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Beat the Work-Life Blahs With Optimism and Resilience Eileen Chadnick, ACPC, ACC, ABC Big Cheese Coaching. Work-life Blahs?…. DID FEBRUARY START IN NOVEMBER THIS YEAR? . Today. A Word about Work-Life blahs Blah Buster Strategies Q&A. How’s Your Mojo????. - PowerPoint PPT Presentation
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Beat the Work-Life Blahs With Optimism and Resilience
Eileen Chadnick, ACPC, ACC, ABCBig Cheese Coaching
Work-life Blahs?….
DID FEBRUARY START IN NOVEMBER THIS YEAR?
Today
1. A Word about Work-Life blahs2. Blah Buster Strategies3. Q&A
How’s Your Mojo????
Opposite of ‘blahs’ “Happiness”….”Engagement”, “fulfillment”, “contentment”……
“MOJO!”– Sense of wellbeing; – All is well……sense of “being alive” – Able to cope with life’s adversity– You are inspired!
Serious Issue…
• Impacts productivity & engagement• Impacts health and other facets of our life• Business issue – no longer ‘self help’• “Happiness economics”: GNH….the new GDP• Personal….each individual unique • Positive Psychology…..new generation of researchers
-- focus on happiness (10 years ++)
Poll: Take a moment….
1. Happiness depends on your circumstances. (fully agree; somewhat agree; disagree)
2. You are either born to be happy or not. It’s part of your nature. (fully agree; somewhat agree; disagree)
3. You can control your own happiness. Provide a %_____that you think you can control.
Work-Life Blahs…Triggers
Vortex of Circumstances…..• February….• The economy• The weather….• Work overload…..• Stress…• Toxic boss/environment• Job loss….insecurity• Financial issues….• Personal life…..• Other….
Work-Life Blahs…
OR….everything is fine… yetyour “Mojo” is down….
Consider This:
YOU HAVE MORE CONTROL OVER YOUR“MOJO” THAN YOU MAY THINK.
…IT TAKES AWARENESS, COMMITMENT AND INTENTIONAL PRACTICE.
Numbers Revealed
Only 10% of Sustained Happiness is....
Attributed to Circumstances
Numbers Revealed…..
About 50% of Sustained Happiness is
Attributed to Personal Set-Point
The 40% Rule
The rest is within our power to impact….40% of intentional activity!
• Sonja Lyubomirsky (“The How of Happiness – a Scientific Approach to Getting the Life You Want”)
Happiness: Not a Condition
….It’s a Competency
“Mojo”… Happiness…
AWARENESS + Intentional Action1. Self Awareness: Know what makes you tick; what ticks
you off; and what leaves you flat (tick-less:) – Fizzle, frazzle, fire!
2. Action/Habits: Develop strategies to manage/reduce blahs and raise happiness
Btw: this is all within the (emotional intelligence) array of competencies
STRATEGIES
BLAH BUSTERS AND
MOJO BUILDERS
GUIDING PRINCIPLES
1. Take Ownership2. Pay Attention:
1. What inspires you (fire)2. What leaves you flat (fizzle)3. What frazzles you (frazzle)
3. Create a Plan4. For work and after work (they play off each other)5. Adjust, practice…..try different things out.6. Be Accountable
#1 Challenge Your Fear
FEAR: False Evidence Appearing Real…
TAKE A REALITY CHECK:• Where are you amplifying fears/concerns? • How are you discerning….what is real and what is not?
– News headlines– Rumours– Run away imagination– Other
#2 Powerless or Empowered?
Powerless? Or Empowered? • Discern what you can control and what you can not
control. – Circumstances? – Your response?
• Take action on what you can control:– Preparation – for possible risks– Mitigate risk where you can – Challenge assumptions/perceptions, etc.
#3 Perspective
Observe/Notice…..take responsibility for your thoughts/reaction/response.
Half full or empty?
Perspective….
Donut or hole?
#4 Practise Gratitude…
Actively engage in ‘noticing’ and appreciating what’s right and good – and expressing appreciation.
Awareness activities:Gratitude journal Making listsReflection timeConversationOther
Gratitude cont’d…
Express Gratitude and Appreciation to others
#5 Practise Optimism (a skill)
…Not a Condition….it is a Competency.
• Challenge limiting beliefs• Find bright side (trite but true)• I’m looking forward to ___________
– Create new goals and activities if you have trouble completing that sentence.
• Actively remember your strengths, resources, assets, etc.
• Celebrate your successes, joys – large and small!
Try this: Peak Moments
*The Peak Moment Exercise…..
1.Increase Self Awareness
2.Endorphin Boost!!
Endorphins au natural!
GIVE YOUR MIND A POSITIVE CHARGE….Positive Thinking: Gratitude + Optimism…..• Endorphins – stimulated parasympathetic system
#6: Exercise!
Another Endorphin boost!Get to the Gym…… or Walk your dog even if you don’t
have one!
#7 Create Meaningful Goals
Bored? • Choose activities that engage your strengths; passions;
values• Make sure they are meaningful –avoid ‘should’ goals• Small goals, big goals…..any size can fit. • Work, personal, volunteer “I always wanted to…”“Wouldn’t it be neat to learn….”
#8: Life After Work
That ‘Charge’ that keeps on giving….Another plug for balance….what you do after work will
make a difference at work.
#9: Hang Out With Positive People
Survey says……happiness is contagious!
#10 Give to Others….
GIVE!…Volunteer, philanthropy, informal/formal
#11 Lighten up
• Laugh (laughter yoga?)• Social activities at work (pot luck lunch?)• Other?
Pick at Least One Thing…
1. Declare it (to self then to others)2. Create a plan3. Get the support (friends, family, professional
coaching, other tbd)4. Create conditions success 5. Accountability6. Enjoy!!!
For More….
• CICA “Ask the Coach”– Archives – more detailed articles on some of these ideas– Blog: www.TGIMworklife.com
• BOOKS:– The How of Happiness (Sonja Lyubomirsky)– Strengths Finder (Tom Rath)– More…..
• www.BigCheese-Coaching.com/ www.tgimworklife.com– [email protected] or 416-631-7437