Spend some time learning more about career or stress management. Explore infographics and blogs on the topic, download the workbooks for an in-depth personal exercise, and check out the coaching options available.
Career development and career change
Work Life Balance
Career Development and Career Change
Do you know where you want to go with your career? It’s always a good idea to have a vision of the future and a game plan. Get started by establishing a career vision, setting some career goals and defining an action plan. Think about where you are at today and where you would like to get to. Build a continuous learning plan. Take it to the next level and identify some potential sponsors and mentors. Decide on some milestones to get to your vision of the future. Define specific actions to get there.
You may have a vision of where you want to get to, but no real plan to get there. Actively managing your career is one of the most important things you can do. And yet, there never seem to be quite enough hours in the day to spend time on doing it. When you have a career plan, you have:
A learning plan
A professional network
A sponsor or sponsors
A mentor or mentors
Check out blogs on career development or professional skills
Read the whitepaper : Ex IBmers Guide to Career Progression
Map out your goals and progress with the Career Planning Workbook
Get help building and pursuing your career plan – find out more about coaching options
If you are sick and tired of what you are doing but unable to decide what you should do about it, think about taking the time to do a little career exploration. It takes time and preparation to shift careers. Don’t wait until your back is against the wall to start planning for a different future.
Read blogs on career development
Do some self-exploration with the Career Exploration Workbook
Get help working through your options – find out more about coaching options
Work Life Balance
The infamous, ephemeral work/life balance. Family. Career. Success. Personal Fulfillment. Is it really possible to “have it all”? I think so. How can you realistically drive that balance? I believe it comes down to one thing. Prioritization.
Read my blog The Elusive Dream – Work Life Balance
Identify your biggest gaps to Work Life balance with the Work Life Balance Workbook
Get help working through your life priorities and building an action plan – find out more about coaching options
When stressed, angry, frustrated are the adjectives you use most often to describe how you feel, it’s time to make a change. Negative emotions are over-powering and they take control of our lives if we don’t learn how to manage them. But you can learn how to relieve stress and other negative emotions. Whether you go deep and learn the full process or just learn a few tricks, you can make a difference in your life starting today.
Your thoughts are the starting point for… everything
There is a simple, lightning fast cycle we go through a hundred, a thousand times a day. We have a thought, we experience an emotion, our body reacts physically to the emotion and we take action. It doesn’t sound like something that has a huge impact on our lives, but now, think about how often the chatterbox in your head delivers a thought to you. And how often those thoughts are negative (I’m fat, stupid, lazy, no good, slow, etc. etc.). Think about how your body reacts when you are angry or scared – tensing up, preparing for flight or fight. Think about how stress is impacting you physically as well as emotionally. This cycle owns us if we let it.
Check out the tools below for different ways to interrupt the circle.
Get help learning and applying the tools – find out more about coaching options
Interested in a face to face workshop? Contact me!
Recognize Negative Thinking Patterns
The first step to taking control is to begin to take notice of the thoughts that pop up regularly in your head. Of course, what happens around us stimulates our thought process. We see, hear, smell, touch something and our brains begin by acknowledging that something. Simultaneously our experience and beliefs kick in and influence our thoughts. In addition to our life context, we may fall into the trap of confounding fact with opinion, judgement or speculation. There are numerous negative thinking patterns which can govern our perspective.
Read my blog: Breaking negative thinking patterns
Check out other blogs about managing stress
Get help breaking your negative thinking patterns – find out more about coaching options
Anger, frustration, disgust and other negative emotions often stem from things that challenge our deep beliefs. If we feel someone been unjust or amoral it bothers us. But sometimes, it is our own beliefs which frustrate and disgust us. If we deeply believe we aren’t good enough, smart enough, pretty enough, rich enough, etc. we feel inferior and unhappy.
Anger, frustration, disgust and other negative emotions often stem from things that challenge our deep beliefs. If we feel someone has been unjust or immoral it bothers us. But sometimes, it is our own beliefs which frustrate and disgust us. If we deeply believe we aren’t good enough, smart enough, pretty enough, rich enough, etc. we feel inferior and unhappy.
When our core beliefs work against us, it’s time to reevaluate and rewire them. It is possible, as hard as it may seem.
Read more about this in my blog “What’s holding you back?”
Get help identifying and changing the beliefs holding you back- find out more about coaching options
Managing Your Emotions
If you’ve ever been called “emotional”, you know that feeling when your emotions have taken over – your voice, your body, your very core. Strong emotions like fear and anger send us to our lizard brain where the only options are flight, flight or freeze. Learn how to manage your emotions but first naming them, and then listening to the message they are trying to send to you. My blog Mastering your Emotions explains this in more detail.
Explore other blogs on managing stress
Get help to work on better managing your emotions – find out more about coaching options
Situation Analysis: ABCD Method
All the elements above can help you effectively analyze difficult situations where you are not happy with the outcome / your own actions. In every situation, our thoughts are impacting our emotions and ultimately our behavior. By analyzing the situation, our thoughts and the ultimate consequence of our thoughts, we can identify an alternative scenario which changes the outcome. Sometimes we can change the outcome immediately (stop feeling bad), sometimes the analysis helps us to ensure we don’t act and react the same way in the future.
Check out my blog One for the Toolkit : Situation Analysis to learn more about analyzing situations which you could have influenced differently.
Get help applying the ABCD method and make permanent change – find out more about coaching options
Tips to turn off the Chatterbox
Once you start to notice thoughts popping up, you will probably want to learn how to turn off your thoughts. Like a bad radio station in the dentist’s office, we think there’s nothing we can do but grit our teeth and listen. But you can control your own thoughts in many ways. Sometimes, we just want to turn them off. My blog Turning off the Chatterbox shares a few tricks for turning off that little voice.
Differentiating Fact from Opinion (and Speculation)
As you start to recognize negative thinking patterns, you’ll realize that differentiating fact from opinion is critical to changing the patterns. As simple as it seems, we don’t always do a good job of telling the difference. The chatterbox in our head is often serving up opinions we treat as facts. Find out more about why this simple distinction can make such a big difference in my blog – “Are you sure? Differentiating fact from opinion.”
Influence without Authority
So many roles require influence without authority. Whether you are a team leader, a project manager, an account manager or …… you need to corral and drive others to get stuff done, but you are not their boss. Some people will be happy to follow, others will not. Learning how to Influence without authority can help you to light the way in time of stress and drive others towards a common objective with calm and clarity. I like to focus on six areas of influence.
Download the whitepaper : Successfully Influencing Without Authority: A Project Manager's Perspective
Explore educating your team with a workshop on “Working effectively in a matrix environment”
Communicating effectively is an important skill but for managers and project managers, it is essential. Some of the key elements to communicating effectively are understanding communication styles, building a communication system and listening effectively.