Forming a new habit in the best of times can be difficult, let alone trying to make changes when you’re already spent. But just because you’re exhausted, doesn’t mean you can’t build new, healthier habits. The key is to start small. First and foremost, make sleep a priority: go to bed and wake up at the same time each day. Most of us go to bed too late to get the amount of sleep we need, so move your lights out time back as needed. Then, work on your nutrition. Aim to drink more water and identify the eating habits that make you feel more energized and less drained. If you’re overloaded at work, keep a glass of water and a snack on your desk so that you don’t forget to stay hydrated and nourished. Next, fold in some exercise. You don’t need to overdo it. You’ll see your overall wellness improve if you do at least 25 minutes of vigorous cardio exercise three times a week. If that seems like too much to start, begin with gentle stretches in the morning and a daily walk in the afternoon, and build up from there. These are the basics, and once you’ve established these habits, it’ll be easier to take on more. Choose one to work on at a time, whether it’s focusing on being on time, planning your week in advance, or some other new behavior that you’d like to master, and take it slowly and steadily.
Month: September 2024
We know work can be stressful, so it’s not surprising that many people experience panic attacks while on the job. The feelings and physical symptoms (such as shortness of breath and tightness in the chest) can be very scary. So, what should you do if you experience one at work? Try these steps.
- Breathe deep and slow. Close your eyes. Breathe in for a count of four, hold for a second, and then breathe out for a count of four. This will slow your heart rate and may counteract feelings of dizziness. It will also give you a feeling of control and can reduce your fear.
- Try mindfulness. Bring your attention to the present. Focus on your physical sensations, and name three things you can see, three things you can hear, and three things you can feel.
- Visualize a peaceful and happy place. Think about a place that relaxes you: a favorite beach, a hike, a lake. Picture yourself there and focus on as many details as possible. Is there sun streaming through trees or reflecting off the lake? Is there a smell of leaves or flowers?
- Repeat a mantra. If you already have a mantra or favorite words of affirmation, repeat them. If not, close your eyes and try one of the following phrases: “This will pass,” or “I will be fine,” or “I will get through this.”
Most of us would prefer to think long-term about our careers, rather than just veering randomly from opportunity to opportunity. But how can you be strategic if you’re not entirely sure where you ultimately want to end up? Try these four strategies:
- Figure out what you don’t want. For instance, you might decide you never want to work for a micromanaging boss again, or you’re done with your current industry, or you no longer want to work hands-on and only want to take on advisory roles. Those are useful pieces of data that can help you form a more realistic picture of what you dowant.
- Pick a “provisional hypothesis.” It’s hard to think about narrowing your options permanently so pick one direction as a hypothesis for where you want your career to go. This should be an informed choice, and you can always change your mind later, but it’ll help you to work strategically toward a plausible goal.
- Make progress on the basics. Double down on foundational, transferable skills and knowledge that will make you better, no matter what direction you ultimately decide to pursue.
- Take stock of your emotional and mental energy.Sometimes the best thing you can do for your long-term career success is to take a well-deserved break, whether it’s a more formal sabbatical or simply recognising that it’s OK to pause on ambitious new goals right now. There’s no need to beat yourself up for a smart choice.