Tag: self care

Giving Yourself Credit

Ever notice yourself wanting more credit or recognition or appreciation from others for your hard work? Ever resent the people who have no problem patting themselves on the back or bragging about their accomplishments?

Building your own sense of value and confidence at work is an ongoing exercise. This is especially true if you work for someone who is highly demanding or extremely critical. It may also be true if you work for a company that expects everyone to bend over backwards to meet its goals

Today, try giving yourself credit for the things you wish someone else would appreciate. If you finish a report ahead of schedule, pat yourself on the back. If you field numerous customer complaints, acknowledge the skill and patience it took to do that. If you solve a major glitch in a software program, stand up and take a bow.

Taking a moment to savor your successes will increase you enjoyment at work. If you’re too busy to notice what you accomplished during the day, take a moment after work to write down three things you did right.

Yes, it would be better if the people you work for were more appreciative, but don’t let that stop you from taking in the good.

Adjusting your routine to feel better

I know, I know. You’re too busy and too tired to do anything for yourself. You don’t have time for exercise or relaxation or spending time with good friends. You don’t have the energy to do anything that would actually alleviate your stress.

You’re busy working longer hours, not taking lunch, eating take-out, staring at your smart phone, and crashing into bed after you pass out in front of the computer or the t.v.
Think again.

Just a slight adjustment in your routine could make a world of difference. It could be 15 minutes of exercise a day, or a brief morning meditation, or going to bed a half hour earlier, or walking to work instead of taking the bus. It could be one less cup of coffee, or bringing healthy snacks to work, or attending one spin class a week.

Whatever the change, commit to it, and build it into your routine. Don’t wait to be rescued. Only you can make the time to feel better.

Try inserting a small activity into your routine for 90 days, and see how you feel.

30 seconds of gratitude

If you’re in a situation that is stressful or you work with someone who really bothers you, it’s easy to focus on what’s wrong, and difficult to remember what’s right. Gratitude can be a powerful weapon in the battle against emotional heartburn at work.

Not sappy gratitude for things you don’t really care about; Not imposed gratitude from someone else’s list (as in “you should be happy you have a job.”) What counts is True Gratitude for the people and things that you appreciate.

You know, that parking attendant who always greets you with a smile, or your favorite coffee bar. Maybe you’re grateful for an easy commute, or thankful for a favorite song that you hear playing.

Consciously practicing gratitude can alleviate all kinds of stress. Why? Because an attitude of gratitude puts you in the NOW. It allows you to pause and appreciate what is — instead of bemoaning what isn’t. And what we focus on does tend to build. Today, try just 30 seconds of gratitude. Just 30 seconds of appreciating what is good in your life. You’ll be glad you did.

Do you unhook?

Unhooking is a system for changing your reaction to emotionally upsetting circumstances at work. It could be a difficult coworker, a demanding boss or an impossible client. To unhook, you have to stop waiting for the other person to change, and start taking back your power. The first step in unhooking is physical.

Unhook physically by taking actions to release the negative energy stored in your body from dealing with someone else’s bad behavior. Methods for unhooking physically include washing your face, taking a walk, playing sports, working out, doing yoga or simply breathing slowly and deeply. Try it today. If you feel your head throbbing, your neck aching, your stomach churning or your arms tingling, do something physical to unhook. You’ll be glad you did.

The Business of Breathing

Have you ever just stopped during a work day and noticed your breathing? I have, and what I usually notice is how shallow it is when I’m feeling stressed out or fearful about something.

We always hear yoga instructors and meditation teachers telling us to breathe. But it’s more difficult to remember when you’re running to get to work or racing to make a deadline. Even scanning email or texting can lead to shallow, quick breathing which creates more tension, more headaches, more mental noise.

So here’s my challenge to you: As you read this, stop and notice your breathing. How is it? Fast? Slow? Deep? Shallow? Choppy? Smooth? Can you breathe down into your belly or does it stay in your upper chest? Can you breathe into your shoulders? Can you breathe down to your toes?

Just a few moments spent focused on your breath can open the door for less stress, less fear, and better concentration. And that lighter state will improve your productivity in ways that the shallow-breathing you can’t imagine.