LEADERSHIP Winter 2017/2018
Warning Signs of Stress: A Guide for Managers pg. 5 Secrets to Building Confidence at Work pg. 8
Getting to Know Your Staff Avoid At-the-Desk Injuries Managing Stress with Exercise
Leadership
Winter 2017/2018 MINES & Associates 10367 West Centennial Road Littleton, Colorado 80127 800.873.7138 www.MINESandAssociates.com
A word from your Account Management Team... Welcome to the Winter 2017/2018 issue of Leadership!
We at MINES knows that with winter comes the end of the year and all the year-end decisions and work that coincide. That’s why we’ve packed this issue with some great resources to help you push into the new year equiped with new stratagies for dealing with stress, building confidence, avoiding strain and injury, and building good relationships with your staff while you’re at it. And as always, MINES is here to support you along the way! Start of the year by getting to know your staff a bit better. To help see our article on familiarizing yourself with staff on page 4. It’s always important to stay aware of, and proactively manage your stress levels. To help head over to page 5 for manager’s guide to stress warning signs, and then over to page 10 for tips on how to use exercise to mange your stress. Next, don’t let extended periods of time at your desk take it’s toll, instead use our guide on avoiding desk related and repetitive movement injuries on page 6 to help. Finally, read the article on page 8 to learn new ways to be more confident than ever at work.
Workplace issues have you or your employees down? Remember that with MINES you have access to unlimited supervisor consultations and conflict management services. We are here to help. Please call us at 1-800-873-7138 anytime. To your health!
– The MINES Team
. . . . . . . . Credits . . . . . . .
Life Advantages - Author Delvina Miremadi © 2017 Getting to Know Your Staff pg. 4 Warning Signs of Stress: A Guide for Managers pg. 5 The Staywell Company, LLC © 2017 Avoid At-the-Desk Injuries pp. 6-7 Secrets to Building Confidence at Work pp. 8-9 Managing Exercise with Stress pp. 10-11
2017 Total Wellbeing is your way to connect the dots between the 8 core dimensions of wellness: Physical, Occupational, Intellectual, Environmental, Financial, Social, Spiritual, and Emotional Wellness. Understanding these dimensions is the first step toward a sense of complete wellbeing. In 2017 we take this concept of wellbeing and tie it into the bigger picture, your community. Your community’s wellbeing and your own are tied together in a two-way street. Simply, you influence others, and in turn they influence you. All year we will be looking at ways to strengthen your connection with your community by providing information, insight, and resources to help you on a personal level along with ways to give back to the community so that we can all help each other be well and flourish!
Total Wellbeing Community
In 2017 we aim to build on the concept of communal wellbeing. We will be providing resources, stories, and tools to help you stay well and it turn help those around you with their wellbeing. Check out our articles in this magazine and head to minesandassociates.com/ newsletters to check out our monthly newsletter with even more great wellness information.
Enhancing Social Wellness Inspire Wellbeing
The 8 dimensions of wellbeing don’t just apply to one person, they apply to our entire society. Social influence is a huge factor that contributes to each of our levels of wellness, but it all starts with the individual. With this in mind, our challenge to you in 2017 is to see how you can not only enhance your own wellbeing but those around you as well. Get out there, get involved, be well, and see if you can’t inspire your friends and loved ones to do the same. Game on!
Total
Wellness Webinars
Support from the experts
Wellbeing
Join our partner, Brown Richards, for any of their monthly webinars. 2017 will cover great new topics ranging from improving your credit, having a stress free summer, turning negatives to positives, and much more! Visit our website to learn more, or register for upcoming events at www.minesandassociates.com/webinar.
Is there a topic you’d like to see us explore? We’d love to hear from you. Shoot us an e-mail at communications@minesandassociates.com and let us know what you’d like to see.
www.MINESandAssociates.com | 800.873.7138
Getting to Know Your Staff Knowing your staff is an important part of a successful organization. By getting to know your employees, you have the benefit of understanding each individual’s talents, needs, and motivators. You also help establish a respectful environment that boosts morale, confidence, and establishes an overall feeling of support.
Why Is It Important?
As you get to know your employees you will:
• Become aware of each individual’s learning style. You can use this to better describe techniques, job duties, and other processes to the staff member so that he or she can be more effective. • Become more aware of each individual’s communication style. This will make you better able to understand their behavior, leadership potential, and management style. • Know what they like to do and what they don’t like to do. Use this information to delegate job duties and tasks. Or perhaps, challenge them to face the tasks that are challenging to them in order to learn new skills and grow as a professional. • See what motivates them. Some workers are motivated by bonuses, others by receiving praise. • Gain the trust of your employees. • Understand what kind of feedback they best respond to, and find out the best way to give them feedback. • Discover that your staff is more effective and productive when they work in an environment where they feel honored as individuals.
Get to Know Your Employees
A great first step is to focus on your own self-awareness. Make sure you are personable and approachable. Create opportunities to talk both inside and outside of work, if needed. Occasionally, talk about your family, hobbies, or other outside-of-work topics. Allow your employees to see you as not just a boss, but someone they can talk with and trust.
Secondly, focus on listening to your employees. Developing your skills and learning to be an effective listener will help you with your staff as well as in your personal life. Ask sincere questions about things that are important to your employees, like how their families are, how their day is going, etc. Avoid getting too personal, but genuinely get to know them. If an employee does not open up to you, don’t take it personally, they may prefer to keep their personal lives and work lives separate. Develop the relationship slowly by focusing on work and task related conversation. Be friendly and open and let the communication evolve according to their comfort level.
To further get to know who you work with, put together outside-of-work functions or team-building activities. Pick activities that build trust or build team unity. M
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Leadership Winter 2017/2018
Warning Signs of Stress: A Guide for Managers Stress happens. In the workplace, stress can form due to a hectic deadline, a difficult coworker, or a mistake in work performance that needs repairing. As a manager, it’s important that you understand where stress may stem from and recognize the warning signs of stress when it begins to take hold:
The Signs and Symptoms of Stress: • • • • • • • • • • • •
Sleep troubles and insomnia Loss in appetite Nervousness and anxiety Forgetting important details Skin problems Back pain Cold sores Digestive disorders Headaches and migraines Increase in blood pressure Shortness of breath Loss of concentration
“The sooner you recognize an employee is stressed out, the sooner you can begin to provide additional support to maintain project goals and help the employee recover.” Helping a Stressed-Out Employee An employee under stress can have difficulty pulling his or her weight and fulfilling his or her role. Because of this, other team members have to step in to bear the load and the team becomes unbalanced. The sooner you recognize an employee is stressed out, the sooner you can begin to provide additional support to maintain project goals and help the employee recover. Most organizations are linked to an employee assistance provider (EAP) that can provide resources, support, and assistance to those suffering from stress. While it might not completely alleviate stress, an EAP can start an employee on the road to recovery. Consider giving everyone an unexpected break, take everyone out for dinner after a long day, or find some other way to provide a moment for your team to relieve stress that’s positive and supportive. M
Winter 2017/2018 Leadership
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Avoid At-the-Desk Injuries Your office cubicle doesn’t look like a dangerous place. But if your computer, chair, and other parts of your workstation aren’t positioned properly, you can end up with sore wrists or a backache or other physical problems that may keep you on the injured list.
Ergonomics is the science of fitting work environment to worker. With more and more people setting up home offices or sharing cubicles, paying attention to ergonomics can help keep you healthy and productive.
According to the National Institutes of Health (NIH), repetitive motion injuries top the list for office injuries, with the wrist the most common body part affected. The next most common area affected: the head, neck, shoulders, and back. The NIH says there are some key factors to keep in mind when setting up a workstation, or looking at your own office cubicle. And there are steps you can take to minimize the possibility of injury through repetitive movements.
“Your wrists should remain in a neutral position, with no bending up, down or to the side while typing, experts say. Wrist rests should be used only when you’re not typing.”
At your workstation When you sit at your desk, your back and thighs, and your thighs and calves should be at a 90-degree angle. If your legs are too short to keep them at a right angle, you should rest your feet on a small stool or box to boost them to the correct height. Don’t cross your legs.
Your upper and lower arms should also be at a 90-degree angle. Your wrists should remain in a neutral position, with no bending up, down or to the side while typing, experts say. Wrist rests should be used only when you’re not typing; using a wrist rest while typing puts a bend in the wrist. Try not to rest your wrists or forearms on hard surfaces. Don’t rest your arms on your chair’s armrests while typing. Don’t type with a heavy hand. Use a light touch on your keyboard.
If you share your cubicle with another worker, make sure you readjust the workstation to your needs when you start to work. Decide what office equipment you use frequently and place it near you, so you won’t have to reach far.
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Leadership Winter 2017/2018
Monitor and mouse Your computer monitor should be at arm’s length -- 20 to 26 inches from you. The top of the screen should be at eye level. If your monitor needs to be higher, you can raise it with a special stand or lift.
When you use the computer mouse, make sure your wrists are straight and relaxed. Move your whole arm when you move the mouse, rather than just your forearm. When you use the phone and type or write, don’t cradle the receiver between your head and shoulder. Use a headset or a shoulder support for the receiver.
“Stretch while seated at your desk, get up and stretch. Change postures regularly when you’re at your workstation... Don’t forget to blink... Don’t ignore the pain” On the move Take frequent breaks; move around at least once an hour. Stretch while seated at your desk, get up and stretch. Change postures regularly when you’re at your workstation. Close your eyes and then refocus them on objects farther away from your computer screen. Don’t forget to blink your eyes.
If you develop an ache or pain from movement or activities at work, talk to your health care provider. Don’t ignore the pain. M
Winter 2017/2018 Leadership 7
Secrets to Building Confidence at Work
Training and talent can help you do your job well and keep you moving forward in your career. But your performance can take a nosedive when your self-confidence is on the skids. The following suggestions can help you restore and increase your on-the-job self-confidence.
Do your homework
Learn as much as you can about the subject at hand, whether you’re giving a speech, asking for a promotion, or making a sales call. You can’t be over-prepared when your performance is on the line.
Analyze your mistakes
Knowing what went wrong and what you can do to keep from making the same mistake again can help you turn a negative situation into one that boosts your confidence in your problem-solving abilities.
Don’t take the easy way out
One reward of taking risks is an increased potential for higher achievement. Ask for added responsibility when given a choice between maintaining the status quo or doing something more.
Always act confident
Do your best to dismiss your fears if you’re worried a speech, meeting, or sales presentation will bomb. Force yourself to smile and shake hands firmly. Walk with your head up and your shoulders back.
Prioritize your tasks each day
Daily to-do lists are a must, but to really take control of your day, you should complete tasks in order of priority. Completing one high-priority assignment will boost your confidence more than doing four or five low-priority ones.
Make change a positive
Welcoming instead of fearing change makes it easier to identify the advantages and opportunities presented by new responsibilities and directions.
Keep a list of accomplishments
Refer to the list when your confidence needs a lift. Items to include: a major project you completed on time and under budget, a successful meeting you conducted, a reorganization of your filing system, or mastery of a new computer program.
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Leadership Winter 2017/2018
Post your goals where you can see them Keeping them in front of you increases your chances of internalizing and achieving them. Setting goals and meeting them creates a pattern of success you can build on.
Stay calm when speaking with others
Rehearse difficult negotiations ahead of time. Excuse yourself if you are unable to control your emotions during a discussion.
Be responsible for your actions
Making yourself accountable for your failures also makes you responsible for your successes. If you take responsibility for your actions, you will believe that your hard work and intelligence, not luck, led to your achievements.
Avoid negative self-talk
Pay attention to your inner dialogue and replace negative comments with positive ones. For example: When your inner voice says, “I’ve got so much to do, I’ll never get this assignment done on time,” replace that thought with “I’m capable of focusing my energy on the task at hand and completing it in a timely fashion”.
Don’t be afraid of nervous energy
Butterflies in your stomach and a racing heart are your body’s way of preparing for a challenge; they’re confirmation that what you’re about to do matters.
Compete against yourself
Assess your workplace performance for the past year. Then establish some specific goals for the year ahead. For example: increasing sales by 10 percent, getting to work on time every day, returning all your phone calls within 24 hours or completing routine administrative tasks 20% faster.
Keep your life in perspective
Maintaining a healthful balance between your personal and professional lives can help you weather a workplace crisis because you’re less likely to define your self-worth by how well you do your job. M
Winter 2017/2018 Leadership 9
Managing Stress with Exercise
Stress can make you feel drained, anxious, even depressed. And while there are several ways to manage runaway stress, none is as enjoyable and effective as a regular exercise routine.
“Numerous studies have shown exercise provides excellent stress-relieving benefits,” says Cedric Bryant, chief exercise physiologist for the American Council on Exercise (ACE). “And let’s face it, we all could do with less stress in our lives.”
...Exercise, Control, Relief...
How it works Exercise causes the brain to release endorphins, opium-like substances that ease pain and produce a sense of comfort and euphoria. It also encourages the nerve cells in the brain to secrete other neurotransmitters, such as serotonin, dopamine, and norepinephrine, which improve mood.
Deficiencies of these substances, particularly serotonin, have been linked to symptoms of depression, anxiety, impulsiveness, aggression, and increased appetite. According to a study published in the Archives of Internal Medicine, when depressed people exercise, they increase their levels of these natural anti-depressants. According to the National Institutes of Health (NIH), exercise also improves peoples’ ability to relax and sleep, promotes selfesteem, and enhances energy, concentration, and memory.
Exercise also provides an outlet for negative emotions, such as frustration, anger, and irritability, thereby promoting a more positive mood and outlook.
Moderate exercise done regularly interrupts the cyclic thinking process associated with depression. A person who is worried about a particular problem may dwell at length on the problem, bringing on more worry. Depression deepens the worry, in a descending cycle. Exercise can break the cycle. Finally, exercise helps you take time for yourself.
“Whether you exercise alone or with a friend, it’s important to take time for yourself during stressful periods,” says Mr. Bryant. “In this way, exercise functions as a positive distraction from the problems of the day that are causing your stress.”
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Leadership Winter 2017/2018
“It’s important to choose activities that are accessible and feasible for you to do regularly,” says Mr. Bryant. “You also need to determine if you want to play competitive sports, such as basketball or tennis, or if you’d rather do noncompetitive activities...” Stress-reduction moves Almost any exercise can provide stress relief, but the following guidelines can help you find those likely to be more effective for you. Choose an exercise you enjoy. The kinds of activities you choose depend on your physical ability as well as your preferences.
“It’s important to choose activities that are accessible and feasible for you to do regularly,” says Mr. Bryant. “You also need to determine if you want to play competitive sports, such as basketball or tennis, or if you’d rather do non-competitive activities, such as walking, bicycling, or taking an aerobics class.” You also should consider whether you want to do your exercise routine on your own or with others.
Exercise every day if you can. The U.S. Surgeon General’s Report on Physical Activity and Health recommends 30 minutes of activity on most, if not all, days of the week. “You’ll benefit from exercising three to five times a week, but you’ll see more consistent stress reduction if you can be physically active every day,” says Mr. Bryant. Consider mind/body activities. In yoga and tai chi, your mind relaxes progressively as your body increases its amount of muscular work. “If you’re attracted to a spiritual component, these forms of exercise are effective for honing stressmanagement and relaxation skills,” says Mr. Bryant.
Controlling stress ultimately comes down to making time to exercise. Physical activity provides an enjoyable and effective way to cope with life’s troubles as it promotes lasting strength and empowerment. M Winter 2017/2018 Leadership 11
A note to Supervisors... From time to time, situations arise when a supervisor is not sure how to respond to a particular behavior. The Employee Assistance Program is available on a 24/7 basis for consultation on issues such as: referring an employee to the EAP, how best to respond to and manage difficult behavior in the workplace, and whether training or some other form of group intervention (such as an organizational intervention or a conflict resolution) may be helpful for a particular situation. The EAP can serve as an ally to anyone who is working with a troubled employee.
• 24/7 supervisor consultation regarding problems in the workplace
• Assessment of behavioral risk on the job • Return-to-Duty conferences
• Advisory services in writing, revising, and implementing policies
• Supervisor and Manager training
• Unlimited formal Work Performance Referrals
• Coaching for management and leadership skills
• Conflict resolution for supervisor-employee problems
MINES believes that employees are an organization’s most valuable resource. Your EAP is always available to provide you and your employees with support.
The MINES Team
Questions? Reach us at 800.873.7138 | www.MINESandAssociates.com