8 tips to handle stress like a pro

This post came out from The Straits Times (9 May 2016)
Title - 8 tips to handle stress like a pro

Some pointers that I've got are:
1. Prioritise
2. Postpone
3. Pipeline
4. Percolate
5. Pre-decide
6. Productivity
7. Procrastination killer
8. Perk up

On Prioritise

• No two assignments are equally important, so figure out which assignment you should do first, which one should be done next, and which colleague can help you offload a bit.

On Postpone

• Think about which assignments can be submitted later if they are less important or urgent.

On Pipeline

• Think of something small that can be done while you are waiting for something else to be completed. 

On Percolate

• If you have a piece of work that requires some creative thinking, sitting down to brainstorm would take up some precious time. To save time, write down outlines and random ideas first, and then do other things while your subconscious mind gets to work and connect the dots.

On Pre-decide

• Decide one night ahead what you need to do the next day. Get all the necessary information and tools ready. When you get to the workplace the next day, you can start straight away, without wasting time thinking about what to do first, or where you stopped yesterday.

On Productivity

• Get to know when your productive timings are. Block out this time for work, and be specific which task you want to get done during this time.

On Procrastination killer

• To stop putting off work, use a timer to help you to finish your assignments on time. 

On Perk up

• Do your best to finish your tasks within a specific time, but if you feel drained, take a quick walk or get a cup of coffee to recharge yourself. 

Yours,
Something Small Thinking Big

Beat job burnout, no need to quit yet

This post came out from The Straits Times (2 July 2012)
Title - Beat job burnout, no need to quit yet

Some pointers that I've got are:

• Ask for a change within the organisation. It might involve a new project or task, a different area or a new team. This way, you would not run the risk of losing your income.
• Ask for help. If you have too much work and not enough time to complete it even though you are working nights and weekends, you can approach your supervisor to renegotiate the workload.
• Start an exciting or a fun project. This could fire up your enthusiasm for work in genera.
• Hibernate in between big projects so you do not tire yourself out.
• Take a sabbatical - again, only if your company or boss allows it and you can afford to. Do not think of a sabbatical as a beach vacation where you just sit around and do nothing. Take a course, or do volunteer work or something you have always wanted to do. 
• Go for short breaks. Most burnouts are temporary. Adequate rest and time off from the activities that led to the burnout typically do the trick. 
• Go for a retreat.

Yours,
Something Small Thinking Big

Ensure your colleagues are coping well with pressure

This post came out from The Straits Times (1 October 2015)
Title - Keeping your team mentally fit

Some pointers that I've got are:
1. Tackle the stigma
2. Recognise the warning signs
3. Set clear and reasonable expectations
4. Get involved

On Tackle the stigma

• The feeling of being unable to cope with the pressures of working life is often seen as a weakness, and many workers are reluctant to admit that they are having difficulties. 
• That is why it is important to promote awareness and foster a supportive environment for your team.

On Recognise the warning signs

• A lack of concentration
• Amplified emotional reactions, including hostility or defensiveness
• Reduced motivation, commitment or confidence
• A decrease in appetite
• Increased smoking or alcohol consumption
• Fatigue or lateness, which might suggest sleeping problems

On Set clear and reasonable expectations

• Sometimes, managers go overboard with their expectations. It is thus important for you to learn how to negotiate and make the workload less heavy for yourself.
• As a general rule, managers should not assign work to employees who do not have the necessary experience, confidence or skills to adequately handle the task, or drop a new set of reports onto the already overflowing desk of someone who is still trying to catch up.
• It is easy to match employees to work assignments when managers are well aware of their skills and limitations. But sometimes, workers may not be keen to admit that they cannot handle something assigned.
• Hence, it is crucial to create an atmosphere of open communication, in which your team members can be honest about what they can and cannot reasonably expect to achieve.

On Get involved

• The last thing you want for a stressed out employee is for them to feel that they are unable to seek help. Be approachable and supportive, and encourage them to feel able to talk about their difficulties. It could be as simple as helping them organise and prioritise their workload. 
• However, be discreet: the worry of being perceived as incompetent or unable to cope is a form of stress in itself, and you wouldn't want to make things worse. Catch them at an appropriate moment and have a quiet word. You might find that when you ask, they are open to talking about something that they would never have dreamed of bringing up themselves. 
• If all else fails, take the team out for drinks, or give them an extended lunch break if your deadlines allow it. They will get the chance to have a little fun and let their minds recover from the stresses of the office. 
• Problems with stress and anxiety are rarely completely cured overnight. Being aware of the situation and trying to do contribute to a workplace where employees have better mental health is far better than not doing anything at all. 

Yours,
Something Small Thinking Big

Don't let stress drain you at work

This post came out from My Paper (1 September 2015)
Title - Don't let stress drain you at work

Some pointers that I've got are:
1. Be Prepared
2. Mange time well
3. Communicate clearly
4. Adopt a positive attitude
5. Prepare for the worst

On Be prepared

• On a regular basis, try to imagine different scenarios, and for each one, think about how you would handle each situation. This allows you to put in place the necessary steps to prevent or handle a difficult situation.
• Talk to others in similar positions to find out the challenging issues they have to deal with. Ask what they did right to mange the situation. More importantly, ask what they could have done better.

On Manage time well

• If you are always running late, you would not be able to handle an unexpected issue. Being punctual (or better still, early) gives you the extra time to deal with a last minute crisis. 

On Communicate clearly

• Managing people's expectations plays a key role in influencing the demands they make of you. You also need to manage your own expectations correctly to avoid over committing yourself to too many projects.
• If you communicate clearly with your management and your co-workers, you can reduce the number of stressful situations.

On Adopt a positive attitude

• This can be difficult when you are under pressure, but keep a sense of humour. By adopting a "glass is half full and not half empty" attitude, you reduce the chances of getting bogged down and depressed. Remember, everyone feels stressed from time to time, so this situation is not something unique to you.
• If you feel the black cloud looming, distract yourself, do not brood. It is unproductive to feel bitter or to beat yourself up over mistakes made. The past is done. Tomorrow will be another day. Make sure it will be a better one. 

On Prepare for the worst

• Think about what could happen if the situation is not resolved in the way that you want. Life will go on. It may be less than perfect, but it will not be the end of the world.

Yours,
Something Small Thinking Big

Fight Stress Effectively

This post came out from The Straits Times (27 August 2015)
Title - Fight stress effectively

Some pointers that I've got are:
1. Plan your schedule
2. First things first
3. Avoid gossip and politics
4. Use technology wisely
5. Adopt a big-picture mentality

On Plan your schedule

• If you do not plan your schedule in advance, then you are likely to follow what your colleagues are doing in the office. If they work overtime, you are more likely to follow suit.
• Plan what you need to do for the week so you can finish your work in a more timely fashion.
• Make it a point to devote time to your off work schedule as well.

On First things first

• A good way to be more productive is to draw up a to do list first thing in the morning and last thing before knocking off from work. This list is your must do list - so stick to it. Putting your tasks off will just cause unnecessary stress for yourself. 

On Avoid gossip and politics

• Be firm and catch yourself in the act if you have engaged in such unproductive and malicious conversations. Gossiping and spreading office rumours are time-wasting activities that slow down your productivity.

On Use technology wisely

• It is possible to make use of technology to help us in our daily work and become more efficiently.
• It is advisable to keep mindless internet surfing and chats to the minimum (especially personal ones) so that you are better able to focus on your work. 

On Adopt a big picture mentality

• There are many stories of people who get themselves burned out and become ill, requiring long term treatment. To avoid such a scenario, it is essential that we recognise that work is only a part of our lives and keep things in perspective to stay sane and grounded, and not get caught up in the rat race that blinds us to other aspects of our lives.
• Work stress is also a reflection of our deepest fears, concerns and desires. Striving to achieve work-life balance requires us to remind ourselves that to perform at our optimum levels at work, we need other aspects of our lives - family, social, health and personal - to function well too. 

Yours,
Something Small Thinking Big

Crucial to recognise the symptoms of job burnout

This post came out from The Straits Times (25 Jun 2012)
Title - Burnout: Are you at the tipping point?

Some pointers that I've got are:
1 Symptoms of job burnout
2. Why it happens

On Symptoms of job burnout

• Being chronically fatigued
• Wondering about the meaning of life, especially the meaning of own life
• Difficulty in meeting work target
• Difficulty in meeting expectations of family and friends in meaningful engagement
• Being preoccupied
• Difficulty in focusing
• Feeling of wanting to get away from your present life
• Having sleeping problems, either too little sleep or too much sleep
• Losing interest in simple pleasure in life
• Losing motivation to learn or achieve mastery in new skills

On Why it happens

• Unclear or overly demanding job expectations
• A lack of control at work
• Poor job fit
• Working with an office bully or have a boss who micromanages your work
• Monotonous work

Yours,
Something Small Thinking Big

How to better manage your stress

This post came out from The New Paper (28 July 2015)
Title - How to better manage your stress

Some pointers that I've got are:
1. Be organised and prioritise demands
2. Concentrate on what you can control
3. Revaluate your strengths, passion and values
4. Exercise or pick up a hobby
5. Be charitable

On Be organised and prioritise demands

• Put aside 10 to 15 minutes at the start of each workday to plan your day and week ahead. With compelling deadlines and rapidly changing priorities, list all the tasks you have to complete and highlight those that are more urgent or important.
• As mornings are when you are the most well-rested and alert, attend to urgent or important priorities first, although they may not be the most enjoyable or most simple of tasks.

On Concentrate on what you can control

• Identify the sources of your stress and differentiate between those you can control and those you cannot. 
• Quit agonising over matters you have no control over. Instead, channel your energy into areas you can control like increasing your productivity level or the quality of your work. Spending effort on what you can control propels you forward and invigorates you.

On Revaluate your strengths, passion and values

• Ideally, your career should be in line with the above three factors. People are more fulfilled when they perceive that their careers are meaningful, offer them ample opportunities to utilise skills they value and prospects to shine and excel in their chosen areas of expertise. 
• If you feel your current job offers you none of these aspects, it's time to rethink if you're truly suitable for the job. 

On Exercise or pick up a hobby

• When exercising, the body releases mood-lifting endorphins. It also helps your release the physical tension and stiffness accumulated from sitting at your desk  for long hours. 
• Or, pick up a hobby that allows you to express yourself creatively.

On Be charitable

• Take some time out to help the needy. It will help you see your life in perspective and help you develop a sense of purpose. 

Yours,
Something Small Thinking Big

Job burnouts

This post came out from The Straits Times (16 June 2015)
Title - Heed the warning signs - How to avoid and recover from job burnout

Some pointers that I've got are:
1. What is job burnout?
2. Spot the signs
3. Identify and address the problems
4. Recover from work fatigues

On What is job burnout?

• Burnout is a state of emotional, mental and physical exhaustion where one loses his or her work ability, drive, passion and energy to function effectively at work over a prolonged period of time.
• One may also feel trapped, and that is impossible to get out of the rut.

On Spot the signs

• Disillusionment - Have you lost the passion you once had for your job? Do you feel deeply discouraged about things you were once dedicated to, or have cynical thoughts frequently?
• Apathy - Feeling constantly indifferent to everything is a warning sign. When people are burned out, they find it difficult to develop empathy with others at work. They also find themselves disengaged from their peers and team for no apparent reasons. 
• Agitation - You may also be easily irritated by small matters at work and blow things out of proportion, which creates a strain on your relationships with your team members.
• Feeling out of place - Take note if you start feeling at odds with the company culture and your colleagues. Burned-out people often think they do not fit in with their team and company. They might feel unappreciated or misunderstood by their boss and colleagues. 

On Identify and address the problems

• Misalignment - How well you fit your job is important. If the work is not right for your strengths and personality, it may burn you out even if you don't do too much of it. 
• Meaningless work - Doing things that lack a clear purpose on a regular basis can take a toll on your mental and physical health.
• Overloading of duties - Having too much on your plate can cause you to have less results to show for it. Juggling too much also sets your nerves on edge

On Recover from work fatigues

• Know your limits - Avoid taking on more than what you can handle.
• Ask for help - Far from being a sign of weakness, asking for support gets you on the path to recovery. Talk to a professional coach, counselor or mentor who can facilitate your recovery process. 
• Learn how to cope - Attend a course or programme in wellness and stress management to speed up your recovery. 
• Give vent to your emotions - Find ways to express yourself creatively to release your negative emotions and get in touch with your psychological needs.
• Rethink your options - As you are recovering from burnout, you should re-evaluate your skills and passion to consider if you can find an alternative job or even opt for a career change to better match your experience and core values.
• Go easy on yourself - We are often our worst critics. Sometimes it helps to laugh at ourselves, as humour can break unhealthy mental and emotional patterns. 
• Adjust your mindset - How we think is how we live. This is why it is crucial to think the right thoughts. Mental adjustment is about evaluating and tweaking one's attitude, mindset and expectations. Making the necessary mental adjustments helps one to adapt accordingly to changing job demands, and thus increases one's confidence and resilience. 

Yours,
Something Small Thinking Big

Overcome work stress

This post came out from The New Paper (10 June 2015)
Title - Tips to overcome work stress

Some pointers that I've got are:
1. Manage your work
2. Manage yourself

On Manage your work

• Strategize and prioritize. Be proactive in understanding what your organization's priorities are and clarify your performance expectations. Prioritize by focusing on tasks that are important, rather than reacting to what is urgent. 
• Draw boundaries. Be realistic about what it takes to complete projects and avoid over-committing yourself by learning to say "no".
• Use resources. Find out what the available resources are and learn to use them effectively. Delegate, ask for advice from supervisors, get support from colleagues and so on. 
• Avoid perfectionism. Beware of unrelenting standards you may have set for yourself. Give recognition to your efforts and achievements.

On Manage yourself

• Keep a healthy routine. Eat well and ensure that your daily routine allows for sufficient sleep, regular exercise, meaningful interaction with loved ones and time for reflection and spirituality.
• Take time to recharge. Take time off from work, work-related activities and thinking about work.
• Meaning and significance. Acknowledge what you appreciate about your job, colleagues or work culture. Assess your interests, skills and passions, and reflect on how your work aligns with them. Recognize when it may be time to move on to an alternative job or position that better matches your strengths and values. 

Yours,
Something Small Thinking Big