Today, let's explore an essential topic that might be a game-changer for your work-life dynamics: boundaries! Yes, those invisible lines we draw to protect our wellbeing and time. So why are boundaries so crucial, and how do they impact how others view us at work?
 
Imagine this scenario: You're swamped with work, deadlines are breathing down your neck, and everyone is asking for your assistance. Without boundaries, you might find yourself saying "yes" to every request, trying to please everyone. But, here's the thing – it's impossible to be all things to all people and do it all well. By establishing boundaries, you prioritize your own needs, time and work quality, and that's an act of self-respect!
 
Setting boundaries sends a clear message to your colleagues and supervisors: you value yourself and your self-esteem matters. When you communicate your limitations assertively, it demonstrates that you know your worth and are not afraid to protect it. Rather than being seen as someone who lacks time management skills or struggles with workload, you'll be perceived as a professional who values their strengths and wellbeing while delivering. And believe me, this garners respect!
 
Respect begets respect, they say, and it couldn't be truer at work. When you stand up for yourself, your colleagues and supervisors will start viewing you as someone who commands respect. They'll recognize your assertiveness and self-assurance, and it'll set the standard for how they should treat you. People will be more considerate of your time and will think twice before making unreasonable demands. It's like a ripple effect – your boundaries set the tone for respectful interactions at work.
 
Additionally, setting boundaries can even inspire others to do the same. Your colleagues might see your courage to respectfully say "no" when needed and start doing it themselves. In doing so, they too will experience the benefits of improved work-life sustainability and heightened self-esteem. As a result, the entire workplace culture could shift towards one that values individual wellbeing while being highly productive and efficient.
 
Of course, it's essential to strike a balance. Being rigid with boundaries may lead to isolation and missed opportunities for collaboration. The key is finding that sweet spot where you protect your needs while staying open to negotiation, cooperation and teamwork (for more help with boundary setting: The Recipe for Setting Boundaries: There’s a Secret Ingredient to Having Emotional Health at Work).
 
So, remember, setting boundaries is an act of self-respect that showcases your professionalism and self-esteem to colleagues and supervisors alike. By valuing your time and wellbeing, you set an example for others to follow, leading to a more respectful and harmonious work environment. It's not just about drawing lines – it's about taking control of your work-life and nurturing a positive and productive atmosphere around you. Go ahead, give it a try, and watch how the magic of boundaries helps you to thrive on your career journey!

Let's talk about something that's often swept under the rug (or completely avoided) in the workplace – emotions. We all experience them, yet many of us have been conditioned to believe that showing emotions at work is a sign of weakness or lacks professionalism. But not today!  Today, we’re here to take back control and embrace emotional ownership at work. By acknowledging and understanding our emotions, we can experience profound benefits to our emotional health, reduce reactivity, and ultimately empower ourselves to tackle challenging situations with grace.
 
So, what does emotional ownership even mean? Simply put, it's about recognizing and naming what you feel instead of suppressing or denying it. When you're having a tough day or dealing with a difficult co-worker, it's okay to say, "I feel frustrated by this circumstance," or "This situation is making me nervous." Giving yourself permission to feel is the first step towards taking charge of your emotional wellbeing.
 
Now, let's get into the benefits of emotional ownership in the workplace:

• Enhanced Emotional Health: When you acknowledge and accept your emotions, you create space for processing them in a healthy way. Bottling up feelings can lead to increased stress, anxiety, and even burnout. By naming what you feel, you open the door to emotional release and healing.

• Reduced Emotional Reactivity: Have you ever said or done something in the heat of the moment and later regretted it? We've all been there. Emotional ownership allows you to respond to situations rather than react impulsively. When you understand your emotions, you gain better control over your responses, fostering a more constructive and harmonious work environment for everyone
  
  
• Increased Empowerment: Imagine facing a toxic co-worker or an unsatisfied client. By acknowledging your emotions in this situation, you gain a deeper understanding of why you feel the way you do. This knowledge empowers you to take appropriate actions rather than being a victim of circumstance. You can choose to set boundaries, address issues calmly, or seek support from management when needed.
  
  
• Improved Communication: Embracing emotional ownership fosters a culture of openness and vulnerability within teams. When you're comfortable expressing your feelings, you set the tone for others to do the same. Honest communication enhances teamwork and strengthens professional relationships.
  
  
• Personal Growth and Resilience: Emotions are a powerful tool for self-awareness and personal growth. Understanding your feelings in different situations helps you identify patterns and triggers, allowing you to develop resilience and cope effectively with future challenges.

 
So, how do you start owning your emotions at work?

• Recognize Your Emotions: Throughout your workday, check in with yourself and identify what you're feeling. Are you stressed, excited, or annoyed? Naming your emotions is the first step towards emotional ownership.
  
  
• Create Safe Spaces: Foster an environment where colleagues feel comfortable expressing their emotions without judgment. Encourage open conversations and active listening to create a supportive workplace culture.
  
  
• Practice Mindfulness: Engage in mindfulness exercises, like journalling and deep breathing, to stay present and aware of your emotions. This practice helps you respond consciously rather than react impulsively.
  
  
• Seek Support: If you're struggling to manage your emotions or dealing with a challenging situation, don't hesitate to seek guidance from a mentor, coach, or therapist.

 
By embracing emotional ownership, you reclaim your emotional wellbeing and gain the power to navigate through the ups and downs of the professional world. So, let's break the stigma and normalize emotional discussions at work, for it is through embracing our emotions that we truly empower ourselves and others around us.

​Today, let's explore a common workplace challenge that often flies under the radar but can significantly affect our emotional wellbeing (sucking the life out of you at work): context switching. You might not have heard this term before, but you've undoubtedly experienced it. Context switching is the act of frequently jumping between different tasks or projects, and it's like playing emotional ping-pong all day long.
 
Imagine this: you're working on an important report, and just as you're getting into the zone, your boss asks for a quick update on another project. Once you handle that, you return to your report, only to be interrupted by an urgent email. Rinse and repeat. Sound familiar? That's context switching in a nutshell.
 
While multitasking might seem like a productivity booster, it's quite the opposite. Constantly changing contexts (tasks, trains of thought, etc.) demands a significant mental effort, leaving you emotionally drained. Here's how context switching siphons away your emotional energy (like an energy-sucking vampire):
 

• Disrupted Focus: Every time you shift from one task to another, your focus takes a hit. It takes a while to regain full concentration on the new task, reducing your overall productivity.
• Increased Stress: The constant juggling act between tasks heightens stress levels, making it harder to manage your emotions and maintain a positive mindset.
• Decision Fatigue: Frequent context switching forces your brain to make rapid decisions, leading to decision fatigue and potential burnout.
• Incomplete Tasks: When you leave a task halfway through to handle something else, it increases the likelihood of unfinished projects, leaving you feeling unaccomplished (or like your brain had way too many “tabs open”).

 
So, how can we address this energy-depleting monster? Here are some strategies to reduce or eliminate context switching and boost career success:
 

• Prioritize Tasks: Identify your most critical tasks for the day and dedicate specific time blocks to work on them without interruptions.
• Batch Similar Tasks: Group similar tasks together to tackle them consecutively, minimizing context switching between unrelated activities.
• Set Boundaries: Communicate your need for focused work time to colleagues and superiors. Establish specific hours when you'll be less accessible to avoid constant interruptions and shut-off audio and visual notifications when you need to focus.
• Use Technology Wisely: Leverage productivity tools like task management apps or putting on your out-of-office notification to let others know you’re not checking e-mail for the next hour.  Use your calendar app to stay organized and maintain a structured work routine.
• Delegate When Possible: If you're overloaded with tasks, delegate some responsibilities to capable team members to reduce your cognitive load (even if it’s just getting their opinion on something you wrote, or having them add their own data to a presentation).

 
By implementing these strategies, you'll not only reduce context switching and conserve emotional energy but also cultivate a more positive work environment. Increased focus and efficiency will lead to better career success, while preserving your mental health and emotional wellbeing.
 
To re-cap, context switching may be a sneaky culprit stealing your emotional energy at work (an energy vampire). By recognizing its impact and adopting strategies to minimize it, you can fuel your emotional reserves, enhancing your career success, and achieving healthier work-life sustainability. Remember, your wellbeing matters, and a focused mind is a powerful tool in the pursuit of success (while also having the energy you need to enjoy it)!

​Hey there, fellow career-professionals! Today, what I have for you is a look at an essential aspect of maintaining emotional wellbeing in the workplace: setting boundaries. It might sound like an intimidating task, but trust me, it's a game-changer for your mental health and overall happiness at work.
 
Picture this: You're at the office, fully immersed in your work, when suddenly a colleague messages you with a slew of non-urgent work-related questions (ping, ping, PING). You try to be polite, but as the interruptions pile up, you feel your stress levels skyrocketing. Familiar scenario, right? Well, this is where establishing boundaries helps nourish your mental health. 
 
Setting boundaries at work is like creating a safety net for your emotional health. It is not about being cold or unapproachable but rather about defining what is acceptable in terms of behavior, workload, and personal space. Here's why it's worth having those sometimes-difficult conversations to keep your boundaries sacred:

• Stress Reduction: By setting clear boundaries, you regain control over your time and energy. You can focus on tasks without constant interruptions or unreasonable demands, leading to decreased stress levels and enhanced productivity.

 

• Improved Work-Life Sustainability: We've all heard about the importance of work-life balance, but without boundaries, it's nearly impossible to achieve. Knowing when to say "no" to overtime or unplanned tasks ensures you have predictable time for yourself, family, and hobbies, boosting your overall happiness.

 

• Respect and Professionalism: Establishing boundaries shows that you respect your own needs and time, and it sets an example for others. Colleagues and supervisors will view you as a professional who values self-esteem, leading to more respectful interactions (see The Power of Boundaries: How Showing Self-Respect Gets You More Respect at Work).

 

• Enhanced Mental Health: Unchecked work pressures and blurred lines  on personal time will take a toll on your mental health. By maintaining healthy boundaries, you protect yourself from burnout, anxiety, and emotional exhaustion.

 

• Strengthened Relationships: It might seem counterintuitive, but setting boundaries can lead to better relationships with your colleagues. By communicating your limits respectfully and clearly, you prevent potential conflicts and misunderstandings.

 
Now, I won't sugar-coat it - setting boundaries can be challenging, especially in a professional setting where you may fear being perceived as uncooperative. But remember, standing up for yourself and your wellbeing is not selfish; it's an act of self-love and self-respect that means others will have more respect for you.
 
Here’s a “recipe” for having those (sometimes) difficult conversations to respect your boundaries:

• Choose the Right Time and Place: Pick a neutral and private setting to discuss your boundaries with a colleague or manager.
• Be Clear and Specific: Clearly communicate what you are comfortable with and what you’re not. Setting specific expectations leaves little room for misunderstandings.
• Stay Firm but Polite: Hold your ground, but remember to maintain a professional and courteous tone during the conversation.

 
To close, setting boundaries at work is an investment in your emotional and mental health. It empowers you to prioritize yourself, manage stress, and nurture healthier relationships with colleagues. So, don't hesitate - have those important conversations so you can enjoy a happier, more fulfilling work life.

​Your wellbeing is worth it!

​Today, we're diving into a topic that might make some of us feel a little uncomfortable - the fear of feeling feelings in the workplace. Yes, you heard it right! We're talking about emotions and why ignoring or suppressing them can be a career killer for even the most dedicated individuals.
 
Picture this: You're at work, trying to maintain a stoic façade, but deep down, you're grappling with stress, frustration, or even bubbling excitement. And what do you do? You stuff those feelings deep down, lock them away, and put on a neutral face. After all, emotions are seen as a sign of weakness in the cutthroat world of business, right? 
 
Wrong!
 
Suppressing emotions might seem like a quick fix (or part of being “professional”), but it's actually a ticking time bomb. Ignoring how you feel can lead to burnout, decreased productivity, and strained relationships with colleagues who can’t connect to the “real” you. So, let's discuss how embracing emotions at work can actually boost your career and help you become a more successful and fulfilled professional.
 

• Practice Self-Compassion: First and foremost, be kind to yourself. We all have emotions, and that's perfectly normal. Instead of berating yourself for feeling a certain way, acknowledge and accept your emotions without judgment. Treat yourself as you would treat a friend in need, with empathy and understanding.

 

• Create a Safe Space: Find a trusted colleague, mentor or coach with whom you can share your feelings. Having someone to talk to can provide perspective, help you process emotions, and prevent feelings from festering within you (or exploding out of you).

 

• Embrace Emotional Intelligence: Emotional intelligence is the ability to recognize, understand, and manage your emotions and work with the emotions coming from others. Develop this skill to navigate social interactions, handle conflicts, and build stronger relationships with your boss, or your team and peers.

 

• Practice Mindfulness: Take a few minutes each day to check in with yourself. Mindfulness techniques, such as deep breathing or introspection, can help you stay present and regulate your emotions more effectively.

 

• Use Emotions as a Guide: Emotions often serve as internal signals, guiding us towards what truly matters. Embrace this aspect and use them as a compass to make decisions aligned with your values and goals.

 

• Build a Support Network: Surround yourself with colleagues who uplift and support your emotional wellbeing. Having a strong support system can help you weather tough times and celebrate your successes together.

 

• Seek Help when Needed: If emotions are overwhelming and affecting your wellbeing or work performance, don't hesitate to seek professional help. There's no shame in getting support from a therapist or a coach (mine’s been instrumental in helping me to support and maintain my emotional health).

 
Remember, embracing your emotions doesn't mean you have to wear your heart on your sleeve or be emotionally vulnerable all the time. It's about finding a healthy balance that allows you to acknowledge and express your feelings constructively.
 
To sum up, the fear of feeling is something many of us grapple with (especially at work), but by embracing your emotions and practicing self-compassion, you can create a more supportive and successful work environment. So, let's drop the mask, embrace our authentic selves, and pave the way for a more fulfilling and rewarding career journey ahead!

​I want to talk about a topic that might seem simple but is often more complicated than it appears: saying "thank you" at work. We've all been there; we want to show appreciation without coming across as insincere or worse, like we're sucking up to someone. But fear not, striking the perfect balance is possible without damaging your reputation! Let's explore some best practices for expressing gratitude genuinely and with just the right amount of emotion.
 

• First things first, it's essential to recognize that thanking someone at work is more than just a polite gesture. It's an expression of acknowledgment and respect for their efforts, which can go a long way in fostering strong interpersonal connections and a positive work environment. Unfortunately, many professionals shy away from giving thanks because they fear they won't find the right words or worry about making things awkward. Trust me, you're not alone in worrying you’ll botch it (especially if the person you want to thank is somewhat intimidating, like a distant colleague, or your boss’s boss). 

 

• The key is to keep it genuine and authentic. Avoid using over-the-top language or exaggerated praise that might be perceived as flattery. Stick to the facts and focus on the specific actions or qualities you appreciate. Instead of saying, "You're the best co-worker ever!" try something like, "I really appreciate how you handled that project with such attention to detail and efficiency. It made a significant impact on our team’s success."

 

• Another aspect to consider is timing. Don't wait for the perfect moment; a timely "thank you" can make a world of difference. If a colleague helped you out or exceeded expectations, seize the opportunity and express your gratitude then and there. A heartfelt thanks is much more impactful when it's given soon after the deed.

 

• When it comes to emotions, it's entirely okay to let them show. Expressing genuine feelings of gratitude is a sign of emotional intelligence and can help build stronger connections with your colleagues. Just remember to keep it professional and balanced, avoiding the risk of getting too sappy or sentimental.

 

• Consistency is also vital in expressing thanks. Make it a habit to show appreciation for the efforts of your colleagues regularly. Whether it's a simple "thank you" in an email or a handwritten note, consistent acknowledgment can create a positive and supportive atmosphere in the workplace, and will ensure others know you mean it (and are not just being “nice”).

 
Benefits of consistently expressing gratitude are more than just warm fuzzies. Research has shown that showing appreciation can enhance your overall wellbeing, reduce stress, and boost productivity. Moreover, it fosters a culture of positivity, where people feel valued and motivated to perform at their best.
 
So, next time someone at work goes above and beyond or simply makes your day better, don't hesitate to show your thanks. Remember, it's about sincerity, specificity, and timeliness. Embrace gratitude as a powerful tool to enhance your workplace relationships and improve your overall work experience.
 
As a quick reference, expressing gratitude at work is not about mastering flowery language or turning into a people-pleaser. It's about genuinely acknowledging the efforts and contributions of others. By following these best practices, you can build meaningful connections, boost team morale, and foster a supportive work environment that benefits everyone involved. Happy thanking!

​Hey there, fellow success-focused professionals! Today, let's dive into a topic that's near and dear to all of us: work-life sustainability. Gone are the days of chasing elusive work-life balance, trying to juggle work and a personal life as if they were opposing forces. Instead, let's explore the concept of work-life sustainability and how it can safeguard your emotional energy, leading to greater career success and longevity.
 
So, what exactly is work-life sustainability? Well, it's about seamlessly blending the various facets of your life into a harmonious whole. Work is not isolated from life, but rather a part of it. This mindset shift can make a world of difference in how you approach your daily responsibilities. Now, you might wonder how to achieve this seemingly magical state of work-life integration. Well, there's no one-size-fits-all approach, but here are some practical ways to get started:

• Flexible Work Arrangements: Embracing flexible work options can be a game-changer. Whether it's remote/hybrid work, flexible hours, or job-sharing, these alternatives allow you to customize your work schedule to fit around your personal commitments. By having control over your time, you can be present for important moments in both your personal and professional life.

 

• Set Clear Boundaries: Establishing clear boundaries between work and personal time keeps things in synch. Avoid checking work emails during family time or allowing personal issues to interfere with your work responsibilities (if you have a personal issue to resolve, take the time you need away from work, it’ll will help take the pressure off both work and life). By defining these limits, you'll be better equipped to focus on each aspect without the added stress of constant overlap (working someplace that doesn’t respect boundaries? I’ve got you covered).

 

• Prioritize Self-Care: Remember, you can't pour from an empty cup. Make self-care a non-negotiable part of your routine. Engage in activities that rejuvenate your emotional energy as well as your physical energy, whether that’s reading a book, deep breathing, or pursuing a hobby. Taking care of yourself will boost your emotional energy and increase your resilience.

 
Why is preserving emotional energy so vital for career success and longevity? Well, emotional energy is the precious fuel that drives our performance and overall wellbeing. When we're constantly burned out or emotionally depleted, our productivity suffers, and we're more prone to making mistakes and poor decisions (remember, no one makes good decision when they’re exhausted or frustrated).
 
When you prioritize work-life sustainability and protect your emotional energy, several amazing things happen. First, you’ll experience increased job satisfaction and can be more effortlessly engaged in your work. Second, you’ll become a better problem solver and decision-maker, as your mind is clearer and more focused (free of decision-fatigue and doubt). Third, your creativity flourishes, allowing you to think outside the box and innovate.
 
Moreover, protecting your emotional energy directly impacts your professional career longevity. Burnout is a real issue in today's workplace, and it can lead to decreased performance, higher turnover rates, and even serious health problems. By integrating work and life in a way that nurtures your emotional wellbeing, you build resilience and can sustain your career passion and drive for the long haul.
 
To sum up, work-life sustainability offers a refreshing perspective on achieving harmony between our personal and professional lives. By embracing this approach, setting boundaries, and prioritizing self-care, you can better safeguard your emotional energy, paving the way for sustained career success and fulfillment. So, let's ditch the notion of work-life balance and embark on a journey of work-life sustainability to lead happier, more rewarding professional lives. Cheers to a more fulfilling career ahead!

Let's talk about an issue that many of us face in the corporate world - negotiating work-life sustainability in an organization that seems to have a blind spot for boundaries. We all know how crucial it is to strike a balance between our work and personal lives, but it can be challenging when the company culture doesn't value this aspect as much as it should. So, how can you effectively manage the stress of defending your boundaries while fostering a win-win solution that supports both business success and our wellbeing? I’ve got you, let's jump in!
 

• Acknowledge Your Value:
  First things first, recognize that your wellbeing matters! Start by communicating to yourself the importance of maintaining healthy work-life sustainability. When you acknowledge your value and worth, you’ll be better equipped to advocate for your wellbeing in the workplace.

 

• Find Common Ground: 
  Approach negotiations with a win-win mindset. Demonstrate how your work-life sustainability can actually benefit the organization by increasing your overall efficiency and commitment. Frame your boundaries in a way that aligns with the company's goals and values. Show that your well-being supports a more engaged and motivated workforce.
  
  

• Gather Data and Examples:
  When addressing work-life sustainability with management, gather data and concrete examples that demonstrate the positive impact of sustainable living on business outcomes. Specifically, the positive impact vacations and moderated working hours have had on ideation, motivation and productivity (you can bring examples from your work outcomes, or more general results from projects and successes the organization’s had).  Research has shown that employees who are well-rested and have time for personal pursuits are more productive and creative. Utilize your research data to demonstrate that your wellbeing can be directly tied to the company's success.

 

• Advocate for a Trial Period:
  If the organization is resistant to changes, propose a trial period where your boundaries are tested and measured. Assure them that you are committed to maintaining your productivity while focusing on your wellbeing. After the trial period, evaluate the results together to see the impact on both your performance and the organization's success.  Objectivity is key here, the idea is to use data from your performance, not how your performance compares to that of others with different strengths and opportunities.

 

• Set and See:
  Organizations may have no idea of the individual work-life sustainability boundaries that are followed at work; they simply don’t notice personal boundaries when deliverables are met.  If there is little risk to your reputation or performance, set and follow the boundaries you need for work-life sustainability.  If no one notices and your performance is viewed positively (it helps to keep that front and center in your boss’s mind), you’re good to go without a wave-making conversation (and if it comes up later, you can point to the positive outcomes to your performance the boundary made possible).

 

• Form a Supportive Network:
  Team up with like-minded colleagues who also value work-life sustainability. Together, you can strengthen your arguments and provide each other with emotional support. A united front will be harder to ignore, and it may encourage the organization to consider alternative approaches to work-life integration.

 

• Be Resilient and Consistent:
  It's essential to be persistent and consistent in defending your boundaries. In a status-quo environment, it may take time for the organization to adapt to change. Stay resilient, focus on the positive outcomes, and continue to communicate your needs with clarity and confidence.

 
Negotiating work-life sustainability in an organization that doesn't value boundaries can be challenging, but it's not impossible. By recognizing your value, gathering data, finding common ground, testing a boundary, proposing trial periods, forming a support network, and remaining resilient, you can advocate for your well-being and ultimately support business success. Remember, a balanced and fulfilled employee is an asset to any organization, and it's up to you to communicate this message (and role model it) effectively. Use these strategies to find the perfect harmony between work and life!

Hey there, fellow commitment junkies! Let's take a moment to talk about something that affects all of us at work but often goes unnoticed: emotional energy. We all know how draining work can be, and it's crucial to understand what depletes our emotional energy and how we can tackle it head-on to thrive in our professional lives. So, let's dive in!
 
First off, emotional energy is the precious fuel that drives our performance and overall wellbeing, which is why it’s so important to know what depletes your emotional energy.  That list can be long, my friend. Constant pressure, tight deadlines, interpersonal conflicts, an absence of interesting work, excessive workload, and even the lack of work-life sustainability are just a few culprits that can leave us feeling emotionally drained at the end of the day.
 
Imagine this: You have a tight deadline for an important project, and you've been working non-stop, sacrificing quality time at home and social activities with friends. It's like a ticking time bomb for your emotional energy. Meaning, one day, you might find yourself snapping at your colleagues or feeling overwhelmed by minor setbacks. I’m writing from experience here; it’s happened to me more often than I’d like to admit!  But I’ve learned there are things we can do to support our emotional health and I’m sharing them here.
 
Anticipating and planning for circumstances that deplete your emotional energy is crucial for maintaining healthy work-life sustainability and thriving at your job.  so, let's talk strategies!
 

• Self-awareness is Key: Recognize the signs of emotional exhaustion early on. When you start feeling irritable, fatigued, or demotivated, take a step back and assess your emotional energy levels and what you need to do to recharge.  It may just be that you need a quick break (talking a walk) or a sign to keep the laptop closed evenings/weekends.

 

• Set Realistic Boundaries: Learn to say 'no' when your plate is already full. It's okay to decline additional tasks if it means protecting your emotional wellbeing (and the confidence to deliver on what’s already on your plate).

 

• Take Breaks and Rest: Incorporate short breaks into your workday to recharge. A walk outside, a few minutes of deep breathing or refilling your cup (physically and metaphorically) can do wonders for your emotional energy (coffee is my spirt animal but not a magic bullet).

 

• Prioritize Tasks: Tackle the most critical tasks when your emotional energy levels are at their peak. Don't be afraid to delegate less important tasks to colleagues (if that’s an option for you) or to seek clarity on the depth and degree of the assignment you’ve been tasked with (nothing sucks the life out of you faster than over-delivering on something that others won’t value because they can’t use everything you did).

 

• Build a Support Network: Surround yourself with supportive colleagues who understand the importance of emotional wellbeing. A little venting, sharing and laughter can go a long way to rejuvenating your spirits and motivation.

 

• Work-Life Sustainability: Instead of striving for work-life balance, aim for work-life sustainability. Find ways to blend work and personal life harmoniously, so one doesn't drain the other by supports both well.

 

• Hobbies and Passions: Cultivate hobbies and passions outside of work that bring you joy and fulfillment. They act as emotional outlets and help recharge your energy and confidence.

 

• Seek Professional Help if Needed: Don't hesitate to reach out to a therapist, psychologist or coach if work-related stress is overwhelming you.  Asking for help can be an immediate emotional energy boost.

 
Know that your emotional energy is precious, and taking care of it should be your top priority. By anticipating and planning for circumstances that deplete your emotional energy, you can reduce the impact and truly thrive at work. So, consider how you’d like to use these strategies for yourself to create a workplace where both success and emotional wellbeing live well together. You deserve nothing less!

Hello, hello, hello! Today I want to take us into uncharted territory. Let’s talk about something none of us were taught in school:  knowing how to name an emotion.  This one simple step holds the keys to unravelling emotional health at work, because feeling things you may not want to feel is one of the significant challenges many professionals face (especially at work). 
 
Emotions can be complex and nuanced, making it challenging to put them into words, so here are some helpful tips on how to effectively name your emotions:

• Pause and Reflect: In the midst of a hectic workday, take a moment to pause and reflect on how you're feeling. Find a quiet space, close your eyes, and take a few deep breaths. Tune in to your body and mind to identify any sensations or thoughts that might indicate you’re experiencing an underlying emotion.
  
  
• Increase Emotional Literacy: Familiarize yourself with a wide range of emotions and the words that describe them. There's a vast emotional vocabulary beyond just "happy" or "sad." Explore terms like "frustrated," "overwhelmed," "motivated," "grateful," "anxious," and so on. Having a diverse emotional vocabulary can help you pinpoint what you're feeling more accurately (and its intensity – there’s a big difference between feeling annoyed versus angry, even though they’re in the same “emotion family”).  Look up “wheel of emotions” for a tool that lists different emotions from positive to negative. It’s like a thesaurus for your feelings.

 

• Journaling: Keep a work journal where you jot down your thoughts and experiences throughout the day. When you encounter a situation that triggers an emotional response, write about it. Putting your feelings into words on paper can bring clarity and understanding.

 

• Seek Emotional Intelligence Training: Consider attending workshops or investing in an assessment focused on emotional intelligence and emotional awareness. These activities often provide practical tools and exercises to help you recognize and label your emotions effectively and deepen your resilience skills on your terms (even at work).

 

• Talk to a Trusted Colleague: If you're unsure about your emotions, talking to a trusted colleague or friend can be beneficial. Sometimes, an outside perspective can help identify emotions you might have difficulty recognizing within yourself.  Need something more structured to help you at work?  Consider working with a career coach.

 

• Practice Mindfulness: Incorporate mindfulness practices into your daily routine. Mindfulness (like deep breathing, journaling and other techniques) helps you become more present and attuned to your emotions, making it easier to identify and name them.

 

• Don't Judge Yourself: Remember there are no right or wrong emotions, and you don't get to choose what you're feeling. It's essential to avoid judging yourself for what you're feeling. Emotions are natural and valid responses to various situations, and acknowledging them without self-criticism is crucial for your emotional wellbeing.

 
Naming your emotions takes practice and patience, but it's a skill that can significantly improve your work experiences and overall emotional health & hygiene. 
Identifying and naming your emotions is like a GPS for your emotional wellbeing. When you can pinpoint what you're feeling, it's like shining a light on the unknown, making it less intimidating. It gives you a sense of control and clarity in the emotional chaos. Moreover, it allows you to communicate your needs effectively, whether to yourself or others, fostering healthier relationships.
 
Emotions are like messengers; naming them helps you understand their purpose. It's like deciphering a secret code, giving you insights into what's bothering you or bringing you joy. This self-awareness is the cornerstone of emotional intelligence, which contributes significantly to mental health. When you can navigate your emotions, you're better equipped to manage stress, make informed decisions, and ultimately, lead a more balanced and fulfilling life.
 
Embrace the journey of self-discovery, and with time, you'll become more adept at identifying and expressing your feelings, paving the way for a more fulfilling and balanced professional life.