Help for When You Feel Unappreciated at Work:

• Make time for 1:1 Meetings: Managers are busy, and often it’s a time crunch that gets in the way of them providing praise or feedback             
  • By sitting face to face, you can have a focused conversation about your work and your needs

• Get to Know Your Manager’s Leadership Style: Everyone has different communication and leadership styles, and taking them into consideration can help you understand why you may be feeling unappreciated at work
  • Getting to know your manager’s habits—like when and how they share feedback, whether they’re more introverted or extroverted, and whether they prefer to acknowledge your team as a whole or quietly give kudos to individuals—can help you level your expectations and meet your boss where they are
  • Plus, you may get a better idea of when and how to seek feedback
• Don’t Wait to Celebrate Wins: At the end of the day, your validation from within counts most!
  • Try shifting your mindset from one that seeks external validation to one that offers yourself unwavering self-acceptance
  • Don’t wait for someone else to tell you that you did a good job! Cherish your achievements and appreciate yourself for every milestone and success

• Share Your Kudos: Creating an environment where everyone feels valued can start with you!
  • Make it a habit to recognize your team members for their work, and don’t hesitate to share your gratitude when they go out of their way to help out or take the lead

• Ask for What You Need: Often in life, getting what you need requires asking for what you want
  • You can ask for feedback on a more regular basis by asking your manager, “What should I start, stop, and continue doing?”
  • It’s also okay to specifically ask for positive feedback
  • Although it can be difficult to be vulnerable at work, telling your manager that you’re struggling to feel seen and heard could open a door to more recognition

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

A Guide to Manage Tough Times

• Focus on Future Goals
  • When the present is painful, it’s okay to shift your focus to future goals that help you feel excited, motivated, peaceful, and more in control
  • Set goals that will help improve your day-to-day routine to bring you more joy and peace
  • Set bigger future goals that help shift bigger problem areas, like finances, school etc.
• Generate Positive Memories
  • Even when times are stressful in a relationship or at work, we have to also think about the positive and good memories that are part of those experiences
  • Actively engage in reliving past, positive moments to help counter the present negative memories
• Find Laughter
  • Laughter reduces stress and eases symptoms of depression!
  • The source of laughter is not as important as actively seeking out people, places, memories etc. that will elicit laughter for you
• Stay Engaged
  • Finding ways to stay engaged in your life and active in the pursuits that make you happy is one way to begin working through stress restoring your life to balance
  • Set reminders on your calendar to engage in hobbies, attend events, call friends even when you don’t feel like it
  • Ask yourself: if I’ll be stressed/tired etc whether I do the hobby/go to the event or not, is it better to stay home and be stressed and tired, or do something that could give me the chance to feel better?

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

Stress is any demand/ pressure that causes you to change from a state of balance.  It is a perception that the demands being placed outweigh your resources for coping.  The more control you perceive to have, the less impact stress has on you.

Questions to ask to Manage Stress

• Can I view this situation as challenging or exciting instead of stressful?
• Can I think of past times I rose above/handled stress well?
• Social supports- who can I call right now to help lower my stress? WELL IN MIND!
• What can I change about this situation?
• What can I let go about this situation?
• What can I accept about this situation?
• What needs to change about my sleep habits?
  • Stay off social media 1 hour before bed
  • Engage in relaxing rather than stimulating activities 1 hour before bed: reading instead of TV, a warm bath, listening to music
• Exercise- How can I raise my heartrate/sweat more?
  • Taking the stairs
  • Doing lunges while taking a walk
  • Doing jumping jacks or lifting arms and alternating legs
• Is what I’m eating fueling my brain and body?
  • Limit sugary snacks, processed foods and increase fresh fruits and veggies

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

Peaceful Transition Ritual: Letting go of stress at the end of the day

You are likely more overloaded at work now than ever before, and with changes to routine at home and work, stress may be steadily increasing. If you feel spent at the end of your shift, try this peaceful transition exercise so you can return home in a more relaxed mindset:

Engage in this routine sometime between getting in your car at work and before entering your house:

• Honor the difficult parts of your day.
• Take a few deep exhales to release these parts.
• Celebrate the good parts of your day.
• Take a few deep inhales to enhance these parts.
• Anticipate your evening going well, visualize it happening, and identify how you’ll feel as those anticipated events occur:

Example: I come home from work and see my hound dog wagging his tail, I feel happy. I give my partner a hug and kiss and feel connected and safe.  I take a relaxing bath, eat a tasty dinner, and then get cozy on the couch with my dog and partner and watch a show we enjoy together. I go to bed feeling grateful and at peace, and I sleep soundly through the night.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

Four Affirmations for Stress Relief

Mantra #1: With every breath, I feel myself relaxing.

• How to use: Say as you inhale, and then exhale, visualizing any tension you have melting away with the breath.
• How it can help: Releases pent-up tension in shoulders, neck, & stomach; helps to shift focus from worried thoughts to the body which relaxes the mind.

Mantra #2: I have control over how I feel & I choose to feel at peace

• How to use: Place one hand over heart, one over belly, recite 3 times.
• How it can help: Reminds you that you may not be in control over everything in life, but you are in control of how you feel and how we respond to the situations that come our way.

Mantra #3: All experiences are helping me grow.

• How to use: Repeat several times when you feel overwhelmed
• How it can help: It reframes stress as a new challenge, an opportunity for growth; empowers you, decreasing feelings of helplessness.

Mantra #4: I give myself permission to let go of what no longer serves me.

• How to use: Repeat several times, especially when you feel stuck thinking about old situations, patterns, emotions etc.
• How it can help: Releases energy and tension spent focusing on the past, and makes room for improving thoughts, feelings, behaviors, relationships.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.