The Smallest, Simplest Way to Reduce Stress at the Office

The Smallest, Simplest Way to Reduce Stress at the OfficeThe Smallest, Simplest Way to Reduce Stress at the OfficeForbes has written articles about it, Google trains its employees in it, and countless websites are now spreading the idea of it. So if you havent yet heard about the mindfulness movement, you probably wont be able to avoid it for much longer.Now, Ive seen plenty of workplace initiatives come and go. Typically, I refer to them as flavors of the month, since most are only around as long as the book promoting the program stays on the business bestseller list. But I truly hope that mindfulness in the workplace is different and that it doesnt simply become a buzzword well want to remove from a list of clichd office jargon by the end of 2014.Why? Mindfulness is incredibly valuable in an office environment. Do you ever feel anxiety over things that have already happened, like a bad conversation with your boss or a presentation gone wrong? Do you worry about what might happen in the future, like if there will be a layoff, if your new boss think youre as good as the old boss did, or if youll (finally) get that raise this year? Do you struggle with feelings of leid being good enough, worry too much about what others think of you, or wilt under the impact of working with negative people?If you recognize any of these thoughts, mindfulness can help. According to the Mayo Clinic, mindfulness is the act of being intensely aware of what youre sensing and feeling at every moment- without interpretation or judgment. And its been proven to improve quality of life, reduce stress, and eliminate the self-judgmental, jumping to conclusions-type thinking that can drive your anxiety levels up.Of course, this isnt something you can do overnight like many people, youll probably need to practice in order to develop the skills of mindfulness. After all, being intensely aware of your every moment is not exactly a perspective we honor in todays multi-tasking, information-overloa ded workplace.But there are some changes you can make- this week- toincrease your awareness of the present moment. To get you started, here are five incredibly helpful exercises from How to Train a Wild Elephant And Other Lessons in Mindfulness by Jan Chozen Bays, MD.Though they may seem like simple tasks, they can be a great jumping off point tomitigate the worries and distractions that consume your mindat work.1. Use the Opposite Hand When doing ordinary workday tasks, like writing with a pen or dialing the phone, try switching to your non-dominant hand. Because it doesnt have the skills of your dominant one, youre forced to think about what youre doing in the present moment.How it Helps This is a great demonstration of how much we unconsciously move through our lives. We dont have to think twice about using our dominant hand, but using the other makes us slow down and pay attention, as if its a new experience.2. Listen Like a SpongeIf youre having a conversation with a colleague or your manager, attend the conversation with no electronic devices. Dont formulate your response while he or she is speaking, and dont even take notes. Just focus completely on what the person is saying.How it Helps To do this kind of listening, you must quiet both your body and your mind. It may be a challenge to wait for your turn to speak, but by listening 100% attentively, you will be better able to take in what the other person is saying.3. Stop and ListenTry eating lunch in the cafeteria by yourself one day. While there, tune into the sounds drifting around you. Dont try to figure out what each sound is, where its coming from, or what you can do to stop it. Just listen to it as if youve never heard it before.How it Helps Intentional listening is another tool to quiet your mind. If your morning has left you frazzled with stress, too many emails, or a huffy customer, a listening practice at lunch will help you rejuvenate.4. Pay Attention to PostureTake notice of your posture du ring the workday. If youre standing in a slouch, straighten up. If youre hunched over in your desk chair, bring your shoulders back and take a few deep breaths.How it Helps Bays says that posture and focus are directly connected. When you feel drowsy and begin losing focus, your posture often deteriorates as well. By improving posture, youll increase your focus and pull yourself into the present.5. BreatheBefore you answer your phone, breathe. As soon as the ringing starts, pause and take three breaths. This will help settle your mind before answering the phone, which will help you go into that phone conversation fully focused and 100% present.How it Helps This exercise brings you into a state of stillness of mind and body, redirecting your attention to the moment and helping you respond to the caller with calm, kindness, and openness. If you would normally carry your workday stress into a phone call, the three breaths will help you to release that stress before you speak.When youve tried these exercises for a week or so, notice whats happening for you. No, they wont immediately dissolve all of your work worries, but theyll likely help you approach your struggles in a different way. And ideally, youll find a sense of calm, peace, and presence in the moment. Start with these simple steps, and see what happens.Photo of man at work courtesy of Shutterstock.

Go the extra mile Show everyone what youre made of

Go the extra mile Show everyone what youre made ofGo the extra mile Show everyone what youre made ofSelf-Assessment Quiz - TRUE or FALSEIm aware of how much extra work I can manage to take on at work.I enjoy being a gruppe player and taking on leadership roles at work.Being mora visible at work is in line with my career goals.Do you want to shoot to the top in yur career? Do you want to stand out to your babo? Do you want to be an exemplary employee that people trust and want work with? Add paper to the copier.What the what?Yes. Add paper to the copier When you go the extra mile at work, whether youre new to the company just starting out in the mail room or have advanced to assistant communications manager, people notice the little things you do, likehelping the entire teamby adding paper to the copier. Think about it, if everyone walks by the empty copier and grumbles, Thats not my job what happens? Productivity slows down, people get irritated and team morale goes down just a tiny bit over something which takes two minutes to fix. By taking this sort of initiative, youre actually showing everyone what youre working with fortitude, leadership, awareness, ability and desire to go the extra mile.Depending on the situation, going the extra mile can feel likesucking up, but sucking up aint always a bad thing. Especially when done right. If youre in a meeting and your boss asks for a volunteer to compile a spreadsheet of the attendees to last years company fundraiser gala, think about raising your hand. Sure, youre busy like everyone else and clearly that aint your job because you work in finance and headcounts aint sales.BUT can it be? If you work on this list, youll have an inside look at who attended the fundraiser which means youll have an inside look at who gave funds or was open to giving. You can use this info to create ideas to get more sales for the company. Ding Ding Winning Youve just helped your boss (which through this project may also get you more car eer-enhancing face time with her) and who knows, maybe youve helped out Jill in event planning who would have jumped off a bridge if given one more project today. Jill may then give you her extra tickets to a gala fundraiser art opening which could mean networking and future growth for youGoing the extra mile, isnt of course always as easy as filling up the copier. Or volunteering for unassigned tasks. Its thinking beyond what you were asked to do. Nothing pisses a boss off more than handing out assignments and getting backexactlythat which was asked of the assignee. Confusing? Doesnt have to be.Look at it this way bosses love working with team members whosimplifyher life the most. People who take the project they have been assigned and run with it. Make it their own. Without any drama or unnecessary complications. That PowerPoint deck from last year I asked you to update because I dont have the time? You not only updated the charts that were outdated, but youanimatedthe entire deck too? And added an appropriate video? You just made me look smarter than I am. I LOVE you for that Compare this to your colleague who got the same task and sent me her comments embedded in the deck about the changes shesuggestsmaking, replete with five paragraphs foreachcomment justifyingwhyshe is suggesting these changes in the first place. Oy Vey. Bosses dont need alla that We dont want to know all the background details you had to wade through to make the magic happen. We just want the magic. I dont want to know it took you 15 emails to find the person who had the answer to your question. I dont want to be copied on all 15 of those emails either And I dont want to know, unless I ask, that you stayed up until 4 am making that presentation literally sing. I just want the job done. Really well. You become the bosses pet when you up the ante with badass moves such as this. And this shows up in our bonus conversations. I start looking at you differently and asking you what your career goals are. Because, now Im vested in helping you move up. I can see your star power and potential.When you do that extra somethin somethin at work, you are demonstrating that you are a leader. Leadership is key to success and moving up the corporate ladder. (Pssst, heres aquiz on leadershipin case youre wondering how you stack up in this department.)However, newbie, do be aware of being dumped upon. Some bosses carry that corporate culture of churn and burn where they throw so much work at the capable achievers like you that adds incredible stress and ultimate burnout. You dont want this. Definitely consider the pros and cons of going the extra mile. If you have a boss who doesnt appreciate you - or even worse doesnt GIVE YOU CREDIT for all your hard work - you might need to take your ball and bat and head to a boss who isnt afraid to let your star shine. Look to your careerSMART goalsto help keep you on track.Now get on out there and start going beyondCheryl Grace is the sassy a unt, best friend, and berater youve always needed in your life. The successful jet-setting, global corporate executive founded the aspirational lifestyle brand Powerful Penny LLC. Her products, workshops and speeches probe, inspire and empower to ensure those who really want to can get to their next level of best. Her blogs on careers, prosperity, relationships, family, looking and living fabulously, and living a five-star life can be found atwww.powerfulpenny.com.

12 Companies With Amazing Work-Life Balance Hiring Now

12 Companies With Amazing Work-Life Balance Hiring Now12 Companies With Amazing Work-Life Balance Hiring Now When it comes to work and life, work-life balance is super important. Work-life balance is a sweet spot where you feel challenged and satisfied by your work- but its work that leaves you enough time to head to happy hour with your friends or binge watch Netflix at night- whatever floats your boat. Not all companies encourage a work-life balance. But these 12 companies score high ratings for their work-life balance- and bonus they are all hiring. Perks According to its website , health insurance, retirement savings plans, flexible hours, and family paid leave are just a few of the benefits to working at American Express. We offer highly competitive benefits in each local market that give you support, perks and- fruchtwein important- peace of mind, the site says. Some of our roles even offer flexible work arrangements so you can work how it makes sense for yo u, without ever compromising quality. We also have programs for new parents and people nearing retirement. Where Hiring New York, Phoenix, Santa Monica, Sunrise, and mora.What Employees Say As a company, it has all benefits and work-life balance. You can grow moving all around the world. Work from home is available. - Current EmployeePerks At TransUnion, employees receive paid time off, tuition reimbursement, adoption assistance, and paid parental leave- plus, geschftszimmer offer game rooms and candy jars, according to TransUnions website . An onsite caf offer health-conscious food options. Where Hiring Atlanta, Austin, Beaverton, Boca Raton, Chicago, San Luis Obispo, and more.What Employees Say Excellent work-life balance with top-notch benefits. The management team really seems to care about their employees. You may have to work late or from home sometimes when the company needs you to, but that is balanced with the ability to work from home when you need to its a fair trade. - Current EmployeePerks We believe that work/life balance is important, so we instituted unlimited vacation days for exempt team members, according to Lyfts website . Non-exempt team members have 15 days of paid vacation, five sick days, and 10 paid holidays. Thats in plus-rechnen to more traditional perks such as health insurance options, 401(k) plans, and Lyft credits. Where Hiring Nashville, New York, Philadelphia, San Francisco, Seattle, and more.What Employees Say Flexible hours and nice work environment- well, that is, if you like your car. Make sure to use a mileage and expense tracking application such as Stride- youll be glad when taxes are due - Current EmployeePerks Youre not a gaming company without a place to play, points out Activism Blizzard on its website . And we not only have a Gaming Zone available for employees to play our games or our competitors games, but we also organize informal Call of Duty or Skylanders tournaments for local bragging ri ghts. Our Gaming Zone is the life-center of our HQ at Activision, where gaming happy hours frequently occur. Launch parties are also huge bonding events at Activision Blizzard. For employees and their families, these events can rival major holidays- and for some of the employees children, the parties may even rival birthdays. Where Hiring Beverly Hills, Portland, Santa Monica, Seattle, and more. What Employees Say Entrepreneurial work environment and the chance to make your mark. Great offices, perks, and work-life balance. Its nice to work with really smart people. - Current EmployeePerks Paid sabbatical, catered lunches, monthly pampering, regular team outings, and a dog-friendly office are all perks you will find at CrowdTwist, according to its website . What Employees Say Ive worked for startups before, and this place is different in a lot of ways. HR and management have done a really great job of building teams of people who are super talented and also just really fun t o be around. - Current EmployeePerks The Marsh & McLennan Companies Benefits Program is a substantial and valuable part of the total rewards the Company provides to employees, the company writes on its Glassdoor profile . Marsh & McLennan Companies and its Operating Companies offer a competitive benefits package including healthcare, insurance, investment, and retirement plans in addition to a wide selection of employee programs such as education, legal, identity theft, and employee assistance for eligible employees.Where Hiring Chicago, New York, Phoenix, San Deigo, and more. What Employees Say Good work environment for employees in the organization. Not much pressure, work-life balance, good work location, less gender bias, can get good incentive if you like sales. - Current EmployeePerks According to its Glassdoor profile , ForceBrands offers vacation and other paid time off, maternity and paternity leave, free lunches and snacks, a pet-friendly office, and more. Where Hiring Los Angeles and Phoenix.What Employees Say Fun office space and start up culture. Free lunch fridays, snack days, scooters, games, and lots- maybe too many- of happy hours.The clients coming in and out of the office are wonderful and there is always more to learn. The food, beverage, and alcohol market is far more interesting than the typical tech or finance recruiting firms. - Former EmployeePerks We want our employees to stay happy, healthy, and inspired. At IAS, we offer unlimited PTO, comprehensive health insurance, employer 401k match, and much more- from an employee volunteer program to happy hours and snacks in the office, according to Integral Ad Sciences website . Some of those additional perks include charity and volunteer opportunities, peer-nominated awards, paid parental leave, and additional office parties. Where Hiring Chicago, New York, San Francisco, Seattle, and more. What Employees Say The company is moving in the right direction and being apart o f a new space with great growth, the employees are welcoming and everyone is willing to help you get projects done. - Current EmployeePerks According to Fuzes Glassdoor profile, the company offers employees perks such as flexible spending accounts, pension and 401(k) retirement plans, vacation time, mobile phone discounts, free lunch and snacks, tuition assistance, and professional training. Where Hiring Austin, Noston, New York, San Jose, Washington, D.C., and more. What Employees Say Ican only speak for my own experience but I loved working at Fuze Great people, great culture. In my experience, people were very professional and hard-working. Great work-life balance by allowing WFH work from home when it made sense. Great that management bought lunch for the whole company every week and beers every Thursday, too. - Former EmployeePerks In addition to offering retirement plans, health insurance options, and vacation time, the company writes on its website that, Brunswick recognizes that a happy workforce is a productive one. We empower employees to focus on themselves through things like tuition reimbursement, paid vacation and holidays, flexible work arrangements and more. Where Hiring Fort Wayne, Greeneville, Lowell, Palm Coast, Rosemont, and more.What Employees Say Excellent work-life balance. No micromanagement. Ability to take on different types of work. - Current EmployeePerks Camp Gladiator offers maternity and paternity leave, vacation and paid time off, an employee discount, a gym membership, a pet-friendly office, and company social events, according to its Glassdoor profile . What Employees Say The personal and professional growth Ive gained here could not be matched by another company. CG changed my life for the better I fully believe in our mission and core values, leadership is amazing and really pour into us, the people are my favorite and the culture is second to none. There are so many great perks here- free camp, our new w ellness program, wearing workout clothes to the office, and more. - Current EmployeePerks At TQL, were only as good as our people, which is why we take care of our employees through benefits, perks and so much more. Things like a TQL causal dress code, hitting up the gym for less than what your friends are paying, complimentary coffee to get your day started and celebratory happy hours to help you wrap up your week, the companys website states. We are a culture where competition is our DNA, so work hard, play hard is not just a saying, its a way of life. Where Hiring Austin, Cincinnati, Portland, Tampa, and more. What Employees Say The absolute best part of my job is the environment- and without the incredible bosses and employees I have, this job would be even more difficult at times. The flexibility in hours is extremely nice- and bosses have always been very understanding and proactive in working around life circumstances. - Current Employee