Workplace Wellbeing

What’s working well for you in managing your wellbeing?

This is a question I asked at a lunch I ran last week for a local business hub in Castlemaine.

The responses included… meditation, fitness activities, healthy eating and getting out in nature. These are such wonderful things to do to help boost positive emotions that help us feel good and function well in the world.

I’m currently studying a Certificate in Creating Wellbeing with an organisation called Michelle McQuaid – leaders in wellbeing conversations and cultural change. This course is funded by the Mental Wellbeing of Business Communities Grant Program through Business Victoria. As secretary of Business Mount Alexander, I’m rolling out a series of three catered events for people in business throughout the Mount Alexander shire to learn more about this important topic.

Workplace studies have found that when people have higher levels of wellbeing they are likely to feel more engaged, be more productive, satisfied in their job and less likely to burn out. Wellbeing reduces likelihood of quitting, reduces workplace incidents, lowers absenteeism and staff turnover.

Michelle McQuaid uses Dr Martin Seligman’s PERMAH Framework (2012) which points to six wellbeing factors that enable us to feel good and function well: Positive Emotion; Engagement; Relationships; Meaning; Accomplishment and Health. Cultivating each of the PERMAH factors can help us thrive and this model caters for everyone where our wellbeing needs are different and varied depending on who we are, what’s happening around us and the choices we are making.

We typically move in and out of feelings of stress on varying levels every day as our nervous system responds to events and activities.   

So how do we become an active participant to best manage our mental health and wellbeing? Acknowledging and reflecting on ‘what’s working well’ for yourself and others is a wonderful step but how do we make change when things are not going so well?

Where are you struggling?

This is an important question to ask as it helps us think about and identify what is happening now and what steps or actions we can take.

  • Perhaps you work in a solo business and feel a lack of connection?
  • Is your end-of-financial-year paperwork piling up?
  • Are you seeking a career change and going round in circles with indecision?

What have you tried?

What I’ve learnt in my wellbeing training is to start small. Researchers have found that we best care for our wellbeing by regularly engaging in wellbeing activities, also known as ‘positive interventions’. It’s about creating tiny habits that help us make the change we need.  I’ve printed out and stuck a chart on my wall to remind me of simple things that I can try, including:

  • Savouring the good things
  • Phoning or messaging a friend for a chat
  • Reflecting on what you’ve learned at the end of each day
  • Helping someone with a five minute favour
  • Scheduling rest breaks
  • Breathing deeply

Personally, I had been struggling with low energy each day, I felt quite sluggish and unmotivated. I noticed my diet was carb heavy and I wasn’t doing much exercise.

So I tried an app called Streaks as a tool to help me work towards my health & fitness goals. The app allows you to enter five daily habits you want to commit to. Mine were:

Walk | Drink 3 glasses of water | Eat Greens | Eat Protein | Read

Each night before bed, I mark what I’ve completed and the app shows a streak of my ‘achievements’ over time. If I miss a day then the streak resets to zero, but when I view the month it highlights all the days I’ve completed each task.

I’m happy to report I’m exercising more and eating less carbs, which flows on to feeling much better.

Understanding why you want to make improvements (using the PERMAH model for example) and committing to consistently prioritising your new habits will help sustain your motivation to succeed.

What have you learnt?

We know the saying – Nothing ventured, nothing gained. Sometimes when we try new things they don’t always work. Rather than seeing this as a failure, this is feedback for us and rather than beating yourself up with self-criticism, instead practise self-compassion for your efforts. This is a time to learn from the experience and adjust, which loops us back to ‘playfully experimenting’ with introducing another small change (tiny habit)!

Conclusion

Caring for our wellbeing can be challenging and feelings will ebb and flow based on our efforts and what is happening in the world around us. When we make time to actively participate in caring for our wellbeing, we begin to notice incremental improvements, leading to feeling happier, healthier, more productive and resilient. Yes, it takes effort and commitment  but by prioritizing a small amount of time each day can set you on the path to feeling good.

You can listen to the sound recording (9 mins) of this article which was presented on Gen’s radio show about mental health and wellbeing – Mind Ya Head (94.9 mainFM).

The right job match

Applying for a job is tricky enough. It’s competitive, takes mental and physical energy, can be disruptive, and all the decision making and emotions, pinning your hopes on your dream job.

So, what makes the role you’re going for a perfect match?

When I started coaching in this space a mentor drew a Venn diagram (above) to outline four key elements to making sure the job is right:

Skills – to do the job

Remuneration and rewards

The work aligns to your values

Encompassing these three things is the organisational culture and making sure the work environment is a good match for you.

4 key components for assessing if the job is right for YOU

I like to draw people to these four points, when I coach – to help them understand the importance of not leaping at the first job that’s offered with a good salary. I don’t discount that often a job is about an income to pay the bills. Big tick there. But, if your skills aren’t aligned, adequate training’s not provided, and the work culture is unsupportive and causing stress, then you’ll find yourself back to square one. And resigning comes with angst, especially if you have a loyal work ethic.

In my mid-20s I started a job with a property management firm after backpacking through Europe and the UK. I didn’t do my due diligence and it didn’t last. I took the secretarial job because I had six years’ office admin experience under my belt with great organisations, and I’d made the assumption that all workplaces look after their staff. This one didn’t. Not only was I yelled at across the room for making a typo or missing a comma, my team mate who sat next to me was often ‘bitchy’ towards me. I tried to fit in and I upheld my professionalism. I grinned and bared it. Then I resigned. After six weeks. It was my shortest stint in a job ever.

Fast forward 25 years (or so) – I’ve enjoyed a fulfilling career in HR and career management working in cultures that have been a wonderful match for me – and given me the confidence to start my own career coaching business.

Now, my son has stepped into his first full time job and I’ll share how I supported him to find a role that he absolutely loves…(this story flows on from my previous blog post)!

Aidan finished year 12 last year and decided to pursue an apprenticeship in welding. We looked online together to see what was advertised and reviewed each job ad. My son is introverted, a bit nerdy and pretty smart. We talked about the type of engineering environment that would suit him. He was keen to find a work culture that was supportive and inclusive of their employees. A good sense of ‘team’ with a results focus. There were other factors too, including location (accessible by public transport).

With these criteria in mind it wasn’t long before he found a job that ticked the boxes, he applied, was interviewed and landed a labouring job with an engineering firm that makes sterilisation units for the health care sector. He is SO happy and thriving in the role after five weeks. The team are great. His boss is supportive. The money is right. Location tick!

So, what if the culture isn’t right. You can do the job. The money is right, but the environment leaves you wondering after a few weeks, ‘have I made the right choice?’

Firstly, if this happens, don’t beat yourself up – treat it as a learning curve.

To avoid this situation…review the company – look at the website. Google any articles about the organisation. Check their Facebook page and any reviews you can find. Do you know people who work there? Or past employees you could chat with.

When called to interview, listen to how they talk about the organisation and team.

Interviews are a two way process. You are assessing whether this is the job for you, being curious about the work culture and the job will help you make the best decision in working for them. You could ask – how would you describe the team culture? How does management lead and support the team?  Is there a position description and training (and written processes) for the role?

Having sound leadership practices and work structures in place are proven to reduce the risk of stress for employees in the workplace. This Harvard Business Review article summarises this beautifully on Making Work Less Stressful and More Engaging for Your Employees.

So…for the job seeker – understanding what you want and need in the role AND workplace is a good starting point. When I coach people who are looking at a career change, I invite them to complete a values and motivators exercise. This helps give clarity on what’s important to them and help with decision making and to job search strategically.

This method has proven well for my son, and many others I have coached. Aidan’s workplace pays him a little above Award, gives rostered days off and offers flexible hours. His manager sets clear instructions and guidance, with enough rope to work autonomously, and gives praise and encouragement for his achievements. Aidan speaks highly of his experience and, as a mum, I couldn’t wish for more for my child stepping out into the workforce.

After Year 12

I’m a parent of Year 12 student in Central Victoria. He’s doing VCE and what a time it’s been these past 18 months having to do many months of school from home. Now, it’s crunch time. Not only does my son (and the rest of Victoria’s Year 12s) have exams coming up, they need to submit their VTAC preferences by 30 September, if they’re looking to apply to a tertiary education course.

I’m a mum and a career coach, and I’ve only just tuned in to this piece of information! Whoops.

When I mentioned this to my son I could see that choosing uni courses seemed like hard work. His vibe was, ‘How am I supposed to know what I want to do next year or into the future?’ and, ‘How can I focus on that when I’m barely focusing on my school work?’

My son was overwhelmed.

I suggested we make a time to sit down together and nut some of this out. And keep the session to 30 minutes.

When my son was in Year 10 his Dad took him to a couple of university open days and they found a computer science course my son wanted to study. He’s since worked towards that goal with his subject choices. But, something has shifted and he doesn’t want to do that now. I hear the reasons. He doesn’t want to sit in an office chair on a computer all day (kind of what he does now). 🤔 He now wants to weld. Ok.

We explored career pathways for welders and how to register for an Apprenticeship and courses for a Certificate III in Engineering. Knowing how to apply but not having to commit right now, we agreed to sit with this idea and explore it more after exams.

Let’s go back to the computer science degree. We looked at what universities offer this course through the VTAC site, myfuture.edu.au and directly on university websites. We identified three courses and then my son was spent. Meeting adjourned.

Phew!

What can parents and carers do to support their kids in their future career choices?

Right now there are more unknowns than usual, whilst navigating a global pandemic. I see my son wondering ‘what will it be like?’ about a a particular type of job in the future, and imagining it won’t be so great and talking himself out of this career path. I see this A LOT when I coach people of any age. It’s a bit of self-sabotage.

Hang in there parents. Here’s my tips:

  • Find that balance of supporting, but not pushing. Gently guiding them.
  • Ask them to imagine what the people might be like who they work with. What type of boss will they have. What work will they being doing? What hours? A job isn’t always about turning up to an office/desk and head down. There is the office culture. Many of us will be working remotely and the culture will be across the meetings and work that is done.  Help your child paint a picture of what they would like to see in their world of work.
  • If they get their uni application (preferences) in by the due date, they won’t have to think about it again until AFTER exam time. There’s also a late option with a fee if you miss 30 Sept.
  • Often they’re still figuring it out when they’re at university, and changing courses after first semester is often an option.
  • Gap years are now becoming more popular in Australia. They can enquire about deferring their course once accepted and perhaps get some work + life experience.
  • Entering uni as a mature age student (21 years of age) can also be considered.

Your VCE student doesn’t HAVE to know what they want to do right now, but having a fair idea will help get the preferences in and not have to worry too much.

Handy Link: YouTube video | VTAC guide to applying for year 12 students and parents (2022)

Photo by Moren Hsu on Unsplash

What’s Gen up to?

A client emailed me this week asking, ‘Are you still career coaching?’

YES!!! I am. 🙂 She pointed out that my last post was written in 2019 about the business awards. Well, here I am with what’s been happening in my world since December 2019.

🌸 I had an office built (thought I’d start with the big news!)

🌸 My chickens went broody three times and I now have six lovely chooks (2 roosters!!!)

🌸 I worked with many clients in Melbourne over Zoom who had been affected by redundancy. What I found was that…1) It took longer for them to find their ideal role…2) They valued my support more than ever on helping keep them feeling motivated and positive in the times of lockdown…3) My clients all got jobs that were in their field and rewarding.

🌸 I started a radio show with my friend Ange who is a counsellor. The show is about mental health and wellbeing, called Mind Ya Head and airs each Wednesday at 9am on 94.9 mainFM in Castlemaine.

🌸 I’ve been continuing my volunteer role as Secretary with Business Mount Alexander. Currently working on re-engaging the business community since last year. Have some great networking events coming up.

🌸 On the creative side, I continue to play the guitar, am part of a ukelele group called the Ukettes, plus I’ve joined a gospel choir. Such joyful things to nourish my soul.

🌸 I’m drawn to learning more about mindfulness and have signed up again for Mindful in May, plus I’m studying an online course through FutureLearn/Monash Uni called ‘Maintaining a Mindful Life’.

How are you doing? If you’d like to have a confidential chat about your career goals, you can reach me via gen@thegoodlifecareers.com.au. Go well! 🙏

Celebrating success

Last night I attended the Mount Alexander Business Awards 2019 at the Castlemaine Town Hall. This event is put on by Mount Alexander Shire Council and held bi-annually. My coaching business was a finalist this year in the Microbusiness category.

I was excited to attend this celebratory dinner and catch up with friends. There was such a buzz in the room – a sense of unity and pride in our business successes. Whilst I didn’t scoop up the trophy for my category, I had prepared a speech just in case. I’m sharing it with my readers because I still felt like a winner…

FINALIST-1200x630

Firstly, I’d like to thank my family for their encouragement in my business and their support tonight.

Thanks to Mount Alexander Shire Council, Eva and Marg for coordinating this wonderful event and to the volunteer judges. Thanks to Workspace Australia for sponsoring the micro-business category – it’s these partnerships that help make these awards a success.

For me these awards are a great opportunity to not only reflect on my business operations, it’s growth and my professional learnings but to CELEBRATE tonight with other business folk in our shire.

Well done to the nominees and the finalists. I was thrilled to hear that Tesha from Mother Lover and Jacinta from Jac the Hitcher were alongside me as finalists. I’ve been following both these women’s business stories both on the socials and meeting them at local events run by Ladies Who Launch.

I launched The Good Life Careers seven years ago after quitting my corporate job in Melbourne and moving to Harcourt. I consulted to HR firms, supporting people on career transition programs whilst I built up my work coaching job seekers and career changers here in Central Victoria.

The best investment I made when I started my business was work with a marketing coach. Marion, a successful business woman with Celine Martine, helped form my vision & mission statements, consumer profile and a marketing strategy. This gave me clarity in my message and brand which then led to my logo, website and social media platforms. With these foundations I had confidence to move forward with my business.

Running your own small business is not dissimilar to looking for a new job or embracing career change. When people invest in my services they develop a strengthened and targeted approach to finding work.

I help my clients by providing a framework for them:

  • To reflect on their skills, achievements and strengths so they have clarity about their value offering
  • Give them the tools to research companies so they align themselves to organisations with similar values.
  • Coach them in communicating a clear message – both in job applications and through talking to their networks.

The rewarding part of my work is when I hear the news that my client has landed an interview or better still…been offered the job.

Through my coaching I see people move forward with greater confidence towards their goals AND this is what drives me to continue doing what I do.

Thank you… and enjoy the night!

What value does face to face networking bring?

Goodlife_Careers-6035

This topic has been top of mind for me this week. I saw a sponsored Facebook post pop up in my feed saying, “Grow your business without having to network”. The ad was selling an online sales strategy – a model that often saturates our social media feeds and inboxes (if lured to their freebies in exchange for our email address). Whilst I have been looking at boosting my coaching business’s online strategy, and can see this model’s potential for success, I am mindful of getting the right level of authenticity when promoting my services, especially in the online world.

So, what does this have to do with networking?

I have always actively put myself ‘out there’ to meet others. In person. This has been a successful marketing tool for my business. I enjoy the organic nature of this approach and feel there is strength in building meaningful professional relationships. My business offers coaching to people to help manage their career and job search with proactive networking techniques and I find that most people are initially resistant to networking because it seems ‘salesy’. It doesn’t have to be and here’s why:

  • Start with coffee conversations. Who can you catch up with that you haven’t seen for a while?
  • Know your story. What’s going on for you in business, work or life? Share what’s working well and don’t be afraid to talk briefly about a specific challenge if you think it’s appropriate. They might have the answer you need.
  • Understand you values and motivators. This is pretty important as these are the things that drive you. Is there a particular cause or project you truly care about or hold close to your heart? This answer’s the question about WHY we do things.
  • Know your offering. How do you make a difference in business, work or life? What is your particular area of expertise and how does it transform or help others?

Knowing yourself well leads to understanding and promoting your personal and professional brand. When this is clear you can give an essence of ‘you’ both in person and across social media platforms such as Facebook, LinkedIn and Instagram (these are my top three). These online tools encourage and help people to engage which can lead to connecting directly via messaging and/or being directed to your website to find out more.

Now, back to the coffee conversations…

  • Be curious about the person you’re meeting with. Whether it’s a colleague, friend, school parent, potential client treat the conversation with friendly professionalism and ask – what’s news with you? Actively listen to their story and if you have a tip, advice, can refer them or simply a sounding board, then you are being generous with your time and energy.
  • Follow up with a short appreciative email or text if you think it’s appropriate and share any info you said you’d follow up on.
  • Connect on social media if you haven’t already (using the right tool for the audience – I often suggest LinkedIn as it’s the most professional).

Networking doesn’t just happen over coffee or social media though. It happens all the time. Here’s some ways that I connect (that have led to successful business referrals):

  • Cohoots coworking meeting roomCoworking space
  • Contracting
  • Train / commute
  • Short course / conference
  • Committees
  • Business association
  • Volunteering / community involvement
  • Friends and family
  • Hairdresser (think about it – they chat with lots of people every day!)

To summarise, know your value, your offering, your area of expertise and tell your story far and wide. And be yourself. No one needs the pressure of someone directly selling something. It’s much easier to be genuine in your conversations and people will be interested to find out more. By following up with an email or social media connection keeps the conversation going and if they want to engage further they know where to find you. You never know when the people you meet and the discussions you have will lead to a job opportunity or a business referral so think about the message you give.

I’ve written step by step tips to strengthen your networking skills HERE.

I’ve also included information to Simon’s Sinek’s ‘Start with Why‘ as I think it’s a good way to remind us of our purpose.

Get in touch with Genevieve for a coaching session on networking skills or how to optimise your LinkedIn.

Top image by photographer Lucy Foster of LuLu Snap
Smaller image taken by Gen

 

Position yourself for career success

Goodlife Careers-5652_SAMPLEIs it time for a career change? Are you feeling stuck in your current job and want to explore regional employment opportunities?

Come along to this three hour workshop to map out a career plan, with practical steps you can start straight away plus a job search strategy that will set you on track to reaching your career goals.  Continue reading “Position yourself for career success”

Smarten up your LinkedIn profile in one hour

by Genevieve WardLinkedIn

Whether I’m coaching job seekers, career changers or people wanting to start a business, they often struggle with LinkedIn. This is because they don’t see the value, are concerned about their privacy or find it’s time consuming for little return.  Continue reading “Smarten up your LinkedIn profile in one hour”

Calm your nerves at interview

I’ve started doing live Facebook videos called Career Chat over Coffee and this week the topic was about how to combat nerves when going for interview.

Interview Photo

This morning I’m going to chat with you about interviewing and how to:

  • Reduce the nerves
  • Have a good idea about what to say
  • How to answer tricky questions

If you’re walking out of the interview meeting wishing you had said things or done things differently, here’s some ways you can avoid these feelings of regret.  Continue reading “Calm your nerves at interview”

Target your next job prospect through your contacts

Career Coffee Networking

In a coaching session last week my client, Zara* was sharing her ideas in setting up a not-for-profit (NFP) organisation.  As she was speaking I noticed myself pondering who I might know that could help her. I made a couple of suggestions then stopped and asked, ‘What is it that you need most help with?’ She replied, ‘I need to speak with someone who has already set up a successful NFP.’ Done. I knew just the person and sent an e-introduction. They are now on their way to meeting up and Zara is shouting my friend lunch.  Continue reading “Target your next job prospect through your contacts”