How to Find Ease with Stressful Work Situations

How to Find Ease with Stressful Work Situations

Photo by Suhyeon Choi on Unsplash

We hear a lot about increasing levels of stress in the workplace. It seems that now almost 20% of workers in Europe say they experience stress in their job. I recently witnessed an incident with a flight attendant and a difficult passenger. It struck me how keeping your cool can come at a high price. Looking for ways to ease a stressful situation could work well with less cost.

The incident that caused stress

It was on a return flight to Amsterdam from the UK that I overheard a fellow-passenger giving a flight attendant a really bad time. It was hard to catch the full story from where I was sitting but it involved the passenger asking for hot water in a plastic, see-through cup. Apparently cups of this sort are not safe to hold hot water and the only alternative was the purchase—for three euros—of a polystyrene cup. Not surprisingly the passenger found this rather excessive. What was more surprising was his response—he proceeded to cross-examine the flight attendant in increasingly aggressive tones, applying the kind of ruthless logic that would not have been out of place in a courtroom. 

The reaction to the stress

The flight attendant did his utmost best. He remained polite, consistent and managed not to react to the escalating tone of complaint and anger that he was subjected to. He had a kind of party line that he could fall back on, ‘Sorry sir, this is company policy, I am not allowed to give you this cup…’ and so on. After some time, he managed to get away and push his trolley on to the next customer. As he came past me our eyes met and I murmured, ‘breathe’.He looked at my rather desperately but did not respond.

The passenger’s final attempt to get his own way was daring—he simply marched up to the refreshment trolley and started all over again. He returned to his seat carrying a bottle of cold water.

The cost of that reaction

I happened to be one of the last off the ‘plane and exchanged a few words with the male flight attendant. Remembering my attitude of sympathy—but not my advice to focus on his breath—he asked me what I thought of the sort of thing they had to put up with. During our short conversation my earlier hunch was confirmed—when dealing with a stressful situation he relied on his determination to stay professional, rather than adopting any strategy tomanage his stress. Instead of looking for ways to ease the stressful situation, he gritted his teeth in the face of trouble. He took up the burden as a way of demonstrating to himself how efficient he was at enduring one of the downsides of his job. It would probably have been how he was trained. 

3 ways to ease a stressful situation

Here are a few things that the flight attendant could have tried:

1. Humour helps to bring ease to the stressful situation

When he saw that the passenger was not impressed by the company policy, the flight attendant could have used humour. There is something farcical about two grown men arguing about a cup of hot water. With a bit of skill, he could have tried to get the passenger to see things from his point of view and to laugh with him.

2. Putting himself in the passenger’s shoes would have brought ease to the stressful situation

I found myself having some sympathy with the passenger, although I did not care for his aggression. It is galling to be told that a seemingly simple request cannot be granted. No-one likes to be managed and the passenger could probably feel that that was what was happening to him.

Because the flight attendant was focusing on containing the situation, he did not appear to take the time to see it from the passenger’s point of view. Nor did he really take the time to address the needs of the passenger. 

Both men adopted opposing sides of the situation, without trying to find common ground. One of the most direct ways to disarm a situation is to realise that all the participants are just trying to manage their day. They would like their day to go well but could be dealing with all kinds of hassles along the way. We all have this in common.

3. Working with his emotions to bring ease to the stressful situation

The flight attendant had his emotions firmly under control but that was part of the problem. He was obviously challenged by the passenger and yet maintained the same party line throughout. Being able to notice when your emotions are triggered and then working with what you noticeis a more sustainable way of being with emotions. 

When we are in the grip of emotions it can be hard to remember that they will pass, that they are not solid and real. Mindfulnesshelps us to be able to identify an emotion, to acknowledge it and to gently let it go. It helps us to respect it but not to take it too seriously. When we start to identify with the emotion and use it to bolster our position then we are creating a possible trigger for stress.

The kind of stress I witnessed on this occasion was not major, but it was nasty. The man I spoke to looked very tired by the end of the flight and I doubt if it was his last of the day. The tension he was holding looked like it was heading towards a stiff drink and a good moan—not so bad in small doses but not a good long-term strategy for stress-management.

Things To Keep In Mind Before You Quit Your Job

Things To Keep In Mind Before You Quit Your Job

I am delighted to welcome back Bhavna Vaish with another guest blog. When people get into meditation, and a different way of approaching life, they often want to quit their job and work for themselves. Hey—it’s what I did! Bhavna runs through some important practical advice about how to make this transition in the best possible way. If you missed her previous post, then check it out, How to Fund an Alternative Lifestyle.

A few years ago I quit working a full-time day job

The reasons are many. But to be completely honest about it – that day had been a long time coming.

Heck, I was ready to stop working even at the age of 25. I wanted to do ‘my own thing’.  I dreamed of the freedom it afforded, of being accountable to myself. But it took me a whole bunch of years before I could actually quit. 

Today my blog is my work and my job. Though it doesn’t quite yet, I am hoping that one day it will graduate from being my passion project to also being my main source of income. 

Do you want to quit your job?

Are you getting ready to quit your workplace and start your own enterprise? If you are looking to replace a salary with income from your own venture then welcome to the tribe of people who have chosen to lead a life outside the cube. 

Also, you need to read this. 

Think you have saved enough to stop working. Think again. 

Did you know that as your own boss you are likely to be paying more bills than when you were employed

In other words, YOU need to plan for higher monthly expenses and hence more income to cover these expenses.

As your own boss, you are responsible for certain costs that earlier your company would incur. There was stuff that your company would provide for when you worked as an employee. In addition, workers like you also get plenty of non-monetary perks and benefits that help you to achieve the lifestyle you have today. 

Just make sure you are cognisant of these and have built them in your calculations before you take that key next step – to quit your job. Budget for these expenses if you want to become a successful solopreneur, a blogger or a freelancer.

(p.s. Here are some financial habits of a successful woman.)

Medical and Health Insurance

Many companies provide health and medical insurance for their employees. Not just that, they also incentivise their employees to conduct medical check-ups especially if they are above a certain age. As your own boss, your insurance costs are going to come out of your paycheque. 

Health and medical insurance can cost a bomb. But being without them is not an option, really. So unless you live in a country where the government sponsors or subsidises your healthcare costs, you need to budget in this cost.

P.S. – My company also provided life insurance coverage for all its employees. If yours did it too then another cost that you will need to bear on your own account.

Funding Your Future

One way to plan for your retirement is through employer-sponsored savings plans such as the 401(k) or the Roth 401(k). The advantages of such plans are that they provide an automatic way of saving for retirement, there are tax benefits associated with these investments, but most importantly employers offer matching contributions which essentially means free money for employees.

If you are self-employed, not only would you have to actively plan and save for your future you also miss out on the employer’s contribution which can be a lot of money that you have to work for yourself.

Continued Education, Training, and Conferences

All companies have a budget for the skill enhancement of their employees. But guess what, once you are on your own, you will need to pay for that training you want to go for. 

As a solopreneur, you will need to know about the different aspects of running a business – marketing, accounting, taxes, the technological aspects about which you probably know little to nothing about. 

Add in the networking conferences that you want to attend – all costs that you did not have to pay for as an employee.

Holidays and Time Off

Leave policies vary across companies but there is one thing common – employees are allowed paid leave each year. Not so when you are a freelancer or a solopreneur.

While you will have lots more flexibility in deciding your work hours and choosing your days-off, chances are that you will also feel compelled to not take any time off, at least initially. Yes, you could write a book, run ads on your blog and have a course set-up. But setting up passive income streams take time. 

And if you are a freelancer, then you earn when you work. 

Workplace at Home?

One of the many perks of being a blogger or a freelancer is getting to work from your own home. You can be with your children, oversee your home while you earn your living. 

This does not come for free. You have to buy your own equipment – laptops, printers, cameras, pay for their running costs. Utility bills will inch up. 

Other Perks

Does your job provide you with accommodation or a car? Does it reimburse your phone bills? How about your family – what are the benefits they enjoy as a result of your employment? 

You need to think of how you will replace these in order to maintain your lifestyle and the cost of replacing them.

Non-Financial Benefits

Working in an office environment along with other colleagues has its own charm. The social aspect is important for mental health. You learn from your colleagues and bosses which you will miss out on when you work as a freelancer or a solopreneur.

The Bottom Line

Nearly all young and middle-aged workers ask themselves if they are ready to quit their day job in order to do something on their own. It is an exciting prospect. 

However, there are additional costs you have to incur when you work for your own self. The best way to ensure that life does not have any surprises hidden is to be prepared. Know the costs and advantages of what you are planning so you can make an informed decision. 
—————


Bhavna Vaish is a blogger who loves the world of finance. She writes about being wise with your money so you can live a life you love on a budget you can afford.  Her blog Pennies For Cents has more useful articles for you. She has been a banker and a finance professional for many years before choosing early retirement.

How To Take Part in a Mindful Meeting

How To Take Part in a Mindful Meeting

Meetings can be dynamic, creative events where plans get moved on and decisions made. They can also be boring, tedious and sometimes feel like a big waste of time. Whatever the case, many of us spend quite a lot of our time in one sort of meeting or another. That gives us plenty of opportunity to ensure that any meeting we are part of is a mindful meeting.

Preparing yourself for a mindful meeting

My sister is in the kind of job where she can have back-to-back meetings all day. Sometimes her boss schedules an extra meeting at the same time as one she already having! It’s all she can do to make sure she has all the documents and information she needs for each meeting, never mind having the luxury of doing a sitting session before one begins. 

One thing you can do though is to use the set-up time of the meeting to come back to yourself. There are always a few moments of chatting and settling before a meeting gets going. You can quietly focus on your breath as you sit down and sort through your papers.

Remember your goals

I have been in too many meetings where people just talked for the sake of it, without any real purpose. It helps to be clear for yourself about what you are hoping that the meeting will achieve. Having this in mind will help you to contribute to the meeting in a way that will help it move along in a creative way.

What are your personal goals for the meeting? There are the kinds of meetings where you might have a private goal of not wanting to lose patience, or not wanting to feel put down by another member of the group. No-one else needs to know about these goals. They are for your own growth and development. Gently keep them in mind, not to beat yourself up, but to help you manage the situation as you want to.

Stay present

It’s very easy to get distracted in a meeting. Maybe you get bored and your mind wanders. Or perhaps you are caught in intense discussion that takes all of your attention. It helps to have something to remind you to be present. I like to take notes by hand in a meeting, so I use my pen as a reminder to be present. Each time I pick it up to write, I remember I am trying to contribute to a mindful meeting.

You could also use each time you take a drink or when a different person speaks. A friend of mine carries a special stone in her pocket to remind her to come back.

See who is in the room

As the meeting gets started take some time to look around and notice who is there and how they are. Remember, that just like you, each person in the room has worries both inside and outside of work—bring to mind any specific problems that you are aware people might be facing. Allow yourself to feel a sense of common humanity with what they are going through—it will really help if things get intense and difficult to remember how much in common, we all share. 

Keeping focused

As you work through the agenda notice when your attention wanders and you stop being fully present to what is going on. You can use your breath as an anchor of it helps. Simply notice where you can feel your breath entering and leaving your body and rest your attention there for a moment, or two until you feel you are ‘back’. This will help to maintain a mindful meeting.

Keep a look out for when you feel irritation, or frustration rising and recall your scan of the room at the beginning and try to see everyone as simply doing their best. Again, you can use your breath to help you settle.

Be mindful of how much you are speaking and the tone of voice you use. Are you making it easy for people to listen to you and to hear your point, or are you pushing them away with an impatient tone, or hurried explanation?

Listen carefully

Listening can be a good mindfulness practice. Rest your attention on what is being said at any given moment. Try to keep your attention there and not let it stray off into thoughts and rumination. By bringing your full attention to what is being said you will find that you get less tired, will stay in closer touch with the progress of the meeting and can contribute more. 

Notice when opinions and judgements come into how you are listening. Try to drop them and keep your attention open and receptive. Pay particular attention to how you listen to people in the meeting you do not agree with. It is so easy to mentally dismiss what you think they are going to say before they have even started to speak.

Try to stay aware of your facial expression as you listen. I know my concentrated face can look pretty grim—I don’t mean to, but my expression gets kind of stuck and I need to consciously relax and assume a more neutral, pleasant expression.

What about if things get difficult?

If you feel that the meeting is getting bogged down, you may find it possible to introduce some skilful humour to allow people to relax for a moment and let off steam.

If this feels too risky, doing things like bringing along fruit, or cake can help people relax and be normal together while they enjoy the treat. 

Suggesting people simply sit in silence for a moment or two to get things back in perspective can be beneficial also.

I have a story from a workshop I gave years ago that always stays with me.  A CEO of a non-profit shared how on one occasion she found herself in a meeting that was becoming acrimonious. She was not a main player at the table and did not see how she could skilfully intervene to turn things around. So, she simply stayed quiet and looked around the room wishing everyone present happiness and well-being. She said that normally she would have left a meeting like that exhausted and unhappy but after this one she felt invigorated. 

A few days later she met up with another participant from the same meeting who asked her what she had been doing and commented, ‘I felt the meeting was deteriorating so badly and then I looked over at you and you looked so calm and focused it helped me settle and feel better.’ Just as anger and irritation can pollute the atmosphere of a meeting, self-awareness and kindness are also contagious but in a healthy way.

How to finish a mindful meeting well

As the meeting closes check with yourself to make sure you are not leaving any unfinished business in the room that will sour your working relationship with another participantnext time you meet up. Take time to say goodbye to people in a friendly way.

Allow yourself a moment to acknowledge all the effort that you and everyone in the room has made to have a useful meeting and wish for its successful outcome.

3 Ways Anxiety Can Make You Difficult at Work

3 Ways Anxiety Can Make You Difficult at Work

A recent story

 

Recently I was doing a piece of work in a rural area in the south of France. You might think that’s very pleasant and, in some ways,  it can be but not when you need to get things done. When you are in the middle of nowhere the internet can be really unreliable.

 

After two frustrating days of not even being able to use a dial-up system to retrieve email I turned, in some desperation, to an acquaintance who runs a small IT unit in the area. We had worked together before and he had helped me out.

 

As I explained my situation over the phone and asked for advice on how to get on even a slow-line, I could sense his reluctance.  Slowly but surely this reluctance began to merge into impatience at my request for help. He was extremely busy; he said and was squeezed in between several conflicting demands already. The more I asked for his help, the worse he felt and the more irritable he became.

 

I was desperate, so I did not give up. I pointed out that it was an indication of the seriousness of my situation that I was bothering him in the first place. All he needed to do was to set me in the direction of who to talk to. I reminded him that is hard to sort out how to get online without beingon line. We had two or three rather tense phone calls before he used the excuse of taking an hour to check out something and did not call me back.

 

In spite of this setback, the story ended happily. Eventually, through some miracle, I got on to a local provider with a line for non-French speakers and they confirmed that yes, it is still possible to go on dial-up in that part of France but I would have to travel to the nearest office to register—the nearest office being in a town two hours away. At my gasp of dismay, the agent on the phone offered to look further and within five minutes had provided me with all the coordinates to get me online. There should be a way of ringing back people who provide help at such times and telling them how they have changed your day!

 

 

What the story shows

No-one sets out to be anxious. It usually happens as a response to a situation we find ourselves in that is harder to manage than we expected. It can come up when we can’t get what we need at any given time, but it can also come up when we can’t give someone else what they want from us. My IT acquaintance spent more time on the phone with me telling me how he could not help me than the person who eventually solved the problem. Although it did not seem like it, he felt bad about not helping and it made him more cross.

 

It can be hard to see the effect that our anxiety is having on our own behaviour. It can be even harder to see the effect it is having on other people.

 

I thought about this story and what it tells us about anxiety for quite a while afterwards. I realised that when we are caught up in anxious state, we can be quite difficult. Maybe we don’t mean to be but that is how it comes across.

 

 

3 ways anxiety led to unhelpful behaviour

 

  1. My anxiety made me too desperate

For my part, my anxiety at being out of touch with the people I was working with, as well as the world at large made me more brittle than I would normally be. My own need felt more important than what was going on with anyone else. It made me push, where I should have been more skilful.

 

  1. Anxiety can close you down

My colleague’s experience of being over-worked and under pressure made him resent my asking him anything in the first place. This sense of grievance deepened in the face of my refusal to give up, so that his ability to solve my relatively small problem became limited and constrained by emotional resentment. The person who solved the problem was relatively relaxed and able to look at the situation from a bigger perspective.

 

  1. When you are experiencing anxiety it’s hard to see clearly

I realised later that I was not able to read the signs my acquaintance was sending me. Just as his stress closed him down, my anxiety undermined my ability to see the situation clearly. I did not appreciate how stressed he was and thought if I just kept asking, he would give in. My anxiety clouded my judgment. For me, how I was experiencing the situation was how it was. There was little or no room for other people’s feelings.

 

 

So often, the frustrations and limitations we experience at work can be traced back to our mood at the time. When we are under pressure, we need to know that we will be operating much less skilfully than normal.

We can waste a lot of time this way, as well as disappointing people and limiting our capacity to contribute creatively to what is going on around us.

 

Looking back, I felt badly for the IT guy. My own anxiety swamped any feeling of kindness for what was going on for him. OK, he had not tried very hard to be helpful, but I had not given him much space either.

 

 

Do you have any examples of this sort of thing happening to you recently at work? How did you resolve it?

 

 

If work issues are important to you right now, you might be interested in this online course:

9 Ways to Cope Better With Your Work Frustration – you can find out more here

 

Cure Email Overload with 3 Simple Steps

Cure Email Overload with 3 Simple Steps

By the end of 2019 it is estimated that there will be 2.9 billion email users. That is more than one third of the worldwide population. Around 246 billion emails are sent each day. Business users receive about 126 emails per day. Right there is one source for email overload.

 

How do we get to email overload?

Email has a kind of seduction

Having a constant stream of email certainly gives us the feeling of being busy and in demand. There’s a kind of bravado we hear when people speak about their average daily email totals. The speed and immediacy of the messages flowing into our in-box can have a slightly addictive quality as we plough through them looking for the ones that we hope will make a difference.

 

Soren Gordhamer in his book, Wisdom 2.0: Ancient Secrets for the Creative and Constantly Connectedwrites that one of the reasons we are so attached to our email is that we are constantly on the lookout for some good news, a lucky break in our working day. We want something to lift us up and make us feel good and we look to email as a source of possibility flowing constantly into our lives.

The Harvard Business Review recently carried an article on what it called email addiction in which it stated the findings of a survey done for the Huffington Post. Here are two of the statistics:

Out of 1200 respondents, some 60% said they spend less than two waking hours a day completely disconnected from email.

20% spend less than half an hour disconnected.

Our email has embedded itself deeply into our lives.

 

It creates an illusion of multitasking

It’s not just our email either. We are linked in to any number of communication tools and apps. As we sit at our computers, we are subject to alerts and notifications providing us with information that we feel is essential to keeping in touch and getting things done. We can pride ourselves on being able to switch our attention between several different demands at once but perhaps we also need to question the quality of our attention divided into so many different directions. Think about trying to answer an email on your smart phone while waiting for your train to work, or juggling your shopping in the supermarket. It may feel like using every moment fully but is it worth the risk of making an error of judgement because your attention is not focused?

 

Our brain is not comfortable with shifting back and forth between several different tasks. It has the effect of splitting our attention and tends to make us less productive rather than more. The quality of attention we give to each task is so reduced that it becomes counter-productive. The risk of replying to an email in this way is quite high. With our attention so divided we are likely to miss things and respond inappropriately.

 

It’s the same thing if we are trying to write a report while we keep an eye on our incoming email. In his book, Your Brain at Work, David Rock states that:

  • on average office distractions take up about 2.1 hours per day
  • employees tend to spend about 11 minutes on a task before being distracted
  • people switch activities every 3 minutes
  • after an interruption it takes people 25 minutes to return to their original task

 

Some emotional reasons for challenges with email 

A lack of intimacy as a communication tool

Neuroscience has discovered that our brain’s very design makes it sociable, inexorably drawn into an intimate brain-to-brain linkup whenever we engage with another person. That neural bridge lets us impact the brain—and so the body—of everyone we interact with, just as they do us. When we communicate face-to-face we are able to form an instant connection and enhance this by how we use our voice, facial expressions and other non-verbal cues.

 

Add to that the increasing body of study into mirror neurons, which enable us to instinctively feel another person’s thoughts, emotions and intentions and we have a clear picture of the volume and intensity of communication that flows between people when they meet.

 

None of this is available to us on email. We may conduct long and important business relations with people that we rarely—or perhaps never—see.

 

It’s easy to misinterpret the tone of an email

When we are under pressure to answer a large number of emails we naturally try to be as succinct and efficient as possible. We cut down on the niceties and go straight for the main point. Unfortunately, for the recipient who cannot see us and maybe does not even know us well, the effect can be quite negative. Email that we intend to be concise and practical can seem to be unfeeling, or even rude.

 

Add to this the brain’s negativity bias, which makes it much easier for us to interpret something as hostile, even when it’s not. Designed to help us remember dangerous circumstances so we could avoid them in the future in order to survive, this feature easily converts a neutral but business-like message into an unfriendly communication. Having not given our correspondent the benefit of the doubt, we are likely to pass the irritation on in subsequent emails we send throughout the day.

 

 

Three simple steps to avoid email overload

 

1.Be practical

It’s easy to feel overwhelmed by the sheer volume and persistence of our email traffic but there are a number of simple things we can do that will help. It’s a question of identifying them and putting them in place as our regular habit.

 

Here’s a few ideas for how to be practical with your email:

  • Have regular times of day for dealing with email. This will avoid the nightmare of your email spilling over your entire day and making it hard to accomplish anything else.
  • Try not to answer emails on your journey to work but use the time to prepare for the day. When you are in your workplace you can give better attention to the email you are writing.
  • Deal with the emails already in your inbox before you start on the incoming messages of the day. This helps you to keep track and prevents an important email slipping through the cracks.
  • Sort out your inbox regularly. It is encouraging to see the volume decrease in your inbox and helps you to keep track.
  • Turn off your notifications when you are working on other things. This decreases anxiety when you see emails surging into your inbox.
  • Check that sending an email is the best means of communication for the message you want to send. Would a phone call work better This helps to ensure good communication.
  • Check your subject line—is it identifying the topic clearly? The person receiving the email is as busy as you. Helping them assess how to deal with your message will make it more likely it is answered quickly.
  • Think carefully about who you copy in—do all these people need to see your message, or will it complicate things? It helps to keep the communication channels uncluttered.

 

2.Be mindful

We have already looked at how often someone gets distracted from the task in hand while at work and how long it can take them to get back on track. Distraction is not just something that happens to us at work. In 2010, Harvard psychologist Daniel Gilbert and his associate, Matthew Killingsworth conducted a studyin which they developed a smart phone app to measure peoples’ happiness. During the day people were sent a series of questions asking them what they were doing and how they were feeling. The results showed that for 46.9% of their waking hours people were thinking about something other than what they were doing, and they were not feeling happy. Think about that for a moment—it is almost half of your life!

 

Meditation is the best way to work with distraction. Here is a very simple mindfulness meditation exercise you could try.

 

A simple mindfulness meditation exercise

Sit comfortably

Connect with your breathing

—stay with where the sensation is most vivid for you

—moment by moment by moment

—breath by breath by breath

—notice any changes in your breathing

Notice when your attention is not on your breathing

—check where has it gone

—dissolve the distraction

—bring your attention back to your breath

—begin again as if for the first time

Doing an exercise like this regularly will help you be less distracted with your email. Mindfulness means being present. Meditation means developing awareness.  Both of these are useful skills with email.

 

Here’s a few ways to be mindful with your email:

  • Keep in touch with yourself by maintaining awareness of your body on your chair, your chair at your desk and so on.
  • Try to avoid sending email while you are on automatic pilot.
  • Don’t zone out at the computer.
  • Take regular short breaks to breathe deeply and relax your shoulders.
  • Re-read your messages before sending them—if they are tricky emails, re-read them twice.
  • When you receive a difficult email take time to separate the message from your reactions—make sure that you can get your reaction in proportion.
  • Keep a photo on your desk that helps bring you back when you are distracted.

 

3. Be kind

We have already discussed how email does not come with an instinctive way to connect. On top of that, the brain’s negativity bias leads us to interpret business-like emails as hostile. We all know that it is all too easy to have a misunderstanding—or worse—over email. Once we are upset ourselves—or have caused upset to someone else, the ripple effect spreads and spreads as we all pass on our irritation and stress to the other people we interact with. Kindness is not something we always think of in dealing with our email and yet engaging with kindness while we deal with our inbox will help the quality of our communication—and even help to reduce our own stress levels.

 

Here’s a few ways to be kind with your email:

  • Try to stay connected with the person you are writing to—visualize them in your mind’s eye.
  • Realize that the person you are writing to is just like you—they want things to go well at work and yet they have all kinds of hassles to deal with.
  • Put yourself in their shoes—how would you feel about receiving the email that you are sending?
  • Don’t just dash off a quick reply in order to get it done—it can end up taking up more time.
  • Never send an email when you are upset, disappointed or angry—‑chances are you are not seeing things clearly.
  • If you are unsure of an email, put it in your draft box and re-read it the next morning.
  • Alternatively—read a tricky email out loud to yourself to check the tone.

 

I would love to hear from you how you avoid email overload – do leave a comment in the box below.

 

 

free e-course

If you enjoyed this post you could check out this free 5-day email course

YOUR MINDFUL SOLUTION TO EMAIL OVERLOAD

Find out more here

 

4 Ways to Start Your Work Day with Sparkle

4 Ways to Start Your Work Day with Sparkle

This is what I do every work day

What’s it like for you as you arrive at work to start your work day? Are you gritting your teeth to face a problem that’s waiting for you? Is there a work colleague that you dread meeting? Are you interested and stimulated by the thought of the work day ahead, or are you already feeling bored? Whatever is going on for you, the chances are that your mood as you go into work will impact your whole day. If we feel that we are gearing up to force ourselves into ‘work mode’ then before we even see what the day holds for us, we’re putting ourselves under stress.

Instead of being poised to respond to the demands of our work day, we have already put ourselves on the defensive. Check out these four ways to start your work day with a difference.

 

 

  1. Today really is the first day of the rest of your life

Actually, we don’t know what our work day will bring even though we might think we do. Sure, it’s likely that we’ve walked in through the entrance to our work many times; we’ve seen our workplace every day for quite some time, the faces of our colleagues are familiar to us. All this is true, but it is also true that we’ve never gone into work today before. We’ve never greeted our colleagues on this day. Our job has not unfolded exactly as we will do it on this present day. The trouble is we think because things have gone along in a particular way in the past, we know how things will go along today and in the future.

 

We can change all that in a heartbeat. Think of an early spring morning and that feeling of freshness and renewal. There is no reason not to have that kind of sparkle in any given day. By staying open to all possibilities and being willing to be available to whatever happens, we can feel vibrant and alert even with things we’ve done many times before.

 

 

  1. Switch off the automatic pilot

Research carried out by Gilbert and Killingsworth at Harvard University in 2010 shows that for almost 50% of our waking hours we are not thinking about the thing we are doing at that time—we’re thinking about something else. Almost 50%% of our waking hours—that is almost half our lives.During times like these we are not fully present to ourselves, to our environment, and to our colleagues! It’s as if we are going through a lot of what we do on automatic pilot. We’re going through the motions but not fully experiencing what we are doing.

 

If we are not fully present, then things lose their sparkle. We are not noticing the details of our lives, the subtle changes that each moment brings. If we go into work with our minds full of a problem we need to solve, or a disagreement we had with a colleague, or even just the boredom of a day we would rather spend at home then we are robbing ourselves of the chance to appreciate the possibilities that the day holds. Perhaps our boss has a lead on the problem that’s troubling us; maybe our colleague is looking to apologize for their irritation and maybe it’s someone’s birthday and there’s cake to share! We don’t know but we could give the day the benefit of the doubt.

 

Learning to switch off this automatic pilot mode helps wake us up and bring much more sparkle to everything that we do.

 

 

  1. Try giving others the benefit of the doubt

It is not just the day we can give the benefit of the doubt to, but our work colleagues could also benefit from a bit of friendly understanding. We might have all kinds of thoughts and ideas about the people we work with—she’s friendly, he’s a pain, why is she so bossy? Generally speaking, we divide up the people we work with into three broad categories—the ones we like, the ones we don’t get on with and the ones we are not interested in. Funnily enough, after a while it is quite hard for people to move from one category to another.

 

The bottom line is that we all just want to be happy, to manage our work as best we can and to avoid difficulties and pain. Whoever we are, we pretty much have that in common. Bearing this in mind when someone irritates us or has a different approach from us it can help to remember this. Just as we have anxieties and insecurities, so do they. Just as we want to be successful in our work, so do they. Just as we want people to like and respect us, so do they.

 

It’s worth asking ourselves how we might appear to the people we work with. Could we be one of the people they dread meeting when they come to work? Is it possible that there are people who are not comfortable with how we behave? If so, we would like to be given the benefit of the doubt ourselves—then it helps if we can do that for others.

 

 

  1. Give yourself a break – lots of them

 

So, when you go into work the next time try to notice the feelings you are carrying with you—be aware of your assumptions about how you think the day will go and the worries that go along with those assumptions. Then try to dissolve it all and simply allow yourself to be present and to notice what is actually going on—your breath entering and leaving your body, your feet touching the ground as you walk, the feeling of the air on your face. Take in the weather and allow yourself to see the sky. Observe all the other people around you setting out on their working day—make an effort to see them as individuals, rather than a crowd.

 

All this only needs to take a few moments but in those few moments by allowing yourself to become present you are cutting your cycle of stress and opening up new possibilities for how you live your working day.

 

 

Something that happened to me the other day

Something happened to me recently that really brought this home to me. It was not work-related. There was some maintenance work going on in our apartment block. I did not take so much notice until we woke up one Saturday to find all the water had been turned off with no warning. There had been a mix up with letting people know and the correct notification had not gone out. There I was—no shower, no morning tea, no normal routine. It was horrible! We were warned the water could be off for 5 hours but happily, within two hours it was back on.

 

Those first moments of seeing the water rush out of the taps, flushing the lavatory and standing under the shower were so precious. All of them ordinary activities that happen day after day without me paying special attention to any of them. The shock of them not being there brought home to me that nothing is ordinary in itself—it’s how we choose to view it. It is actually a miracle to have easily-accessible running water in my home and when I come off the automatic pilot, I can see that clearly.

 

The underlying truth is that we might think we more or less know what to expect from our work day but we don’t. Anything can happen. Each moment really is all that we can count on, and it is incredibly precious.

 

  

Try answering these three questions to bring sparkle to your work day

 

As you leave the house: remind yourself that really is the first day of the rest of your life.

With that in mind, how do you want to set off for work?

 

While you are on your commute: try switching off the automatic pilot and being present to each stage of your journey.

What are you noticing that you have never noticed before?

 

As you arrive at work: bring to mind all the other people entering your work place and how, just like you, they want to have a good day.

What does that change for you?

 

It would be great to hear your answers in the comments section.

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