mental health Archives - Appointment - Online Appointment Scheduling Software

Let’s Talk About Quiet Quitting

By | Business Tips | No Comments
Quiet Quitting

Despite the misconception that we’re lazy or entitled, we work a lot. The U.S. could be considered the most overworked nation in the world. But with little to show for it.

Don’t believe so? Here are a few data points that compare us with our peers worldwide.

  • There are laws setting a maximum work week in 134 countries; there is none in the U.S.
  • The average number of hours worked by American workers is 1,767 per year, compared to 1,687 for OECD countries.
  • Based on data from the US Bureau of Labor Statistics, American workers have become more productive since 1950 by 430%.
  • The United States does not have a law requiring paid sick days.
  • In the industrialized world, the U.S. is the only country without a legally mandated annual leave policy.
  • In the Americas, only the United States does not offer paid parental leave. A typical European worker receives over 20 weeks of paid leave and over 12 weeks anywhere else.
  • A Gallup survey conducted in 2021 found that on average, full-time employees work 44 hours a week, while 41% work 45 hours or more.
  • ADP discovered that employees work a weekly average of nearly nine unpaid overtime hours in 2021. A remote employee clocks 9.4 hours of unpaid overtime, while a hybrid employee clocks 9.8 hours. In that case, they would have worked close to 50 hours per week.

Why are we logging so many hours at work? Your mileage may vary. Some, however, have difficulty disconnecting from work. Others may feel pressured to be accessible 24/7. And, if your business is understaffed, you may have no choice but to carry this additional workload.

The Downside of Overworking

I’m not saying you should work fewer hours. However, when you are genuinely passionate about what you do, there’s no limit on how many hours you can work.

In many cases, however, more work is associated with more significant stress and a lower standard of living. A balanced life can’t be achieved without time to unwind, take care of your home, spend time with family, enjoy hobbies, and connect with friends.

More specifically, working too much can have the following effects:

What is Quiet Quitting?

Again. We work a lot. And not only is that detrimental to all aspects of our lives, it offers little in return.

So, no wonder people have embraced “quiet quitting.” But, what exactly is this phenomenon?

“Contrary to how it sounds, quiet quitting doesn’t mean slacking off, sabotaging, or outright quitting your job,” states Corey Wilks Psy.D. “It means rejecting the idea you have to go ‘above and beyond at work.”

In other words, you come to work, do your job, and go home.

A TikTok user known as zaidleppelin kicked off the conversation with a video he posted on July 25. “I recently learned about this term called ‘quiet quitting’ where you’re not outright quitting your job, but you’re quitting the idea of going above and beyond.”

“To me, quietly quitting just comes back to setting your boundaries about what your outputs are going to look like at work,” TikTok user Amanda Henry told CNBC Make It.

“For some, that might mean just doing the bare minimum because that’s all they have to give at the moment for a variety of reasons. For others, it just means not burning yourself out.”

“I realized no matter how much work I put in, I’m not going to see the payoff that I’m expecting,” add Zaid Khan, a software developer and musician said, in a Bloomberg interview.

“Overworking only gets you so far in corporate America. And like a lot of us have experienced in the past few years, mental and physical health really takes a backseat to productivity in a lot of these structured corporate environments.”

Do you think this is just a social media trend? According to an August 2022 survey of 1,000 Americans by ResumeBuilder.com, nearly a quarter say they are quiet quitters.

What the critics are saying.

As with any trend, there are some downsides.

It’s understandable that people unhappy with their current job situation may not want to work particularly hard. But quitting quietly may not be an effective strategy. Instead, unsatisfied employees should talk to their managers about how to improve their current situation or begin looking for a job that’s more fulfilling.

Kevin O’Leary, a Shark Tank star and investment mogul, calls quiet quitting “a really bad idea.”

“People that go beyond to try to solve problems for the organization, their teams, their managers, their bosses, those are the ones that succeed in life,” he explains on CNBC. “People that shut down their laptop at 5, want that balance in life, want to go to the soccer game, 9 to 5 only, they don’t work for me.”

“Despite employment ‘experts warning people of the risks of quiet quitting (like being passed over for promotions or getting laid off first), it’s important to remember the source of this advice—employers and their spokespeople,” adds Wilks. “In reality, quiet quitting could be just what the proverbial doctor ordered—for your mental health.”

How to Stop Overworking

No matter whether this fad sticks or not, working too much can have dire consequences. As such, here are some suggestions on how to stop overworking.

1. Review your values.

Do you ask yourself the same question every time you open your eyes: why should I bother getting up? If so, you should ask yourself another question: “What do I live for?”

“If it is hard to figure it out by yourself, try talking to the people who know you well,” writes Andrey Zagorodniy in a previous Calendar article. “Without finding the proper motivation, you won’t be able to get out of the pit of your burnout.”

According to Daniel Goleman’s best-seller Emotional Intelligence, there are two types of motivation. Extrinsic motivation stems from rewards, financial gains, or avoiding punishment, as well as promises of rewards. A person’s intrinsic motivation is determined by the inspiration they receive from within.

“The first type is a powerful stimulus to push you in the right direction if you remind yourself that you will get a promotion and a salary increase once you have accomplished the project,” adds Andrey. This, however, will only boost your motivation temporarily.

In contrast, the second type may stem from something that is particularly meaningful to an individual and remains with them throughout their lives. In order to become a better version of yourself, Goleman recommends focusing on it and picturing your ultimate goals.

Additionally, you should be thankful for what you have rather than regretting what you lack. “Such wistful regrets are destructive and won’t bring you anywhere,” notes Andrey. Be grateful for what you have and value what you have.

2. Adjust your priorities and expectations.

Jim Collins famously said, “If you have more than three priorities, you have no priorities.” I understand that everything may seem like a priority for you. However, how much progress are you making if you’re moving a million pebbles at once?

Moreover, isn’t this a tedious and impossible challenge? Yes, you’re right.

How about focusing just on three giant rocks? Sure. This isn’t the easiest feat. But, it’s certainly easier and more manageable than moving millions of pebbles.

Consider asking yourself, “What are the three things you have to accomplish today?” before getting overwhelmed. The activities you engage in should be ones that help you achieve your goals.

Whenever you identify these, mark them on your calendar. The reason? This will make it easier to establish boundaries. For example, if you have a doctor’s appointment after work, then that’s a top priority for the day. As such, that means you can’t work overtime.

Similarly, I’d also recommend that you also adjust your expectations. You may never become a Fortune 500 CEO, the next Jeff Bezos, or a better tennis player than Serena Williams. As long as you lead a fulfilling life that you love, that’s fine.

Leaving your perfectionism behind is also a good idea. You don’t need to create a masterpiece for every email or report.

3. Go beyond work-life balance.

“For years, work-life balance was the answer to having your cake and eating it too,” says Calendar co-founder John Hall. “Unfortunately, it’s a myth.”

“For starters, there will be times when work bleeds into our personal lives and vice versa,” adds Hall. “That could be putting out a fire or responding to an important email. Attempting to maintain this non-existent balance will only stress you out” leading to burnout.

Is there a better approach? Integrate as much as possible.

“Examples could be having your child file, sort, or organize your office or having a work call while taking your dog for a walk,” Hall states.

Additionally, he lists the following myths as needing to be dispelled;

  • It is important to compartmentalize your life. “You can’t evenly split up your time between work and life,” Hall explains. “Rather, you need to devote the right amount of time to your current priority.”
  • You can have it all. Unfortunately, I have bad news to share. It is inevitable that you will have to make some sacrifices in life.
  • Managing your time is the key. That’s not exactly true. The key is to manage your energy and focus.
  • More time will be available to you thanks to technology. Despite the fact that these can be valuable, not everything in life can be automated. Also, in some cases, productivity tools can make you less productive.
  • It’s the most important thing to employees. Flexibility is important. But meaningful work, recognition, and empathy are even more important.
  • Early birds catch the worm. “Unless you’re a morning bird, don’t fight against your circadian rhythms.”
  • During off-hours, you never work. On some days, you will have to work 12 hours. On the flip side, there will be some workdays that will only last four hours.
  • You’ll be happier if you work less. “Even if you worked a 20-hour week, would you be happy if you spend the majority of your time just watching Netflix?” asks Hall.
  • You need to schedule everything. “Outside of your essential tasks and appointments, you can leave some free space so that you have a little wiggle room.”

4. Identify your non-negotiables.

“Most every work decision we make involves consequences and compromises,” writes Jayne Hardy in Making Space: How to Live Happier by Setting Boundaries That Work for You. “If we’re asked to work overtime, there’s a trade-off that occurs somewhere else because we can’t be in two places at the same time.” Many of us don’t realize we’re making this sacrifice.

“It’s helpful to have a nonnegotiables list, pre-written when we have the time and space to weigh up the implications of the choices that we might make where work is concerned,” adds Hardy. “If we’re saying yes to overtime, what are we saying ‘no’ to? Or even, what are we saying ‘yes’ to?”

Working overtime, for example, is only acceptable if you need to make a down payment for a home or launch a new product. You could put your family first, such as never missing a birthday or caring for an ill family member. Another option is to take a good lunch break so you can decompress and reenergize.

“Our non-negotiables could be about methods of communication,” asserts Hardy. “Perhaps we don’t want to be contacted by our work colleagues via WhatsApp, text message, or social media because we prefer to use those with our close friends and family.”

“Creating a list of nonnegotiables helps us uncover what’s important to us,” she continues. And, “from them, we can create, communicate and negotiate boundaries to support and shield our priorities.”

5. Clearly define your availability.

Your coworkers should know when you’re working, taking calls, and off-limits.

How? Well, you could share your calendar with them. Often, this simply involves sending them a link to your online calendar. Once they have access to this, they can see when you’re available.

Of course, you don’t want to share personal too much information. Thankfully, you can customize your calendar so that some entries can be kept private.

At the same time, non-work activities should be scheduled on your calendar in order to make them appear more official. And overall, a shared calendar can be especially helpful if you share it with coworkers or family members who can provide support.

Enter “busy” entries in your calendar for the following:

6. Purposefully overestimate.

When estimating the duration of a task or project, add a little buffer time. It’s a simple way to prevent going over hours.

For instance, let’s say that at 3 p.m., you dive into your final priority of the day. You believed that it would take under two hours, meaning you can leave by 5 p.m. Unfortunately, it’s closer to 3 hours, meaning you’re working overtime. If you had overestimated the length of this task, you could have either started it earlier in the day or waited until tomorrow.

7. Ask for help.

“Stop trying to do everything yourself. It’s impossible, advises Choncé Maddox in another Calendar article. “This is why at most jobs, there are teams.” Be realistic with your supervisor about your capacity and ask your team for support.

“If you’re self-employed, consider hiring a virtual assistant or someone who can take a time-consuming task off your plate,” Choncé Maddox adds. “I know this will require some money, but it’s worth it if it allows you to be more productive and build your business.” If you want your business to grow, don’t hesitate to invest in it. In addition, you’ll avoid some of the health effects caused by overworking.

8. Share your needs.

Chris Edmonds, founder, and CEO of The Purposeful Culture Group, recommends speaking with your manager after figuring out what you need for your position and life to be successful and fulfilling. After all, there is no substitute for communication.

“You may have one idea of what your job responsibilities are, and your boss may have another,” Kathy Caprino, author of The Most Powerful You: 7 Bravery-Boosting Paths to Career Bliss, said. “If you stop doing some tasks because you feel they’re outside your scope, it could look like you’re slacking if your manager thinks those are part of your job,” Caprino added.

“Even running my own team, if I suddenly stopped doing work that everyone assumes I’d be doing, there would be trouble, and things would fall through the cracks. In order to get fairly compensated, tell your manager about your job performance and what you’ve accomplished,” she advised.

9. When you leave work, leave work.

“I’ll admit that I’m just as guilty as anyone else when it comes to answering work emails at all hours of the day,” says bestselling author James Clear. “That said, on the evenings when I’ve ignored my inbox, I’ve noticed something: nothing changes.”

“When the work day starts, I still have things to do and people to respond to,” he explains. “The additional time the night before doesn’t make the next day any easier.”

“Give your email a rest for a night or two and see if work is any different the next day, “Clear advises. “Your time outside of the office should be spent on you and the people you care about, not in your inbox.”

10. Let go of the guilt.

Do you clock out while everyone else is still at the office or online? You shouldn’t feel bad, says Psychologist Adam Borland, PsyD.

“There tends to be feelings of guilt,” he says. “Remember in order to be the best wife or husband, parent or child, sister or brother, you need to take care of yourself.”

“In our society, it’s almost like a badge of honor to say, ‘I worked this much on this little amount of sleep,’” says Dr. Borland. “We need to adjust that type of mindset.”

The Role of Leaders

Business leaders and owners can also take practical measures to help their employees make healthier schedules — even though understaffing and client pressure won’t go away. When you do, your team won’t just be more productive, you’ll increase your chances of retaining them.

Make sure breaks are assigned.

It is possible for employers to designate lunch breaks for their employees and use employee monitoring software to make sure they are taken.

Executives can also use these tools to identify team members who should be encouraged to take time off by tracking how much each member is working.

Don’t burden your team with unplanned work.

“Unplanned work is similar to packing your travel suitcase without conscience,” states John Hall in a previous Calendar article. “You’ll never be able to fit your items properly if you randomly throw in stuff.” If you want everything to fit properly, arrange it carefully so that every corner is utilized.

Employees should not be stressed by unplanned work, especially by managers. Employees can be overwhelmed by last-minute tasks and shifting priorities.

Reduce meetings.

It may be a good idea for managers to limit the number of meetings they schedule for their employees. Employees can be less distracted if only necessary meetings are held, or if certain meetings are combined.

As a result, they can spend more time crossing off items from their to-do lists during their working hours. And, more importantly, at the end of their shift, they can feel confident that they have completed their work for the day.

Procedures and expectations should be reevaluated.

Due to the expectations placed on them and the procedures they must follow, employees may work longer hours. When companies evaluate duties and processes, they may discover inefficiencies. And, if corrected, would reduce workloads and improve performance.

The workplace can be reorganized, roles redefined, and protocols implemented to ensure employees don’t work more than 40 hours a week in a healthy environment. People’s work hours need not reflect their accomplishments; some staffers are capable of completing a robust workload in less time simply because they are more efficient.

Offer flexible working arrangements.

“People don’t want a full, nine-to-five day of meetings,” Brian Elliott, executive leader of the Future Forum, tells Fortune. “They want the flexibility to turn off notifications when it’s right for them. Maybe for caregivers, it’s the flexibility to log off from 3 p.m. to 8 p.m., and then come back and do some heads-down work after the kids are in bed.”

In fact, knowledge workers prefer flexible hours to hybrid work by an overwhelming 95%. ‌

There are several types of flexible work arrangements, including:

  • Remote work. ‌During the COVID-19 pandemic, working from home has become a necessity for most office workers rather than an optional perk.
  • Flextime. Flexibility in work arrangements allows employees to organize their days or weeks as they see fit. ‌Rarely does it happen, however. ‌Most flexible work arrangements require employees to work a certain number of hours each day. ‌In spite of this, they have the option of choosing their own start and stop times — within certain limits.
  • Compressed workweek. This arrangement requires employees to work fewer than five days a week on average. ‌In compressed workweeks, employees work four 10-hour days rather than‌ ‌five‌ ‌eight-hour‌ ‌days.
  • Job-sharing. ‌Shared jobs are held by two permanent employees. ‌A worker’s salary and benefits may be prorated according to how much of the job he or she shares. An effective job-sharing arrangement requires both employees to be qualified for the job and able to function well together.
  • Less than 40 hours. ‌A limited work schedule is suitable for employees who wish to limit their working hours. The average workweek lasts between 20 and 29 hours. There are times, however, when employees can choose which days to work and how long to work.

Don’t skimp on healthcare.

Wellness should be a priority for both in-person and remote employees. Employee assistance programs can provide workers with services that will improve their personal and professional lives by providing them with benefits that boost their physical and mental health. As a bonus, these perks can increase employee retention.

Enforce “off” hours.

In order to allow workers to disconnect, employers must let them know it’s okay. It is even possible for businesses to disable email access during nighttime hours and on approved holidays. In order to achieve a healthier work-life balance, workers should be encouraged to take a break after their shift is completed.

Let’s Talk About Quiet Quitting was originally published on Calendar.com on Sept. 21, 2022, by Deanna Ritchie. Featured Image: Sound On; Pexels.com. Thank you!

How Not to Dread Returning to Work After Time Off

By | Business Tips | No Comments
Office Worker Slumped Over Desk

How did you spend your recent vacation? Did you soak up the sun at the beach or go hiking in the mountains? Maybe you backpacked through Europe, took a family road trip, or simply had a relaxing staycation. Everything seems to be going well until you realize that returning to work awaits you on the last day of vacation. And, it starts with a capital W.

No. Your mind isn’t playing tricks on you. We all hate going back to work after vacation. In fact, it’s a phenomenon that’s been studied numerous times. As an example, a Zapier / Harris Poll found that 87% of knowledge workers dread returning to work after taking a vacation.

But, why? The following tasks are among the most dreaded.

  • Reestablishing a routine – 37 percent.
  • Getting caught up with administrative tasks – 31 percent.
  • Feeling overwhelmed by busy work – 27 percent.
  • Post-vacation blues – 27 percent.
  • Dealing with piles of unread emails/messages – 26 percent.
  • Being overwhelmed by a busy schedule – 25 percent.
  • Not being in the loop about tasks – 23 percent.
  • Catching up on missed work while feeling unproductive – 20 percent.
  • Missing an important decision made while they were away – 18 percent.
  • A delay in a project caused by their absence – 18 percent.
  • Having trouble managing their projects – 17 percent.

Hanging On to Vacation Benefits Upon Return

Psychologist Jeroen Nawijn, who has studied how vacations affect the quality of life, tells Popular Science that people generally feel rejuvenated after a vacation. However, these benefits tend to disappear after they return home. “They most likely feel best during vacation because they have more freedom to do what they want,” he explains.

Suzanne Degges-White, a therapist at Northern Illinois University and chair of the department of counseling and higher education, agrees. “Once we get back into the work world, the majority of us have to answer to someone about what we’re doing, how we’re doing it, and when we’ll be done,” she says.

In addition, she says that going on vacation doesn’t alleviate all of our responsibilities and quandaries. “Many people dread the return as they know that problems may have stacked up in their absence. There may be a pile of new requests of their time on top of the unfinished tasks they left behind,” Degges-White explains.

Additionally, she points out the impact of switching from a more flexible sleep schedule on vacation to a more rigid and regimented bedtime schedule during the week. Moreover, overeating (and drinking, if that is your thing) can lead to sluggishness. And, it can also negatively impact wellbeing.

At the same time, you don’t have to let the good times go after the vacation has ended.

1. Plan before you go.

Before leaving for vacation, prepare for returning to work.

As soon as you begin planning your vacation, you should consider what potential problems or events could distract you. Also, don’t wait until the last minute to start any big projects. Be sure to complete any urgent tasks before you depart if there are any deadlines during your absence.

If you’re going away, plan ahead and get your team to assist you while you’re away. I’d also suggest that you reciprocate while they are away.

Some other tips include:

  • Tackle your priorities ASAP.
  • Don’t burn yourself out before your vacation.
    • There’s nothing like front-loading what you can. “But, you still need to take breaks to rest and recharge,” he advises. “If I know, I have an upcoming vacation, I might put in a couple more hours of work each day.”
  • Clean your plate, don’t add more.
    • In Max’s case, this means not taking on any new assignments until he gets back home. “I also cut back on the number of meetings I accept so that I can focus mainly on my work.”

One final suggestion. Don’t forget to schedule your vacation days.

Let clients and coworkers know you’ll be away. If you’re on vacation, they should be respectful of your absence. It is unlikely that you will be bothered by people if they know you are on vacation — especially if you have given them several weeks’ notice.

2. Don’t disappear completely.

It may make more sense to be “largely” disconnected — even if the original idea is to completely disconnect.

That doesn’t mean you should scrap out-of-office messages altogether. Still, you might want to check your email periodically. In this way, you can stay up to date on what’s happening in the office. And, this also prevents your inbox from getting too cluttered.

Additionally, some messages may require your response. For example, as a freelancer, you may want to reply to potential clients about how long you are away. If you are available, let them know. Or, perhaps you can refer them to someone who can help.

3. Schedule a buffer day.

Whenever you are considering how many leave days to take off, consider a buffer day or two as well. It’s these days that give you a chance to reorient yourself at home after your vacation. For example, when you get home, you can unpack, do laundry, bond with your pets, and go shopping for essentials.

In short, having a buffer day gives you time to unpack your bags, do your laundry, go grocery shopping, and prep your meals for the week instead of doing so after work.

4. Check your calendar.

Make sure you check your calendar the day before you return to work so you are not surprised by unforeseen meetings or tasks. If you do encounter unexpected surprises, consider whether you can handle them without too much preparation.

And, if possible, postpone them until you can contribute meaningfully.

5. Stay in stealth mode.

Your boss, colleagues, clients, and immediate reports may be aware that you’ve returned. In any case, there is no harm in waiting a couple of days before broadcasting your return to the real world.

Why? With selective stealth, you can catch up and return to normal life without being rushed or distracted.

6. Divide your first day back into time blocks.

Break up your first day back at work after vacation into blocks of time. And, don’t forget to take regular breaks. One rule of thumb is the 52/17 Rule. Here you would work for 52-minutes and then take 17-minutes.

On your first day back at work, do not feel pressured to work hard. Once you’ve returned from vacation, it’s important to give your body and mind some time to adjust. And, time blocks can do just that while also helping you focus on your priorities.

7. Get organized.

Getting organized is the first thing you should do when you return to work. For some, this might mean putting yourself in a good physical or mental state. As such, you might want to engage in some physical activity to release endorphins.

Keeping your office or workspace tidy is another suggestion. This should also be done before you leave for vacation, so you’ll be able to return to a clean work environment. If not, use your post-vacation to clean and organize this area. Or, use this as an excuse to finally spruce up your workspace.

8. Make work fun.

Use your first week back to accomplish things you actually enjoy. Maybe this could be scheduling lunch with a coworker where you exchange vacation stories. Or, you could embrace gamification in the workplace.

You can also make work fun with these practices.

  • Start the day with a playlist that gets you pumped and motivated.
  • Review your past accomplishments and track the progress of your goals.
  • Decorate your workspace.
  • Put on clothes that will make you happier and more confident at work.
  • Bring your dog to work — or let them stay with you in your home office.
  • Whenever you complete a task on your to-do list, reward yourself with a healthy snack or victory lap outside.
  • Plan an out-of-work activity with coworkers.

9. Don’t go full throttle.

You shouldn’t be too rigid about what you expect for your return to work — whether you plan to take it easy or jump right into the fire. After all, there’s a possibility that your plan for a slow and easy return may turn out to be a lot faster than you expect.

Make time for self-care, pace yourself, and ask for extensions when necessary. You will be less stressed and less overwhelmed if you are kind to yourself during this transition.

10. Take a piece of your vacation with you to work.

When you return to work after vacation, bring a souvenir that is appropriate for the office, such as a coffee mug, mouse pad, pen, desk ornament, or framed picture of your trip. It has been found that recalling vacations and other adventures can provide great pleasure, according to UC Riverside psychology professor Sonja Lyubomirsky’s book, Myths of Happiness.

A souvenir can bring back happy memories that can motivate you through the daily monotony of your work.

How Not to Dread Returning to Work After Time Off was originally published on Calendar.com by Albert Costill. Featured Image Credit: Karolina Grabowska; Pexels.com. Thank you!

How to Use Your Online Calendar to Promote Mental Health

By | Appointment | No Comments
mental health

Your most important asset isn’t your car, your house, or even your professional expertise; it’s your mental health.

The rest of your life relies on your mental wellbeing. Especially while the world is facing COVID-19, you have to protect it with every tool available to you — including your online calendar.

What Your Calendar Can Do for You

Your online calendar can’t change your mental state by itself, but it can help you implement and maintain healthier habits. You might be surprised at just how much your mental health improves when you:

1. Schedule Breaks

Going full-throttle all day, every day, is exhausting. If you don’t permit yourself to take a step back, you may begin to burn out. Scheduling short breaks throughout your day can help you stay productive without getting overwhelmed.

It can be tough to take breaks when things are hectic. That’s where your online calendar comes in: If it never seems like a good time to take a break, schedule one every few hours. Your calendar can be set to remind you 10 minutes before it’s time, letting you wrap up what you’re working on.

2. Take a Mental Health Day

Frequent breaks throughout the day are helpful, but sometimes you need a full day to yourself. Although it’s best to schedule mental health days for weekends, don’t be afraid to talk with your employer if you need one stat.

Once you’ve decided on the right day, add it to your calendar. Either put together an itinerary for yourself — replete with food and fun activities — or give yourself an unstructured day. There’s no wrong way to do it!

3. Remind You to Move

Regular exercise is tightly correlated with better mental health. Physical activity feels good, takes your mind off your stressors, and gives you something to do with friends.

Why not use your online calendar to put together a workout schedule? That way, you don’t have to decide at the moment whether or not you want to work out — and if so, what exercises you’ll do. After a few days, physical activity will be just another part of your daily routine.

If you’d rather attend fitness classes or play a team sport, your online calendar is also a great place to record those sessions. Add other attendees to the event to create some positive social pressure.

4. Set and Achieve Goals

Setting goals gives us something to work toward, and achieving them provides a sense of fulfillment. That’s why many experts recommend goal-setting for both mental wellbeing and productivity.

Goals should be:

  • Specific: What, exactly, do you want to achieve? Instead of becoming happier, maybe you want to have five low-stress days each week.
  • Measurable: If your goals aren’t measurable, you’ll never know whether or not you’ve met them.
  • Achievable: There’s no sense in setting a goal you have no hope of achieving. Shoot too high, and you’ll only discourage yourself.
  • Relevant: If your priority is your mental health, your goal shouldn’t be to get a promotion. Do you really need more responsibilities at work right now?
  • Time-bounded: A goal without a time horizon attached is just a hope. When is a challenging but realistic amount of time for achieving your goal?5. Schedule Affirmations

Self-affirmations are mantras designed to encourage during moments of hardship. They take little time to say but can deliver big mental health benefits.

Even something short, such as “I won’t give up,” can do wonders when you’re feeling down. Repeat them as often as needed. If you worry about others judging you for talking to yourself, step into a private space.

5. Start a Journal

Sometimes, a little self-reflection is all it takes to get yourself to a better mental state. Remind yourself that if you’re looking for reasons to be sad, you’ll find them. Looking for the good instead can help you see things from a more positive perspective.

Journaling doesn’t take hours to work its magic. Start with a five-minute session: Add a reminder to your calendar to reflect on something that makes you happy. Soon, you’ll be reminding yourself to save your gratitude journaling for the time slot you selected.

6. Eat Well

The food we eat directly affects our emotional state. Eating a healthy, balanced diet ensures our brain has the nutrition it needs to be at its best.

Online calendars are ideal tools for meal planning. Mapping out what you’re going to eat makes it easier to stick to a diet or, perhaps, more importantly, limit the unhealthy foods you spoil yourself with.

7. Get Into a Groove

Adding structure to your life helps you feel in control. While scheduling every minute of your day isn’t always necessary, using your calendar to establish a healthy routine is critical. Moving forward with your routine can give you a sense of optimism even when the odds are stacked against you.

A good place to start is a morning routine: What do you need to be your happiest, most productive self at work? Routines are also important for other times of day, such as bedtime: How do you prefer to wind down, especially when you have a lot on your mind?

You have to make your mental health a priority because no one else will. Think through what you need to take care of yourself, and use your online calendar to make it happen. Remind yourself — as often and in as many ways as you can — that you deserve to be happy.

Image Credit: Riccardo; Pexels; Thanks!

How to Use Your Online Calendar to Promote Mental Health was originally published on Calendar by Abby Miller.

COVID Personal Wellness Program

By | Appointment | No Comments
Personal Wellness

Personal wellness isn’t something we usually prioritize, but would certainly benefit from. The world seems like a completely different place than it was a mere couple of years ago. For many, it’s almost unrecognizable. To make matters worse, there is so much uncertainty on when things will go back to being “normal.” COVID-19 and now the riots — suffice it to say — this whole thing is really doing a number and all of us emotionally, mentally, and physically.

There is, thankfully, a silver lining. You can create a COVID personal wellness program that can help you cope with everything that’s going on while building up your resilience.

Attend to your physical health and safety.

The first place to start when it comes to developing a COVID personal wellness program is obviously your physical health and safety. I’m sure you’ve come across this information countless times in the past. But, it certainly bears repeating.

Health and safety.

For starters, wash your hands! You may be tired of hearing this. But, that’s a simple reason why. Soap annihilates the virus. Well, as Pall Thordarson, a Professor in Chemistry at the University of New South Wales in Sydney, in The Guardian that this is “because the virus is a self-assembled nanoparticle in which the weakest link is the lipid (fatty) bilayer. Soap dissolves the fat membrane, and the virus falls apart like a house of cards and dies – or rather, we should say it becomes inactive as viruses aren’t really alive.”

Another way to keep yourself protected? Limit your time around others. I know. Staying at home can be tiring. But, social distancing is imperative right now. So, postpone non-essential appointments and try to stock up on groceries two weeks at a time. If possible, have them delivered to you or chose curbside to go.

Nutrition.

Speaking of food, fuel your body mindfully right now. That means eating foods that reduce anxiety and strengthen your immune system. That means limiting meals and snacks that contain high amounts of sugar and fructose corn syrup, as well as vegetable oil and refined carbohydrates. Instead, consume items that contain mainly Vitamin C, Vitamin D, and zinc, such as fruits and veggies, nuts, fatty fish, and yogurt. And don’t forget to drink plenty of water.

Physical activity.

Besides a healthy diet, make sure that you get enough physical activity. Even though your gym might be closed, there are more than enough exercises that you can do from home. You may also want to upgrade your home office by investing in a standing desk that you aren’t living a sedentary lifestyle.

Even better, though, get outside and go for a walk or bike ride. It’s actually been found that spending 120 minutes outside per week is associated with good personal health and wellness. And, as noted in TIme, even light activities like walking and housework can be just as effective.

Staying physically active doesn’t just your body in top-tip shape. It also bolsters your immune system and combats stress and anxiety. It also gives you an energy boost so that you’ll remain productive.

Sleep.

Finally, make sure that you’re getting enough sleep. I think this is often overlooked. However, getting a good’s night rest is vital to your health and safety. That’s probably easier said than done though with so much going on right now. But, you can try the following techniques to help you fall asleep:

  • Shut off screens at least 30 minutes before bed.
  • Eat a snack like a slice of cheese or apple slices.
  • Write out a to-do-list for tomorrow.
  • Don’t overdo it with the afternoon naps.
  • Set a bedtime time and stick with it.
  • Exercise, preferably in the morning.
  • Meditate.

Make your mental health and well-being a priority.

Let’s not sugarcoat this. COVID-19 is taking a serious toll on our mental health. As such, you need to make this a priority.

Physical activity, eating healthy, and sleep will help with personal wellness. But, for many of us, these typical ways to cope with stress and anxiety aren’t cutting it. After all, we’re in a completely different world than a couple of months ago.

How can you take care of your mental health and well-being during these uncertain times? Well, here are some suggestions:

  • Stick to your routine since it provides structure and sense of normalcy. If your previous routine has changed, start a new one.
  • Keep contributing. If you’re fortunate enough to work from home, then keep on trucking. Just remember to set boundaries and not work around the clock. If you aren’t working as much, then look for ways to share your unique talents with friends, family, or nonprofits. My sister, as an example, is crafty. So, she’s been making masks and selling them online with a portion of the proceeds going to charity.
  • Reach out to others. Technology has made it incredibly easy to interact with others remotely. Check-in with friends, family, and co-workers so that you can fight back again the risks of isolation. If no one else is around, then hang out with your pet.
  • Do meaningful things, such as learning, getting around to a project you’ve been putting off, or volunteering virtually.
  • Keep doing the things that you love like a hobby or indulging in a little self-care.
  • Use this time as an opportunity to start a new and healthy habit.
  • Focus on the positive by writing in a gratitude journal or reading uplifting and inspiring news stories.
  • Keep your sense of humor. Yes, this is a serious time. But, Gallow’s humor has long been a way for people to cope with a crisis. Some would even say it can be cathartic.
  • Download an app like Calm or Headspace to help you meditate.
  • Make use of teletherapy or emergency hotlines if you’re feeling overwhelmed or like you’re going to harm yourself.

Keep your environment clean and organized.

Things are already tense enough, so why add any additional stress and anxiety to your life right now?

But, that’s precisely what clutter can do. As Deanna Ritchie wrote in a previous Calendar article, one “study shows a link between clutter and procrastination.” Several others “have also found that clutter increases stress, decreases productivity, and makes it difficult to unwind.” As if that weren’t enough, “clutter can encourage bad habits, such as unhealthy eating and sleep problems.”

“And, most worrying to me is that clutter can clog neural networks,” adds Deanna. “As a result, you’ll be slower and less efficient in processing information.” Moreover, decluttering can provide you with a sense of control — which is certainly in short supply these days.

Oh yeah, Keeping a clean environment, like wiping down high-touch objects, such as doorknobs and faucets, is another way to protect you against the virus.

Make decluttering and cleaning a part of your routine. For instance, tidy up your workspace. During your downtime, clean an area of your home (and your vehicle) and either trash, recycle or donate the items you longer need.

But, clutter isn’t just restricted to physical items. You could also clean out your inbox, unsubscribe from newsletters you no longer need, and remove unnecessary files from your computer.

The same is also true of toxic people. Instead of spending your valuable time with those who drain you emotionally, surround yourself with people who are positive and supportive.

Address your financial and insurance concerns.

Before COVID, Americans were most stressed about money. Considering how this pandemic is negatively affecting people’s work and finances, these concerns will only get worse. However, there are ways that you can manage financial stress during COVID-19.

  • Create a budget and stick with it.
  • Avoid adding additional debt.
  • See if any government programs can help.
  • If applicable, find ways to add revenue streams. Maybe you could make masks online and sell them like my sister or deliver takeout orders during the weekend.

For more information, turn to trusted sources like the Consumer Financial Protection Bureau. You should also speak with your accountant or financial advisor to develop a plan.

On top of getting your finances in order, know what your health benefits are during this crisis.

Stay informed, but also make time to unplug.

There is a lot of misinformation being spread around regarding COVID-19. And, that could be potentially dangerous — for some even life-threatening. What’s more, as more research is being conducted about the virus, we’re finding out new information almost daily. Besides, you also want to stay informed on how the pandemic is impacting both your work life and personal wellness.

At the same time, we all deserve a break from all things COVID. I mean, between the news, talking to others remotely, and writing articles like this, I feel like I’ve been wearing down. There’s just no reprieve. And, it’s been really taking a toll on my well-being.

Fortunately, I have found easy ways to give myself a break. For example, I take my dog for a walk every afternoon after lunch — sans phone, smartwatch, or any other piece of tech. I’m usually not that productive at that time anyway. So, I use this time to get the blood flowing, enjoy the outdoors, and clear my head.

You can also try establishing tech-zones in your homes, such as the dining room and bedroom. I’m also a fan of blocking apps at certain times or just turning off my phone completely when I’m working or enjoying a downtime activity like reading. But, if that makes you uncomfortable, then set time limits for news and social media consumption.

Here’s something else that’s helped me out a lot. Talk about something else other then COVID-19! Let’s say the next time your talking to a friend on the phone, ask them if there are any new podcasts or documentaries they can recommend. Talk about a new hobby you started.

If you need help with personal wellness, seek it out immediately. Heck, make plans about getting together once you physically can.

If you’re at home with family or roommates, go around and ask if they learned anything new today. What are they grateful for? And what are their plans for tomorrow?

Image Credit: Pixabay; Pexels; Thanks!

COVID Personal Wellness Program was originally published on Calendar by .

12 Happiness Hacks to Add to Your Calendar

By | Knowledge Base | No Comments
12 Happiness Hacks Add Calendar

What is happiness? Is it a feeling? Or, is it a state of being?

The exact definition of happiness has been debated and evolved throughout history. But, regardless of what it is, there’s no denying that happiness plays a pivotal role in our daily lives.

For starters, happiness is important to our physical health. Why? Because it reduces stress, strengthens the immune system, and is linked to better heart health. Additionally, happiness improves relationships and sparks creativity. And, at work, happiness increases productivity.

In short, happiness can change your life for the better. But, how can you raise your happiness levels on a consistent basis? Well, here are 12 happiness hacks that you can practice daily after being placed in your calendar.

1. Start your morning on your own terms.

Michelle Was traveled to all 50 states in 2019 to understand how Americans achieve inner happiness whatever their circumstances. The American Happiness documentary chronicled her journey and learnings while interviewing more than 500 self-described happy people.

She discovered that the happiest people start their days on their own terms.

“Starting your morning on a positive note is one of the most impactful things you can do to develop day-to-day happiness,” she wrote for Fast Company. “This doesn’t require hours of your time, but it has the power to transform your day.”

“Instead of immediately rushing into the day or grabbing your phone to scroll through social media, take a minute to yourself without any distractions to set intentions for the hours ahead,” she adds. “What do you want to achieve, how do you want to achieve it, and with what attitude?”

Choose your reactions to situations deliberately rather than constantly being reactive. By doing this exercise, you become more present and intentional with your actions, Wax explains.

2. Reflect on the good and bad.

“Acknowledging the complexity of life may be an especially fruitful path to psychological well-being,” states psychologist Jonathan Adler of the Franklin W. Olin College of Engineering. In other words, a range of positive and negative emotions can contribute to happiness, he believes.

Adler and his colleague Hal Hershfield examined this experience of mixed emotions and how it relates to positive psychological wellbeing. The participants filled out questionnaires before each of the 12 weekly therapy sessions that they went through. They found that feeling dejected and cheerful at the same time preceded improved mental health.

As an example, someone could say, “I feel sad because of the recent losses in my life, yet I am also happy and encouraged to be working through them for a positive outcome.” Adler explained, “Taking the good and the bad together may detoxify the bad experiences, allowing you to make meaning out of them in a way that supports psychological well-being.”

In a follow-up study, Hershfield examined the link between mixed emotions and health. During a 10-year study, he and his team discovered that accepting mixed emotions (like “taking the good with the bad”) is directly linked to good physical health.

What does this all mean? Well, don’t ignore your negative feelings. Block out time to acknowledge and embrace them, like writing in a journal in the morning or evening. When you do, you’ll be able to find ways to overcome whatever obstacles you must overcome.

3. Tackle your hardest task first.

As the founder of Inner Mammal Institute and author of “Habits of a Happy Brain,” Loretta Graziano Breuning asserts that humans can rewire their brains.

How? By recognizing that we possess certain “happy chemicals” inherited from earlier species, and using that knowledge to develop habits that activate them, explains Catherine Pearson for the Huffington Post.

Dopamine is one of these chemicals which Breuning describes as “a sense of accomplishment.” To stimulate it, you should tackle your most difficult task first thing in the morning.

An example would be returning an email you’ve been putting off or completing a task with a deadline. To make sure that tackle these items before anything, add them to your calendar. And, ideally, you should block out times for these when you’re most alert and energetic. For most of us, that would be in the morning.

4. Be a social butterfly.

Harvard professor Daniel Gilbert, the author of the widely read humorous book “Stumbling on Happiness,” says;

We are happy when we have family, we are happy when we have friends and almost all the other things we think make us happy are actually just ways of getting more family and friends.

Among these happiness hacks, this is probably the simplest. Additionally, it’s the one that arguably gives the most. After all, who else could make you as happy as your family or friends?

With that in mind, you can use your calendar to stay close to your nearest and dearest. For instance, you could schedule get-togethers, set reminders for check-ins, or establish traditions. And, you could also make sure to block off your calendar when you have quality time scheduled, like when eating dinner with your family.

5. Move 11-minutes per day.

Put aside the excuse that you do not have time for exercise. An 11-minute bout of moderate exercise can boost your lifespan, according to a recent study. Furthermore, physical activity is proven to boost your mood and increase your energy levels.

Exercise can be as simple as taking a walk or using the treadmill. Yoga, dance, or a combination of squats, push-ups, and running in place would also be great options as well.

So, even if you have a packed schedule, you should be able to squeeze in a little bit of physical activity. Personally, I always go for a walk after lunch. Besides burning off some calories, it clears my mind. and recharges me for the rest of the day.

6. Spend more time outdoors.

As Shawn Achor, who has lectured at Harvard University and Wharton School of Business, says in his book, “The Happiness Advantage.” spending 20 minutes outside in nice weather can improve your mood. It can also broaden thinking and help improve working memory.

Multiple studies have confirmed this claim from Achor. Cornell University researchers found that spending at least 10 minutes a day in natural spaces, such as parks or walking trails, improved students’ mood, focus, and physiological markers such as blood pressure and heart rate. The authors of this study believe that “nature therapy” could help patients who are anxious, stressed, or depressed.

7. Take microbreaks.

It’s been found that watching funny videos online during a quick break during work has high emotional payoffs and makes people feel more energetic, happy, and less stressed, says Allison Mango.

In addition to improving your mental health, this is also extremely easy to do if you are in a bad mood. And, you’ll also boost your metabolism while you’re at it.

8. Focus on your favorite song.

Researchers have found that happy music can improve your mood and increase your awareness when you practice mindfulness meditation.

“Listen to one of your favorite songs over and over again, focusing on a different layer each time, such as the solo, harmonies, guitar, bass, and so on,” said Dr. Chandan Khandai, an assistant professor of psychiatry at the University of Texas Southwestern Medical Center. “Not only will your favorite song bring a lot of joy, it will also cultivate mindfulness as you listen to a particular part and filter out the others.”

9. No matter how stressful it is, learn something new.

Can learning a new skill be stressful? Absolutely. But, in the long run, this can increase your happiness. In fact, you will be happier every hour, every day, and over the long haul.

The Journal of Happiness Studies published a study in 2009 detailing the benefits of this investment in time and effort. According to the study, participants who engaged in activities that enhanced their competency met their autonomy need or helped them cultivate relationships with others reported less happiness at the moment. However, they eventually experienced increased happiness each hour and every day.

The key? Choosing the right new skill to master. Or, one that pushes you outside of your comfort zone. Happiness is increased most when you learn a skill you choose rather than one you believe you should or are required to learn.

10. Limit your screen time.

12 hours and 9 minutes.

That’s how much time Americans spent with media in 2019. Per day. It was forecasted that this amount would increase by another four minutes even before COVID-19.

Is this a problem? Yep.

You can feel anxious or depressed when you spend too much time on your phone. This can also disrupt your sleep. It can also negatively impact your performance at work.

But, research has found that cutting back on screen time results in;

  • 75% of people believe that they get more done and are more productive.
  • 57% stated that they’re motivated to do their best.
  • 51% feel more confident.
  • 49% reported that they’re happier.
  • 44% claim that they deliver higher quality work.

Nevertheless, distancing yourself from your phone and computer is not easy. Listed below are a couple of easy ways to start;

  • Organize your tasks in batches. Stay connected and avoid FOMO by blocking out a time in the morning, afternoon, or early evening for email and social media. During the times when you are not doing this, turn off your notifications or set up apps to block them.
  • Establish tech-free zones. Your bedroom, bathroom, and eating areas should be free from electronics.
  • Find ways to distract yourself. Take a walk, clean your house, or read when you’re bored.
  • Delate social media apps. Social media can be harmful and addictive. Logging in on your PC/laptop and batching these tasks can be useful for branding or networking.
  • Meet in person or pick up the phone. When feasible, arrange more in-person meetings or catch-ups. Or, make a phone call instead of using chat or email threads if necessary.
  • Leave your phone behind. When you go for a walk or grocery shopping, don’t take your phone with you. Don’t worry. The world will keep spinning if you disconnect for a couple of minutes.

11. Help others.

Buying things for ourselves boosts happiness less than spending money on other people. This is what’s known as “prosocial spending.”

In 2012, Harvard researchers gave away money to study participants. In one-half of the cases, they were asked to spend the money on themselves, and in the other half, on others.

Here are the results;

“Participants assigned to recall a purchase made for someone else reported feeling significantly happier immediately after this recollection; most importantly, the happier participants felt, the more likely they were to choose to spend a windfall on someone else in the near future. Thus, by providing initial evidence for a positive feedback loop between prosocial spending and well-being, these data offer one potential path to sustainable happiness: prosocial spending increases happiness which in turn encourages prosocial spending.”

Giving to others does not always mean spending money. You can also donate your time through volunteering or mentoring others. There is a study out of Zurich, Switzerland which supports the idea that volunteering can lead to greater life satisfaction.

How much time should you dedicate to helping others? Well, according to Adam Grant’s book “Give and Take: A Revolutionary Approach to Success,” 100 hours per year — or 2 hours per week.

12. Be flexible.

Todd Kashdan, a professor of psychology at George Mason University and an expert on wellbeing, says;

“Human beings have the potential to tolerate better and effectively use emotions, thoughts, and behavior to extract the best possible outcomes in varying situations. This wide range of dynamic abilities forms the essence of health.”

After all, a healthy person is someone who can manage themselves in the uncertain, unpredictable world around them, where novelty and change are the norm rather than the exception.”

Believe it or not, your calendar can assist with this. How? By leaving free blocks of time in your schedule. This way you can shuffle your day around in case you have to address an emergency or overcome procrastination.

12 Happiness Hacks to Add to Your Calendar was originally published on Calendar by Deanna Ritchie.

Image Credit: Andrea Piacquadio; Pexels; Thank you!

Just Start — Reducing Anxiety

By | Knowledge Base | No Comments
Just Start — Reducing Anxiety

Did you know that anxiety disorders are the most common mental illness in the U.S.? In fact, anxiety affects 40 million adults in the United States each year, aged 18 and older. Or, to put it another way, 18.1% of the population each year. And, the COVID-19 pandemic has only further impacted our mental health.

There is some good news, however. And, that’s that anxiety disorders are highly treatable. For some, there may even be strategies that you can use right now that will offer immediate relief. But, for others, you may have to speak to a mental health professional.

In either case, if you want to reduce anxiety, then your first step is just to start. As tennis legend Arthur Ashe once said, “Start where you are. Use what you have. Do what you can.”

Anxiety; Know your enemy.

Before getting too far ahead of ourselves, let’s quickly run down what anxiety is and why it shouldn’t be ignored.

I don’t like to even talk about mental health — and many people feel the same. My feelings are not because I don’t get anxious — but rather the fact that talking about it makes me feel worse. And — why do we have to use the word “mental?” Seriously, these things are as much physical as anything.

“Anxiety is our body’s normal reaction to stress,” explains the staff at McLean Hospital. “When we’re presented with potential danger, our bodies respond to that stress.”

A similar emotional response is fear. When our body responds to an actual or perceived threat, the result is anxiety. And, this is caused by anticipating what will happen in the future.

Examples include waiting to hear back from your doctor, preparing for a job interview, or speaking in front of a crowd. It’s completely normal to feel anxious. However, this can become a problem when anxiety is more than a temporary fear or worry.

“A person who has an anxiety disorder may always be anxious or may easily become anxious about many things,” explains McLean. “Temporary fear or worry is normal, but if the feelings associated with anxiety disorders linger, they can continue to get worse over time.”

Research has found that anxiety disorders can be caused by genetic and environmental factors. For example, being exposed to stressful events as a child. When left untreated, this can lead to a wide range of symptoms, including;

  • Bipolar disorder
  • Restlessness
  • Accelerated heart rate
  • Irritability
  • Headaches
  • Sweating
  • Irritable bowel syndrome
  • Feeling easily fatigued
  • Sleep disturbances
  • Difficulty contracting
  • Substance abuse

Overall, anxiety can have a negative impact on all areas of your life. As such, it should be addressed ASAP. And, you can use the following eleven techniques to get started.

1. Stay in your time zone.

Anxiety is a future-oriented emotion. To combat the worry of what might happen, “reel yourself back to the present,” says Tamar Chansky, Ph.D., a psychologist and author of Freeing Yourself from Anxiety. Ask yourself the following questions;

  • What’s happening right now?
  • Am I safe?
  • Is there something I need to do right now?

What helps me the most is asking, “What are you saying to yourself.” When I first learned about this technique, I had to tune into my inner voice. When I tuned in — I found I was feeling “imposter syndrome” and saying terrible things to myself. The inner convo was something like this: “You’re a piece of shit and don’t forget it,” and “you are nothing and never will be,” “you can’t do this job; you always let people down.”

You wouldn’t say any of those things to your worst enemy — so WHY would you say that to yourself?? Be aware of what you say to yourself.

If there is something you need to do for yourself — schedule another time to revisit your worries. Preferably, your revisiting plan and what you can do should be later in the day so those distant scenarios won’t throw you off track too much.

2. Just breathe.

Slow, deliberate belly breathing can help you calm your body almost instantly. What’s more, it’s easy to implement, free, and can be done anywhere. To get started, follow these five steps:

  • Sit in a comfortable position, close your eyes, and breathe naturally
  • Put one hand on your belly, the other on your chest. As you breathe in deeply, count to four. Count to three as you hold your breath and four as you exhale. As you inhale, move your hand inward; while exhaling, move it outward.
  • Focus only on the sensation of your breath.
  • If your mind begins to wander, refocus on your breathing.
  • Repeat as necessary.

The reason why this is so effective is that breathing exercises encourage you to focus on the present. And it has the ability to slow down your heart rate.

Think about getting better at breathing and maybe turn this into a meditation.

3. Try the 5-4-3-2-1 coping technique.

The 5-4-3-2-1 coping technique is another easy and fast way to help calm your anxiety whenever you feel overwhelmed.

It works like this:

  • Five. Name five things that you see. It can be anything from a bird outside your window to the artwork on your wall.
  • Four. Next, name four objects that you’re able to touch. Everything from a knickknack on your desk, hair, or the floor that your feet are touching is fair game.
  • Three. Pick out three things that you can hear. This could be birds chirping, a running air conditioner, or your breathing.
  • Two. Notice two things that you can smell, like the brewing coffee or your perfume or cologne.
  • One. Finally, take note of a taste, like the flavor of the gum you’re chewing.

When paired with deep, slow breathing, this technique works best.

4. Use power language.

“Mind-body research shows that the words you use can have a powerful effect on how you feel,” says Deanne Repich, Director: National Institute of Anxiety and Stress. “Most anxiety sufferers use negative words that destroy their self-esteem and promote a sense of loss of control,” aka “victim” words.

“Victim words perpetuate your anxiety and fear,” adds Repich. “They create a negative self-fulfilling prophecy that results in anxious thoughts and physical symptoms.”

How can you defeat victim words? Replace them with “power” language. These are words that promote your sense of self-worth.

As an example, converting “I can’t control my anxiety” into “I can control my anxiety, and I’m learning skills to conquer it.” Another would be rephasing “I shouldn’t be late for dinner” to “I may be late for dinner. It’s unfortunate, but it’s OK.”

“Think of your inner power like a muscle, just like any other muscle,” Repich says. “The more you use it, the more toned it becomes and the more you can accomplish.” And, with practice, you’ll be able to eliminate anxiety.

5. The throwback hack.

Georgia Foster and Virginia Alexandra, co-authors of “The 3 Minute Anxiety Fix.” suggest that you look at photos whenever you feel anxious or have anxiety. Ideally, it’s stored on your phone or the cloud so that it can be accessed whenever you need it. This is effective since it sparks a great memory.

They also say that your favorite songs and inspirational quotes can help transport you to a better place.

6. Download a relaxation app.

Mindfulness apps, such as Headspace and Calm, offer guided meditations to help release tension, focus, and sleep. Best of all? Most of these apps feature meditations that last only one to five minutes.

Believe it or not, it only takes a couple of minutes of mindfulness to reduce anxiety. I use Calm religiously because of the wide range of offerings on the app for varying moods and situations (yo! even storytime to listen to while you go to sleep).

7. File it.

Have you ever lied awake at night worrying about everything that needs to get done? If so, you can use the “File It” technique to keep track of these items while putting your mind to ease.

To perform this exercise, follow these steps:

  • Close your eyes and imagine folders on a table. But, there’s also a file cabinet on it.
  • Next, pick up each file and label it. For example, if you need to make a phone call put that in the right folder.
  • After naming the file, acknowledge the racing, why it’s important, and then file it away.
  • Repeat this process whenever a thought pops into your mind.

The idea behind this is that you’re acknowledging and naming your triggers. More importantly, you’re examining them, filing them by importance. As a result, you’re not ignoring your feelings. Instead, you’re developing a plan to deal with them at a better time.

8. Be mindful of what you’re eating and drinking.

If you consume too much caffeine, you may experience heart palpitations. Additionally, caffeine can trigger panic or anxiety attacks — especially if you suffer from an anxiety disorder. Palpitations can also be caused by hypoglycemia or low blood sugar.

Furthermore, it can also cause anxiety or panic attacks because sugar is an adrenal stimulant. For some — it’s paying attention to foods containing refined flour products and even wheat that may cause inflammation as well. And aside from caffeine and sugar, food allergies can also contribute to an overactive nervous system.

Basically, don’t worry too much about anything. My mantra — Eat right, sleep right, and exercise; and most things in your life will go much better. You’ll be better able to handle things.

9. Bring laughter into your life.

“It’s true: laughter is strong medicine. It draws people together in ways that trigger healthy physical and emotional changes in the body,” writes Lawrence Robinson, Melinda Smith, M.A., and Jeanne Segal, Ph.D. “Laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress.”

Also, there’s nothing that “works faster or more dependably to bring your mind and body back into balance than a good laugh,” they add. “Humor lightens your burdens, inspires hope, connects you to others, and keeps you grounded, focused, and alert. It also helps you release anger and forgive sooner.”

When you feel a wave of anxiety, the authors recommend that you find opportunities to laugh, such as;

  • Watching a funny movie, sitcom, or YouTube video.
  • Reading the funny pages.
  • Remembering a moment that made you laugh.
  • Spending time with people who make you smile.
  • Playing with children or a pet.
  • Engaging in fun activities like mini-golf.

10. Get your body moving.

A study from 2017 showed that 77 percent of the participants were inactive for 12 hours a day. In addition to being physically unhealthy, being sedentary most of the day can also affect your mental health. And, thanks to the pandemic, this has only gotten worse.

If you begin to feel anxious, get up and move. Preferably, you want to elevate your heart rate for five minutes through vigorous exercises. I’ve gotten out of bed and zoomed around and around the block — fast, and it kicks off the anxiety — gone. Like the restless leg thing — with an around the block two or three times — gone –. Better if you can exercise well enough during the day, but hey, “we can’t always get what we want, right?”

11. Do something.

Do something, anything. Clean or organize your workspace. Grab a glass of water. Talk a short stroll outside. Start working. Just diving in and working (even if it’s working again at night is helpful for me).

Taking any sort of action will interrupt your thought pattern. And that action will distract you from worrying. Remember, self-care is the most important thing to do for yourself. The AA and NA use another mantra I always use — “Grant me the Serenity” and the NCBI — “HALT” — don’t get too Hungry, Angry, Lonely, Tired.

Please take care of yourself and you’ll start reducing anxiety — just start!

How to Use Your Online Calendar to Promote Mental Health

By | Knowledge Base | No Comments
How to Use Your Online Calendar to Promote Mental Health

Your most important asset isn’t your car, your house, or even your professional expertise; it’s your mental health.

The rest of your life relies on your mental wellbeing. Especially while the world is facing COVID-19, you have to protect it with every tool available to you — including your online calendar.

What Your Calendar Can Do for You

Your online calendar can’t change your mental state by itself, but it can help you implement and maintain healthier habits. You might be surprised at just how much your mental health improves when you:

1. Schedule Breaks

Going full-throttle all day, every day is exhausting. If you don’t permit yourself to take a step back, you may begin to burn out. Scheduling short breaks throughout your day can help you stay productive without getting overwhelmed.

It can be tough to take breaks when things are hectic. That’s where your online calendar comes in: If it never seems like a good time to take a break, schedule one every few hours. Your calendar can be set to remind you 10 minutes before it’s time, letting you wrap up what you’re working on.

2. Take a Mental Health Day

Frequent breaks throughout the day are helpful, but sometimes you need a full day to yourself. Although it’s best to schedule mental health days for weekends, don’t be afraid to talk with your employer if you need one stat.

Once you’ve decided on the right day, add it to your calendar. Either put together an itinerary for yourself — replete with food and fun activities — or give yourself an unstructured day. There’s no wrong way to do it!

3. Remind You to Move

Regular exercise is tightly correlated with better mental health. Physical activity feels good, takes your mind off your stressors, and gives you something to do with friends.

Why not use your online calendar to put together a workout schedule? That way, you don’t have to decide at the moment whether or not you want to work out — and if so, what exercises you’ll do. After a few days, physical activity will be just another part of your daily routine.

If you’d rather attend fitness classes or play a team sport, your online calendar is also a great place to record those sessions. Add other attendees to the event to create some positive social pressure.

4. Set and Achieve Goals

Setting goals gives us something to work toward, and achieving them provides a sense of fulfillment. That’s why many experts recommend goal-setting for both mental wellbeing and productivity.

Goals should be:

  • Specific: What, exactly, do you want to achieve? Instead of becoming happier, maybe you want to have five low-stress days each week.
  • Measurable: If your goals aren’t measurable, you’ll never know whether or not you’ve met them.
  • Achievable: There’s no sense in setting a goal you have no hope of achieving. Shoot too high, and you’ll only discourage yourself.
  • Relevant: If your priority is your mental health, your goal shouldn’t be to get a promotion. Do you really need more responsibilities at work right now?
  • Time-bounded: A goal without a time horizon attached is just hope. When is a challenging but realistic amount of time for achieving your goal?

5. Schedule Affirmations

Self-affirmations are mantras designed to encourage during moments of hardship. They take little time to say but can deliver big mental health benefits.

Even something short, such as “I won’t give up,” can do wonders when you’re feeling down. Repeat them as often as needed. If you worry about others judging you for talking to yourself, step into a private space.

6. Start a Journal

Sometimes, a little self-reflection is all it takes to get yourself to a better mental state. Remind yourself that if you’re looking for reasons to be sad, you’ll find them. Looking for the good instead can help you see things from a more positive perspective.

Journaling doesn’t take hours to work its magic. Start with a five-minute session: Add a reminder to your calendar to reflect on something that makes you happy. Soon, you’ll be reminding yourself to save your gratitude journaling for the time slot you selected.

7. Eat Well

The food we eat directly affects our emotional state. Eating a healthy, balanced diet ensures our brain has the nutrition it needs to be at its best.

Online calendars are ideal tools for meal planning. Mapping out what you’re going to eat makes it easier to stick to a diet or, perhaps, more importantly, limit the unhealthy foods you spoil yourself with.

8. Get Into a Groove

Adding structure to your life helps you feel in control. While scheduling every minute of your day isn’t always necessary, using your calendar to establish a healthy routine is critical. Moving forward with your routine can give you a sense of optimism even when the odds are stacked against you.

A good place to start is a morning routine: What do you need to be your happiest, most productive self at work? Routines are also important for other times of day, such as bedtime: How do you prefer to wind down, especially when you have a lot on your mind?

You have to make your mental health a priority because no one else will. Think through what you need to take care of yourself, and use your online calendar to make it happen. Remind yourself — as often and in as many ways as you can — that you deserve to be happy.

Think Before You Post: Don’t Let Social Media Bring You Down

By | Appointment | No Comments
Think Before You Post: Don’t Let Social Media Bring You Down

We all know that social media has become a part of daily lives and will continue to be controversial. Recall the many stories about how social media takes people out of the moment, and instead of enjoying a concert or sporting event — people are preoccupied with taking selfies. Most of the time, I say, “so what?”

I’ve also come across stories about teachers losing their jobs because they shared a picture of themselves on summer vacation with a glass of wine in front of them. And, more recently, Facebook and Twitter have banned the President of the United States of America. Obviously, this has sparked a debate on everything from free speech to tech regulation.

Advice from Spider-Man’s Uncle Ben

When it comes to social media, we may want to heed the advice that’s usually attributed to Spider-Man’s Uncle Ben, “with great power comes great responsibility.”

If you don’t play by social media rules, aka their terms of service — that’s all on you. If you receive blowback because you shared a sexist or homophobic meme, well, that’s probably well-deserved. I mean, even Parler, which has described itself as “the last place for free speech online,” has rules that users have to play by.

In short, if you misbehave on social media, don’t be appalled by the consequences. But, these “little” rules only scratch the surface when it comes to our reliance on social media.

A few issues with social media.

Getting banned or facing backlash is nothing to balk at. While undoubtedly frustrating, it can damage your professional reputation, have financial implications, put your privacy at risk, and can affect your personal relationships. But, these consequences are far from the only concerns with social media.

Becoming ingrained in the very fiber of our daily lives — social media has come with the following negative side effects.

It wastes your time.

“On average global internet users spent 2 hours and 22 minutes on social media per day, though trends differed widely by country,” writes Katharina Buchholz for Statista. “In many of the markets that Global Web Index surveyed, social media use had shrunk or plateaued in Q1 2020 when compared with 2019 and 2018 figures – the 2021 report will reveal if the coronavirus pandemic has reversed this trend.”

However, I think most of us can agree that we’ll continue to be spending a lot of time on social media in 2021 and beyond.

Why’s this a problem? Well, 2 hours a day may not seem like a while. But, if this is a daily occurrence, that can quickly add up. I mean, that would be 10 hours each week that you’re devoting to social media.

Personally, that’s time that could be better spent. Whether that wasted time could be better spent reading, exercising, engaging in a hobby, or connecting with friends or family, only you can determine that. Remember, time is your most valuable resource. Time really shouldn’t be squandered on something that can cost you your livelihood, ruin relationships, and drain you emotionally.

Impacts your mental and physical health.

Numerous studies have found that frequent social media use disrupts sleep, reduces physical activity, and physical health effects like eye strain and poor posture. It may even alter your appetite.

Time and time again can contribute to feelings of isolation, anxiety, and depression. Why? You can thank factors like cyberbullying, doomscrolling, and comparing yourself to others.

While this won’t be the case for everyone, one study did find that those who decreased their regular use of social media by limiting it to just 30 minutes a day reported reduced levels of depression and loneliness. And, they even felt better after just three weeks.

Affects communication skills.

“Social media has some damaging effects on communication skills and unfortunately lasting damaging effects when social media is used in excess or obsessively,” says Colette Lopane-Capella, M.A., LMHC, LPC.

“One, it affects the ways individuals react to emotions, social cues, or nonverbal cues, as it erases this important aspect of the basis of communication,” explains Lopane-Capella.

“Secondly, it often elicits this normalized lessen social activity face to face interactions, as individuals will associate social media communication as effective communication and then in hand lessen the likelihood to have face to face interactions.”

“Lastly, self-esteem and self-confidence are negatively affected often through social media, unrealistic expectations that are viewed.” How does this impact communication skills? Well, it leaves “individuals with negative feelings about themselves and hindering there communicating with others, as internally are struggling and not feeling adequate.”

Accelerates groupthink.

“Social media encourages groups of people connected to each other online to share similar ideas and beliefs,” says psychiatrist Alex Anastasiou, DO. “Basic human psychology suggests that people have a tendency to conform to their ‘group’ so that they can fit in and be well-liked. Over time, the values and beliefs shared by a group become more similar.”

Moreover, social media can further groupthink.

“Like-minded groups assemble with remarkable ease on social media platforms, which can also cloud our judgment,” clarifies Nick Wolny over at Fast Company. “In groupthink, the quest for unanimous opinion can override our ability to objectively consider other opinions.”

What exactly is groupthink? Irving Janis defined it in his 1972 book Victims Of Groupthink as “a deterioration of mental efficiency, reality testing, and moral judgment.” Eerie how that was written 30 decades before social media was a reality.

What’s more, a 2015 YouGov Omnibus survey “found that 57% of Americans who use social media have posted or texted something that they regret afterward,” adds Wolny. And, “one in six of those respondents claimed to regret a post at least once a week.”

“There’s also a mountain of research that connects increased screen time with a reduced capacity to regulate self-control or finish what you start, particularly in young people,” he states.

It makes you worse at multitasking.

To be real, multitasking can get hairy. For instance, it is possible for you to be on a conference call when doing a mindless or repetitive task, like folding laundry. However, only a very small percentage of people can do challenging activities at once. In other words, it’s not possible for you to be on an important video call while engaged in deep work.

However, switching between various social channels could make you even less effective at multitasking. According to a 2018 review published in the Proceedings of the National Academy of Sciences, frequent social media multitaskers didn’t perform as well as lighter media multitaskers when it came to a variety of cognitive domains.

Can lead to information overload.

I have said this before, but the simplest definition of information overload “is exposure to excessive amounts of information or data.” And, that definitely includes the amount of content you’re absorbing from social media each day — remember, that’s over 2 hours daily.

Why’s this problematic? Well, information overload can make us more stressed, impact our health, and fracture personal and professional relationships. As if that weren’t enough, it can make us less productive, impair decision-making, and might make us stupider.

It’s distracting.

And, last but certainly not least, social media is distracting. In fact, social media is the fourth biggest distraction at work, ensuing emails, pointless meetings, and interruptions.

The reason? We’re constantly pressured to post updates, as well as like, share, and comment on other’s posts. And, we’re also expected to reply to social media messages instantly.

How to keep yourself in check with your social media use.

I know that I might have come across as too anti-social media. But, there are positive aspects to it. These include:

  • Being able to communicate and stay up to date with friends, family, and customers.
  • Connecting with new friends and groups.
  • Promoting and spreading awareness about worthwhile causes.
  • Providing you with a creative outlet.
  • Discovering and sharing information.

But, to reap these benefits, you need to keep your social media use in check. And, that’s possible if you use these four tactics.

Refresh yourself on social media 101.

I get it. There’s always a learning curve when it comes to new social media apps. For new users as well. I mean, my mom joined Facebook and is still getting the hang of it.

But, for a majority of us, let this sink in. Facebook and Twitter have been around since 2004 and 2006, respectively. At this point, we should have a solid grip on social media etiquette.

What does that mean? Well, for starters, no matter your settings, whatever you share on social media isn’t private. Furthermore, even if you delete a post, it truly never disappears. If you posted something repugnant and offensive, you can bet that someone will grab a screenshot of it.

Additionally, whether you realize it or not, you’re not just representing yourself. You’re also representing your family, friends, community, business, or school. Why let them receive backlash because you couldn’t control yourself on social media?

I’d also suggest that you block out some time to reacquaint yourself with the following do’s and dont’s.

Dos:

  • Complete and update your profiles — primarily checking your privacy settings and keeping your profiles current.
  • Share thoughtfully. Ask questions like, “Does this provide value?” or “Is this something that grandmom would be ashamed of?”
  • Prioritize your networks. You might not have to be on Twitter if your audience isn’t. Or, you may just want to stick with LinkedIn if you’re using social media for professional purposes.
  • Post regularly and keep it positive and meaningful.
  • Interact with others and encourage conversations. It would be helpful to have pre-written“rules” that are posted on your social media accounts.

Dont’s:

  • Never bully, spam, complain, or abuse hashtags.
  • Post anything that will offend others or violates the TOS.
  • Share or publish anything with grammatical errors or from questionable sources.
  • Avoid being “that” person. You know. The individual who seemingly is on social media 24/7. When it comes to promoting your brand or business, stick with the following formula: post one promotional post for every four non-promotional posts.
  • Share too much information or be too opinionated, like why your political candidate is the best choice.

In the words of Houston Texans defensive end J.J. Watt, “Read each tweet about 95 times before you send it. Look at every Instagram post about 95 times before you send it.”

“A reputation takes years and years and years to build and it takes one press of a button to ruin it,” added Watt. “Don’t let that happen to you. You’ve done so much work; you’ve put in so much effort. Don’t let one moment ruin your entire life because you wanted to be funny or you were mad or because you had a mood.”

“If you use it properly, you can use it unbelievably. You can interact with your fans and share with the world what you’re doing. Just be smart about it.”

Think twice before commenting and posting.

“Don’t respond to a post or comment out of emotion,” communications expert Leslie Shore told My Domaine. “Take time to process what you have read or seen, and allow yourself time to reflect on your thoughts before commenting out of anger or frustration. Remember that everyone is entitled to their own opinions.”

I’d also add that you avoid social media when you’ve indulged in one too many adult beverages. Nothing can ever come good from social media when mentally impaired — even if you think you’re not. Thankfully, apps, such as Drunk Locker or Drunk Mode, can prevent you from making this mistake.

Additionally, restrain yourself from sharing every aspect of your life. “Keep your personal conversations personal,” Shore says. “There is no need to take your private life public. Posting about your partner’s choice of a birthday present for you or gossiping about your S.O. are communications best left out of the public eye.”

In the same vein, you may want to have separate channels for various facets of your life. For example, you could have a personal account and another for your business. Just keep in mind that there are a lot of sleuths out there who will find out these accounts belong to the same individual. But, it may provide a buffer between your personal and professional life.

Reduce screen time.

Finally, you can’t get yourself into trouble if you aren’t spending as much time on social media. And, if you recall, this will also enhance your health, wellbeing, and productivity. But, how can you realistically make all these “better options” happen?

In a previous Calendar article, Choncé Maddox recommends that you do the following if you want to limit your time on social media.

  • Utilize your phone’s alarm. “Set a timer or alarm each time you get on social media so that it goes off just a few minutes afterward,” she says. “If you usually spend 30 minutes scrolling on Facebook each morning, try to limit this by setting your alarm to 10 or 15 minutes.”
  • Delete your apps. Perhaps the easiest solution is to delete these apps from your phone. Since you have to log in from a browser, it won’t be as easy to access your accounts, which in turn will reduce the time browsing social feeds. Also, this removes the temptation to overshare.
  • Leave your phone in another room. Another easy trick? Just leave your room in another room when you’re working or spending quality time with your family.
  • Block apps and websites. There are plenty of apps out there that will either block or limit the time spent on social platforms, such as Forest.
  • Engage in healthy distractions. It’s easy to be tempted to scroll through your feeds when you’re watching TV. So, find healthier alternatives like going for a walk, cleaning your workspace, decluttering your home, or learning something new.
  • Designate tech-free zones. Don’t allow your smartphone into certain locations, like your dining or bedroom.
  • Change the layout of your phone. If you don’t want to uninstall your social media apps, then you can move them off your home screen so that they aren’t front and center.

Batch your social media efforts.

How can you still active on social media and thwart FOMO if you aren’t connected 24/7/?

Give batching a spin.

“For those unfamiliar with this productivity hack,” batching is “where you simply arrange tasks in set groups,” my Calendar co-founder John Rampton explained in Entrepreneur.

“Spend two hours Monday morning (or whatever time is the best for you), creating and curating social content for the week,” he states. “This time may be spent brainstorming your content calendar with your team for the entire year. Or, your goals may require and include engaging with influencers or customers twice a day.”

“By grouping similar tasks together, you’ll avoid multitasking and frequent distractions — and you’ll likely find that batching makes you feel less stressed,” John adds. “Most importantly, the times that are set aside give you structure and boosts your productivity.”

However, to avoid feeling anxious about missing out, research conducted at Duke University’s Center for Advanced Hindsight “found three to be the magic number.”

“The researchers found that three batches of notifications are perfect,” says Rampton. “They recommend that your first batching timeframe should be during your morning commute or right when you get to work. The second batch takes place at the end of lunch. And, the final batch, block, or timeframe — you’ll schedule — will be when you’re heading home for the day.”

Getting started with social media batching.

  • Determine the best times to batch and brainstorm content ideas.
  • Create a content calendar so that you aren’t “scrambling around every day trying to create or find material to publish.”
  • Figure out the best way to batch. For example, you could do this by platform, topic, or calendar days.
  • Schedule and monitor your content using SMMS tools like Hootsuite, Buffer, or Sprout Social.
  • Block out specific times to work on social media. “Finally, reserve specific times in your calendar exclusively for social media, just as you would for any other important task,” John advises. “In my calendar, every Monday from nine a.m. to ten a.m. — I block an hour and schedule my posts for the week. I also block out 15-minutes every morning, midday, and late afternoon to check-in.”

Final words of advice.

How you decide to run your social channels is totally up to you. Just be aware that if you’re going to have a social media presence, be careful and consider your words and reputation.

And, to sweeten the pot, you won’t be wasting more time on social media than you have to burn. In turn, you’ll be healthier and more productive — it’s a win-win.

Why Business Leaders Should Talk About Their Mental Health

By | Time Management | No Comments

For those of a certain age, I’m sure that being transparent about your mental health was taboo. Take my friends’ father, who’s a boomer, as an example. He never opened up about how he was feeling until one day he lost it. The stress, and the emotional and physical toll it took on him, finally came to head. And, he just started crying. I was floored. I mean I was always told that boys don’t cry. Here is why business leaders should talk about their mental health.

There’s been a sea of change when talking about mental health, and we can all learn from the shift.

Take Gen Z. They are more likely to seek help then other generations. Unfortunately, that figure is still low with only 37% reporting that they’ve received help from a psychologist or mental health professional.

Considering that some 450 million people suffer from a mental disorder, we still have a long way to go. And, this is particularly true for those in a leadership role.

For starters, as noted by the World Health Organization, “mental disorders among the leading causes of ill-health and disability worldwide.” As a consequence, this can affect people’s behaviorally, emotionally, and physically, such as:

The Link Between Mental Health and Work

Economically, mental health costs the global economy $ 1 trillion per year in lost productivity! Aetna Behavioral Health has also found that employee mental health costs rise twice as fast as other medical costs.

More specifically, mental health can be negatively affected by businesses:

What’s more, via the CDC, “Depression interferes with a person’s ability to complete physical job tasks about 20% of the time and reduces cognitive performance about 35% of the time.”

Besides impacting your bottom line, there’s another reason why you need to prioritize mental health at your company; employees demand it.

One study has found that 62% of employees want leadership to speak openly about mental health. But, other research has found this to be higher.

“Mental health is becoming the next frontier of diversity and inclusion, and employees want their companies to address it, write Kelly Greenwood, Vivek Bapat, and Mike Maughan over at HBR. “Eighty-six percent of our respondents thought that a company’s culture should support mental health.” However, it “was even higher for Millennials and Gen Zers, who have higher turnover rates and are the largest demographic in the workforce.”

“Half of Millennials and 75% of Gen Zers had left roles in the past for mental health reasons, both voluntarily and involuntarily, compared with 34% of respondents overall — a finding that speaks to a generational shift in awareness,” add the authors. “It is not surprising then that providing employees with the support they need improves not only engagement but also recruitment and retention, whereas doing nothing reinforces an outdated and damaging stigma.”

How to Promote Mental Health Wellness in Your Workplace

So, yeah. Mental health needs to become a priority for your business. By being transparent and removing the stigma around mental health, you’ll improve every facet of your organization. And, to get started, here are the steps you should take.

Change the culture.

“Changing the culture is a top-down process,” writes Greenwood, Bapat, and Maughan. “It starts with transforming leaders into allies. Encourage executive teams, managers, and senior employees to share their experiences (or those of close family members or friends) at all-staff meetings or in other interactions with their teams.”

“Modeling disclosure and vulnerability as strengths, not weaknesses, goes a long way toward reducing the stigma and setting the tone for transparency,” they add.

Considering that almost half of entrepreneurs have experienced at least one form of mental health condition during their lifetime, you probably already have first-hand knowledge of this struggle. The challenge is to be open up about your experience. Once you do, this will help remove the stigma and encourage others to be more open about their struggles.

Additionally, if you want to change the culture, then you need to walk the walk. That means setting an example by showing others that you are addressing your well-being. For example, take breaks throughout the day and eat a healthy lunch. Most importantly, offer suggestions on how you addressed your mental health. If you spoke with a counselor, then refer an employee to that mental health professional.

Create an employee wellness program.

If you’re unfamiliar, an employee wellness program simply encourages healthy habits within the workplace. More importantly, it helps create a culture where health and wellness is a top priority.

To get started though, Howie Jones in a previous Calendar piece suggests using a Health Risk Appraisal (HRA) to assess your needs. “This is a questionnaire that reviews lifestyle practices like smoking and exercise,” explains Howie. “You could also conduct an interest survey and have your team rank what they would want the program to include.”

With this information, you can then design a program that works best for your company. For example, if a majority of your employees have admitted to dealing with a mental illness, then you may want to select a health insurance plan that covers mental health. You could also offer gym memberships, support services, or training to help them combat stress.

Focus on early intervention/prevention.

Let’s say that your bathroom faucet has a drip. You keep ignoring it thinking that it’s no big deal. Eventually, you may have to replace your sink because of water stains. Leaky faucets may also deteriorate caulk, grout, and damage ceilings and floorboards.

In short, don’t wait to solve this problem before it gets any worse.

The same is true with mental health. Educate your team on how they can cope with stress and anxiety. Provide support services, even if it’s paying for an app like Headspace. And, don’t punish them if they need to take a mental health day or leave early to speak with a therapist.

Enforce working hours.

Promote a healthy work-life balance by establishing boundaries. For instance, limit communication outside of office hours. That means not emailing an employee at midnight asking them a question that could wait until the morning.

You should also encourage them to set an out-of-office message in their calendar. Google and Outlook calendars have this feature. And, it’s a simple way to automatically reject event invites when you’re not available.

Cultivate a healthy and positive work environment.

Besides boosting productivity, healthy and positive work environments can improve morale and decrease turnover. Best of all, it’s not all that complicated to implement if you do the following:

  • Establish organizational guidelines that prevent bullying and harassment.
  • Show your gratitude and appreciation to your team members by recognizing their hard work.
  • Invest in your team’s well-being by investing in ergonomic furniture, providing healthy snacks, and placing plants throughout the workplace.
  • Help your employees curb vices and unhealthy habits.
  • Never motivate your team using fear.
  • Celebrate milestones and have fun through games and volunteering.

Frequently check-in with your employees.

Yes. You’ve got a million things to do. But, spend quality time with each team member. Get to know them better and ask how they’re doing. You don’t want to pry into their personal lives. But, checking-in with them builds trust. That means if they do have a mental health concern, they won’t be afraid to come to you for assistance.

Grant autonomy and flexible schedules.

Don’t micromanage your employees. Even better, provide flexible schedules and working arrangements so that they have opportunities to attend to their well-being.

Help them solve their time management problems.

Finally, help your team members improve their time management. That may not sound like much. But, if they’re struggling in this area, then don’t have the time to attend to their mental health. For example, help them prioritize their time so that they aren’t taking their work home with them. In turn, they’ll have more availability to work with a mental health professional or engage in healthy habits like exercising or meditating.

How to Make Group Counseling Work for Your Team

By | Business Tips | No Comments

Even the strongest team sometimes hits a rocky patch. That doesn’t mean it’s a lost cause, but rather that a group conversation is in order.

Group activities are critical for whole-team wellness. If group dynamics are an issue, however, a basketball game isn’t going to solve them. Group counseling may be just the ticket to get things back on track.  

Similar to individual talk therapy, group counseling involves unpacking things together in order to create space to grow. The beauty of this approach is that it can be used regardless of the team’s challenges. 

But you can’t simply sit everyone down and hope they figure it out. To make group counseling work on your team:

1. Discuss why you’re doing it.

The word “counseling” can be scary. Don’t blindside members of your team. When people don’t know why they’re being asked to engage in group counseling, they may approach it with apathy or even hostility. 

To create a sense of safety, give your team an honest “why.” Although there’s no wrong reason to invest in group counseling, common reasons for doing so include:

  • Resolving tensions that have been building on the team
  • Promoting harmony through stronger communication
  • Building a stronger sense of community in the office
  • Giving team members tools for conflict resolution
  • Ensuring a new hire gets a great team experience

2. Destigmatize counseling.

Unfortunately, mental health services are still stigmatized in some circles. Things are changing, but years of assumptions are difficult to break. And those assumptions can lead employees to resist the idea of group counseling.

Do your best to normalize the concept of counseling. If you go to therapy yourself, that would be a good time to bring it up. If not, mention a few celebrities or other cultural icons who’ve benefited from it. 

Make clear, too, that group counseling isn’t designed to diagnose anyone with any disorder. Nobody is going to walk away with a prescription or in a white coat. The goal is merely to promote harmony on the team. 

3. Be clear about who needs to be there. 

A group counseling session is similar to any other team meeting in at least one way: If someone doesn’t need to be there, then they shouldn’t be. You’ll want to limit attendance to the individuals who need it. 

If it’s just the sales team that is struggling to get along, don’t add marketers into the mix. If just three salespeople seem to be at odds with each other, you might not even need the whole sales staff. 

What if multiple departments could use counseling? Start with the most interested one. Let them show the rest how productive group counseling can be. 

4. Get a professional to facilitate.

Counseling is a skill. It may look easy, but that’s because facilitators spend years practicing it. 

Because many group counseling sessions look like any other conversation, business leaders are sometimes tempted to take it into their own hands. But having a certified counselor lead the session both ensures a better outcome and takes pressure off the leader. 

Look for a counselor with a Master’s in the field and an active license. As a neutral party, that person can come into the situation without the baggage that employees and managers have.

If you’re not sure where to start, ask for referrals. Chances are, someone in your entrepreneurial network has tried team counseling. 

5. Consider the when and the where.

Part of getting everyone on the same page involves scheduling. Before choosing when and where to hold the group counseling session, ask yourself:

  • Will the session happen during or outside of regular work hours?
  • What day of the week works best for everyone? Are weekends an option?
  • Will you use the office space or go to a more neutral location? 
  • How long should the session last?
  • Might a follow-up session be needed?

If someone on the team isn’t comfortable with a certain time or place, listen to them. It’s vital that everyone involved is ready to open up. 

6. Decide what to do afterward.

After the group counseling session, bring everyone back to discuss their experience. Assessing how helpful the session was will help you decide whether to schedule a second one. 

There’s nothing wrong with a one-off counseling session. If the team found it valuable, however, it might be worth setting up a monthly or quarterly conversation. If budget is an issue, consider attaching an annual session to a team development day.

Group counseling can help not just struggling teams, but also thriving ones. Simply being more comfortable around your co-workers is reason enough. When in doubt, talk it out. 

Register Now & Get a 30 Day Trial Register Now