Work life Integration: The New Normal - Dr Sangeetha Madhu and Eliza Abraham

COVID-19 has introduced the concept of working from home (WFH) to people of all ages and from all areas of life. We are not used to this way of functioning and it is difficult to maintain a good work-life balance during this pandemic. Lack of structure in work timings, taking on multiple roles & responsibilities, guiding children with schoolwork, technology issues, low work productivity, lack of social connections, increased stress & anxiety, diminished boundaries between work & personal life, lack of free time to relax makes it exhausting and demanding for all of us. It’s been approximately 4-5 months since and it is important to learn work-life balance even during work from home.

To-Do List to improve the quality of WFH

·         Design/ Allocate a particular area at home as the workspace: personalize workspace, use a comfortable chair, be assertive & set boundaries while working.

·         Maintain healthy systematic routines: work timings, breaks, sleep, appetite, physical exercise.

·         Secure Work Environment: Keep laptop/computer in a safe place to avoid loss of sensitive confidential information.

·         Increase productivity & reduce procrastination: Set clear deadlines for the day, set healthy work timings to avoid burnout.

·         Stay Focused: Control social media use, interruptions / distractions, utilize your time effectively during the day, with discipline

·         Plan Out: Set clear short term &long-term career goals with your team, work towards achieving them, prioritize & break down (To-Do-List) your workload to avoid stress. This will help you be more focused & motivated to complete the work.

·         Celebrating Success &Achievement: Reinforce yourself with small treats when you complete a difficult task, maintain a record of your achievements as this helps with increasing satisfaction. Celebrate success with family and team members over a video call, acknowledge people who helped you.

·         Quality Time &Relationship: allocate time to spend quality time with your family or reach out through social media/video calls.  Have informal team calls to catch up with colleagues and managers.

Following these tips could improve your work from home experience and maintain a good work-life balance. Although this is a very difficult situation and might go on for an undetermined amount of time, it is a season of life and it will pass and we will return to feeling healthy, safe, productive, and connected (“Working from home”, 2020).

References

(2020). Working from Home. MindTools. Retrieved from https://www.mindtools.com/pages/article/working-from-home.htm

 

The Art of Delivering & Receiving Feedback - Dr Sangeetha Madhu and Eliza Abraham

 We all have heard the saying “communication is the key to success”. We tend to overlook the fact that effective feedback plays a major role in both our professional and personal lives. Feedback in the form of affirmations and criticisms tend to improve the overall performance of individuals. However, we all know that it is easier to give and receive affirmations or appreciations rather than to give out criticisms. It is a tricky situation that can become awkward or even lead to a heated argument. Feedback can strengthen a relationship, build trust, show support, and improve the quality of work and life for the individual and everyone around him/her (Petersen, 2015).

Therefore, it is important to understand and equip yourself with the skills to be able to provide and accept constructive feedback. Effective listening consists of openness, encouragement, acknowledgement, and reflection. The following suggestions can be followed to enhance your skills of providing and receiving constructive feedback.

Delivering Feedback

·         Have a private meeting and start with affirmations.

·         Be humble and empathetic towards the individual.

·         Provide feedback regarding the behaviour not about the kind of person they are/their personality. Cite examples.

·         Describe the effect/impact their behaviour had on you, as only You know how it made you feel or what you thought.

·         Use I statements: “I liked what you did” “I felt hurt when you said that”.

·         Be specific, realistic and focus on the issue at hand. Avoid bringing in unnecessary or past details.

·         Give regular feedback promptly, avoid delaying it a lot.

·         Understand the emotional intelligence and identify the emotional state of the individual before providing them with feedback.

·         Explain your expectations and the consequences if a mutual understanding is not reached.

·         Provide suggestions and be willing to help the individual.

·         Identify and state their strengths and positive to improve the morale and confidence of the individual(Seiter, 2018; “Giving and Receiving”, n.d & “Receiving & Giving”, n.d).

Receiving Feedback

·         Be open-minded & accepting.

·         Use active listening

·         Identify and understand nonverbal communication.

·         Clarify and reflect on the feedback.

·         Avoid being defensive.

·         Be aware of your emotions and feelings.

·         Have good self-control.

·         Have a growth mindset.

·         Identify your developmental areas and take accountability for your errors.

·         Follow up with the individual and ask for regular feedback.

·         Thank the individual for giving the feedback(Seiter, 2018; “Giving and Receiving”, n.d & “Receiving & Giving”, n.d).

References

 (n.d.). Giving and Receiving Feedback. Skillsyouneed. Retrieved from https://www.skillsyouneed.com/ips/feedback.html

(n.d). Receiving and Giving Effective Feedback. Centre for Teaching Excellence, University of Waterloo.Retrieved from https://uwaterloo.ca/centre-for-teaching-excellence/teaching-resources/teaching-tips/assessing-student-work/grading-and-feedback/receiving-and-giving-effective-feedback

Petersen, D. (2015, July 24). How to Get Better at Giving (and Receiving) Feedback Good constructive criticism takes practice.Inc.  Retrieved from https://www.inc.com/stanford-business/how-to-get-better-at-giving-and-receiving-feedback.html

Seiter, C. (2018, May 9). How to give and receive feedback at work: the psychology of criticism.Buffer. Retrieved from  https:/ https://uwaterloo.ca/centre-for-teaching-excellence/teaching-resources/teaching-tips/assessing-student-work/grading-and-feedback/receiving-and-giving-effective-feedback/buffer.com/resources/how-to-give-receive-feedback-work/

 

 

Growth Mindset - Dr Sangeetha Madhu and Eliza Abraham

 Throughout our childhood and adulthood, we have always heard from our parents, teachers, elders, inspirational speakers etc that hard work is the key to success. Working smart is figuring out your strengths and how to utilize it in achieving your goals quickly and efficiently. An individual who utilises both these aspects can achieve their goals in life. But then we hear about exceptional individuals who have extraordinary accomplishments in their lives. Most of us tend to attribute this solely on their internal talent. However, that is not true, it takes a tremendous amount of talent and hard work to become the best in any field.

Carol Dweck a psychologist has done extensive research which indicated that an individual’s mindset or attitude towards themselves predicts your success in life. Working hard plays a role to an extent in our success, but our belief in ourselves determines whether you will achieve your goal.This gave rise to the concept known as the growth mindset. This means that we can develop our abilities and understanding by putting in more time and effort. On the opposite spectrum an individual who believes that our abilities are permanent, and intelligence cannot be increased tend to have a fixed mindset(Acherman, 2019; Taher, 2019 & “Decades of scientific”, n.d).

An individual with a growth mindset will put in more effort,time, and believe that they can reach their goals.  While encountering situation such as getting a negative review from a boss or handling a difficult project, having a growth mindset will change the way we approach it. We would evaluate the review objectively, get another opinion and find solutions to overcome these shortcomings. To handle a difficult task, you would view it as a new learning experience, identify what skills you need, how to learn these skills, ask for help and look for other resources. This would lead to you developing further skills, gain new knowledge and new areas of expertise and also increase your self-confidence(Acherman, 2019; Taher, 2019 & “Decades of scientific”, n.d).

Tips for developing a growth mindset

1.      Create a new convincing belief: to believe in yourself, skills, ability to have a positive change.

2.      New perspective towards failure: consider it as an opportunity to learn.

3.      Inculcate self-awareness: identify talents, strengths, weakness, get feedback from others and analyse it all together.

4.      Always be curious and open to learning throughout your life: don’t limit your learning.

5.      Accept challenges and consider them as something you will encounter every time you try to learn something new.

6.      Develop a passion and do and love what you do: being passionate about your work makes you more successful in achieving your goals.

7.      Be tenacious: a lot of hardwork is needed to succeed, and you must accept failures, be diligent and get back to work every time.

8.      Inspire and be inspired by others (Zimmerman, 2016).

Always believe in yourself and your abilities, be always open to learn, grow, develop and it will help you achieve all the great things in life. It's not easy to have a growth mindset but work towards developing one.

References

Acherman, C. E. (2019, November 8). Growth Mindset vs. Fixed + Key Takeaways from Dweck’s Book. Positive Psychology. Retrieved from https://positivepsychology.com/growth-mindset-vs-fixed-mindset/

Mindset Works. (n.d.). Decades of scientific research that started a growth mindset revolution. Mindset Works. Retrieved from https://www.mindsetworks.com/Science/Default

Taher,R. Al. (2019, November 20). Carol Dweck: The Woman Behind The Motivational Mindset Breakthrough. Positive Psychology. Retrieved from https://positivepsychology.com/carol-dweck-biography/

Zimmerman, A. (2016). Shift to a growth mindset with these 8 powerful strategies. Inc. Retrieved from https://www.inc.com/angelina-zimmerman/the-8-tremendous-ways-for-developing-a-growth-mindset.html

 

Practising Self Care - Dr. Sangeetha Madhu & Eliza Abraham

 For the past couples of months, our lives have taken a drastic change. From the usual hustle and bustle of the daily routines such as being stuck in loud annoying traffic, bargaining with vendors at the market, taking water breaks with our colleagues, to planning meals for the week and going out for dinner, shopping, movies, parties etc it has all changed. These days, we wake up and are stuck within the four walls of our homes. Initially, it must have been a well-appreciated break from the hectic lives we had.But, after a few weeks, it does get monotonous, frustrating, stressful, and aimless.

Personal self-care is the process of taking care of our mind, body and soulwhich is essential in building up a resilience towards stressors in our lives that cannot be eliminated. Engaging in self-care also known as “Me Time”allows you to have a good quality life. However, most of us tend to not keep self-care as a priority and consider it to be a luxury in life. Hence, we are burnt out, exhausted and unable to cope with stressors. Self-care is something that re-energizes us instead of tiring us out. It is important to do constant check-ups on the variousareas of self-care practices(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

How do you take care of yourself?

1.      Physical Self Care

There is a strong link between your mind and body. When the body is well-rested and taken care of your cognitive abilities automatically function better.

·         Maintaining a regular sleep cycle- 6 hours minimum& take power naps.

·         Following a healthy & nutritious diet and not skipping meals.

·         Engaging in daily physical exercise oryoga.

·         Getting regular physical check-ups & adhering to medications prescribed. 

·         Taking breaks during your work & use sick leaves.

·         Treat your body- food, clothes, spa etc(Scot, 2020; Tello, 2020; Davis, 2018 &Bard, n.d).

 

2.      Social Self Care

Human beings are social beings and socialization and close relationships are necessary to increase our overall well-being.

·         Prioritising and investing time and effort to maintain close relationships with family & friends.

·         Spending quality time with family & friends- in person or virtually through video/audio calls.

·         Get a pet/plant or have a good laugh(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

 

 

3.      Mental Self Care

Keeping your mind sharp and active stimulates better thoughts and learnings.

·         Create a “no” list of things you do not like to do or no longer want to do.

·         Reading books, listening to music.

·         Learning a new language/skill or taking up a hobby.

·         Learn to say no to othersand yes to self-care.

·         Take a self-care trip and get in touch with yourself.

·         Caring for your mental health- asking for help(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

 

4.      Emotional Self Care

Learning to be in touch with your thoughts, feelings, emotions and using healthy positive coping habits.

·         Engage in self-affirmation talk.

·         Check-in with your emotions.

·         Start journaling your thoughts and experiences.

·         Get positive feedback.

·         Try to do a good deed every day.

·         Choose how to spend your time and with whom(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

 

5.      Spiritual Self Care

Nurture your spirit and find a deeper sense of meaning, appreciation, and link with the universe.

·         Follow a holistic outlook on life.

·         Connect with nature

·         Engage in yoga, attend a religious service (virtually now) or pray(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

Develop a personalized self-care kit that can be used to meet your individual needs. It's important to take of ourselves during this time. Do not try to change or address all the issues immediately, take it one step at a time and do so.

 

 

 

 

 

References

Bard, E. (n.d). 45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul.TinyBuddha. Retrieved from https://tinybuddha.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/

Davis, T. (2018, December 18). Self-care: 12 ways to take better care of yourself. PsychologyToday. Retrieved from https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

Scott, E. (2020, March 21). 5 Self- Care Practices for Every Area of Life. VerywellMind. Retrieved from https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729

Tello, M. (2020, April 16). 6 self-care steps for a pandemic- always important, now essential. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/blog/6-self-care-steps-for-a-pandemic-always-important-now-essential-2020041619563

 For the past couples of months, our lives have taken a drastic change. From the usual hustle and bustle of the daily routines such as being stuck in loud annoying traffic, bargaining with vendors at the market, taking water breaks with our colleagues, to planning meals for the week and going out for dinner, shopping, movies, parties etc it has all changed. These days, we wake up and are stuck within the four walls of our homes. Initially, it must have been a well-appreciated break from the hectic lives we had.But, after a few weeks, it does get monotonous, frustrating, stressful, and aimless.

Personal self-care is the process of taking care of our mind, body and soulwhich is essential in building up a resilience towards stressors in our lives that cannot be eliminated. Engaging in self-care also known as “Me Time”allows you to have a good quality life. However, most of us tend to not keep self-care as a priority and consider it to be a luxury in life. Hence, we are burnt out, exhausted and unable to cope with stressors. Self-care is something that re-energizes us instead of tiring us out. It is important to do constant check-ups on the variousareas of self-care practices(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

How do you take care of yourself?

1.      Physical Self Care

There is a strong link between your mind and body. When the body is well-rested and taken care of your cognitive abilities automatically function better.

·         Maintaining a regular sleep cycle- 6 hours minimum& take power naps.

·         Following a healthy & nutritious diet and not skipping meals.

·         Engaging in daily physical exercise oryoga.

·         Getting regular physical check-ups & adhering to medications prescribed. 

·         Taking breaks during your work & use sick leaves.

·         Treat your body- food, clothes, spa etc(Scot, 2020; Tello, 2020; Davis, 2018 &Bard, n.d).

 

2.      Social Self Care

Human beings are social beings and socialization and close relationships are necessary to increase our overall well-being.

·         Prioritising and investing time and effort to maintain close relationships with family & friends.

·         Spending quality time with family & friends- in person or virtually through video/audio calls.

·         Get a pet/plant or have a good laugh(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

 

 

3.      Mental Self Care

Keeping your mind sharp and active stimulates better thoughts and learnings.

·         Create a “no” list of things you do not like to do or no longer want to do.

·         Reading books, listening to music.

·         Learning a new language/skill or taking up a hobby.

·         Learn to say no to othersand yes to self-care.

·         Take a self-care trip and get in touch with yourself.

·         Caring for your mental health- asking for help(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

 

4.      Emotional Self Care

Learning to be in touch with your thoughts, feelings, emotions and using healthy positive coping habits.

·         Engage in self-affirmation talk.

·         Check-in with your emotions.

·         Start journaling your thoughts and experiences.

·         Get positive feedback.

·         Try to do a good deed every day.

·         Choose how to spend your time and with whom(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

 

5.      Spiritual Self Care

Nurture your spirit and find a deeper sense of meaning, appreciation, and link with the universe.

·         Follow a holistic outlook on life.

·         Connect with nature

·         Engage in yoga, attend a religious service (virtually now) or pray(Scot, 2020; Tello, 2020; Davis, 2018 & Bard, n.d).

Develop a personalized self-care kit that can be used to meet your individual needs. It's important to take of ourselves during this time. Do not try to change or address all the issues immediately, take it one step at a time and do so.

 

 

 

 

 

References

Bard, E. (n.d). 45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul.TinyBuddha. Retrieved from https://tinybuddha.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/

Davis, T. (2018, December 18). Self-care: 12 ways to take better care of yourself. PsychologyToday. Retrieved from https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

Scott, E. (2020, March 21). 5 Self- Care Practices for Every Area of Life. VerywellMind. Retrieved from https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729

Tello, M. (2020, April 16). 6 self-care steps for a pandemic- always important, now essential. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/blog/6-self-care-steps-for-a-pandemic-always-important-now-essential-2020041619563