Category: Work Life

  • Aim High For Your Career Well-Being

    Work Life

    Man reaching out his hand.

    *  “Career” includes your line of work and how you spend non-work hours.

    *  Choose career goals that suit your personality, skills, talents, and interests.

    *  Take education and training steps needed to achieve your goals. Gain experience as a volunteer.

    *  Find your passion in life. Do something you enjoy every day, week, or month.

    Dos

    *  Do the work you love and work at loving what you do.

    *  Be with people who understand the challenges you face to reach your goals.

    Don’ts

    *  Don’t get stuck in the same routines that prevent you from pursuing your goals.

    *  Don’t spend time with friends and coworkers who criticize your values and interests.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Email – Use It Wisely

    WORK LIFE

    Hands typing on keyboard of laptop with mail concept icons floating.

    Like it or not, email is a part of daily life. Most people use it at work as well as at home.

    Email can be convenient and a great way to share information. But it has downsides, too. When you are reading someone’s words on a screen instead of talking to them, it’s hard to know what they really mean.

    Communication skills like tone of voice, facial expression, and body language, don’t come across in emails. As a result, you might misunderstand what someone is trying to say in an email. For example, someone might get angry about an email you wrote when you intended it to be friendly. Also, unnecessary emails can be an annoyance.

    Many of these problems can be avoided if you know how to use email wisely. These tips can help:

    *Call or talk face-to-face when you can.If you don’t need to share files or other things in writing, consider skipping the email. Go and talk to the person. Your conversation may be more productive and can help build better relationships at work.

    *Use the “cc” line correctly.If you expect a reply from someone, put them in the “to” line. People who need to know the information but don’t need to reply usually go in the “cc” line.

    *Be careful with “reply all.”The “reply all” button is useful for group conversations where everyone needs to be in the loop. But, simple responses like, “thanks” probably don’t need to be copied to everyone.

    *Don’t include people on an email unless it’s needed.Many people get dozens – if not hundreds -of emails a day. Before you include someone on an email, ask yourself whether they need to be copied. Will the information in the email help them? Are they involved in the discussion? Did they specifically ask to be included in the conversation? If the answer is no, consider leaving them off. The person will probably appreciate it.

    *Don’t fire off a response when you’re upset or angry.Before you email a response in anger or frustration, wait a while. Go back and read the email again later once you’ve calmed down. Even better, call the person on the phone or ask to have a meeting with them in person. This often clears up any misunderstanding. It also helps you avoid sending a response that you may regret in the near future.

    © American Institute for Preventive Medicine

  • Balance It All

    Work Life

    Mother and son sitting while son is writing in a notebook.

    Career, family, and a personal life. You can have it all, can’t you? Absolutely! But when the demands of work overtake the demands of your family and personal life, you can suffer chronic stress and burnout. And miss out on some of the best things in life. Sometimes it takes effort to balance it all.

    The key might be to keep your eye on your values, learn to say no, stop reaching for perfection, and “unplug” regularly.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Ergonomics For The Home Office

    WORK LIFE

    Women sitting at desk working on computer.

    If you are working from home, either full or part-time, you should ensure your home office is set up ergonomically. A set-up that is not designed for efficiency and comfort can lead to wasted time and poor posture.

    Do a quick assessment of your work space and see if it meets ergonomic standards.

    Things to check when seated at your desk:

    *  Are your head and neck balanced and in line with your spine?

    *  Can you sit upright in your chair with your lower back fully supported?

    *  Are your shoulders relaxed and forearms parallel to the floor?

    *  Are your wrists straight when using the mouse or keyboard?

    *  Is your monitor an arm’s length away and in direct line of sight?

    Home office considerations:

    *  Are you working in a comfortable location?

    *  Can you alternate between sitting and standing?

    *  Do you move regularly to stretch and change position?

    *  Are your most used items within easy reach?

    © American Institute for Preventive Medicine

  • Do The Work You Love & Work At Loving What You Do

    Work Life

    Top view of construction workers.

    Spend time with coworkers you enjoy being with. Avoid people with negative attitudes.

    *  Enjoy using your skills and talents on the job, as well as during non-work hours.

    *  Take pride in your accomplishments. Learn from setbacks.

    *  Choose to be happy at work. Greet others with a smile.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Get Up & Move After Work

    WORK LIFE

    Man with amputee leg using the treadmill.

    If you’re like many people, you may already be sitting for several hours each day at work. And this could be harming your health. Sitting for long periods is linked to health problems and even a shorter life.

    We can’t always control how much we sit at work. But we can take steps toward better health outside of those hours. Here’s what you can do to get moving in your time away from your job.

    Your prime time

    Been sitting at a desk all day? After work can be a great time to get in some activity. Some people enjoy an exercise class or going to the gym before dinner.

    But if you can’t manage one of these things, don’t give up. Even a short walk is helpful. Go after dinner if you don’t have time before then. Some exercise is always better than not doing any exercise.

    Try using your usual TV or screen time each night to go for a walk or work out to an exercise video.

    Don’t forget lunch

    Want to squeeze in more activity? You can also use your lunch break to break up your sitting time. Try taking a walk throughout your building or head outside.

    You don’t have to do all your exercise at once. Breaking up your exercise into 10-minute chunks offers health benefits. Even 10 minutes a day of activity can add two years to your life expectancy. Thirty minutes of activity a day adds four years or more.

    Try the same thing with any work break. Even a 15-minute break is long enough to get your body moving.

    What if I’m just too tired?

    If you find that you are tired every night after work, it may be time to look at your sleep habits. Are you getting seven to eight hours? If not, try to find ways to make sleep a priority.

    If you’re getting enough sleep but still feel tired, talk with your doctor. Sleep disorders and certain health issues can cause fatigue. Getting your energy back is an important step toward becoming more physically active.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Manage Job Stress

    Work Life

    Job stress causes a worker to feel overly taxed both mentally and physically. It affects both workers and employers.

    What Causes Job Stress?

    *  Too much work to do. Conflicting expectations.

    *  Lack of support from co-workers and bosses.

    *  Crowded, noisy, unsafe work conditions. Infrequent rest breaks.

    *  Rapid changes for which workers are not prepared. Job insecurity.

    If not dealt with, job stress can lead to health problems.

    Signs & Symptoms of Job Stress

    *  Hard time concentrating. Headache.

    *  Sleep problems. Stomach problems.

    *  Short temper.

    *  Job dissatisfaction. Low morale.

    *  Increase in being late for work or not going to work.

    Ways to Manage Job Stress

    *  Schedule your time and tasks to be done. Use a calendar, planner, “TO DO” lists, etc. Rank order tasks. Break tasks down into steps. Check off items that are done.

    *  Organize your work space to make it easier to find things. Get rid of items and e-mails that you don’t need.

    *  Ask for help from your boss and co-workers, as needed. Ask your boss for the order in which your job tasks need to be done.

    *  Take breaks. Get enough sleep.

    *  Leave work at work. Try not to take work home. If this is not possible, take as little work home as you need to.

    *  Plan for and take vacations that give you a rest from work.

    *  Relax as much as you can.

    Resources

    National Institute for Occupational Safety and Health (NIOSH)

    800.CDC.INFO (232.4636)

    www.cdc.gov/niosh

    Occupational Safety and Health Administration (OSHA)

    800.321.OSHA (321.6742)

    www.osha.gov

    Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Host Productive Meetings

    WORK LIFE

    Video conferencing.

    Work meetings are an opportunity to collaborate, share information, and strengthen connections. But, a poorly run meeting drains time and energy. Here’s how to make your meetings productive and worthwhile.

    Have an agenda

    Know exactly what needs to be addressed and put it in writing ahead of time. Try to stay on-topic and work your way through the planned agenda. If someone brings up something off-topic, plan another avenue to address it.

    Be on time

    Starting and ending as scheduled shows your employees and co-workers you value their time. Don’t wait for late arrivals, and don’t spend time bringing people up to speed if they arrive late. If you embrace a culture of punctuality, people will honor it.

    Keep meetings small

    Only invite the necessary people. A good general cap is 7-9 people, though your number will depend on your team. Smaller meetings allow everyone to participate and keep only the essential people involved.

    Facilitate the discussion

    As the meeting leader, it’s up to you to keep the conversation productive and on-task. Refer to the pre-planned agenda as needed to re-focus the discussion. If one person is dominating the talk, it’s OK to politely redirect.

    Set clear action-items

    A productive meeting should produce clear next steps to address the agenda items. End the session by restating the action items and clarifying who is responsible for each. Everyone should leave knowing what comes next.

    Send follow-up details

    Put the action items in writing and send them to the team to ensure everyone is on the same page. Be sure to follow up on anything that arose during the meeting. It will be easier for everyone to stay focused if they know you will follow through.

    © American Institute for Preventive Medicine

  • Prevent Burnout 2

    Work Life

    Man sitting on roack along a lake with his dog.

    You can get burnout from work or anything that takes more energy than you can give. Burnout is not a one-time event. It builds up over time.

    To prevent burnout:

    *  Reduce long work hours, if you can.

    *  Delegate tasks at work and at home to lessen your load.

    *  Take regular 5-10 minute relaxation breaks during the day.

    *  Do regular physical activity.

    *  Eat healthy foods at regular times.

    *  Get enough sleep.

    *  Plan one or more vacations during the year.

    *  Don’t work on your vacation.

    Discuss, with your family, friends, and coworkers, problems you are having. Talking helps to ease feelings of frustration that feed burnout.

    ays to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • How To Handle Criticism

    WORK LIFE

    Women at the office sitting in chair, smiling.

    No one likes to be criticized. It’s not an enjoyable experience to have your work, speech, or actions critiqued by those around you. However, handled well, criticism can be helpful. If you learn to listen and discern when a critique is valid, you can leverage the discomfort as a tool for growth.

    Steps to handle criticism

    Listen

    Resist the urge to shut down and shield yourself from the uncomfortable feeling of being criticized. Pause and listen to what is being shared.

    Don’t make it personal

    While sometimes you may experience a personal attack disguised as critique, try to separate yourself from the criticism. You’re not a bad person for having room to improve.

    Ask for clarification

    Not everyone is skilled at giving constructive criticism. You, as the receiver, may need to ask questions to determine how to improve.

    Take time to reflect

    Criticism that stings in the moment may be easier to learn from after your initial emotions fade. Take time to digest criticism to see how you can improve.

    Follow-up

    Make a follow-up plan to ensure you’ve made the necessary changes. This demonstrates your commitment to personal growth.

    If necessary, let it go

    Criticism shouldn’t hang over your head. Learn what you can and then move on. This is especially important in the face of criticism that is not helpful.

    © American Institute for Preventive Medicine