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11 Tips for Work and Life Balance To Avoid Burnout

While it’s completely normal to experience stress in your job from time to time, feeling that way every day is not normal. If you feel stressed out in your work environment, even on the good days, you may be experiencing burnout or working in a toxic environment. Even if you love your job there are steps you can take to make sure you maintain a work and life balance.

Tips for Work and Life Balance

There are a few ways you can make your work atmosphere a little easier on yourself. Here are some ideas for getting through the day when you can’t wait for the day to be over:

Understand Balance

“Balance” doesn’t mean “equal.” There are times when either work or your personal life takes more weight, depending on what’s going on at the moment. It is an ebb and flow situation and goes back and forth. You are still balancing things. When you have to worry is when one side takes over your life for a long, extended period and pushes you to a breaking point.

Take Breaks

Allow yourself a 10-minute break about every 90 minutes and get out of the environment for a bit. Even if it is just doing something different, going to the restroom, or walking to the water cooler for a drink. Even better, go for a walk outside and enjoy the fresh air and sunshine. Take your lunch break away from your desk. Listen to an audiobook, it will allow you to escape your environment for a bit and get your mindset back on track.

Create a Soothing Environment

If you have a desk, cubicle, or office that is all yours, make it a soothing environment. Listen to soothing background music as you work, keep your favorite mug nearby, add photos of your family and pets, add colors that bring you joy. Plants add life to an office. Making your space more comforting will help reduce your stress.

Schedule Important Personal Activities.

Put them on your calendar just like a big meeting. Things such as doctor appointments, dentist visits, school activities for your children, date nights with a spouse and more can quickly fall by the wayside if they aren’t purposefully scheduled. Block out your calendar for important personal events, and you’ll find they happen as they should. It can be tough to remember in the middle of a stressful day, but they’re just as important as any meeting.

Set Boundaries

If customers or colleagues think it’s OK to call you at 10 p.m. if they need something, they will. Set boundaries around when you are, and aren’t, available. Doing so will help you relax when you’re off the clock and avoid burnout. It also helps others to know what to expect.

Take Up a Hobby

Having something you enjoy to do when you’re not in the office will help you keep your mind off work when you’re not there and will put you in a stronger frame of mind when you have to go back. Pick something fun that you enjoy.

Turn off Technology

We now live in an “always on” culture with smartphones and other technology. However, you have power over your devices. Be intentional about turning them off and taking technology breaks. It will help you tremendously by keeping you more focused during your productive periods.

Create Balance

So often we hold on to work stress even when we’re not at the office. Or we work longer hours than we really need to, creating more stress. Find a balance in your life, not only in the time you spend at the office but in your mindset. Find a way to “turn off” the office when you’re not there. When you leave the office at the end of the day, signal your brain that it’s time to stop thinking about work by turning on the radio, calling a friend, or planning a great meal for dinner.

I have a friend that had a commute to and from work. She identified a certain location on her commute to be where she changed what she thought about. When she hit that spot going home, she shifted her thoughts from work to family, fun, future plans, etc. As she was going to work, when she came to that spot she began thinking about what she would do first when she got to the office. After a week or so of consciously doing this, it became a habit and it happened without thinking about it.

Get Exercise

Physical activity helps reduce stress, relieve tension, and makes you happier. Getting a little activity into each day will make the stressful part of your day easier to manage. Go for a walk, take a yoga class, do stretches at your desk, or simply go into the stairwell of your office building and walk up and down the stairs.

The exercise doesn’t have to happen at work. Plan time at home to work in some exercise. The more you exercise the better you will feel about your life in general.

Know Your Own Energy Cycle

Everyone has a natural energy cycle throughout the day. You can probably pinpoint times when you usually feel more focused and productive, as well as times where you want to take a nap instead of spending another minute at the computer.

If possible, schedule your tasks according to your energy. Do lower-energy administrative tasks when you’re in a lull, and more important work when you’re energized.

Schedule Vacation Time

It is important to take extended breaks from work. Did you know that over 55% of Americans did not use all their vacation time last year? Remember, vacation time doesn’t have to involve a week-long tropical getaway (although that’s a great way to recharge). Even a day away from the office can be enough to leave you feeling re-focused and refreshed. Research shows that employees who plan to use all their time off are significantly more likely to actually use that time off. It is important to your mental and physical health to take vacations from work.

Stressful job environments are all too common, but you don’t have to burn out or leave the job. There are ways to take care of your physical and mental health and have a better work and life balance.

Do You Need Help?

If you need help planning an exit strategy and getting ready for the job search so your next job will be a place you truly enjoy working, your Career Coach, Rachel Schneider at Career Find and schedule a consultation.

By Rachel Schneider|2019-05-21T07:35:01-05:00May 21st, 2019|Work/Life Balance|Comments Off

Is a Toxic Job Adding Too Much Stress?

Toxic workplaces are bad for your mental and physical health. In a recent survey, an astonishing 53 percent of workers said their place of employment brings no happiness to their lives. Too many Americans are trapped in toxic jobs. Are you one of those people? Perhaps it is time to do something about it.

Toxic Job

What Is a Toxic Job or Workplace

A toxic workplace can be defined as any job where the work, the atmosphere, the people, or any combination of those things cause serious disruptions in the rest of your life.

The interruptions can include “sleepless nights, feeling constantly vigilant, sweaty palms, and a racing heartbeat.”

A toxic workplace also has negative health impacts that can affect your personal life by damaging everything from your self-esteem to your friendships.

Signs of a Toxic Workplace

Below are some solid indicators of a toxic work environment:

Employee Sickness: Toxic workplaces lead to employee burnout, fatigue, and illness due to high levels of stress that wreak havoc on our bodies. If people are calling in sick or worse, are working sick, that’s a good sign of a toxic work environment.
Employees Are Not Using Their Vacation Days: It is estimated that 54 percent of employees only take half of their vacation days for fear they will fall too far behind and a whopping 66 percent do work-related activities when they do use vacation days. So employees never truly relax.
High Turnover: When the work environment has nothing good to offer except dysfunction, poor morale, and sickness, people will start heading for the door to find a better situation. If you notice a high turnover rate in your company or department, take that as a sign of a toxic workplace.
Narcissistic Leadership: Your higher-ups demand that you always agree with them, tell them they’re right, and feel they’re above the rules. They expect everyone else to be perfect while they can meet lower standards.
Employees Stuck Behind a Desk All Day: The average worker spends 9 hours a day sitting down. Sitting that much increases the risk of premature death and the worker’s chances of developing diabetes by 25 percent. Productivity and efficiency could be increased by standing and movement
Little to No Enthusiasm: Look around the office. Is anyone happy to be working there? Is anyone smiling? Are conversations positive and upbeat? Is anyone talking at all? A ”no” to these questions equals toxicity. If employers discourage conversation between employees, that is even more toxic.
Lack of Communication or Negative Communication: You and others don’t get the necessary information to do your job. You work hard with no positive feedback and no recognition, and you might even be told to be glad you have a job at all.
Cliques, Gossip, and Rumors: Everyone seems to be out for themselves, and there are no genuine friendships among employees. There’s lots of infighting and paranoia as well as gossip and rumors. Gossip tends to trickle through poor communication channels, and it starts at the top. Did you know gossip is actually a form of workplace violence?

Signs You are Affected by a Toxic Job

Your body may know before your brain that your job is to blame for your stress symptoms, sending you red alerts that you are not okay.

Muscle Aches

When your job is toxic, it can feel like you’re fighting off a wild tiger at your desk. Under a perceived threat, your brains flood your system with adrenaline and other stress hormones.

Insomnia

Not being able to sleep because your mind is racing or not being able to stay asleep. You wake up in the middle of the night thinking about your to-do list.

A few restless nights is not a huge deal, but if it becomes a pattern, that may be a sign your job stress has become toxic.

Headaches

Your muscles tense up to guard your body against injury. When you see the workplace as a danger zone, it keeps your muscles wound tight, according to the American Psychological Association. Chronic tension in the neck, shoulders, and head can be associated with migraines and tension headaches.

Increased Sickness

If you are catching colds constantly, consider how you are feeling about your job. Research shows that chronic stress can compromise the immune system, making you more susceptible to illness.

Mental Health Issues

Increased stress can exacerbate existing mental health issues.

Tiredness

This is fatigue, a bone-deep weariness that no nap or weekend catchup seems to cure.

Appetite Changes

Your appetite is closely linked to your brain. Under acute stress, your fight-or-flight response releases adrenaline, telling your body to suppress digestion to focus on saving us from a perceived danger. When your job is causing long-term emotional distress, you may turn to food for comfort.

Less Interest in Sex

The American Psychological Association notes that when women have to juggle professional stress on top of their ongoing personal and financial obligations, it can reduce sexual desire. For men, this chronic stress can result in lower testosterone production, which in turn leads to lower libido.

Relaxation and time are imperative and many people report not having enough time to have sex.

In addition to the list above, trust your gut if it tells you something is wrong. Once you know what you’re dealing with, it’s time to develop strategies that can help you stay sane and deal with the toxic environment you are working in.

What Can You Do?

Start your exit strategy. Start making the plans to look for a new job. Since it takes time to find a new job, begin your search and then take steps to improve the current situation. This will help you stay positive when things get tough. If you needed to leave yesterday, consider a bridge job that will keep you active while you find something in line with your career.
Create lists to keep yourself busy. A list can help you stay focused on your tasks instead of the toxic atmosphere and gives you a reason to keep going every day.
Try to develop friendships. Even if it is just one person, it is a bright spot in your day.
Document everything you do. Save emails and write down comments and decisions from meetings, phone calls, and every person who interacts with you. If you need to file a complaint, you will need the evidence to back your claim.
Do something after work that can help relieve stress. Go to the gym, do home repairs, or learn a new skill. The key is to make sure you’re living a fulfilling life outside of work to combat the drama of your 9 to 5.
Take breaks. As you go through the day, take breaks to talk with co-workers, walk around the building, eat a healthy snack, do some exercises at your desk. Whatever it takes to give your mind an escape for a few minutes.
Use your vacation time. Find a way to use it. Even if it means taking one day per week or extended weekends off. You need time away from your job to relax and rest. Do something fun when off. You don’t need to go to an exotic location to get the benefits of a vacation. Consider reading the book you have had on your nightstand for a while. Or spending time working in your yard or sleeping in each day. Whatever makes you feel relaxed and rested.

Knowing the signs of a toxic work environment and how to handle it will allow you to take your next step if and when you feel the time is right.

Do You Need Help?

By Rachel Schneider|2019-05-06T10:07:01-05:00April 16th, 2019|Job Stress|Comments Off

Using Text Messaging In Your Job Search

Do you text often? Are your texting skills lacking or do you “rock” it?

According to Jobvite’s 2018 Recruiter Nation Survey, 43 percent of hiring managers have communicated with job candidates via text. This trend will continue to increase. So it is in your best interest to brush up on the texting skills and be prepared to respond should a hiring manager contact you.

Text Messaging Tips

How do you ensure that you can present yourself as positively as possible when you have to be short and succinct? These tips might help:

Don’t Initiate Text

Let the interviewer or recruiter be the first to use text between you. Send your initial job application and resume through traditional channels, and communicate afterwards via email or phone.

If the interviewer reaches out to you via text, they will be expecting a response. At that time it is fine to return a message via text.

Don’t Ignore Messages

If an interviewer texts you, they can usually see when it was read. So be prompt in responding. If it will be a while, let them know you are currently working and will respond in an hour or whenever.

Keep It Professional

It can be tempting to just give them a one or two-word answer, use abbreviation, emoticons, etc. Don’t do it. Use complete sentences, full words, and a professional tone. You are not texting family in a relaxed tone. Keep a degree of formality and professionalism in job search texts.

Check your Text “Signature”

If you have a text “signature” that is sent at the bottom of every text message, make sure it’s appropriate for use in professional communications.

Spelling and Punctuation Matter

Check and re-check your spelling, grammar, and punctuation, and watch out for auto-correct errors.

Stay Within Business Hours

Because texting, like phone conversations, is “real time” communications, only send your text to a recruiter during normal business hours.

Double Check Who You are Sending to

Before you hit send, check that you’re sending the text to the right person. We have all heard the horror stories of messages being sent to the wrong person.

You want to keep your text message as short as possible, but don’t be afraid to convey information that will showcase your abilities and heighten the interviewer or recruiter’s interest in you. You want to appear professional regardless of what tool is used in the job search process.

If you would like to learn more, I found this article about what it is like to apply for a job via text to be very interesting.

Do You Need Help

If you need help preparing for the job-hunt, contact your Career Coach, Rachel Schneider, at Career Find for an Introduction Call. I can help you create a resume that will differentiate you from the competition, develop a unique job search strategy, and help you to feel confident as you begin the job search process.

By Rachel Schneider|2019-03-12T07:22:06-05:00March 12th, 2019|Job Search|Comments Off

Top 10 Tips to Ace Virtual Interviews

You have applied for your dream job and they have contacted you for an interview. Surprise…it is a virtual interview. You’ve never done one of them before and now you are getting nervous.

Virtual interviews are becoming commonplace now to cut down on travel costs. Usually, they are used for your first round and employers use them to get to know you and determine if they wish to move you to the next round of interviews. But some companies are using them for second and third round interviews as well. So it is important you are prepared for this type of interview and know how to use the technology.

Tips

So how do you make a good impression and ace the interview? Here are a few tips to help”

1. Look at the Camera

By looking at the camera, the person on the receiving end thinks you are looking at them. If you are watching the computer screen it appears you are looking at the keyboard and not paying attention. If you want to watch yourself onscreen, move the box closer to the top near your camera lens. This also cuts down on drastic eye movements.

2. Lighting

Make sure you have sufficient light in the room where you will be interviewing. The interviewer will want to see you, not shadows.

3. Dress Professional

Dress for an interview from head to toe. If they ask for something and you need to get up to get it, you will look ridiculous if you are only dressed professionally from the waist up.

4. Grooming is Essential

The interviewer will probably see you up-close on the screen. Most likely closer than they would during a regular interview, it is important to make sure you have taken some time to groom yourself. Comb your hair, brush your teeth, floss, remove unwanted facial hair, and use some light make-up if female.

5. Background is Important

Set your computer or phone up in front of a calm area without distracting things in the background. Everything they see will shape what they think of you. Don’t skip this step. I have heard of candidates who did not get jobs because of all the clutter in the room.

6. Colors to Wear

While you want to be professional, you also want to wear colors that complement your complexion and are not too busy on the screen.

Refrain from polka dots or busy prints.
Stick with solid colors if possible.
Avoid white, bright red and all-black outfits. All three of these colors pose technical problems.
Jewel colors show up best.
Keep jewelry simple.

7. Sounds

We talked about distracting visual backgrounds, quiet the noise. Sounds can be distracting to you and the interviewer.

8. Speak Clearly

Now is not the time to mumble. Make sure you practice speaking clearly and loud enough so the interviewer can hear you.

9. Important Documents

Have a copy of your resume next to you, as well as paper and pen to take notes, and some pre-written interview questions (At least two) that you want to ask them. Treat this the same as an in-person interview.

10. Practice

Do a few trial-runs with someone to see how you look, sound, and how comfortable this interviewing format is. It helps to use the technology in advance so you feel confident. It IS unnerving, so to rock out, you need to try to practice to feel comfortable and shine.

Follow these tips and you should have a great virtual interview.

Do You Need More Help?

If you would like more help preparing for a virtual interview, consider working with me, your Career Coach, Rachel Schneider, at Career Find. We can schedule a meeting to create a resume that will differentiate you from other candidates and practice virtual interviewing.

By Rachel Schneider|2019-05-06T10:07:59-05:00February 12th, 2019|Job Interview|Comments Off

Are You Dreaming of Early Retirement?

Do you dream of early retirement? Many people do. Thinking about retiring early and not following someone else’s schedule is appealing.

Early Retirement

As many young people dream of retiring early, there are many workers in their 50’s and 60’s that wonder if it will be possible to retire at regular retirement age. Some feel they will need to work till 70 and beyond.

What about you?

Are you interested in exploring an early retirement?

Early retirement is possible but it requires planning, sacrifices now, and focus on a long term goal. Planning from the perspective of finances and all the perks that come with having a full-time job such as vacation time, sick time, health insurance, etc. Will you replace them and if so, how?

FIRE Movement

There is a current movement toward Financial Independence, Retire Early (FIRE).

Greg Daugherty, a Personal Finance Writer, who has researched people who retired in their 30’s, points out the three steps to make early retirement a reality:

Embrace a frugal lifestyle.
Save like crazy – 75 percent or more of your income — and invest the money.
Once your investments are sufficient to support that very frugal lifestyle for the rest of your life, consider yourself free to retire.

The FIRE movement is not for everyone. If you have children or other responsibilities, saving 75% of your income might be impossible. So are you doomed to work till you are 70?

You don’t have to retire in your 30’s. Making adjustments when young can allow you to at least be on track to survive leaving your job at normal retirement age or to perhaps retire 5 or 10 years early.

Small Adjustments

Some adjustments that are easy to implement now no matter what age you currently are:

Earmark any raises, bonuses, and tax returns to go directly to savings.
Buy used cars instead of new and invest the difference.
Learn to cook so you will spend less on meals out and eat healthier.
Take care of your health. It is easier to retire healthy than if you have a lot of medical issues that will make insurance expensive.
Learn to live with less. You don’t have to make drastic cuts but small cuts to expenses every month add up. Do you need all those extra cable stations, do you need a new cell phone, do you need the latest tech, are those designer clothes a must? Little savings add up.
Cut back on luxury vacations.
Research costs of things such as health care, etc. so you are prepared and don’t have sticker shock after you quit your job.
Invest the money you save so it works for you.
Plan ahead. Do you want to retire 5 years early, 10 years? How much money will you need?

Sometimes retiring early doesn’t mean you stop working. It means you no longer work the job that is currently paying the bills. It might mean you now have the time to work on your own schedule. Maybe you now have time to start your own business or work for a non-profit that you are passionate about on a part-time basis.

Mr. Money Mustache, a financial writer states, “Financial independence is not an age-related concept,” he says. “It simply means your income from sources other than work is enough to pay for your lifestyle.” Those sources can vary from pensions, savings, passive income, to part-time work.

It Is Possible

Whatever you are dreaming retirement will be, just know it is possible. But to make it a reality you need to plan ahead and make some changes now while you are employed to make it happen.

By Rachel Schneider|2019-05-06T10:08:42-05:00January 8th, 2019|Retirement|Comments Off

Things to Consider Before Applying for a Non-Profit Job

If you’re ready to leave the corporate world behind and look for a job with a non-profit, you may think it’s a great shift. But the needs of a non-profit are very different from that corporate job you’ve been working. Before you send out your resume, there are a few roadblocks that may keep you from getting hired.

Here’s what you need to consider before applying for a non-profit job:

Thinking the Job Will Be Easy

Maybe one of the reasons you want to leave the corporate world is because you’re feeling overworked and underappreciated. While the non-profit world will probably appreciate you more, you don’t know the meaning of overworked yet.

Most people take a job with a non-profit because they’re passionate about the cause. This usually translates to working as much and as often as they possibly can to support their non-profit organization. Weekends and 12-15-hour days are pretty normal.

Not Volunteering

If you’re applying for a non-profit position without ever volunteering your time, hiring managers are going to question your commitment to the organization’s mission.

If you say you care deeply about an issue but you don’t have any volunteer experience, that’s a red flag. If you truly care about the mission, volunteer first and prove you’re committed to their mission.

Assume It’s Not a “Real” Business

While non-profits are deeply committed to their cause, they also want to hire people who can manage their staff and volunteers, cut costs, and raise money. If they’re going to spend the money to hire someone, they want someone with management and financial skills.

Thinking Too Highly of Your Skills and Experience

You may think that because you earned your skills in the corporate world that they are superior to the skills you would’ve earned in the non-profit world. Most people who work for non-profits are professionals who have worked their way up and have strong experience.

While it’s important to be confident about your skills during your interview, it’s also important that you not underestimate the skills of the other people already working at the non-profit.

Being Seen as a Stand-Out

In the corporate world, your successes are usually your own. But in the non-profit world, successes are about the team. It’s important to be seen as a team player in your interview, otherwise, you can kiss that non-profit job good-bye.

Highlight your experiences with people you worked with in the past and share successes that the whole team enjoyed.

Non Profit Tips

To ensure a successful interview for a non-profit position take these tips to heart:

Use a chronological resume to highlight your job growth from one position to the next.
Customize your resume to the position you’re applying for instead of submitting a generic resume.
Show that you understand and connect with the non-profit’s mission by doing some research on them before going to your interview.
Share how you have the ability to work with others to resolve a problem and find a solution.
Show that you care about their mission by volunteering for their group or another similar group before submitting your resume.

Working in the non-profit world is not for the person who wants a Monday-Friday, 9-5 job. It requires a lot of hard work and commitment. Know what you’re signing up for before wasting both your time and that of the interviewer.

Still Interested?

If working for a non-profit still sounds like a good fit for you, consider working with me, your Career Coach, Rachel Schneider, at Career Find. We can schedule a meeting to create a resume that will differentiate you from other non-profit job seekers and develop a job search strategy to help you feel confident as you meet with various non-profits.

By Rachel Schneider|2019-05-06T10:09:20-05:00October 4th, 2018|Job Search|Comments Off

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