Unhealthy Ways To Cope With Work-Related Stress

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StrategyDriven Practices for Professionals Article |Work-related stress|Unhealthy Ways To Cope With Work-Related StressWhen you’re stressed at work, it’s often necessary to find a coping mechanism. Some stress-busting techniques are less healthy than others. A few unhealthy ways of dealing with stress include:

Getting aggressive

Aggression is a natural release of stress, but it needs to be channeled into the right places. Many people let out this aggression in an unhealthy way either by snapping at colleagues, getting road rage while driving or taking it out on family members. This could damage relationships around you and even risk you losing your job if you hurt someone or act very unprofessionally.

Aggression can be released in healthy ways. Exercises such as running, boxing, swimming, cycling and weightlifting are all examples. You can even try things like scream therapy classes.

Comfort eating

Many people that get overweight do so through comfort eating. Eating food can release endorphins that can combat stress. This can become a habit that is hard to break.

Comfort eating isn’t so bad if the foods you’re eating are healthy, however many people tend to choose sugary and high calorie snacks. Try to avoid comfort eating by not packing unhealthy snacks to work or making a conscious effort not to resort to unhealthy foods on your lunch break.

Smoking/drinking/using drugs

Nicotine, alcohol and other substances are a common stress-buster. However, they can all damage our health in the long run. The likes of alcoholism and drug addiction could also have negative social effects such as causing us to abandon responsibilities or act hostile towards others.

Try to break these habits before they become addictions. Smoking can be particularly hard to break – consider exploring healthier options such as vaping by looking at wholesale vape carts. When it comes to drinking heavily or taking drugs at the end of a stressful day, try to limit yourself to healthy amounts or occupy yourself with other activities.

Bottling it up

The worst way to cope with work-related stress is not to relieve it at all. This allows the cortisol and adrenaline to build up. You’ll either end up snapping and having a mental breakdown or you’ll wear down your body and suffer burnout. Bottling up stress could also increase the risk of heart disease, as well as creating short-term problems like insomnia, digestive problems and headaches. All in all, you need to find a way of releasing stress.

How should you relieve work-related stress?

Stress needs to be dealt with in a healthy way. There are lots of healthy ways to deal with stress including:

  • Meditation: Taking 5 minutes out to clear your mind can do wonders.
  • Exercise: As already mentioned, this can be the perfect healthy release of aggression. It could include a HIIT workout on your lunch break or a long workout after your shift.
  • Listening to music: Music can release feelgood endorphins that combat stress.
  • Laughter: Laughter can also release feelgood endorphins.
  • Taking a hot bath: A hot bath will relax muscles and lower cortisol levels.
  • Herbal teas: Such drinks are also great for lowering cortisol levels. A much healthier alternative to caffeinated drinks (which can make stress worse).
  • Taking a break: When you’re feeling stressed, don’t be afraid to take five minutes out – you could return feeling much more productive. Make sure that you’re also taking holiday. A week away from work could give you perspective and allow you to combat the source of the stress whether it’s taking on less work, fixing relationships with colleagues or getting a new job.

What Is the Right Exercise Program for You When Traveling?

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StrategyDriven Practices for Professionals Article | What Is the Right Exercise Program for You When Traveling?David Geithner knows all about traveling and exercise. Here’s a look at how to choose the right exercise program for you when traveling.

To maintain a healthy lifestyle, there are many tips that need to be followed. From following a diet that supports eating in moderation to getting enough exercise, a woman’s overall happiness in life will be largely influenced by her ability to make wise choices. The exact type of exercise routine a person will need to follow is based on his or her goals. Here’s a quick look at different workout regimens and the goals that can help you achieve success when exercising while traveling.

Cardiovascular exercise

If a person is looking to improve physical endurance, as well as personal stamina, then cardio training is essential. An excellent way to begin a cardio routine is by walking one mile. As stamina is increased, a person can begin jogging. 20 minutes of cardio exercise three times a week can help a person lose weight, reduce health risks and improve the immune system. Aerobic training is a form of cardio exercise, and it is renowned for improving a person’s quality of life.

Strength and resistance training

Improving muscle and bone strength comes via an assortment of strength and resistance training. It is imperative that a person not begin this type of training without the help and advice of a professional trainer. The training itself will involve lifting weights and using various forms of exercise equipment. Strength training can be used to tone up any part of the body, including the arms, abs, and lower body.

Balance/core workouts

Balance/core workouts have four main ways of improving the body:

  • Transfer energy
  • Control movements
  • Improve body movements
  • Shift body weight

With a strong core, a person can enjoy reduced back pain, enhanced athletic performance, and improved posture.

Flexibility exercise

When looking to improve one’s flexibility, flexibility exercises will be of the utmost benefit. These exercises tend to be slow-paced, with the goal being to stretch the muscles to become more flexible. Dancers and athletes tend to favor flexibility exercises.

Cindy’s view on exercise

David also likes taking some of Cindy Crawford’s helpful advice for exercising and traveling.

While some people hit the gym for an hour or more each day, Cindy says that even if it’s only for 10 minutes, it’s definitely worth squeezing in some exercise. “Ten minutes is worth it, thirty minutes is worth it. Whatever you have time for, it’s better than nothing.”

Cindy’s exercise routine for herself involves doing circuit training three mornings each week. She usually spends about 10 minutes lifting weights, followed by a 5-minute cardio workout. She repeats this three times and then spends a few minutes working her abs and stretching. All in all, her workout usually takes about an hour to complete. However, when given the opportunity, she greatly enjoys biking and hiking (both of which are great for exercising while traveling), but she doesn’t view these activities as a workout.

Cindy is a strong advocate for sunscreen

About 75 percent of people don’t wear sunscreen on a daily basis. This statistic is quite shocking being that sunscreen is the most effective anti-aging tool. And not to mention it’s abundantly available and cheap. Cindy says that wearing sunscreen is of the utmost importance. Even on days when the sun isn’t out, applying sunscreen with both UVB and UVA protection is vital.

The Takeaway

Staying in shape doesn’t mean you have to hit up the gym for two hours each day of the week. In fact, by using the outdoors and taking a quick walk in a local park three times a week, you can be well on your way to staying fit and healthy.

The Current Times: How the Pandemic Has Affected Job Networking

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StrategyDriven Practices for Professionals Article |Job Networking|The Current Times: How the Pandemic Has Affected Job NetworkingNot all that long ago, networking was a fairly simple process. People actually connected with one another over lunches, coffee breaks, and even in line at the supermarket. Seemingly random conversations would often veer toward career choices and job opportunities. From there, contact information would be exchanged, and further connections would ensue. Just a couple of decades ago, stopping by a prospective place of employment could help propel your career to new heights. Doing so gave people an opportunity to drop off their resumes, shake hands with some of the right people, and get their names out there.

Entering a New Era

Then, the digital world rose to fame, and the internet began to take over. From there, showing up in person would get you little more than a cold stare and curt instructions to fill out an application online and email your resume to the proper department. Though the internet technically gave people more reach, it also put a damper on their ability to truly connect with potential employers on a personal and professional level. All that happened long before anyone had even heard of COVID-19, but once the pandemic began to take shape, matters became even more distant, and Virtual Business Networking became all the more crucial.

Facing Even More Twists and Turns

While the pandemic didn’t kickstart the trend away from in-person networking by any means, it certainly took it to entirely new levels. Suddenly, face-to-face networking wasn’t only considered a less efficient approach; it was altogether forbidden. In fact, it was downright dangerous. Meeting with other people in a small space went from being the way to go to a potentially deadly experience. Spreading a hazardous pathogen isn’t exactly a great way to foster a career, and shelter-in-place ordinances and other restrictions made traditional networking all but impossible. Changes had to be made, and they’re affecting job networking even now that the pandemic appears to be winding down.

The Concept of Face-to-Face Is Evolving

Emails and online chats quickly became the norm even before the pandemic began to spread across the globe. Despite the evolution of technology over the last few decades, many potential employers, job candidates, and other networkers alike continued to feel that phone calls were a much better way to connect with others than one-dimensional messages. Whether they were one-on-one conversations or conference calls, they helped get things done.

Of course, phone calls weren’t the only options available. Video chats were rapidly growing and improving. They allowed people an extra layer of communication and connection. Written words and vocal tones account for something, but hand gestures and facial expressions can certainly add a great deal to a conversation whether you’re connecting with like-minded individuals or participating in a job interview.

Although many of the dangers and restrictions of the pandemic are fading, video conferences have become the new norm. They’re expected to remain the communication outlets of choice moving forward as well. Emails, text-based chats, and phone calls aren’t going away, but they’re certainly being eclipsed by video chats.

Opening the Lines of Communication Has Changed

Before the pandemic, getting straight to the point during networking efforts was acceptable. It was even expected. Why waste time making idle chit-chat when there was business to discuss? That has changed at this point as well. In light of all the physical, financial, and emotional hardships the pandemic has brought about, genuine concern for fellow human beings has become fashionable once again.

Just a couple of years ago, it would’ve been fine to start off a networking conversation with, “Hi, have you given any thought to the connections I asked you about the other day?” Now, that’s not necessarily the case. People have far more to worry about than the connections you asked them for a few days ago. Some have lost their jobs whereas others are struggling to adjust to working from home while also taking care of their children, houses, and other matters. Some are even recovering from the virus or coping with the loss of a loved one because of it.

Instead of focusing solely on your goals and what your network can do for you, broaden the horizons a bit. Make an effort to be a resource for others. Offer connections, advice, and other helpful amenities for those who are in your network. Stress, fear, worry, anxiety, and all the physical issues that can come with them are at all-time highs right now. Showing that you care for fellow networkers can go a long way. You can proceed to cover your own concerns at some point during the conversation, but put others first.

Job Searches Are More Dynamic

While there’s no denying that the pandemic has changed networking, it has also altered the job market itself. Some companies are slowly transitioning back to their pre-pandemic on-site operations whereas others have decided to keep functioning remotely. Many businesses are undergoing internal changes to foster productivity, efficiency, communication, and other important elements. All that has led to a complete turnaround in the way those businesses operate and conduct their hiring processes. Some companies may even be creating new positions to add to their staff and getting rid of those that are no longer relevant.

For job seekers, that means taking an entirely different approach to reaching out to prospective employers. It may also mean modifying the types of jobs you’re interested in and applying for. At the same time, it could require making certain changes to your network. With all those transitions taking place in the job market and workplace, it’s important to adjust your networking accordingly.

Bottom Line

For quite some time now, networking and the job market itself have been evolving. Many of the changes began to take shape a couple of decades ago and have simply been progressing over the years. While the pandemic didn’t cause those changes, it certainly sped them up and gave them a more specific direction. Jobs are out there waiting for the right candidates to fill them, but finding them is the key. Modifying your approach to networking can help you make the connections you need to do just that.

7 Key Steps for a Successful Career Change

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StrategyDriven Practices for Professionals Article |Career Change|7 Key Steps for a Successful Career ChangeNo matter the branch of career you work in, there may come a time in your working life that you decide you’re not as satisfied with your job as you used to be.

When that happens, it’s a good idea to take a closer look at the different aspects of this revelation and try to find out whether a career change is a good option for you moving forward.

Here, we discuss why people may want to change their career paths, what benefits it has, and how you, too, can successfully change your career path using these seven key steps.

Why People Change Careers

There may be many reasons why someone would want to change their career. These include:

  • Wanting a new challenge and career advancement opportunities
  • Experiencing burnout and too much stress
  • Having a better work-life balance
  • Desiring better pay

Benefits of a Career Change

After weighing your options and deciding that a career change is the best possibility for you, you will see that changing your work path has several benefits.

According to a Joblist survey, people who changed their career paths were happier, more satisfied, more stimulated/fulfilled, and tended to be less stressed in their lives.

How to Change Your Career Path

1. Assess your current job satisfaction

If you’re unsure whether it’s just a bad day at work or whether it’s time to change your whole work path, take a closer look at your current position in your industry.

Make a note of everything you like and dislike about your job, and notice any recurring themes that please or displease you.

Is your issue with the people you work with, your boss, or the overall way your current company or industry works?

2. Take an inventory of your skills, interests, and goals

This step is arguably the most important. Getting to know yourself and your abilities and interests is essential to ensure you’re making the right decision to change your whole career or industry.

The best way to do this is to make a personal inventory with psychological tests such as the Strong Interest Inventory Assessment that helps you understand what you like and dislike and incorporate your best skills in finding the right career path and activities.

Doing something you’re good at, and enjoy, is often the missing component that derives people into burnout and eventually career path change.

3. Decide if you want to change your industry or occupation

Sometimes, the answer to all your work-related problems can be found if instead of changing your whole career path, you simply change your occupation in the field.

For instance, a programmer that switches to marketing in the tourism and leisure industry is only changing their occupation, but if a retail worker employed in the makeup industry becomes a project manager for a tourism and leisure industry, they’ve changed their career.

4. Check out job options and brainstorm careers

After you’ve decided on changing your career, start brainstorming what type of career will suit you best. Evaluate your skills and values and note what you like and dislike about each career option.

If you’re finding it hard to come up with options that suit you and your core values and skills the best, try seeking help from family, friends, and other professionals in the field. Networking can go a long way.

You can try career counseling as well to help you figure out your skill sets and advantages you can bring to a certain career path.

5. Narrow the list down

You’ve found a list of potential new careers that will be a great fit with your work and lifestyle. Next, try to narrow down the options by listing all the different aspects of each field and career, both positive and negative.

Research each category thoroughly, and if possible, ask industry professionals about the pros and cons of the field.

After that, you should be left with a shortlist of a few neat options you can consider for your future change.

6. Take classes and upgrade your skills

When a career change is concerned, it’s important to know what you don’t know! Changing your job may require minimum alterations, but swapping careers will require you to seek new knowledge and skills you haven’t yet used before.

Don’t be afraid of not knowing; that’s how everyone starts. Take classes related to your new field and upgrade the skills you’re going to need.

7. Try your target field as a volunteer or freelancer

Before jumping into the field as a full-time employee, you need to make sure the new career and field is everything you expected.

A great way to test the waters before you commit to the change is to find volunteer or freelance work in the same market or industry. Try to carefully analyze what you experience during those few weeks or days, and note anything and everything that may make you change your mind about the decision. Be transparent with yourself.

Four Things to Consider with Your Investment Manager

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StrategyDriven Practices for Professionals Article |Investment Manager|Four Things to Consider with Your Investment ManagerEveryone is different in terms of how hands-on they want to be with their money management. Some are content to turn over their funds to a reliable investment manager (read more about investment management here). In contrast, others want to be more involved in the day-to-day decisions regarding their money. But wherever you are on that spectrum, here are four topics you should talk over with your investment manager.

Your Timeframe

It’s pretty evident that your preference for long vs shorter-term investments will depend on your age. However, even if you are relatively young, you may have needs that you are planning for, such as higher education or starting your own business. Or maybe you are in such a good place that you can plan on retiring early! Whatever your situation, a discussion about when you need to realize the returns on your investments needs to be on the agenda when you meet with an investment manager or financial advisor.

Risk Tolerance

The amount of risk you are willing to accept is a hugely personal decision, though it should be, in part, dictated by some life circumstances. If you are older and looking to retire soon, you will probably want your investments to be at lower risk. You don’t want to lose everything just as you are hitting your golden years. But if you are younger and just starting your retirement savings investments, you might have a higher tolerance for volatile but potentially high yield investments. Or you may just be cautious by nature or a daredevil. Either way or any way in between, it is an important conversation to have.

Diversification

How much diversity you want to see in your portfolio is closely related to your level of risk tolerance. Putting all your eggs in a high yield basket, so to speak, can have a big pay-off but also makes you highly vulnerable. Having your assets spread out in many different places mitigates that risk, but it might be frustrating if you have a limited investment in a fund, or market, or company that takes off. You might want to learn how to buy Bitcoin or consider angel investing as alternative options. You and your investment manager should discuss the possibilities, including strategies for mixing lower and higher-risk investments and making different kinds of investments.

Your Values

You may not care where your money is, so long as it is busy making you more money. But many people see investing as a form of supporting the practices of a business or industry in a very literal way. In the 1980s, many investors divested from their portfolios in South Africa to withdraw support from the Apartheid government. Since then, there have been various divestment movements, and there are funds available to invest in that support certain societal goods, like green energy. The saying is that you should put your money where your mouth is. Think about the values that are most important to you and how those values are reflected in society. When you meet with your investment manager, go over what is important to you to develop an investment strategy that honors your ethics.