Mental fitness in the workplace

You might have noticed the badge, "Stand up for mental health." It is an American based campaign. Count me in! In Canada, a mental health event  campaign culimates on June 6th. The "Not Myself Today campaign is "designed to educate and engage Canadians on the issues of mental health in the workplace throughout the month of May."  Check out notmyselftoday.ca site and create your own "mood badge," start a conversation, or pledge your support to mental health. 

Each day, I  help clients with  mental health issues return to work and that also includes military members who are transitioning to the civilian workforce.  In one recent Tweets, I shared the results of an Ipsos Reid survey which revealed that "16 % of working Canadians feel job is a frequent or ongoing source of feelings of depression, anxiety or other mental health issues."

For some, living with a mental illness can be debilitating, however,  many mental health  service providers  often concentrate on recovery as an achievable model .  If you have started a new job, or are have had difficulty keeping one, because of a mental illness, we in the mental health field often recommend creating a  self-care plan. Take a look at the four parts:

a. Early warning signs
Are you more sensitive than normal toward your  coworkers’  behaviours or remarks, or your supervisor’s comments?  Are you more emotionally charged at work?  

b.  triggers  (events that may have led to the crisis or state of being out of control)
Pressing deadlines,  unrelenting demands from customers, workers continuing to call in sick or not carry the load?  Afterward, things to spiral out of control at work, until you have a meltdown or complete loss of control.

c. coping strategies
How do cope with panic attacks or severe bouts of depression? Don’t wait until it’s too late.  Get support from a trustworthy coworker or mentor, or even your supervisor, and let him/her know you are struggling.  Maybe there is a way to manage your workload easier. In the meantime, get the supports you need.
Replace “unhealthy coping strategies” with healthy coping strategies.  The unhealthy  strategies may include  drug or alcohol abuse,  gambling, etc.  The unhealthy coping strategies, may be behavioural such as isolation and spending sprees; these can be tell tale signs that things are going awry.

Dealing with negative self-talk
As humans, we’re often our own worst critics. In the worst case scenario, it might involve someone who thinks he’s about to lose his job or believes that he cannot keep a job beyond a certain time.  Beware of these self-defeating thoughts. Challenge the information in those thoughts.  Is the information based on your opinion or perception, rather than facts? Is the information true 100% of the time?  Consider replacing them with more productive thoughts.    Try to engage in distracting activities or  pushing away  negative thoughts.
If you feel discouraged at work, focus on pleasant events to “reframe” your negative thoughts. Reframing techniques, which we often use in mental health, are designed to turn negative thoughts  into  a positive outlook  sensations.   Focus on  events that give you  pleasure, such as  family gatherings,  or memorable vacations. Make a mental note of accomplishments on the job, and then record them as milestones  for the end of the year.   To gather some ideas,  check out  www.mentalhealthworks.ca/wti/antidepressant_skills.

d. crisis planning
Who would you call in a crisis? What would you want your supports to be told or know?
Make use of 24/7 crisis lines.  Map out a plan and share your crisis plan with your circle of care.

For best results, practice these strategies when you are not in a crisis or mentally “unfit” to develop and rafine these skills.

If you are dealing with mental llness in the workplace, I strongly recommend a valuable resource, the  Great-West Life Centre for Mental Health in the Workplace, www.gwlcentreformentalhealth.ca. You'll see real people tell their stories in English and French. Well worth the time!


Melissa C. Martin
bilingual career/social media strategist
www.military2civilianemployment.com (under construction)
approved career expert, www.careerealism.com
Twitter: @ravingredhead and @melissacmartin

The OTHER side of professional burnout: What is your UV index?

  Careerbliss.com   wrote an excellent post recently on careerealism, “ where I serve as an approved career expert entitled, "Overworked? Five ways to avoid job burnout.”

I’d like to address another kind of burnout, which typically, is not discussed online, at least to the best of my knowledge!  Being UV (undervalued) Professional burnout can  happen when you are emotionally and physically exhausted, because you no longer feel  valued or appreciated at work;  to put it simply, when your skills set, talents and experience are not or barely being used at your current employer.  Some signs include:

-total exhaustion (see above) at the end of the workday

-increased moodiness

-difficulties in making decisions, concentration , focus and (intrnisic) motivation

-inordinate sleep patterns (usually broken, erratic or minimal)

-more work-related dreams versus joyous dreams

-visible decrease in intrinsic motivation to keep your job

-increased absenteeism (calling in sick, to put it bluntly)

-caring less about performance and focusing more on an exit from the immediate circumstances

In North America, the numbers bear out that employees,  are generally dissatisfied with their jobs, as opposed to their careers-what a shame! However, as a certified solution-focused career counsellor, the answers and resources lie within ourselves.  That said, here are some suggestions to consider,  before “abandoning the ship.” Remember that this is the most competitive workforce ever, so don’t be tempted to given into  emotional thought (“informed decisions, as we say in mental health), as opposed to rational thought.  And stay tuned for my “knock it out of the park” (A hockey-crazed Canadian I am, but I choose to use an American analogy about baseball!) strategy…….!

1.       Seek out a confidante immediately. If  you  believe no one is trustworthy, then consider another resource, which is…

2.       Consult an EAP (employment assistance or employment wellness counsellor ) at your workplace. Many employers offer this as a free, confidential service.  Keep in mind that because your employer is paying for this that your EAP sessions will be limited. (Tiime=money).

3.       At the end of the workday, fill your time with something pleasurable to keep up your spirits, such as a hobby, pastime, etc.

4.       Think about what main skills, talents or experience you are NOT using on the job, and figure out a way to retain them.  Volunteering , blogging or Tweeting could be an immediate way to showcase your USP (unique selling points).

5.       Market yourself on your USP on your social platforms, but being mindful that your current employer make be on the same SM sites! Vala Afshar, CEO of Boston-based Enterasys recently commented:" The web is your CV and social networks are your references." SO true!

6.       Start making plans now.

Ex: Set up 15 informational interviews or coffee chats within 2 months;  make a deadline of 6 months to change jobs (realistically speaking, because the average job search is now 33 weeks in the U.S., and about 27 in Canada).

7.       Set up employment targets. Keep track of your entries regularly, refresh and revise, if necessary.

8.       Send proposals to your employment targets , offering to ease their business woes with you as potential, fresh talent!

9.       If you “can’t be ‘em, join ‘em!”  I read a post today from a career expert on college graduates who suggested the purchase of a failing of fledging web site that could be resurrected  and then marketed as a “self –starter owner.” There are sites on which you can purchase an “entry level” web site and build it up to your liking.

And NOW, the kicker strategy provided to me from an EAP counsellor:   Write down “I SURRENDER” on sticky notes. Put them all through your home. “I surrender” means that you will NOT surrender to negative or unhelpful behaviours, such as emotional eating, drinking, or  tossing and turning  at night for twenty minutes, without getting up and physically leaving your bedroom  (BOY do I know that one intimately!)

What are your “I surrender”  ideas when faced with a professional burnout? I would love to hear your thoughts!

Melissa C. Martin, B.A., B.Ed.,  is a certified counsellor  and educator with 15 years’ experience in employment services.  She has counselled "burned out" professionals in the military, business and healthcare fields, using solution-focused counselling and motivational interviewing training techniques.

She was rated among the “top 100 inspiring, excellent career coaches on Twitter” in 2011 by onlinedegree.net

T: @ravingredhead and @melissacmartin

Site (in progress): military2civilianemployment.com

Blog: webinarcareercoach.blogspot.ca

Don't overlook a powerful tool for interviewing

You may think  you may have heard all of the latest tips and advice about interviews, however, overlooking one tool can "make or break"  your performance in an interviews.

Your voice.

Yes! As a former radio broadcaster in Canada and in northern New York, for ten years, I know the power of the human voice. Research says that "within the first 12 seconds of a conversation, the listener makes a judgement about your character, education, social status and intelligence," (Toronto Star newspaper).  I myself have been hired to voice scripts and company telephone directories in English and in French. Meantime, I came across an old article from the Toronto Star, Canada's biggest daily newspaper; Christina Harvey of Voice Dynamics Inc., a Toronto based company  that specialized in training people in telephone techniques and vocal style was quoted, " How a speaker says something is four times more significant than what he says." 

No truer words are spoken. We DO make judgements about how someone speaks, and as much as I am a self-confessed social media aficionado, at the same time, we seem to pay little or less attention to how we verbalize, and this can be costly.  Especially if you are facing an interview, learning to improve your diction and elocution of words can make a difference. Haven't you noticed,  that contemporary oral English has become more casual,  to the detriment of  pop culture and changing times. In my view, it is well worthwhile to curb this behaviour in the face of something as crucial as job interviews. As the old adage says," You only have one chance to make a positive, first impression."

Need some tips on how to improve your speech? I have spoken and presented at dozens of seminars, conferences and debriefings, within the military and civilian world.

Melissa C. Martin, B.A., B.Ed.

bilingual career/social media strategist

www.military2civilianemployment.com (in progress)

T:@melissacmartin (bilingual) and @raving redhead

melissacynthiamartin@gmail.com

10 days to stay focused during your job search

10 ways to stay focused during your job search

Hello job seekers:
Never lose your focus during your job search. No matter how tough things are, here are 10 tips to share with you:

1. Practise self-care. This is SO vital. Job searching can drain your energy unless you take preventative measures to stop it. Plan time for exercise, balanced nutrition, adequate sleep and supportive relations with friends, family and yes, pets!

2. Don`t take rejections too hard. Rejections, no responses, etc are part of  job searching. It really is a numbers game. Rejections do bring you closer to a positive outcome.

3. Get a copy of your performance evaluations from your last position (aka PER`s in military jargon). Embed your performance evaluations INTO your résumé. If nothing else, the evaluations will set you apart from other job seekers and serve as a conversation piece with an employer during an interview.
(An effective résumé should elicit good questions from an employer).

4. Get recommendations from former supervisors, colleagues, character references, etc. Use LinkedIn recommendations to maintain your social media profiles. Facebook also has a recommendation application called Branchout.com. Use it to your advantage. Another Facebook application that will promote your good name and brand is www.Beknown.com

5. Get support for all of your job searching efforts. Support includes the emotional, social and familial components of conducting a useful job search. Join a job finding club or join an online job finding club such as  http://www.careerealismclub.com

6. If you were laid off, allow yourself to grieve. Losing a job is synonymous with losing one`s identity, especially in North America.  (J.T. Donnell referred to this in a webinar on thise site previously). Check out my article on How to deal with the signs of a layoff on THIS BLOG). The article has also been posted on www.careerealism.com

7. Instead of acting like a `wounded job seeker, transform yourself into a solution builder.  Research desirable companies and come up with ways to improve their bottom line or appeal to their one track minds: can you save or make money for the company?

8. If your job search is stalled, apply the Zen approach. Do NOTHING. But only for a short while. Re-energize and then get your focus again.

9. No matter what your job search results are, maintain a professional demeamour through your personal brand. Make sure your brand is professional and consistent with how you want to be portrayed by potential employers.

10. Keep track of your milestones, whether major or minor. In all likelihood, you will be rewarded. Ensure that these milestones are reflected in your job searching marketing documents, such as a résumé.
Need help with staying focused in your job search? If you want to learn social media job searching strategies that work, please contact me.

Melissa Martin

www.military2civilianemployment.com
blog: webinarcareercoach.blogspot.com

Twitter: @raving redhead and @melissacmartin (bilingual)

1 small thing to get you through tough times

Are you one of the 68% of Americans (Canadian figures are similar) who dislikes his or her job? Or is your current job simply hard to handle?

There is a quick, simply remedy!  According to Hoben McGraw, author of Learning to laugh at work,  the answer is....humour!

Given this tough economy, where the average job search in the U.S. is 29 weeks (slightly less in Canada, with the strong natural resources-based economy), the simple things can matter, in the grand scheme of things.

Talking about humour, two men actually became extremely prosperous in the face of a tougher economy than the recession....the Great Depression! Their names? Will Rogers and Eddie Canton.  They were savvy enough to realize that people needed to laugh, in order to handle tough times.

So give yourself a humour break or smile during your next work day. Research has shown that making yourself smile will increase your likelihood of being happy.

Life is too short to go without humour, no matter how tough things may be for you! :)



Melissa Martin
bilingual career/social media strategist
Approved career expert on www.careerealism and www.secretsofthejobhunt.com
Rated among the top 100 inspiring career coaches on Twitter, onelinedegree,net, 2011
site: www.military2civilianemployment.com (in progress)
T: @melissacmartin and @ravingredhead

Twitter: How to Tap into this High-powered Job Search Tool

By Melissa C. Martin

Job seekers, I have three questions for you:

• Still haven’t opened a Twitter account to bolster your job search?
• Are you NEW to social media?
• Is your current job search stalled?

Attend my FREE webinar called, “Twitter: Tap into the High-powered Job Search Tool.”The New York Times called Twitter, “One of the fastest growing phenomena on the internet.”

In this 60 minute webinar, I will show you 5 secrets to using Twitter as a job search tool:

1. Create a powerful profile to attract potential employers and recruiters. Employers don’t hire generic employees. Create a profile that shows your winning brand!
2. Learn how to gain an audience (followers) in days. Using social media involves time and investment. It only takes a few steps to gain followers if you use Twitter to your advantage.
3. Whet your appetite with Twitter applications to increase your online visibility. Twitter features some applications that allow you to link your brand to other social media outlets for effective online presence.
4. Use hashtags to start a global conversation. Hashtags are a useful tool to narrow down your area of concentration and connect with others in your desired field.
5. Search strategically to land job leads and penetrate the hidden job market.

Also, you will discover:

• How to tap into influential contacts
• How to demonstrate your USP (unique selling points) to employers
• How to find stars in your field
• How to create a Twitpitch

Tune int by clicking on http://www.careerealism.com/how-use-twitter-job-search/

How to leave a dead end job

• Mar-12-2013 
• Articles

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This  post is dedicated to everyone who is sticking with a job that no longer fits. Maybe it was right for awhile, for a certain time and place in your life. But not anymore. When was the last time you jumped out of bed with excitement about what the day would bring?

However, we sometimes are ambivalent (stuck) about making a change.  Do these automatic thoughts plague you?

“But I love the people I work with.”

“It’s so convenient.”

“The money’s pretty decent, considering…”

Do these statements sound familiar? I’ve made them myself!  You know that job is sucking your soul and it’s time to leave. The only thing left to decide is how.

Above all, you want it to be your decision. Don’t let boredom and apathy lead to an attitude that gets you fired or passed over. Who wants to work with someone who is a burnout no matter how skilled he/she is ?  And speaking of burnout, one can be professionally “burned out” simply by not using one’s capital skills. I know, I have experienced this!

The number one reason people stay in dead end jobs is fear of the unknown. Are you clinging onto something that doesn’t fit just because it’s familiar? What if the unknown wasn’t scary? What if it was filled with joy and delightful possibilities?  Sure, there’s that transition period where you leave what you can do in your sleep and head into new territory. I assure you that the downhill slide of staying too long is far greater than the steepness of a little learning curve. How might you make unknown territory more comfortable?

1.            Make It Known….but use some discretion

Learn about  new possibilities. . Do research on Google plus, Linkedin, Twitter or even  a company Facebook fan page. Talk to people. Do informational interviews. Volunteer, be a trainee. Find ways to educate yourself. Go to school. Hire a trainer. Shine some light on the scary ignorance.  If you’re drawn to that line of work, you may have a natural inclination, or it put it simply, a “knack” for a skill or profession. The caveat? Just be discreet at work and find a mentor, if possible.

2.            Make It Up

There are a lot of successful people in the world who just decide that they know what they’re doing.  I’ll never forget my friend Susan, a beautiful and confident woman who discovered her gift for public speaking in Toastmasters  and went on to become a highly paid consultant just because she decided she was worth listening to.   She read a book or two, made a presentation, and was suddenly crossing the country getting big fees. There’s a lot to be said for boldness.  My favourite ancient people, the Romans (Virgil) said, “fortune favours the bold.”

3.            Try It On A Small Scale

Part-time or pilot projects work well particularly if you’re thinking of venturing out on your own. The hours are long when you don’t give up your day job,  but if you’re pursuing your passion you generally can find the energy. Cater a friend’s party for the cost of the supplies. Print some business cards on your computer. Do some pro bono work for a civic group for the testimonials. Before long, you’ll feel ready to go for it.

4.            Dive In

This is my favourite. I get enormous energy from leaping off metaphorical cliffs. Instead of screaming “NO”, try saying “Wheee!” or “Geronimo.” I’ve taken career risks and fortunately, they have paid off. I used the gift of intuition, a very underused, undermined skill.  Sometimes it takes a geographic change to get yourself out of a rut. Try something out there and see if you can fly.

5. Be Prepared

So maybe you’re not a leaper. You can plan for contingencies, save that nest egg. Find an answer for all the “what-ifs.”  But be careful not to over prepare. Just how likely are those eventualities that you’re covering? There comes a point when it’s time to take steps.  That’s when a plan comes in.

“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation), there is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favour all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way.

Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now”.

—J. W. von Goethe, German writer, artist and politican

Remember, if you only do what you already know how to do, your world may get pretty stale. Growth is an essential part of life. There comes a time to move on. You can feel when change is due. When that time comes the universe makes it easy for you. The money for graduate school appears, child care arrangements work out, an article about a new company catches your eye. Pay attention to the signals. Then trust your judgment AND your intuition. If something tells you this new opportunity is right, it probably is.

Melissa Martin

Bilingual career/social media strategist

Approved career expert on www.secretsofthejobhunt.com and careerealism.com

Twitter: @melissacmartin and @ravingredhead

1 skill that can help you get a promotion, be noticed or improve work relations

What do you think of when standing up for yourself? Does it make you feel weak? Wince? It is a bigger part of being assertive, an important social skill. In the mental health field, in which I work, it is not uncommon to see clients, and also those with addictions, choose the "victim" mode if things don't go his/her way, or worse, choose anger. In either case, these two behaviours are likely to lead to relapse to addictions, or have negative consequences in landing or keeping a job. 

Standing up for oneself is to self-assert. It is a social skill in development, whether in our personal or professional lives.

Steps to standing up for oneself:

1. Start your conversation by acknowledging someone else positively. For example, in dealing with a co-worker, say something like, " I think you're really good at what you do..."

2. State the problem by using an "I statement." In other words, focus on what you're feeling, as opposed to accusing the other person. For example: " I'm feeling upset about something that you said earlier, and I'm sure you didn't mean it." (Yes, I used this and it actually warmed relations with a co-worker). Wait for a response, then say, "I'd appreciate if you would..."

3. If the person is reactive, remain calm and repeat your feelings. (Remember, NO ONE can make you feel something). Assert what you would like, or behaviour you desire from the other person, as pleasantly as possible.

4. Ask the other person if he/she understands. Unless there is friction, the other person is likely to acknowledge what you said or what you want.

5. End the conversation on a light note. An ideal ending is something like," Thanks for hearing me out."

Your mission

Think about a situation that involves s boundary of some sort and stand up for yourself. Rehearse what you would say.

Some guidelines

1. May I speak to you for a minute? Or, do you have a free moment to talk?

2. Say something positive.

3. State the problem and identify the feeling  that you have about the situation.

4. State what you'd like to change. For example, "In the future, I'd appreciate if you would..."

5. Clarify if other person understood.

6. Thank and show appreciation.

Standing up for oneself does not happen immediately. It is a skill that is developed gradually. With practice, you will gain power and self-confidence. The latter is particularly valuable if you are hoping for a promotion.

Banish the 'P word" in interviews

 
I'm approaching 15 years in employment assistant services and have served on interview panels in military and civilian environments. Yet I still hear the same refrain when an interview asks the job candidate how to describe him or herself. The P word emerges....perfectionist. Cringggggge!

For your next interview, here's a short lesson:
Perfectionism is an  absolute term. It is a figment of one's imagination. The P word also denotes rigidity and lack of compromise. Instead, opt for a replacement, such as excellence. Can you see where I'm going with this point? Excellence is flexible and negotiable, two valuable traits that you already want to present in an interview. Procrastination hinders progress and progress, (in other words, change, which in my field often means returning to work). Excellence, on the other hand, rewards change.

Have you ever uttered the P word in an interview? Now, you'll think twice before choosing that word which is often dismissed straight away by interviewers.

Get my FREE 32 page report, "Turbo charge your job search," lnkd.in/yVH4RG


Melissa C. Martin
bilingual career/social media strategist
webinarcareercoach.blogspot.ca
Approved career expert on www.careerealism.com
Approved career expert on www.secretsofthejobhunt.com
Site: www.military2civilianemployment.com (in progress)
T: @ravingredhead and @melissacmartin

Do you resist change in your job search?

Despite the rapid changes in job searching and the advent of social media (not a panacea, however, it remains one of the "fastest growing  phenomena, as the New York Times once observed), I continue to see job seekers demonstrate the same behaviours-not taking risks.

Are you, as a job seeker, adverse to taking a risk? Judith Cook, from the University of Illinois defines risk aversion as "a  reluctance of a person to accept a bargain with an uncertain payoff, rather than another bargain, with a certain, but lower expected payoff." What does this mean? Admittedly, this is a psychological concept and  very applicable to job seekers.

If your job search doesn't seem to be bearing fruit, ask yourself, "What are you willing to try?" So instead of relying on a frustrating job search that doesn't produce the results you want.

Let's break down a job search that isn't working and calculate the risks:

Option #1:
Identify a "risky" activity that you can do for the first time.
Do some cold calling?
Call back after an interview?

Option # 2:
Set up an informational interview?
Connect with someone on Linkedin.com and ask for a recommendation?
Send a direct message to a recruiter on Twitter (after spending some time building rapport).
Ask a colleague or former colleague for an endorsement on Linkedin?

Option # 3
Creating a #hireme campaign on Twitter?

Before jumping into these options, examine the benefits of  the "risky" activities. Now examine the "costs" of the risks.

Next, here's what to do:
1. Clarify your decisions. Do they fit into your overall plan?
2. Explore your decisions.
3. Identify your needs.
4. Plan your next steps.
5. Evaluate your "risky" job search activities.

The best to you in your job search. Have you taken a risk lately? Let me know how it turned out.

Melissa C. Martin
bilingual career/social media strategist
blog: webinarcareercoach.blogspot.com
T: @ravingredhead and @melissacmartin