Psychology Archives | Page 8 of 12

How To Recognize And Beat Work-Related Burnout

The national values instilled as a society coupled by the relatively high cost of living in Singapore led to the “hardworking” culture that is embedded in almost everyone’s veins. With the amount of commitment that most people have towards their jobs, they can occasionally experience an unpleasant consequence called Burnout.

Coined in the ’70s by the American Psychologist Herbert Freudenberger, Burnout refers to the outcomes of relentless work stress and high ideals. Work-related burnout and its co-morbid problems commonly lead to absenteeism due to sickness. For instance, you have been spending more time at the office to get more things done but ended up being physically and mentally unwell. Going beyond the limits of your body is just counterproductive to your well being and finances. This is why you must recognize the telltale signs of work-related burnout. Here are some of them…

4 SIGNS OF BURNOUT

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1. LACK OF MOTIVATION

Have you been fantasizing about swimming on the beautiful Bondi Beach? Or are you wishing that tomorrow is a “newly proclaimed” non-working holiday? Well, wanting to run away from your work is a common sign of burnout.

2. COGNITIVE PROBLEMS

Burnout can cause cognitive problems in memory and attention. You can experience slip-ups such as messing up on normally easy tasks, forgetting to remember simple things, and having a hard time focusing.

3. FATIGUE

You are always tired. Need I say more?

4. NEGATIVE EMOTIONS

If you are wondering about whether what your doing is appropriately compensated and if it has any significance, you are experiencing “reduced accomplishment”. It is a common symptom of burnout that can affect anyone who has been working too hard including elite athletes and renowned surgeons.

4 WAYS TO HANDLE STRESS

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1. SEE YOUR FRIENDS

Sometimes, changes in the working environment and tangible support from others can help with the problems brought by the workplace stress. Consider spending some time with your friends or the people who make you smile. You may be putting off some of your tasks (for the meantime) by doing so but is it not the whole point of destressing?

2. HAVE A “ME” TIME

Since burnout is influenced by mental clutter, learning to relax and removing the distractions for an ample period of time can ease your negative feelings. Put your work assignments or projects down and do something you really enjoy. Set aside at least 10 minutes of the day to yourself.

Listen to your favorite love song, book a spa appointment, eat your favorite dessert, purchase new video games or try on different shades of lipsticks. You deserve it!

3. EXERCISE MORE

Exercise has physical and psychological benefits such as reducing stress, anxiety and depression. It can also improve one’s quality of life, self-concept and self-efficacy. So get pumping! Run outside the house or gather a group of friends to start a regular exercise routine.

4. GET QUALITY SLEEP

When you are tired and sleep deprived, you are less patient, less concentrated and easily irritated. As sleep deprivation can increase your stress, it is advisable to get quality sleep.

Nothing beats the feeling of waking up refreshed and rejuvenated after a good night’s rest. It does give you the boost you need to deal with the hurdles that the new day can bring. Give your body the restorative rest craves for. At least 6-8 hrs of sleep is ideal for working adults.

Sources: 1, 2, 3, & 4

How To Get Lucky With Money And Life

Have you ever wondered why some people are lucky in love, money, and life while some are not?

Well…Mr. Bob Miglani and Dr. Richard Wiseman argues that there are several reasons and factors why people achieve success. In an article for the HUFFINGTONPOST, Bob Miglani – the author of “Embrace the Chaos”, shares some reasons why some people get so lucky in money and in life. Here are some of them:

1. PERVASIVE POSITIVITY

Start the day right by planting positive seeds as soon as you wake up. Make the conscious effort to choose good words (e.g., “Have a wonderful day!”) and positive actions (e.g., beginning with a prayer of gratitude) to overcome the limitations set by your mind. Let this positivism translate towards other parts of life by surrounding yourself with people who boost you up. Worry not about the negative people that slow you down.

2. CLEAR PURPOSE

People who are lucky set clear objectives and do their best to achieve them. Whether you want to provide well for your kids or you want to open a successful business, attract those goals to you by writing them down. Jump out of the bed each morning with a purpose as you truly have something valuable to give to the world!

3. FAILURES AND SUCCESS

Lucky people have a different perspective of setbacks and success. Although failures can be experienced by anyone, they keep on going because they know that they have the power to overcome it. This belief helps them to persevere through the failures.

Success, on the other hand, is not achieved through a straight path. Lucky people flow thru the uncharted waters and handle all the curves along the way to success.

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Aside from these reasons, Dr. Richard Wiseman – a Psychiatrist and an author of “The Luck Factor: The Four Essential Principles”, reveals that people are not born with good luck or bad luck. In fact, good luck results from a person’s good attitude. Here are ways to achieve that:

1. WINNING EXPECTATION

Expecting to win not only helps you to handle money but it also helps you to handle life. For instance: If you are going to a job interview, visualize that you have gotten the job already. As the interview commences, you will find yourself more relaxed and confident. This may lead you to performing better in the conversation and eventually landing the job.

2. NEW THINGS

Every new activity or products you try gives you the opportunity to become luckier. If you are trying to win the lottery, try entering the various types of sweepstakes to widen your range and luck. If you are trying to get a new job, try going to different places and even consider relocating overseas. Embrace new experiences and see how much you like them.

Image Credits: pixabay.com (CC0 Public Domain)

Irrational Financial Beliefs That Most People Have

Let me start by defining what irrationality and irrational beliefs are. Irrationality is thinking or acting through emotional distress, insufficient use of reason, or cognitive deficiency. Thus irrational beliefs are the baseless opinions, attitudes, and values you possess that are beyond what the world really is. Particularly, your irrational beliefs about money shape how you spend.

Start by recognizing your irrationality with the 4 Irrational Financial Beliefs That Most People Have…

1. MONEY CAN BUY ME LOVE AND ATTENTION

If you believe that you can gain the affection and attention of others by earning enough money then, you are on the wrong track! Even if you are the shiniest dollar in the bank, you can’t please everybody.

When you put earning money as your top priority instead of valuing your family and friends, your self-worth will shrink once you lose your wealth. It is better to focus on the things that you can control – loving yourself and paying attention to others.

2. YOU CAN NEVER HAVE ENOUGH MONEY

Irrationality happens when you are not dealing with the truth of what really is and what you would like it to be. Your high expectations affect what you consider as “enough” money. Most people tend to accumulate debt by trying to reach this point of “enough”.

Instead of believing in this irrationality, live within your means by fulfilling your needs. Begin with the basic needs such as survival and security. Then allocate a portion of your money for your wants. Reach the lifestyle you desire by smart money management and not by debt.

3. MONEY CAN BUY HAPPINESS

I am sure you know people who believe that money is the quintessential source of their happiness. However, according to the words of Dr. Kathleen Gurney (CEO of Financial Psychology Corporation): “It’s not money that makes you happy…it’s how you use it.”

Studies show that you will get more satisfaction if you spend your cash towards memorable experiences such as vacations than towards material things such as a new table. Likewise, lending out possessions can help you enjoy the material things that your money bought.

4. MANAGING YOUR FINANCES TAKES LITTLE EFFORT

If you are one of those people who merely go by what the bank says and do cannot seem to organize your financial affairs then, you might be in trouble. Your bills and loans will not just go away on its own! It takes valued time and consistent effort to get your finances straight. Avoiding your responsibilities may make you happier in the short run but it will haunt you long after. So invest on real commitments and pay attention to details. If you are married, it is good to consult your spouse for all things related to money.

Image Credits: Chi King via Flickr

Sources: 1, 2, 3

Powerful Tips To Conquer Your Financial Stress

Losing your primary source of income, drowning in a sea of debt, and other money problems can affect both your financial circumstance and your self-esteem. It is normal to feel anxious, stressed, and worried when times are hard but that does not mean that you are suffering from depression or anxiety disorders.

In fact, according to an international poll by Reader’s Digest back in 2009, Singapore was one of the countries most worried about money. When not managed, the financial stress can be detrimental to one’s health.

Here are some tips to conquer your inner beast:

BREATHE IN AND OUT

Avoid excessive thinking by slowing down. Whenever you feel like you are going to burst, calm yourself down. Breathe in and out, hold your breath for a while, breathe slowly and repeat. A higher form of this practice is called meditation.

If you need a guided tutorial to aid you through meditation, you can download the free “Take a Break! Guided Meditations for Stress Relief” app on your iOS or Android device. You can choose to listen with or without the music as you listen to the 7-13 minutes of guided meditation. No prior experience required!

LIVING IN THE PRESENT

Several financial woes come from the anticipation of unfortunate future events. Sometimes, these anticipation is more than just pure exaggeration. This is why you must remind yourself that you are living in the present moment – not in the past, nor in the future.

Stay active in the present by being completely in control. Keep your C.V. updated, pay the bills on time, and jog outdoors!

RECOGNIZE YOUR STRENGTH

In general, the uncertainty and perceived lack of control can make the person feel more stressful. But as I said, you are living in the present moment where you are in absolute control of your actions and your thoughts. Recognize that your decisions exist for you to improve any financial dilemma.

SHARE YOUR EXPERIENCES

When your financial circumstances is too hard to handle, seek refuge from the people who can offer you the listening ears (e.g. friends, family, support group or financial professional). These people can offer sound solutions and make you feel better. Personally, I find this tip therapeutic as I can freely express and let go of my worries and share it to a person who affirms and understands me the most.

COUNT YOUR BLESSINGS

Before you go to sleep or the after you wake up, think of three things you are thankful about. This changes your focus from your financial stress to the beautiful things that you might have taken for granted. It does not have to be a big and lavish thing as you can be thankful for the picturesque sunset.

Image Credits: pixabay.com (License: CC0 Public Domain)

Practicing this activity often will help you gain a positive outlook in life and an increase in overall satisfaction.

Sources: 1, 2, & 3

How To Finally Get A Raise This 2016!

Since the new year is about starting afresh and realizing one’s potentials, evaluating your salary is one of the top priorities. If you are seeking for a higher salary, do not open a discussion with your boss unless you are fully prepared.

Consider these 6 things to help you prepare:

1. SHOW THAT YOU DESERVE IT

Say that an important project is due in a couple of days. Send your boss an email of your progress to avoid constant request for project updates. The simple act of anticipating what is needed before it is asked can show that you are capable of working independently. You not only sent a positive reflection of your working etiquette but also made your boss’ life job easier.

2. DO YOUR RESEARCH

Negotiating your salary is a game with all of its players attempting to dominate each other. Dominate the game by researching all the needed information. Go in-depth about the complete aspects of the job and the company. Also, collect data about the average pay and accurate salary opportunities in your position.

3. DEVELOP A BACK-UP PLAN

If the company’s current situation cannot afford to give you the raise you deserve, consider suggesting alternative options such as commission-based pay (if appropriate) or performance-based bonus.

Image Credits: pixabay.com (License: CC0 Public Domain)

4. MAKE A GOOD IMPRESSION

During the discussion, greet your boss in a friendly and light manner by smiling and shaking hands. Say your gratitude as he or she spared some time to arrange a meeting for you. Your boss’ mood can change depending on how you approached the room.

5. ASK FOR MORE THAN YOU ACTUALLY WANT

Your first offer must be slightly higher than what you want to avoid remorse and to give you a room to bargain. It uses the door-in-the-face technique wherein the employee starts with a huge and unreasonable request in order for the employer to settle with a smaller request.

6. COMPETE

Negotiating a salary is a conversation that aims to reach an agreement with someone whose interests are not perfectly aligned with yours. Use persuasion and assertion if necessary as scientific research showed that competition is a successful negotiation strategy!

Image Credits: pixabay.com (License: CC0 Public Domain)

Sources: 1, 2, & 3

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