Tag Archives: self-care

Take the 12 Days of Wellness Challenge

We are in the holiday season, where we tend to fall out of our regular routines and give in to holiday temptations. You may already have sweets and treats in your office. You may be rushing on your free time and after work to buy gifts or bake holiday treats. You have to schedule “me” time into your day.

Take the 12 days of wellness challenge to keep your mind focused and your body in good health during the holidays. To participate, complete one wellness activity each work day from the wellness activity list below.

There are four (4) different categories of wellness: fitness, nutrition , well-being, and community. Your goal is to complete three activities from each of the four (4) wellness categories. That is just one activity each day for 12 (work) days.

Fitness:

  • Walk a flight of stairs twice in one day
  • Take a fitness class at a local gym or wellness center
  • Stretch your shoulders, chest, and back at your desk twice during the workday
  • Stand up from your desk and  move once every hour
  • Walk 20 minutes during your lunch or break
  • Do 12 “chair squats”: stand up from your chair without using your arms for assistance, sit down without using your arms for assistance, repeat
  • Do at least 30 minutes of continuous cardio axercise
  • Ask a friend or co-worker to join you in one of the these fitness challenges

Nutrition:

  • Eat two (2) servings of fruit during your workday
  • Eat a balanced lunch containing a protein, whole grain, and a fruit or vegetable
  • Eat a helathy snack in the mid-moring and afternoon
  • Drink an additional glass of water during your workday
  • Bring a healthy holiday treat to share with your co-workers
  • Eat two (2) servings of vegetables during your workday
  • Do not eat any sweets or desserts for 24 hours

Community:

  • Do something nice for a co-worker or friend
  • Decorate your office or work space with holiday cheer
  • Donate a gift to a community toy drive
  • Donate food to your local food bank
  • Thank a co-worker and let him/her know how he/she has helped you or your department this past year
  • Clean or organize a shared work space or staff break area

Well-Being:

  • Practice deep breathing for one minute twice during your workday — breathe in through your nose, hold your breathe for a count of five (5), and then breath out of your mouth
  • Rest your eyes from the computer screen by looking in the distance or closing them for 30 seconds every hour
  • Share a positive news story when discussing current events with your co-workers
  • Stop and enjoy the beautiful view out of the window on your office
  • Eat lunch away from your desk or worksite
  • Wake up 15 minutes early and take time to relax before starting your workday

Be healthy and happy this holiday season. Now, get to it . . .

This Blog is made available by me, an attorney licensed to practice law in the State of Connecticut. I am not a recruiter, hiring manager, or career agent. Nor am I an expert in any of the areas or issues related to job search activities. I am merely sharing my job search experiences with you. This Blog/Web Site is designed to provide accurate information on the subjects presented but should not be considered professional or legal advice.

Protect Yourself from Phishing During the Holidays

At the holidays, inboxes everywhere are flooded with shipping updates, order confirmations, and eCards from family and friends. Attackers take advantage of the deluge of emails by sending creative phishing emails designed to catch you off guard. From fake charity websites to malicious eCards, cyber attacks spike during the holiday season.

WHAT TO LOOK OUT FOR:

Shipping Updates: Fake shipping notifications increase each year around the holidays. With so many online orders being shipped, people may be more susceptible to clicking a link about a status update or a failed delivery. Even if the message looks valid, go to the store/company website directly and enter the tracking number yourself. Call the shipping company for assistance using the contact information on their website.

Fake Order Confirmations: Attackers also take advantage of the increase in year-end online shopping on the most popular shopping days of the year — Black Friday and Cyber Monday. During this hectic time, you may be more likely to click an order confirmation link from your favorite store/company without questioning it. Keep track of your orders so you know what emails to expect and which to avoid.

Holiday eCards: Another popular lure that attackers use is sending fake eCards with malicious files attached. Although a cute eCard may look innocent, never click on a link from an unknown sender.

Charity Phishing Scams: Phishers often impersonate charities and send emails asking for year-end donations. Before entering your personal information and making a donation, ensure that the site is legitimate and that you recognize the domain. Also, ensure that the URL, shows as “https://”, indicating that the connection is secure.

Unsolicited Offers and Deals: Around the holidays, your inboxes are probably overflowing with messages about irresistible deals and promotions. Attackers often people target people with end-of-the-year giveaways and contests. Don’t click on any offers from an unknown sender. Instead, verify that the offer is legitimate by going to the retailer’s website and shopping there directly. Remember — if it seems too good to be true, it probably is.

Quick Tips — Keep these tips in mind to help you identify phishing emails in your inboxes:

  • Think Twice. Read emails thoroughly and be wary of offers that seem to good to be true.
  • Bookmark Shopping Sites. Avoid using search engines to find deals. Using trusted shopping sites can help reduce the chance of landing on a malicious website.
  • Look At the Domain Name. Some attackers will modify domains to catch you off guard. For example, if the correct domain is www.example.com, the phishers may register as “examp1e.com” or “example.co”.
  • Always Verify. Verify that the email is from the real sender before engaging. If you have any questions, call, or email the sender to confirm that the email is legitimate.

DID YOU KNOW?  You can safely check where a link goes without clicking on it:

  • Desktop — OSx and Windows — Hover your cursor over the link to view the URL.
  • Mobile devices — Android, iOS, Windows — Touch and hold the link until a pop-up menu appears.

Now, get to it . . .

This Blog is made available by me, an attorney licensed to practice law in the State of Connecticut. I am not a recruiter, hiring manager, or career agent. Nor am I an expert in any of the areas or issues related to job search activities. I am merely sharing my job search experiences with you. This Blog/Web Site is designed to provide accurate information on the subjects presented but should not be considered professional or legal advice.

Stress Management Tips by Mayo Clinic Staff

240_f_53775217_ubr6vq04d6piu9mpsgygfao9ef1fafwuStress can ruin your job search and your holiday celebrations. It is best to prevent stress in the first place rather than to have to stop, rethink what you are doing, and regroup. The key is to be realistic about your feelings and what you can accomplish during this time, planning ahead, and seeking support to stave off stress and depression.

Mayo Clinic Staff offer the following tips for coping with stress and depression and the possible outcomes to your physical and mental health during the holiday season.

240_f_77544622_w1eixjvacemfdtkmunytdg24nc2ywfxiAcknowledge your feelings. If sometime difficult is happening in your life, please realize that it is normal to feel sadness and grief. It is okay to take time to grieve and express your feelings. You should not try to force yourself to be happy just because it is the holiday season.

Reach out. Seek out community, religious, or other event for support and companionship if you are feeling lonely or isolated. Also, volunteering to help others is a good way to lift your spirits and broaden your network.

Be realistic. The holidays do not have to be perfrect or to be a repeat of previous years. As our families grow and change so will traditions and rituals. Choose a few to hold on to but be open to creating new traditions and rituals. For example, if you cannot be with someones you love, use Skype or Facetime to share the holiday.

Set aside differences. Accept other people for who they are even if they do not live up to your expectations. Set aside grievances until a more appropriate time for discussion. Be understanding if others get upset or distressed when something goes awry. Chances are that they too may be feeling the effect of holiday stress and depression.

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Stick to a budget. Decide how much money you can afford to spend before you go gift or food shopping. Then stick to your budget no matter what you find. Avoid impulse purchases.

Plan ahead. Set aside specific days for shopping, baking, visiting friends, and other activities. Plan you menus and make a shopping list so that you remember everything you need. Do not be afraid to ask for help from family or friends.

Learn to say no. Saying yes when you want to say no can leave you feeling resentful and overwhelmed. Do not overextend yourself. Friends and colleagues will understand if you cannot participate in every project or activity.

Do not abandon healthy habits. Overindulgence will add to your stress and guilt. Have a healthy snack before going to holiday parties so that you do not go overboard on sweets, cheese, or drinks. Get plenty of rest. Incorporate regular physical activity into each day.

Take a breather. Remember to make time for yourself. Spending even a few minutes alone, without distraction, will refresh and energize you so that you can attend to everything you need to do. Read a book, get a message or facial, listen to soothing music, or take a walk in the moonlight to clear your mind, slow your breathing, and restore your inner calm.

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Seek professional help if you need it. Despite your best efforts you may still find yourself feeling sad or anxious, unable to attend to daily chores, or shying away from social activities, seek professional help from your doctor or a mental health professional.

Do not let the holidays become something that you dread or what to avoid. Take steps to prevent the stress and depression that can descend during the holidays.

Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and positive thinking, you can find peace and joy during the holidays.

Article from Mayo Clinic, Healthy Lifestyle. Viewed on November 20, 2016.

Now, get to it . . .

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This Blog is made available by me, an attorney licensed to practice law in the State of Connecticut. I am not a recruiter, hiring manager, or career agent. Nor am I an expert in any of the areas or issues related to job search activities. I am merely sharing my job search experiences with you. This Blog/Web Site is designed to provide accurate information on the subjects presented but should not be considered professional or legal advice.

How to Keep Your Job Search on Track

240_f_92830750_5okumemuydpc5at4cx2yp8qhz5zweynaSearching for your next job or career opportunity is a challenging objective. It is essential that you stay positive even if all you feel is rejection and defeat. If you become frustrated in your job search you can end up sabotaging your efforts and wasting your time and resources.

How can you stay positive and motivated during a job search? Below are five ideas for staying on track during a frustrating job search:

Find things that excite you. Think about the things that you like to do and that make you happy. Schedule time each week, at least one day per week, to pursue your hobbies and interests. When you are engaged in these activites your mind will be occupied with happy, productive thoughts. And this feeling will last. When you return to your job search you will be energized, strong, and have a positive state of mind.

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Surround yourself with people who inspire you. Surrounding yourself with people who bring you up will keep you from feeling down. Stay close to the positive influencers in your life — your family, friends, significant others, and mentors. These people will help you to stay on track with your job search and your goals.

Follow people you don’t know but who inspire you. Whether they are authors, inspirational speakers, celebrities, successful business people, or bloggers, keep these “close by” so that you connect whenever you need a lift. Read their books or inspirational quotes, follow them on Facebook or Twitter, study their careers, and learn from their mistakes. A little inspiration can go a long way to lifing your spirits and improving your mood.

Help yourself by helping others. Helping other people is good for us. It makes us feel good. If you are feeling down, volunteering and helping other people will recharge your spirit and improve your mood.

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Exercise. Make time to exercise each day. Exercise will expel negative energy and release tension. Go for a run, take a walk with your dog, take a yoga, spin, or Zumba class, or lift weights. The point is to get moving. Exercise releases endorphins and endorphins make us feel happiness and pleasure.

Create structure. Each weekend, write down a plan for the upcoming week. Having a plan will give you structure and a sense of stability, control, and empowerment. Sticking with your plan will help you to feel accomplished and successful.

Now, get to it . . .

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This Blog is made available by me, an attorney licensed to practice law in the State of Connecticut. I am not a recruiter, hiring manager, or career agent. Nor am I an expert in any of the areas or issues related to job search activities. I am merely sharing my job search experiences with you. This Blog/Web Site is designed to provide accurate information on the subjects presented but should not be considered professional or legal advice.

Wishing You A Wonderful New Year

fotolia_9396754Before the parties begin and the social networks are filled with well wishes and blessings I wanted to take this quiet moment to wish you and yours a healthy, happy and productive New Year. I greatly appreciate that you have taken the time to read my posts. You have been a wonder and an inspiration to me as I move forward in my journey.

Below are quotes the I hope will guide you with hope, inspiration, and energy into the New Year.

  • “A good beginning makes a good end” – English Proverb
  • “Drink from the well of yourself and begin again” — Charles Bukowski, author
  • “This is a new year. A new beginning. And things will change” — Taylor Swift, singer
  • “The beginning is the most important part of the work” – Plato, philosopher
  • “Something is going to come out of this. Something new. This can end you up in a whole new place—a better place, a much more open place” -Pema Chodron, author
  • “And now we welcome the new year, full of things that have never been” — Rainer Maria Rilke, poet
  • “For last year’s words belong to last year’s language, And next year’s words await another voice. And to make an end is to make a beginning.” — TS Eliot (Little Gidding), author
  • “You raze the old to raise the new” — Justina Chen (North of Beautiful), author
  • “You will never win if you never begin” — RH Schuller, motivational speaker
  • “Whatever you do or dream you can do — begin it. Boldness has genius and power and magic in it”. – Johann Wolfgang von Goethe, writer and statesman
  • “Morning will come, it has no choice” — Marty Rubin, aphorist/philosopher
  • “Celebrate endings – for they precede new beginnings” — Jonathan Lockwood Huie, author

Source: IndianExpress.com

Finally, “Don’t fear failure. Fear being in the exact same place next year as you are today.” Ludacris, musician

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This Blog/Web Site is made available by me, an attorney licensed to practice law in Connecticut. I am not a recruiter, hiring manager, or career agent. I am not an expert in any of the areas of job search. I am writing to share my job search experiences with you. This Blog/Web Site is designed to provide accurate information on the subjects covered but should not be considered professional or legal advice.

The Importance of Self Care in Job Search

“The person who gets hired is not necessarily the one who can do the job best; but, the one who knows the most about how to get hired.” Richard Nelson Bolles, author of “What Color is Your Parachute?”

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Job search can be stressful and overwhelming. Intense feelings of loss, anxiety and self-doubt are caused by several factors:

  1. External circumstances that make us feel vulnerable and powerless, as though we have no control over our present or future work life;
  2. External expectations that cause us to feel like we have disappointed or let down our family and friends;
  3. Pressure to find a job using a complicated, confusing and impersonal job search process;
  4. Fear and worry because there is so much that we need to learn if we have any chance of succeeding in this new reality; and
  5. Competing priorities for successfully managing our lives and the lives of our family in this new reality.

Physical, emotional, spiritual and mental self-care should be a priority if we hope to stay focused, energetic and positive during the job search process. Four steps toward reducing our stress and taking better care of ourselves are:

  1. Setting realistic expectations. We manage our exceptions by accepting and working through setbacks. Life is not easy or simple but you will succeed.
  2. Taking time to get to know ourselves at this stage in our lives. Take an inventory of current skills, ask others what they see as our strengths and weaknesses, and decide what it is that we need and want in the present, short-term and long-term.
  3. Understanding the difference between what we need to live comfortably and what we would like to have in the short-term and long-term. Being honest with ourselves and truly understanding who we are and what we need to feel happy and fulfilled is empowering.  Information will create opportunities and help us to make the best choices for our work and personal lives.
  4. Committing to self care:
    • Physical Care:
      1. Eating well and staying hydrated
      2. Resting/sleeping 6 to 8 hours
      3. Playing
      4. Exercising
    •  Emotional Care:
      1. Spending time with family, friends and pets
      2. Creating a powerful support system or network
      3. Treating ourselves kindly; avoid negative self-talk
      4. Appropriately express emotions, including anger and sadness
      5. Communicate honestly with others, including our children
    • Spiritual Care:
      1. Make time for reflection and mediation
      2. Spend time in nature
      3. Be creative: listen to music, draw, dance, sing
      4. Volunteer or participate in community or social activities
      5. Laugh
      6. Accept kindness, praise or love from ourselves and others
      7. Celebrate accomplishments, both big and small
    • Mental Care:
      1. Read something inspirational
      2. Challenge ourselves to learn something new
      3. Take an online class
      4. Pursue a new hobby or interest

Taking time out of our day, everyday, for self care will expand our support system (network), help us to gather information about ourselves and about the working world that will be useful in our job search activities, and keep us healthy, focused and positive.

Now, get to it. . .