And it is getting worse.

Although employee productivity over the past year is up, it has come at a significant human cost.  Fifty-four percent of employees feel overworked, and 39% feel exhausted, according to the 2021 Microsoft Work Trend Index Report.  Much of it is caused by the increased “digital intensity” of workers’ days.

Just look at the data from the report comparing Microsoft 365 collaboration trends between February 2020 and February 2021

• 148% increase in time spent in meetings
• 45% increase in chats sent per week
• 42% increase in after-hours chats sent per person
• 40.6 billion more emails sent

It’s no wonder that droves of employees are heading toward the door in The Great Resignation.

Here are some suggestions from Kaiser for companies to address workplace stress:

• Hold a workshop to identify common stressors and brainstorm possible solutions
• Align company policies with best practices for preventing stress and burnout
• Educate employees about available stress management and mental health resources, including your EAP (Employee Assistance Program) and health plan
• Offer activities like meditation and yoga, mindfulness programs or apps, or resilience training
• Continue asking for feedback and improving so that stress management becomes integral to your culture

It’s also important for employees to feel empowered and to know when to say “when.”

Here are some tips for employees:

It’s okay not to be okay. There’s no shame in admitting you’re overwhelmed or overworked or simply burned out. We saw some great examples of this in the recent Olympics when several athletes prioritized their mental health over others’ expectations and accolades.

Take frequent breaks during the day. Breaks are even more important in a remote and hybrid world, according to Dr. Mary Donohue, Founder of Digital Wellness. “In digital, information is overwhelming and can lead to a constant state of panic. You need to make a quiet space in your day to allow your brain to distill the constant flow of information.”

Talk to your leader. Explain what’s going on and work together to co-create a solution and learn about resources for help. Some time off, a flexible schedule, taking advantage of the EAP program, for example.

Make time to feed your soul. Whatever makes you happy, makes you laugh, calms you down, just do it. On a regular basis.

Use your vacation time. And TOTALLY disconnect.

Remember, if you don’t take care of yourself, you’re not going to be good for anyone or anything!

Find even more stress busters in my Stress for Success podcast series.

Till next time, keep it real.

Karen

The post It’s Time We Paid Attention to Workplace Stress appeared first on PeopleThink.

After being isolated for more than a year, many of us are finding it difficult to fathom going back to commutes, publicly presentable attire (pants!), and the need to be more social. We grumbled about going into our caves, and now we’re a bit anxious about coming out of them.

So many questions.

What’s the protocol when we first meet in person again? Shake hands? Hug? Will people notice that I’ve gained weight? That my hair is different? Do I need a new wardrobe? What will the team dynamic be when we’re all in the same room? Will my job be the same? How will expectations of me change? What if I don’t feel like chit chatting? Will I be safe from the virus? How will I keep up with stuff at home when I’m gone all day? How have I changed over the past year?

Transition can be difficult and…as with most things, it’s easier if you have a plan. Here are some tips.

Assess your fears. What are you most worried about? Leaving the safety of your home and potentially getting the virus? Having to use social skills that have been dormant for a while? Make a list. Acknowledging your fears is the first step in overcoming them.

Talk to your leader. If it’s safety from the virus that’s troubling you, find out what safety protocols are in place at your office. Most public health departments have issued specific guidelines for office re-entry. If it’s the commute, ask about flexing your hours or continuing to work remotely for part of the week. Many organizations are going back to work in a hybrid model.

Test the waters. Get together for coffee or lunch with one or two of your teammates to catch up in advance of going back to the office. Chances are they’re feeling anxious or disconnected as well. Reconnect in a casual atmosphere so you can support each other through the transition.

Reflect on what you’ve missed. Make another list of the things you’ve missed about being in the office with other people. Brainstorming sessions? “Water cooler” chats? Fewer meetings? (soooo many Zooms over the past year)? Group celebrations? And how about that clear line between work and home?

Go easy on yourself. No doubt it took you a while to adjust to working from home. This may take some time as well. Practice self-care – take breaks, get exercise, eat properly, and remember to make time for the things that feed your soul.

“We are always in transition. If you can just relax with that, you’ll have no problem.” – Chogyam Trungpa

Till next time, keep it real.

Karen

The post Back to the Office: Do I Have to Wear Pants? appeared first on PeopleThink.

Now add to that a global pandemic and the fact that despite the idyllic notion of “working from home,” many people are actually working more, and, well, that’s a whole lot of stress. Back-to-back Zoom meetings, an evaporating line between home and work, managing kids’ distance learning, concerns about the virus, the list goes on. And many of us just keep plugging on until…something…snaps.

Don’t let that happen to you. Too much stress actually interferes with productivity, can impair relationships, and may cause chronic health issues. Or even safety issues. We’ve all seen people walking along – even crossing streets – with their eyes focused on their cellphone.

So how do you recognize when you’re under too much stress? It starts by being self-aware.  When you start to feel overwhelmed, pay attention to how you respond to your work and the people around you.

Under stress, our positive qualities often get overextended causing negative impact. For example, someone who is detail-focused and analytical may exhibit “analysis paralysis” under stress.  Someone who is typically creative and social may become impulsive and overly emotional under extreme stress. And the “people person” who brings harmony to every meeting may suddenly become stubborn and resistant. 

When Mr. Rogers becomes Attila the Hun it’s time to get a handle on stress.

Here are some tips.

Set boundaries.  Establish a time after which you won’t take work phone calls or respond to work emails, texts, smoke signals, whatever. Manage expectations about your “work hours.”

Be willing to say “no.” When asked to do something with a clearly unreasonable deadline or without appropriate resources, explain the impact it will have on your current work. Offer alternative dates, suggest alternative resources.

Stop and pause. Do a personal check-in. Adjust priorities, if needed. Take a break.

Breathe. Deeply and often.

Laugh. Find something to laugh about every day. It truly is the best medicine.

For more tips on managing stress, tune into my Stress for Success podcast series.

“If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it.” – George Burns (who lived to be 100)

Till next time, keep it real.

Karen

The post You and Stress: Too Close for Comfort? appeared first on PeopleThink.

Here’s what he says:

All I really need to know about how to live and what to do and how to be I learned in kindergarten. Wisdom was not at the top of the graduate school mountain, but there in the sand pile at school.

• Share everything.
• Play fair.
• Don’t hit people.
• Put things back where you found them.
• Clean up your own mess.
• Don’t take things that aren’t yours.
• Say you’re sorry when you hurt somebody.
• Wash your hands.
• Flush.
• Warm cookies and cold milk are good for you.
• Live a balanced life – Learn some and think some and draw and paint and sing and dance and play and work every day some.
• Take a nap every afternoon.
• When you go out in the world, watch out for traffic, hold hands and stick together.
• Be aware of wonder. Remember the little seed in the Styrofoam cup: the roots go down and the plant goes up and nobody really knows how or why, but we are all like that.
• Goldfish and hamsters and white mice and even the little seed in the Styrofoam cup – they all die. So do we.
• And then remember the Dick and Jane books, and the first word you learned – the biggest word of all – LOOK.

Everything you need to know is there somewhere. The Golden Rule and love and basic sanitation. Ecology, politics, and sane living.

Let’s stop the madness and get back to basics.

It’s time for some cookies and milk.

Till next time, keep it real.

Karen

The post Let’s Review What We Learned in Kindergarten appeared first on PeopleThink.

So what are we to do? Give in to the negativity? No! Despite what’s going on around you, you have a choice as to how you respond to it, just like in this Native American legend.

One evening an old Cherokee was teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

“The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed.”

I’m here to suggest that you feed the right wolf. Make a conscious effort to focus on the positive, and increase what Shirzad Chamine calls your “positive intelligence” (PQ). Not only will you be happier, you’ll improve your relationships, increase your success at work, and, let’s face it, be a lot more fun to be around!

Here are some ideas for feeding the right wolf.

-Think about one thing that is causing you a lot of stress. Now think of three ways you can turn that into an opportunity.
-Practice saying “Yes, and…” instead of “Yes, but…”
-Keep a gratitude journal. Each day, write down something positive about the day.
-Surround yourself with positive people.
-Turn off the news and turn on a comedy.
-Get away from your computer and go for a walk, a hike, a run or some other activity OUTSIDE.
-Play.
-Watch kids at play.
-Meditate.

And check out my podcast: Please and Thank You – words that are very easy to use.

Let’s make positivity (and courtesy!) “trending…”

“You cannot have a positive life and a negative mind.” – Joyce Meyer

Till next time, keep it real.
Karen

The post Tips for Staying Positive – Feed the Right Wolf appeared first on PeopleThink.

Unfortunately, that often leaves out the human aspect, the physical, mental and emotional toll that a crisis can have on employees. The part that requires leading with our hearts.

So how do you do both? Here are some tips.

Let’s start with the heart part.

Maintain community. To me the term “social distancing” only makes this wild ride worse. Yes, we need to distance from one another, but let’s call it what it is – physical distancing – and recognize that we still need to be “social.” If ever there was a time when people need to connect it is now. Find ways to help your people connect remotely beyond your team meetings and work updates. Call your direct reports just to ask how they’re doing. Have them call their direct reports to check in. Set up a phone tree where team members call each other. Ask questions like, “What are you doing to take care of yourself?” “How is your family doing?” “Is there anything you need?” Listen. Show compassion. Make it about them personally and not just work.

Keep it real. Show your vulnerability. Empathize. Be understanding if they are a bit overwhelmed at the moment. They may be struggling to keep up with work while homeschooling their kids, or worrying about their aging parents, or stressing about when this is all going to end. Connect with them as a human being, not just their leader.

Respect the line between work and home. Encourage team members to establish set times when their workday begins and ends and then respect those parameters. Trust that they will get their work done when they get it done. They don’t need to be on call 24/7.

Trust your people. Trust and integrity are core to leadership. Always. Show your team that they can trust you to do all you can to help them be successful in this crazy world. Demonstrate that you trust them to do their work and support the success of the team. Don’t micromanage.

As for the head part…

-Be sure everyone on your team is set up to work at home, as applicable.

-Set clear and reasonable expectations

-Communicate, communicate, communicate (and remember that communication includes listening!)

-Have regular team meetings

-Share your plan for when this wild ride is done

-Remember to say “thank you”

Research shows that productivity during this time has skyrocketed. Some of it has to do with our work-oriented culture, some of it has to do with people being worried about keeping their jobs. The problem is – people may burn out. Don’t let that happen to your team. Lead with your heart and your head.

If you take care of your people, your people will take care of the business.

Till next time. Keep it real.

Karen

The post Leading with Your Heart and Your Head on This Wild Ride appeared first on PeopleThink.

A recent Fast Company article, “How to prepare yourself for the ups and downs of entrepreneurship” talked about this confluence of opposites.

“The reality is that entrepreneurship is an emotional roller-coaster–it’s either going to kill you or make you stronger. Most entrepreneurs out there are wrestling with this flux day in and day out. No doubt, the lifestyle can be exciting. The work can be incredibly fulfilling. But it can also be insanely stressful at times.”

In my experience as an entrepreneur, I’ve found that there are two things that keep me sane:

1. Building and maintaining a community
2. Making time to feed my soul

Building a community

Working on your own can get lonely. Especially when you’re in development mode and spending long stretches of time not talking to another human being. It’s important to make opportunities to share ideas, get feedback, and simply connect with others for community, support and, let’s not forget, laughter.

A few years ago I put together an AdviseHERy Board. The initial goal was to create a small board of directors (there were three of us, and this has now grown to four) who would help each other build our businesses, talk through issues, give feedback and ask questions that would move us forward. Over the years it has developed into an incredible support system both professionally and personally.

Another thing I’ve done to build community is join a co-working space. It gets me out of my home office a few days a week, and I can walk there, which is another benefit. In our current sharing economy, co-working spaces are becoming increasingly popular. Most even organize social and business-related events to help connect people.

Feeding your soul

The second thing that I think is really important for entrepreneurs – or for anyone really – is to take time (make time!) to feed your soul. Whatever that means for you.

We often get so busy trying to get that next gig or to keep up with all the responsibilities of business ownership that we forget to take time to rest and recharge. How often do you say, “I don’t have time for a break,” or, “I just need to get through this project, and I’ll take a break”? Don’t…put…it…off!

It doesn’t have to be a two-week or even a one-week vacation (although I highly recommend them!) It can be a 30-minute walk three times a week. An hour a day reading something that has nothing to do with your work. A concert. The theater. Yoga. Whatever it is, factor it into your schedule and make time to do it. Feed…your…soul.

Oh. And don’t forget laughter. You need at least one belly laugh a day!

Till next time,

Karen

The post Stressed Entrepreneur? Try This! appeared first on PeopleThink.

Certainly, there were things in the past year we’d all rather forget. And yet, you are doing yourself a major disservice if you don’t pause to reflect on – from a personal and professional standpoint – some highlights of your year. What did you accomplish? What did you learn? What challenges did you overcome? What new skills did you develop? Taking stock of these items will not only improve your view of the past year, it will also help guide your thinking as you plan your goals, intentions, whatever you want to call them, for the new year.

So. Grab a tablet, a pen (or your laptop), and a beverage of your choice. Find a quiet place and allow yourself 30 minutes or so to list out the following for 2018:

What I accomplished

What I learned

A challenge I overcame and how

A new skill(s) I developed

Once you’ve made your list, give yourself some time to reflect on (and feel good about) all that you’ve achieved. Focus on the positive! Then, as you plan for 2019 (and you are developing a plan, right?) let your list help guide your intentions (that’s what I like to call them) for the new year.

I think we’ve all figured out that New Year’s “resolutions” don’t work. They are typically too broad (lose weight, get out of debt, win the lottery) and not tied to specific actions or deadlines. Research shows that 80% of them are abandoned by February. So why bother, right? Wrong!

I suggest a different approach. First of all, keep it simple yet specific. Second, keep it balanced. Too often we focus so much energy on changing one aspect of our life that we totally neglect the other aspects. For example, there’s that promotion you want, so you put 110% of your energy into doing the work, gaining the visibility, and finding the opportunity that will get you there. Pretty soon you’re skipping the gym, eating junk food at the office for dinner, and saying “no” to time with family and friends. “Vacation? Not happening!” And do you get the promotion? Maybe. But at what cost?

Here’s my guide for creating a simple plan that will help keep your life balanced and moving forward. It’s called the Circle of Life. As you consider your intentions for 2019, think about the eight aspects of your life illustrated below. Where do you spend the most effort? As you look back on 2018, what aspect did you neglect or ignore? How will you change that this year?

Now make one or two intentions for each aspect. Make them simple, make them specific, and write them down! Include due dates wherever possible.

Once you’ve created your plan, keep it visible. Put it someplace where you can see it every day. Schedule time on your calendar once a month to assess how you’re doing. Pay attention to what’s getting out of balance, e.g., when work is eating into your intentions in personal growth or friends/family. Make some adjustments to get back on track.

Taking a look back before moving forward and being more intentional about creating balance in our lives are components of my GET REAL philosophy. So often we burden ourselves with what others tell us we SHOULD do – “find passion in your work,” “lean in,” “keep climbing that corporate ladder,” – that we lose sight of what we WANT to do. We are so focused on the destination that we miss the view along the way.

Here’s to an amazing and balanced 2019! I’m declaring it a year to GET REAL! Stay tuned for more GET REAL developments.

“The one thing that you have that nobody else has is you. Your voice, your mind, your vision. So write and draw and build and play and dance and live as only you can.” – Neil Gaiman

Till next time,

Karen

The post A New Year: Look Back Before Planning Forward appeared first on PeopleThink.

Here’s what research tells us about laughter.

Laughter relaxes the whole body. A good, hearty laugh (I like to call it a “belly laugh”) relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes.

Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

In addition to these physical and emotional benefits of laughter, there are also cognitive and social benefits.  Humor and laughter contribute to increased creativity, improved problem solving, enhanced memory and increased ability to deal with stress.  They also strengthen bonds with family and friends, increase attractiveness to others, and contribute to happier marriages and closer relationships.

And you might also be interested to know that while you are laughing you are burning calories! A researcher from Vanderbilt University conducted a small study in which he measured the amount of calories expended in laughing. It turned out that 10-15 minutes of laughter burned 50 calories.

Perhaps the best testimony for laughing comes from those who have spent their lives helping us derive the benefits of a chuckle, a chortle, a guffaw, a giggle, a cackle, a crack up, a smile, and a big ol’ belly laugh.  Here’s what a few of them have said….

“Laughter is an instant vacation.” – Milton Berle

“We need more kindness, more compassion, more joy, more laughter. I definitely want to contribute to that.” – Ellen DeGeneres

“If love is the treasure, laughter is the key.” Yakov Smirnoff

“The human race has one really effective weapon, and that is laughter.” – Mark Twain

“If Heaven exists, to know that there’s laughter, that would be a great thing.” – Robin Williams

“A wonderful thing about true laughter is that it just destroys any kind of system of dividing people.” – John Cleese

“Live by this credo: have a little laugh at life and look around you for happiness instead of sadness. Laughter has always brought me out of unhappy situations.” – Red Skelton

Till next time…keep laughing,

Karen

The post Laughter Really IS the Best Medicine appeared first on PeopleThink.

So what are we to do? Give in to the negativity? No! Despite what’s going on around you, you have a choice as to how you respond to it, just like in this Native American legend.

One evening an old Cherokee was teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

“The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed.”

I’m here to suggest that you feed the right wolf. Make a conscious effort to focus on the positive, and increase what Shirzad Chamine calls your “positive intelligence” (PQ). Not only will you be happier, you’ll improve your relationships, increase your success at work, and, let’s face it, be a lot more fun to be around!

Here are some ideas for feeding the right wolf.

-Think about one thing that is causing you a lot of stress. Now think of three ways you can turn that into an opportunity.
-Practice saying “Yes, and…” instead of “Yes, but…”
-Keep a gratitude journal. Each day, write down something positive about the day.
-Surround yourself with positive people.
-Turn off the news and turn on a comedy.
-Get away from your computer and go for a walk, a hike, a run or some other activity OUTSIDE.
-Play.
-Watch kids at play.
-Meditate.

And check out my latest podcast: Please and Thank You – words that are very easy to use.

Let’s make positivity (and politeness!) “trending…”

“You cannot have a positive life and a negative mind.” – Joyce Meyer

Till next time,
Karen

The post Feeding the Right Wolf – Staying Positive in a Firestorm of Negativity appeared first on PeopleThink.

We all know that a little stress is OK. It keeps our fight-or-flight juices working, and often helps us get the job done. And, we all know someone who lives by the motto: “I do my best work under pressure.”

However, too much stress can contribute to a laundry list of health issues, including headaches, nausea, high blood pressure, chest pain, and insomnia. Not to mention how being over-stressed (and no doubt cranky!) can impair relationships, decrease productivity, and increase the risk of accidents.

Having too much stress, or as we call it at Lumina Learning, being “overextended,” can even turn your positive qualities into negative ones. For example, someone who is detail-focused and analytical may exhibit “analysis paralysis” when overextended.  Someone who is typically creative and social, may become impulsive and over-emotional under extreme stress. And the “people person” who brings harmony to every meeting may suddenly become stubborn and resistant. When Mr. Nice Guy turns into Attila the Hun, it’s time to get a handle on stress.

So…how do you do it? Start by taking some time to sit down and review your day, your week, your life. Where and when do you notice your body crying “uncle” via a headache, mood swing, or other physical signal? Can you identify particular responsibilities, activities, people that are stress triggers for you? Is it the unexpected that gets to you, the volume of work, the work itself, or the fact that you never seem to get a break?

Write your personal/professional stressors down and then select and prioritize three that you will work on to reduce. Do you need to have a “difficult conversation” with someone to resolve a lingering issue? Do you need to request more resources to meet a looming deadline you are worried about? Ask for what you need.

And, to get started on reducing your stress level in general, here are some stress busters for you.

Set boundaries. Establish a time after which you do not take work phone calls or respond to work emails, texts, smoke signals, whatever. Manage expectations about your “work hours.”

Be willing to say “no.” When asked to do something with a clearly unreasonable deadline, or without appropriate resources, explain the impact it will have on your current work. Offer alternative dates or suggest alternative resources.

Stop and pause. Do a personal check-in. Adjust priorities, if necessary. Take a break.

Breathe. Deeply and often. Consider meditation. Take a walk in the park or along the beach.

Laugh. I can’t recommend this enough. Find something to laugh about every day. It’s good medicine!

“Laugh when you can, apologize when you should, and let go of what you can’t change…Life’s too short to be anything but happy.” – Unknown

Till next time,
Karen

The post Overextended? Try These Stress Busters! appeared first on PeopleThink.

Too often we focus so much energy on changing one aspect of our life that we totally neglect the other aspects. For example, there’s that promotion you want, so you put 110% of your energy into doing the work, gaining the visibility and finding the opportunity that will get you there. Pretty soon you’re skipping the gym, eating junk food at the office for dinner, and saying “no” to time with family and friends. “Vacation? Not happening!” And do you get the promotion? Sometimes. But at what cost?

There is a better way. We need to “shake up” our approach, put balance back into our lives, keep it simple, and, of course, insert some fun!

Let’s do an exercise. Close your eyes. No wait. Read this first. Then close your eyes. Imagine you are standing in the center of a circle – the circle of your life. There are eight sections in the circle, each representing a different aspect of your life:
1. Career/Business
2. Financial
3. Friends/Family
4. Health/Fitness
5. Personal Growth
6. Play/Fun
7. Significant Other
8. Spiritual

Now. Think about your life today and where – in that circle – you spend the majority of your time and effort. Is it in your career or business? Probably true for many of us. Is it worrying about your financial situation? Is it at the gym trying to forget about your career and your financial situation? What other aspects of your life are you neglecting in the process? Is your circle leaning significantly in one direction? Time for a change. If you truly want 2018 to be a better year, you need to get your circle back into balance. Here’s how.

1. Assess. Think about each of the eight aspects and how much attention you pay to them. Then rank each of them from 1 to 10 with 1 being “I pretty much neglect it” and 10 being “I spend most of my time and effort here.”
2. Review. What patterns do you see? What has been the impact – on you, on the neglected areas?
3. Recharge. Change the “out of balance” pattern by creating one or two SMART goals (Specific, Measurable, Achievable, Relevant and Time-bound) in each area of your life. These are not New Year’s resolutions that will dissolve by February, but reasonable goals that will help you pay attention to ALL aspects of your life.
4. Commit. Write the goals down. Put a due date on them. Share them with someone who will keep you accountable. Better yet, find an accountability partner who will recharge their circle of life and then you can keep each other accountable. It’ll increase the fun factor, too. And need I say that the fun factor is verrrrrry important?
5. Maintain. Keep checking your balance throughout the year to ensure that it doesn’t get off kilter. There will be times when you need to focus in one area more than the rest. That’s natural. But assess, review and recharge on a regular basis to ensure that you don’t let that one aspect of your life cause you to sacrifice the others.

Don’t resolve, evolve!

Here’s to a balanced and AMAZING 2018! I’m declaring this The Year of Shakin’ It up!!

Till next time,

Karen

The post Resolve or Evolve? Time to “Shake It Up” appeared first on PeopleThink.