Working hard takes its toll – and if the tired evenings and low moments didn’t exist, the taste of success wouldn’t be so sweet. But there’s a difference between experiencing a dip in your morale and out-and-out bullying yourself – and that difference will have a big long-term impact on your happiness and productivity.
If you find yourself regularly battling a negative inner voice just to get through the day, you need to work on your emotional agility.
Emotional agility is the mental dexterity to process negative thoughts that arise in your daily routine. It means being able to categorize those that are helpful survival impulses from those that – whether they’re based in truth or otherwise – can only bring you down.
If you feel a crushing sense of failure every time something small goes wrong, or you have a habit of taking responsibility for everybody else’s bad mood, or you default to worst-case-and-beyond scenarios when work is tough – then you need to have a good long chat with yourself!
It’s not as difficult as all that to tone up your emotional agility.
In fact, once you’ve learned a few basic principles they will start to become second nature. So that you deal with negative thoughts almost automatically as you work, leaving excess energy to direct towards getting things done.
The first step is to acknowledge your negative thoughts rather than leave them nagging away at the back of your mind.
Give that thought or feeling a name, and confront it: is it true? Then what can you do about it? Is it helpful? If not, then forget about it! Is it important? Perhaps you need to share it.
If those worries persist, you can take evasive action instead.
Get out of your mind by focusing on your body, going for a walk or taking some deep breaths at the window. A short mindfulness exercise can help you to regain some perspective; handwriting a note about a recent success is a great way to buoy your morale.
Sometimes your negative thoughts will be rooted in actual failures or mistakes.
That’s fine, and again you should flag and listen to them; but don’t let them hold you back. Instead, use these thoughts to learn from your experiences, and value your failures as part of the adventure on your route to success.
Again, it can be helpful to write down what went wrong and what you’ve learned. Processing your thoughts objectively like this can help to exorcise them from that part of your mind that just seems to harbor bad feelings without making use of them.
This new visual guide to emotional agility is packed with ideas on how you can banish those negative thoughts or use them to build productivity. Get these down, and you’ll find your emotional arsenal is equipped to blast through the bad days at work and move forward to even greater successes.
In today’s world, most jobs are demanding both physically and mentally. Competition is not always based on the best resume, education, or experience. Having the upper hand in your profession is most likely linked to your ability to think quickly, act appropriately, and carry out difficult duties with the utmost quality.
You need to be able to bring something new, different, and maybe even better to the table. So, how can you get the edge? How can you maximize your professional potential and output?
Believe it or not, the answer to that question might be found outside the workplace. It may be what you do when you are not at work that makes the difference in your work. What is it? EXERCISE, that’s what!
Replace Some Screen Time or Other Time Wasters.
Everyone needs to take a break from the workday. Television, gaming, social media, and video-viewing are what we often go to for this.
Try replacing some of your downtime with exercise, or trying exercising while you are in front of the screen. Exercising instead of sitting will not onlyhelp relieve some stress from your day but also help release some built up tension so you can actually rest better at night, helping you be better prepared for the next work day.
Exercising a few hours before bedtime elevates your body temperature. When your body temperature returns to normal, your brain and body are ready to sleep.
While researchers may not have found the cure for dementia-related disorders, they do know that exercise helps delay onset or slow down its progression. Exercising during the years of 25 – 45 can boost the brain chemicals that prevent shrinking of the brain. It has also been shown to create new brain cells and increase proteins found in the brain that help keep thinking skills sharp.
Exercise Reduces Sick Time.
Exercise improves general health functioning and helps build your immunity to illnesses.
It has also been shown to increase our ability to think and work under stress, rather than giving in to the stress and being more susceptible to illness.
This keeps you reporting to work on a regular basis, and taking less sick days. The more you are at work, the more productive you are, and the more your employer values you.
Working Out Increases Your Stamina.
Long work days can leave you drained and listless. If you know you are facing long meetings, strenuous work sessions, or overtime for increased production demands, you can prepare to meet these challenges head-on.
As you exercise, over time your stamina will be able to withstand longer and more strenuous workouts. It also translates into helping you stay sharp during those long, arduous workdays.
Yes, How You Look Does Count.
While it may never be mentioned,your appearance is noticed by employers, co-workers, interviewers, etc. You do not necessarily need to look like a buff bodybuilder, but having a svelte, strong appearance is a benefit.
Other’s first perception of you is of great importance. Think about interviewing prospective employees. Honestly consider the impact of their first impression on their employment outlook. Healthy looking is definitely a check in the “yes” column.
Energy levels are also higher when you are exercising regularly, and your energy is part of how you are perceived overall. When you start to feel better about yourself, you begin to present a more positive image to your coworkers.
It Boosts Your Confidence.
When you have conquered a goal in your exercise plan, like being able to run an entire mile instead of having to stop and walk some, you know you have accomplished something. You are on your way to bigger and better goals.
There may have been times along the way that you felt like that milestone would never come, but here it is. You feel proud and motivated to keep working toward your next goal. You see the fruits of your labor. You are energized and begin to feel better about yourself overall.
You begin to feel a sense of accomplishment that does not leave when you exit the gym doors. You carry that as a boost in your confidence as you go into work.
Bring the Habits of Exercise to Work.
What else do you learn through exercise? Goal setting, resilience, perseverance, learning new things, taking chances, organizing and managing your time, just to name a few. These are great skills to boost your performance at work, too.
You begin to realize that you can take what you have learned through setting up and sticking with an exercise plan to the workplace. You can use all these skills in your career. As you do, you will become more confident and thus, more effective in your daily tasks.
All of these are learned by starting, committing to, and following through with a fitness plan, and can become more of a life plan.
If you are looking for a job, being physically fit might not get you the job, but it will definitely help your chances. Your first impression is incredibly important, so do not brush off exercise and fitness lightly.
Exercise has so many benefits like sharpening thinking, building stamina, increasing energy, reducing negative effects of stress, building immunity, and boosting self-confidence. This can really help you in your professional success.
The benefits extend beyond your exercise time.
They stay with you day in and day out. If you are not currently exercising regularly, just start today, doing something small. Some sit-ups in front of the television, taking the stairs instead of the elevator,cleaning up your diet, or increasing your walking pace as you move around the office are good ways to get started. You will feel the benefits, even with these small steps.