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Overcome Work-Life Blahs with Optimism and Resilience

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February can feel dreary, often confusing the start of the year with months of stress and monotony. This session explores strategies to combat work-life blahs and rekindle your mojo. Delve into positive psychology, understand how personal circumstances impact happiness, and learn that you have more control over your emotional wellbeing than you think. Discover practical strategies to boost optimism, practice gratitude, set meaningful goals, and cultivate resilience to enhance productivity and fulfillment in both work and life.

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Overcome Work-Life Blahs with Optimism and Resilience

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  1. Beat the Work-Life Blahs With Optimism and ResilienceEileen Chadnick, ACPC, ACC, ABCBig Cheese Coaching

  2. Work-life Blahs?…. DID FEBRUARY START IN NOVEMBER THIS YEAR?

  3. Today • A Word about Work-Life blahs • Blah Buster Strategies • Q&A

  4. How’s Your Mojo???? Opposite of ‘blahs’ “Happiness”….”Engagement”, “fulfillment”, “contentment”…… “MOJO!” • Sense of wellbeing; • All is well……sense of “being alive” • Able to cope with life’s adversity • You are inspired!

  5. Serious Issue… • Impacts productivity & engagement • Impacts health and other facets of our life • Business issue – no longer ‘self help’ • “Happiness economics”: GNH….the new GDP • Personal….each individual unique • Positive Psychology…..new generation of researchers -- focus on happiness (10 years ++)

  6. Poll: Take a moment…. • Happiness depends on your circumstances. (fully agree; somewhat agree; disagree) • You are either born to be happy or not. It’s part of your nature. (fully agree; somewhat agree; disagree) • You can control your own happiness. Provide a %_____that you think you can control.

  7. Work-Life Blahs…Triggers Vortex of Circumstances….. • February…. • The economy • The weather…. • Work overload….. • Stress… • Toxic boss/environment • Job loss….insecurity • Financial issues…. • Personal life….. • Other….

  8. Work-Life Blahs… OR….everything is fine… yet your “Mojo” is down….

  9. Consider This: YOU HAVE MORE CONTROL OVER YOUR “MOJO” THAN YOU MAY THINK. …IT TAKES AWARENESS, COMMITMENT AND INTENTIONAL PRACTICE.

  10. Numbers Revealed Only10%of Sustained Happiness is.... Attributed to Circumstances

  11. Numbers Revealed….. About50%of Sustained Happiness is Attributed to Personal Set-Point

  12. The 40% Rule The rest is within our power to impact….40% of intentional activity! • Sonja Lyubomirsky (“The How of Happiness – a Scientific Approach to Getting the Life You Want”)

  13. Happiness: Not a Condition ….It’s a Competency

  14. “Mojo”… Happiness… AWARENESS + Intentional Action • Self Awareness: Know what makes you tick; what ticks you off; and what leaves you flat (tick-less:) • Fizzle, frazzle, fire! • Action/Habits: Develop strategies to manage/reduce blahs and raise happiness Btw: this is all within the (emotional intelligence) array of competencies

  15. STRATEGIES BLAH BUSTERS AND MOJO BUILDERS

  16. GUIDING PRINCIPLES • Take Ownership • Pay Attention: • What inspires you (fire) • What leaves you flat (fizzle) • What frazzles you (frazzle) • Create a Plan • For work and after work (they play off each other) • Adjust, practice…..try different things out. • Be Accountable

  17. #1 Challenge Your Fear FEAR: False Evidence Appearing Real… TAKE A REALITY CHECK: • Where are you amplifying fears/concerns? • How are you discerning….what is real and what is not? • News headlines • Rumours • Run away imagination • Other

  18. #2 Powerless or Empowered? Powerless? Or Empowered? • Discern what you can control and what you can not control. • Circumstances? • Your response? • Take action on what you can control: • Preparation – for possible risks • Mitigate risk where you can • Challenge assumptions/perceptions, etc.

  19. #3 Perspective Observe/Notice…..take responsibility for your thoughts/reaction/response. Half full or empty?

  20. Perspective…. Donut or hole?

  21. #4 Practise Gratitude… Actively engage in ‘noticing’ and appreciating what’s right and good – and expressing appreciation. Awareness activities: Gratitude journal Making lists Reflection time Conversation Other

  22. Gratitude cont’d… Express Gratitude and Appreciation to others

  23. #5 Practise Optimism (a skill) …Not a Condition….it is a Competency. • Challenge limiting beliefs • Find bright side (trite but true) • I’m looking forward to ___________ • Create new goals and activities if you have trouble completing that sentence. • Actively remember your strengths, resources, assets, etc. • Celebrate your successes, joys – large and small!

  24. Try this: Peak Moments *The Peak Moment Exercise….. Increase Self Awareness Endorphin Boost!!

  25. Endorphins au natural! GIVE YOUR MIND A POSITIVE CHARGE…. Positive Thinking: Gratitude + Optimism….. • Endorphins – stimulated parasympathetic system

  26. #6: Exercise! Another Endorphin boost! Get to the Gym…… or Walk your dog even if you don’t have one!

  27. #7 Create Meaningful Goals Bored? • Choose activities that engage your strengths; passions; values • Make sure they are meaningful –avoid ‘should’ goals • Small goals, big goals…..any size can fit. • Work, personal, volunteer “I always wanted to…” “Wouldn’t it be neat to learn….”

  28. #8: Life After Work That ‘Charge’ that keeps on giving…. Another plug for balance….what you do after work will make a difference at work.

  29. #9: Hang Out With Positive People Survey says……happiness is contagious!

  30. #10 Give to Others…. GIVE! …Volunteer, philanthropy, informal/formal

  31. #11 Lighten up • Laugh (laughter yoga?) • Social activities at work (pot luck lunch?) • Other?

  32. Pick at Least One Thing… • Declare it (to self then to others) • Create a plan • Get the support (friends, family, professional coaching, other tbd) • Create conditions success • Accountability • Enjoy!!!

  33. For More…. • CICA “Ask the Coach” • Archives – more detailed articles on some of these ideas • Blog: www.TGIMworklife.com • BOOKS: • The How of Happiness (Sonja Lyubomirsky) • Strengths Finder (Tom Rath) • More….. • www.BigCheese-Coaching.com/ www.tgimworklife.com • Eileen@Bigcheese-coaching.com or 416-631-7437

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