self care and the job search strategies to help boost your well … · 2020-03-20 · self care and...
TRANSCRIPT
Self Care and the Job SearchStrategies to Help Boost Your Well-Being
A career development webinar for Deloitte alumni
Winter 2018
Audio: Toll-free (US, only) 888-604-9362Participant code: 9535842WebEx: https://deloitteevents.webex.com/deloitteevents/onstage/g.php?MTID=ea80af2fb1fa7040412879d974564a9a2
Copyright © 2018 Deloitte Development LLC. All rights reserved. 2
Alumni communicationsStay connected to Deloitte
Receive newsletters, event invitations and more. Update your contact info on our alumni page or via http://tinyurl.com/DeloitteAlumniUpdates
www.deloitte.com
Search “alumni” to visit a central location for alumni to access information and resources
Deloitte US LinkedIn Group
Engage with fellow Deloitte alumni and current professionals and stay current on events, thought leadership by joining the Deloitte US LinkedIn group.
3Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Career support
Marketplace Jobs – Post a job
Hiring companies appreciate the opportunity to target candidates with Deloitte experience. Learn more about the U.S. program.
Marketplace Jobs – Find a job
The dashboard provides visibility to job opportunities from thousands of marketplace employers seeking candidates with valuable Deloitte experience. Learn more about the U.S. program.
Career Development & Transition
Our coaching team hosts career-focused webinars and events for ongoing career development of our valued alumni. See details.
Developing and supporting alumni
4Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Company resources
Business insights
Alumni can register to receive thoughtware from Deloitte, including publications from DU Press
Referral program
Eligible alumni are rewarded for successful hires. Learn more about the U.S. program
Company discounts
Discounts traditionally reserved for employees are available to our alumni. Learn more about the U.S. Alumni Perks program. First time code: Alumni.
Extending perks to alumni
5Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Agenda
Topic Content
The job search rollercoaster Managing emotions
Science: the power of the brain You can retrain your brain
Impact of negative emotions Fight or flight
Scientifically proven ways to improve well-being What you focus on grows
Appendix Additional self care exercises and resources to explore
Benefits of positive emotions Open-minded, seeing possibilities!
6Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
The job search rollercoaster
Preparing for your search:Job search is more like a marathon than a sprint.
Managing your emotions:Before you even begin to think about your search, you may find yourself dealing with strong feelings about your current situation. Job loss can evoke a range of emotions from anger to relief to shame. With time, these emotions might slowly be replaced with acceptance, which can allow for constructive progress to take place and positive energy and momentum begins to build.
7Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Managing your emotions
Psychiatrist Elisabeth Kubler-Ross describes the five stages of grieving..
Denial–“This isn’t really happening. I can still go on enjoying life doing all the things I usually do."
Anger–“I can’t believe this. It’s _____ fault I ‘m in this situation and it makes me so angry.”
Bargaining–“Maybe I can go back to the job/salary I was at before. That sounds like my only option right now.”
Depression–“There is nothing I can do. There are no jobs out there. Why should I even bother trying to find something?”
Acceptance–“Ok! It is what it is. Time to start exploring and seeing what’s out there!”
Source: Kubler-Ross, E., On Death and Dying (1969)
8Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Mind. Body. Spirit.
Well-being during a job search
ExerciseSleep
Nutrition
MeditationLifelong Learning
Leveraging Strengths
Body MindSpirit
Positive RelationshipsSelf-ReflectionHigher Purpose
A job search is a journey and involves a “whole person approach.”
9Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Broaden and Build
The Science of Positive Thinking
Core Positive Emotions:
• Gratitude
• Joy
• Serenity
• Interest
• Hope
• Pride
• Amusement
• Inspiration
• Awe
• Love
Sources: Clear, James, The Science of Positive Thinking: How Positive Thoughts Build Your Skills, Boost Your Health, and Improve Your Work, www.jamesclear.com Fredrickson, B. L. (1998). What good are positive emotions? Review of General Psychology, 2, 300-319.Fredrickson, B. L., & Branigan, C. A., (2005). Positive emotions broaden the scope of attention and thought-action repertoires. Cognition and Emotion, 19, 313-332.
10Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Fight or flight
Your Brain in a Negative State
Amygdala is signaled, resulting in uncomfortable physical symptoms and a “close-minded” perspective. Subject is simply focused on survival.
Source: http://thebrain.mcgill.ca/flash/d/d_04/d_04_cr/d_04_cr_peu/d_04_cr_peu.html
11Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Open to Possibilities!
Your Brain in a Positive State
Pre-frontal cortex is fired, resulting in creative problem-solving and quick, constructive response. Subject has ability to thrive.
Source: http://thebrain.mcgill.ca/flash/d/d_04/d_04_cr/d_04_cr_peu/d_04_cr_peu.html
Developing a Positive MindsetHow do our minds work?
Default Network (60-70%)
Minds wander, often toward the negative
Experiential Network(30-40%)
Very aware, intentionally focused
Source:http://www.psychologytoday.com/blog/your-brain-food/201305/why-is-mindfulness-so-hard-achieve
Copyright © 2018 Deloitte Development LLC. All rights reserved. Self-Care and the Job Search
Examine Your Current MindsetWhat are our thoughts telling us?
I’ll never be good enough. I bombed that
interview.
No one ever replies to my messages.
No matter how hard I try, I’ll never land another job in my industry.
I’m a total failure.
There are no jobs out there.
Copyright © 2018 Deloitte Development LLC. All rights reserved. Self-Care and the Job Search
14 | Copyright © 2018 Deloitte Development LLC. All rights reserved. Self-Care and the Job Search
CHALLENGING THOUGHTS
Is it true?
Can you absolutely know that it’s true?
How do you react when
you think (or believe) that
thought?
Who would you be without that thought?
When you experience a negative thought, ask yourself….
Source: http://thework.com/en/tools-do-workSource: www.claritycoachinginstitue.comSource: http://selfcreation.com/blog/doing-the-work-the-basics/
What State Are You Living In?
Surviving
Thriving
Stress hormones
spike
Mental resources
drained
“Black and White”
Thinking
Frozen, can’t take
action
“Happy
Neurochemicals”
Blood Flow to
Pre-frontal Cortex
Problem-solving,
ideation,
Resilient, action-
oriented
Copyright © 2018 Deloitte Development LLC. All rights reserved.Self-Care and the Job Search
Copyright © 2018 Deloitte Development LLC. All rights reserved. Self-Care and Your Job Search
Role PlayCultivating Positive Feelings
“I am very down/depressed about my search. I’m not good enough.”
Copyright © 2018 Deloitte Development LLC. All rights reserved. Self-Care and Your Job Search
Life Goals/Vision
• Clarity: Being clear on what you want.
• Choice: Choosing and intentionally maintaining our focus. Creation vs reaction.
• Certainty: Believing that what we want will come true. Flexibility that things will come in the “right package” at the “right time.”
Life Planning ExerciseI Will..
• Join a non-profit organization
aligned to my passion around
inner-city education.
• Work in a role that allows me
to travel globally and influence
people from different cultures.
Career
• I will stop working at 6pm every
night to have focused,
uninterrupted time with my
children.
• I will spend more time with
people that ‘light me up’ and less
time with people who drain me.
Relationships
• I will train for my first 5K,
starting with walking 30
minutes/day.
• I will curb my reliance on
caffeine by cutting down
to 1 cup of coffee/day.
Health & Wellness
• Read or listen to 2
books/month
• Take a certification class to
enhance my skills and brand as
a project manager.
Personal Development
Copyright © 2018 Deloitte Development LLC. All rights reserved.Self-Care and the Job Search
19Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Within My Influence
FOCUS ON THINGS THAT ARE IN YOUR CONTROL
In My ControlOut of My Control
FOCUS
• My Time
• My Energy
• Who I Surround Myself With
• My Self-worth
Other’s Agendas
Other’s Timelines
Other’s Choices
Other’s Perceptions of Me
20 | Copyright © 2018 Deloitte Development LLC. All rights reserved. Self-Care and the Job Search
“Learning Never Exhausts the Mind.” – Leonardo da Vinci
LEARNING
Growth Mindset
“I understand that my talents and abilities can be
developed through effort, good teaching and
persistence. I can always learn more.”
Fixed Mindset
“I believe my basic abilities, intelligence, talents, are just fixed
traits. Therefore, I’m usually always right.”
Vs
Copyright © 2018 Deloitte Development LLC. All rights reserved. Self-Care and Your Job Search
Self-Care Tips and Resources
Exercise MeditationNutrition
CardioTrainerWorkout trainermoves.app.com
My Fitness Pal FooducateEatingwell.com
HeadspaceBuddhifySimply Being
Mood Matters: https://bcove.video/2vQr0pU
Copyright © 2018 Deloitte Development LLC. All rights reserved.
23Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Please join us for future alumni career-development webinars and listen to earlier recordings at your leisure
Resumes – It IS all about you
Recording is posted online
Effective Networking
Recording is posted online
Interview Preparation
Recording is posted online
Self-care and job search strategies to boost your well-being
Today! Recording will be posted online
Offer review and salary negotiations
3/14/18, 4pm ET
Open Talent: Navigating the Gig Economy
Recording is posted online
Self-Care and Your Job Search 24Copyright © 2018 Deloitte Development LLC. All rights reserved.
Appendix: Exercises To Help Boost Your Mood
25Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Journaling Exercises
• Everyday, record three good things that happened or for which you are grateful for (i.e. constructive feedback on my resume, coffee with a friend, aa networking email returned).
• Keep a “what went well” journal.
• Record your “life planning” goals in your journal and track your progress.
26Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Practice Focusing on the Positive
• Start conversations focused on the positive. A great way to tee up your elevator speech or start off an interview!
• Kindness counts – when networking practice reciprocating when it makes sense.
• Laugh with friends or watch a funny show. Laughing releases feel-good endorphins.
• Enjoy nature– nature taps into part of the brain that induces a calm but alert state. If climate in your area prevents you from getting outside, consider a houseplant in your work area or a natural sunlamp.
27Self Care and the Job SearchCopyright © 2018 Deloitte Development LLC. All rights reserved.
Focus On Your Health/Well-Being
• Establish a daily routine – build in time for yourself in addition to your job search activities.
• Get moving – exercise triggers better eating habits and boots endorphins.
• Eat healthy - consider adding more vegetables and fruits to your daily diet and cut down on sugar and caffeine. Add a nutrition goal to your life planning list.
• Surround yourself with positive people – make a point interact with others, co-working spaces, volunteer, and attend networking events.
About Deloitte
Deloitte refers to one or more of Deloitte Touche Tohmatsu Limited, a UK private company limited by guarantee (“DTTL”), its network of member firms, and
their related entities. DTTL and each of its member firms are legally separate and independent entities. DTTL (also referred to as “Deloitte Global”) does not
provide services to clients. In the United States, Deloitte refers to one or more of the US member firms of DTTL, their related entities that operate using the
“Deloitte” name in the United States and their respective affiliates. Certain services may not be available to attest clients under the rules and regulations of
public accounting. Please see www.deloitte.com/about to learn more about our global network of member firms.
This publication contains general information only, and Deloitte is not, by means of this publication, rendering accounting, business, financial, investment,
legal, tax, career counseling, recruiting, or other professional advice or services. Deloitte shall not be responsible for any loss sustained by any person who
relies on this publication. Deloitte does not screen resumes, advocate, or negotiate on your behalf or on behalf of any other hiring party.
The activities referenced here are in no way sponsored or endorsed by Deloitte and participation in any such activities is wholly voluntary and at your own
risk. All information presented here is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for
specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness
regimen.
Copyright © 2018 Deloitte Development LLC. All rights reserved.
36 USC 220506