5 Practices to Support Our Mental Health at Work

During stressful times on the job or if you’re an entrepreneur and feeling the heat it is critically important to take care of your mental health. Neglecting our mental state leads to fatigue, emotional outbursts, bad decision-making, and more.

But don’t wait until something is wrong before you think about your mental health. By then the damage to your job or career can be done, and in some situations, irreparable.

Implement the following practices to maintain your mental health and to enable you to effectively manage the stresses that will inevitably come.

Develop connections. It is vital to our mental health to engage with others. We are social beings and gain support and energy from our friendships and relationships with colleagues. Schedule regular time to meet with friends, develop new relationships with co-workers, attend networking events, and seek out meet-ups with others who have similar interests. 

Manage expectations. It’s easy to compare our work performance with others and get down on ourselves for failing to measure up but it is important for our mental health to be realistic and focus on our own strengths and weaknesses.

Take vacation time. In addition to ensuring that we get adequate sleep each night, we need to take advantage of our vacation time to allow ourselves to reset and focus anew on the big picture. Stepping away and getting a change of scenery can do wonders for the soul and help a frustrating or cloudy situation become clearer.

Work with a coach or therapist. Sometimes it is necessary to work with a coach to maintain our mental health. A coach or therapist can provide a different perspective and can help us be more effective in our work. Talk to friends or colleagues to get a referral or recommendation.

Find other sources of joy, fun, and satisfaction. Our lives should not just be about the office. We need hobbies and other interests to better enjoy life and to help us maintain our appreciation for the work we do. Often, by engaging with our curiosity for the world outside the office we can gain new insights that we can apply to our working lives and bring new enthusiasm and purpose to our career.

Paying attention to our mental health and applying practices that support us will reduce the stresses in our job, help us manage the inevitable surprises that accompany change, and help us bring consistent energy and intention to our working lives.

Five Tips for Building Mental Strength in Your Career and in Life

It is inevitable that we experience setbacks in our lives and our careers. Success requires failure, and it necessitates failing many times and trying again after each disappointment or difficulty.

A Japanese proverb encourages us to "fall seven times, stand up eight."

We must develop mental strength in order deal with the failures and setbacks we experience in our personal and professional lives if we want to see those failures lead to success and positive outcomes. Too many of us retreat from failure, allowing it to define us, or allow difficulties to make us feel trapped, unworthy, and unable to move forward and reach our goals.

Instead we need to continually work to develop our mental strength and the following five practices will help do just that.

Let go. Put the past behind you and move on from your previous failures and disappointments. Learn what you need from them but don't be held back or defined by setbacks. This might require you to focus on changing your thoughts when you are troubled by the failures of the past. Telling yourself something simple like "that is behind me and today is a new and successful day" can be a effective technique to change your focus from the past to the present.

Practice meditation. Take some time each day, preferably just after you wake up, to set your day with some mindful meditation. Focus on breathing deeply and use this time for prayer or to repeat a short mantra that inspires you. This practice will help calm you, give you greater clarity of purpose, and will put your thoughts in a positive place to start the day.

Surround yourself with like-minded people. It's very important to have friends and colleagues around who encourage and inspire you. Be around people who understand the importance of taking risks and failing, who applaud you for taking action and trying something new. It is equally important to avoid time with people who frequently complain, are negative, discourage you from going after your dreams, or seem to take some pleasure in pointing out your weaknesses and failings.

Watch what you take in. We are what we eat and we are what we consume through the books we read, the movies we watch, the podcasts or radio programs we listen to, or the music we enjoy. Eating healthy food and surrounding ourselves with positive and encouraging media can be a tremendous source of strength, similar to being around a wise mentor or a great friend.

Act and fail and act and succeed, and be grateful for it all. The process of taking some action, of failing and getting back up, and trying again, and achieving some success builds our mental strength and enables us to continue to act, fail, and succeed. Pay attention to the process, and work at enjoying all of it, while expressing gratitude for what you're building and the strong and resilient person you're becoming.

5 Ways to Excel in Your Career (and Life) in 2017

As you've entered the new year you've likely set some goals for yourself in 2017 and, if you're like many people, a goal or two is related to your job and career. Of course, we can start the new year with good intentions and then quickly find ourselves discouraged and failing to meet our goals.

Consider the following five ways to stay on track with your goals and to excel in your career and job in 2017.

1. Automate when possible. Find ways to increase your productivity and create additional time in your schedule by automating as many tasks as possible. Use an app to manage your budget or to organize your email. There is, really, an app for everything so you have an opportunity to better manage and control some of the many tasks that dominate modern life.

2. Start a side gig. If you've always wanted to work for yourself or start a business now is the time. Set aside a few hours every week to work on this: develop a business plan, create a web site, offer your services as a freelancer, or start making that product you've dreamed of.

3. Go back to school. Start taking a class or two toward earning a new degree or certificate. You can even learn online or informally by reading some books by experts in your field of interest.

4. Be mindful of your health. Unfortunately, many of us don't pay enough attention to our health and don't realize that we can be much more successful in work and life, and increase our productivity if we focus on our health. Take a look at your diet and eat more healthily, be sure to be active and exercise, have a consistent spiritual practice, such as meditation, get enough sleep, and reduce alcohol and caffeine.  

5. Build a support system. None of us can succeed on our own so be sure to develop your support system. Your support group should ideally include co-workers, friends, family, a supervisor at work, and a mentor or two.

5 Topics of Conversation to Avoid in the Workplace

If you work in the average workplace then you likely are friendly with your co-workers and find yourselves engaged in conversations on topics that have nothing to do with work. In some cases this is helpful and results in colleagues becoming friends.

However, sometimes you can spend time discussing topics that are divisive and have the opposite effect. Spend too much time on these topics and you might end up with an enemy or two at work.

Here are five topics you should consider avoiding in conversations with your co-workers on the job:

1. Politics. Of course, this is a big one and this year might be the most divisive election ever. Even something that might seem fairly innocuous, like a campaign bumper sticker posted in a cubicle, can lead to unpleasant conversations. It's best to leave political conversations at home and when you're with friends.

2. Religion. When you're working you are there to do a job, not convert someone to your religious views. Of course, if someone asks about your weekend it's fine to mention attending a religious service but it should end there, unless your colleague asks to discuss it further. In that case, you might suggest meeting up for lunch or after work. As tolerant as we might like to think we are, religious conversations can become contentious and are best left outside of the office.

3. Money. Speaking of religion, there is the Biblical observation that love of money is the root of all evil. Do not ask your colleagues how much money they make, what their salary is, or how much of a bonus they received ... and do not reveal this information about yourself. Talk of money in the workplace leads to envy and discontent. Do not go there.

4. Sex. No one in the workplace needs to know who you're sleeping with, when was the last time you had sex, or which colleague you'd most like to get with. And the workplace is not the place to be on the hunt for potential sexual partners. You are there to do a job, so do it.

5. Boss. The only person you should ever discuss your boss with is your boss, unless you are saying something positive about him or her. Never speak negatively about your boss to another colleague. If you must speak critically about your supervisor make sure it is in the constructive setting of an evaluation process. Otherwise, follow the maxim we learned as children: if you don't have anything positive to say, don't say anything at all.  

5 Tips to Kickstart a New Job (or give a boost to an old one)

Starting a new job is an exciting time, filled with anxiety and the thrill of moving on to something better in your career.

However, unless you start the job right and instill some good habits, you can easily come to feel dissatisfied about that shiny new position.

In order to prevent that try implementing these tips to get the new job off to a great start. Or they work just as well to make an old job feel new.

1. Arrive 5 minutes early. This allows you to take a few moments to prepare for the day, get focused, and bring your best to the day.

2. Bring a positive attitude. You can control your mood and the attitude you bring to your work. When you bring a positive attitude to the job others will want to work with you, be more inclined to your ideas, and you will enjoy your day more.

3. Be willing to learn. In any job there are new things to learn. Be proactive and learn as much as you can about the position and about the work your new company does. If you've been in a job for awhile learning something new can help reinvigorate you and help increase your enjoyment of your work.

4. Make friends. Developing positive and friendly relationships with your colleagues increasing your well-being and satisfaction on the job. You'll be more likely to enjoy your work if you enjoy the people you work with.

5. Serve with excellence. Changing your perspective on your work and viewing everything you do as an opportunity for service and a chance to do something with excellence will also impact your attitude, appreciation, and enjoyment of your work.

Practicing these five tips can give you a kickstart no matter how long you've been in a job.

5 Enemies to Success in Your Career and Life

There are a number of factors, qualities, and characteristics necessary to be successful in your career and in life. You need to have the necessary knowledge and skills, along with determination and hard work.

But there are also enemies to success that you'll encounter and will need to overcome. Let's take a look at five of these enemies to your success in career and life and consider ways to defeat them.

1. Lack of focus. It's difficult to be successful if you don't focus daily on what is truly important to your success. Many of us get distracted by unnecessary tasks instead of staying keyed in on what is necessary. To help with this stay off of social media when you're working and avoid multi-tasking. Complete one task at a time without distractions before moving on to something else.

2. Lack of effective communication skills. If you communicate in ways that are unclear, rude, or condescending it will be difficult to succeed in life and work. You need the support of others to succeed and you must be able to clearly articulate your vision in ways that motivate and encourage others rather than alienate them.

3. Lack of energy. It will be nearly impossible to be successful if you lack energy and enthusiasm to follow-through on your plans. This requires you to get an appropriate amount of sleep, eat well, avoid excessive alcohol intake, and get some exercise.

4. Lack of direction. Similar to lack of focus is lack of direction but lack of direction is related to the big picture: where do you see yourself in 5-10 years? What is it exactly that you want to accomplish? To hit a goal you first have to set a goal. Without a clear direction your work will be aimless and without any real sense of purpose. Get clear on your mission and goals and you'll have a better shot at the success you want.

5. Lack of support. There are no "self-made" men or women. We all need the support and encouragement of a team around us. Make an effort to develop a strong support system around you, including family, friends, mentors, and colleagues, and you'll find that you are already successful.

6 Simple Ways to Be More Innovative in Your Job and Career

Your career development and success depends on being innovative in your work, finding news ways to do things, and seeing obstacles, challenges, and opportunities before others see them.

Sometimes we're tempted to think that innovation requires some mystical process or is an innate skills possessed by the few. However, we all have the ability to think creatively and innovatively and we can implement some simple strategies to aid in the process.

Here are six ways to become more innovative:

1. Take a walk. Studies have shown that we get some of our best ideas when walking. In addition, walking, particularly in nature, provides a boost to our feelings of well-being, lowering stress, and making us more open to new ideas.

2. Learn a language. Spending some time on a new language challenges your brain to think in ways that are unfamiliar to you and opens you up to some new experiences and knowledge.

3. Meditate. You don't have to become a monk or some kind of guru to experience the many benefits of meditation, however, taking just a few minutes to calming breathe each day can make you more aware of new ideas and ways of doing something.

4. Meet with friends. Don't isolate yourself. Be sure to have fun and spend time with your friends and colleagues, especially a diverse group that holds different views. You'll be challenged to think differently.

5. Create something new. Anything, it doesn't really matter. Write a short story, compose a song, or paint a still life. The act of creating something new will inspire you to see things in new ways.

6. Read a book. Of course, reading is a great way to explore new worlds, meet new people (past and present) and learn about new subjects and fields, therefore, encouraging innovation and new ideas.

High 5 Weekly Career Transitions Roundup: 5 Tips for Networking Your Way to a Job on LinkedIn

This is our weekly roundup of some of the best career-related articles, interviews, blogs, etc., we've read during the week. We share them so you have some great resources to prepare you for the coming week. Enjoy!

• 5 Ways to Instantly Connect with Everyone You Meet: "It doesn't matter your title or experience, if you want to connect with someone or influence them, you must make them feel valued."
• 4 Rules for Making a Flexible Schedule Work: "Most of us have trouble sitting still and working for eight hours at a stretch without taking some kind of break. That holds true, even if you’re working from your couch."
• How to Overcome Your Fear of Public Speaking: "Nothing helps you feel more confident than thoroughly preparing for your presentation. When you know the subject matter well, you'll feel more comfortable and confident."
• 9 Tips for Creating a Stress-Free Work Environment: "If your workspace stresses you out, it might help to add personal items to your desk, cubicle or office that have some special meaning to you."
• 5 Tips for Networking Your Way to a Job on LinkedIn : "Start connecting with classmates, alumni and professors, plus former bosses, supervisors and colleagues. Then branch out to less obvious potential connections, like your neighbors."

4 Ways to Improve Your Job Satisfaction

When you've been in a job or a career for a few years (or sometimes even a few months) you can come to a place where the position has grown stale and you start feeling a little dread and anxiety on Sunday evenings.

Perhaps you're no longer challenged in your work or you don't get along with your supervisor or a co-worker.

Here are four ways to improve your job satisfaction and help make those Sunday evenings before starting the work week a little more enjoyable.

1. Attitude adjustment. It's no secret that our attitudes and beliefs play an important role in our job satisfaction. We tell ourselves how unhappy we are with certain aspects of the job or with someone we have to work with. We complain to others. Instead, take some time each morning to consider three things you appreciate about the job. They don't have to be profound and can be as simple as the job provides you with an income, or you enjoy the short commute. Focusing on a few positives about your work can help you start the day better.

2. Try something new. Identify a project that needs to get done and volunteer for it, especially if the project plays to your strengths or involves learning some new skills. Taking on a new challenge and learning something new will go along way towards increasing your job satisfaction.

3. Meet someone new. Make a point to avoid eating alone. Invite a colleague or co-worker to join you for lunch or a coffee break and don't just talk about work. Making a new friend on the job can make work more interesting and give you a good reason to look forward to the day.

4. Get organized. If you are disorganized or fall behind in your work it can make it difficult to enjoy your job and can increase your stress levels and anxiety. Clean and organize your desk, your computer, and your work environment and you'll feel more prepared to take on the responsibilities your job requires.

Making these four minor changes to your work routine can greatly improve your job satisfaction and make you eager to get to work on those important projects and tasks every Monday morning.

High 5 Weekly Career Transitions Roundup: Positive Work Environment, Women and Careers

This is our weekly roundup of some of the best career-related articles, interviews, blogs, etc., we've read during the week. We share these every weekend so you have some great resources to prepare you for the coming week. Enjoy!

© Bellemedia | Stock Free Images & Dreamstime Stock Photos

• Be the Architect of a Positive Work Environment: "Always start from a place of trusting that your colleagues are capable and competent. Have faith that they will support you as much as you support them. In most cases, people will rise to meet your expectations and trust will continue to blossom naturally."

• 5 Ways Employees Should Prepare for the Workplace of the Future: "Make sure that your social media profiles reflect the best professional version of you, and that your social network reflects your real network."                                                        
• How Women Can Use Friendships to Boost Their Careers: "Friends who are in the same field or are members of a professional organization would be ideally suited to make introductions to other members and professionals, like executives."


• 7 Simple Tips to Grow Your Social Network: "[I]t is not enough to simply create a great profile, you have to join the party and interact with people. The best way to do this is to produce regular up-dates (initially maybe once a day or a few times a week)."


• The Graduation Advice We Wish We'd Been Given: "A great way to be more resilient is to stop comparing yourself to other people, and compare yourself to your own past performance — last week, last month, last year. Are you improving? That's the only question that matters." 

Applying for the Same Job as a Friend - Part 2 of 2

Last week's blog post presented a tricky scenario: a friend informs you that he is going to apply for a job that-as it turns out-you would be perfect for, too. After carefully assessing the position itself and contemplating your relationship with your friend, you have decided to apply. How do you break the news to your friend, and how will he take it? If you are interested in preserving your relationship with that friend, make note of the tips below to apply respectfully, appropriately, and in a way that minimizes the impact:

1. Make no mention of your application unless you get an interview: Even if you strongly feel that there will be no adverse impact to your relationship, there is no need to share news of your application before you get an interview. If you fail the initial screening, there is no affect on your relationship, so why say something that could have an impact if there is no impact? Keep it to yourself until something actionable occurs.

2. If the conversation needs to occur, be honest and upfront: If you find out that you have been accepted for an interview, there is still a chance that you will not get hired and your friend will never know. But at this stage, it is likely that the identity of the candidates will be revealed, particularly if the interviews are conducted by groups. It is now time to have the conversation. When you tell your friend, do so in a private place, preferably in person, and be direct with the fact that you assessed the opportunity yourself, felt it was a good fit for you and right for your career, and that you decided to apply. Emphasize that your reasons had nothing to do with your friendship and your hope that it will not be affected. 

3. Expect relationship strain: Despite every attempt to placate your friend, there still could be strain on your relationship. Some friends could be slightly hurt by this news, and others could see it as an out-and-out betrayal. If you have come this far, you should expect to encounter any of these reactions and determine, for you, if the impact on your relationship is worth it. Friends with strong relationships will be able to pull through, while others may not be able to. You have to be open to all possibilities and be ready to accept the consequences of your decisions. 

Two friends applying for the same position can be a true test of a relationship. But through objectivity, planning, and honesty the situation can be handled with grace. Good luck!

Applying for the Same Job as a Friend - Part 1 of 2

A close friend and coworker contacts you on the phone, talking excitedly. Listening more carefully than normal (you have to; you've never heard him so energetic!) you are able to decipher that he found a job posting with another company that would be perfect for him. "Check your email," he says, as he has sent you a link to the job description. After hanging up the phone and gently laughing to yourself, you make your way over to your computer to read the job description. When you get halfway through it, the smile disappears from your face. The added responsibilities, the ability to supervise more staff, the engagement with senior leadership...this position is fantastic.

In fact, it would be fantastic for you.

The above scenario sets in motion a not-uncommon ethical dilemma for job seekers: when two friends apply for the same job (particularly if one found out about it "first"). This is a tricky, burdensome, emotional space to exist in, one that needs to be handled with delicacy, honesty, and practicality. In this two-part series, we will delve into both the logical and emotional components of applying for the same job as a friend.

Pre-Application Assessment

Look at your potential application objectively: As talented, skilled, personable, connected, and everything in between that we feel that we are, none of us are shoo-ins for any job. Nearly all of us have a story where we did not make it past the application phase for a position that we felt we were perfect for. Further, with the many factors that go into hiring the right person for their position (including past experience, skills/abilities, how the candidate presents him/herself in an interview, references/recommendations, professional dress, the candidate's social media history, etc) it's impossible to say which of these is the determining factor that will lead to the candidate being eliminated. The point is that-controlling for these factors between you and your friend-there is no guarantee that you will or won't get the job, so check your ego at the door if you feel you will outperform your friend. All that you need to do is to determine whether you meet the minimum requirements to apply.

Look at your relationship with your friend: For most people, the most difficult part of these situations-even after convincing themselves that the application process won't favor one or the other-is their relationship with their friend. There are two possible outcomes if you apply: your friend will care or you friend will not care. If your friend doesn't care, you're fine; you go about your business and the chips fall where they may. But if you feel that your friend may care, or if you're not sure, you have to be prepare yourself for a tough conversation...and possibly the loss of the friendship. 

Next week: how (if necessary) to have a conversation with your friend.