well-being – Dutra Associates

Summer is almost here and hopefully, vacation plans are in high gear! Yet, what is ideally a time to rest, renew and refresh can become a time filled with stress. Why? Because, though you may be physically away from the office, work may still be taking up precious space in your brain. Projects in progress, never-ending to-do lists, that upcoming difficult client meeting, emails piling up, all vie for your attention.

Here are a few tips to help you detach and truly refresh, physically, mentally, and emotionally.

Plan

While it may seem obvious, take the time to identify the key people who need to be aware that you’ll be out. Ensure that each person has what they need to carry on while you’re away. Doing this at least a week prior to leaving allows time to iron out any questions that arise.

Review what is coming up during your first week back in the office. What steps can you take before you leave to prepare for those meetings and deadlines? Upon your return, a quick refresh will be all that’s needed.

Block at least the morning, if not the entire first day back in the office. Doing so, provides time for you to review what has transpired during your vacation and prioritize what truly requires your attention.

Enable Your ‘Out of Office’ Autoresponder

This simple practice goes a long way toward reducing stress during your vacation. In your ‘out of office’ message, advise people that you will be away and who to contact in your absence. If you work as a solopreneur, advise people of when you will get back to them. This sets a clear expectation that you will not be responding immediately. Most situations can truly wait a few days for your return.

Then, allow yourself to scan your emails, for no longer than 30 minutes, at the beginning or end of each day or so. While this may seem counter to what I’ve suggested above, it gives you the opportunity to scan for important issues and respond with a quick note, if absolutely needed. This is also the chance to delete spam and move emails to folders for review when you return. There is stress relief that comes from knowing that you won’t be returning to an inbox filled with hundreds of messages. The key here is to stick to no more than 30 minutes and then shut off the device.

Set an Intention

Create a vision of what you will be doing during vacation rather than what you won’t be doing. When you focus on the fact that you won’t be working during vacation, you are actually keeping ‘work’ at the forefront of your thought process. If, instead, you focus on what you will be doing, such as hiking, playing games with your family, seeing new places, experiencing exotic foods, sitting by a firepit toasting marshmallows, relaxing on a beach – whatever excites you about this vacation – your mind will be filled with these activities. Thoughts of work will be less likely to intrude.

Despite your best intentions, thoughts of work may still pop up. If that occurs, have a plan in place for how you will manage those thoughts. Pick up a book, work on a jigsaw puzzle, go for a walk. Select a strategy that works best for you to shift the intrusive thoughts to focus on the non-work-related activity.

Final Words

Taking time off is shown to significantly increase levels of happiness and overall quality of life while reducing stress. Additionally, research from Project: Time Off, 2016, shows that “if you take 11 or more of your vacation days, you are more than 30% more likely to receive a raise”¹. So, there go those ideas that working harder and taking less time off makes you more successful at work.

Bottom-line: When are you taking your next vacation? Mine is already planned. How about yours?

¹ Shawn Achor and Michelle Gielan. “The Data-Driven Case for Vacation.” HBR.org, 13 July 2016.

About the Author: Sherry Dutra is a Talent Development, Career and Retirement Coach and Facilitator who works with corporate leaders in small to mid-size businesses, across the span of their careers. She helps them to accelerate business outcomes and team performance, navigate their own career path, and transition to retirement with ease using proven methodologies and strategies that get results. If you would like to uncover and address hidden challenges that may be sabotaging your success, leverage your strengths, and accelerate your progress toward the results you desire, contact Sherry for a complimentary consultation.

While people may love the work they do, many people today are suffering as they don’t know how to deal with the associated stress of a demanding job and environment. Add to that the personal and professional ramifications of a world-wide pandemic and the levels of stress and anxiety have only escalated over the past 20 months.

Never before has it been more important to focus on building the resilience of our workforce at every level. Resilience is defined as an individual’s ability to adapt to stress and adversity. Your level of resilience is defined as your capacity to bounce back from a negative experience to your normal state of functioning. Resilience is not an ability or trait you either have or don’t have, everyone is resilient and can improve their level of resilience. It is typically enhanced by engaging in activities or techniques that help facilitate good physical and mental health. Highly resilient people are able to effectively balance unpleasant and pleasant emotions and make effective responses to them.

Traditionally, organizations have placed more emphasis on physical health versus mental health or well-being in the workplace. As our work environments transform, employees and leaders now face the most demanding environments and roles, which is resulting in a significant increase in anxiety and work-related stress issues.

According to a pre-pandemic article in Harvard Business Review, burnout “costs the U.S. more than $300 billion a year in absenteeism, turnover, diminished productivity, and medical, legal and insurance costs.”¹ Those numbers are trending upward amidst the upheaval that COVID has introduced to our lives.

The studies have shown that no matter the type or level of job, anxiety and stress touches all industries and roles, every socioeconomic status, as well as every race and ethnicity.

Genos International, a leading provider of emotional intelligence assessments reacted to this by creating The Science of Well-Being Program. This program equips employees with the tools and techniques to help them build higher levels of resilience and well-being in the workplace.

The powerful 4 session virtual program (90 min – 2 hours each session) is designed to help employees at all levels improve their mental, physical, social and environmental well-being. The Science of Well-Being is built on the science of behavior change and healthy habit formation. Rolled out across your workforce, this program will result in lower levels of stress and stress-related leave claims, lower levels of absenteeism and higher levels of productivity and employee engagement.

Steps to becoming more resilient:

Look at ‘how you are seen to show up at work’ – a review of your emotional intelligence behaviors.

Every attendee completes a Genos Leadership Assessment. They complete a self-assessment of their EI behaviors, then they select individuals they’d like to receive feedback from. Instead of receiving a numerical or unactionable response like “You’re EI/EQ level is 52,” the Genos assessment is unique in that it measures how you are seen to show up at work and how important your raters deem these particular behaviors to be for your position. They gather input on six emotionally intelligent behaviors:

Self-Awareness
Awareness of Others
Authenticity
Emotional Reasoning
Self-Management
Positive Influence (non-leadership roles) or Inspiring Performance (leadership roles)

Each attendee receives a customized workbook for the program that includes their assessment results, along with a development tips workbook to help them develop key EI behaviors.

Take part in The Science of Well-Being Program facilitated by, Sherry Dutra, a Genos Certified Practitioner.

The course dives into the neuroscience of emotions along with the effects of pleasant and unpleasant emotions on us. Studying emotional intelligence helps participants understand and interpret their own EI Assessment results and how to hone in to key areas for development. The program then goes through techniques and strategies to develop higher levels of personal resilience.

Develop an action plan to boost resilience in multiple areas of your life

Attendees work through strategies for this in four areas: mental, physical, social, and environmental. Then they dive into powerful models for developing resilience in each of these areas.

Developing the levels of resilience for your workforce can be truly life changing for themselves and everyone around them. With the Genos facilitator, each person documents insights and builds an action plan to take back to their lives and workplace so they can start having a more positive impact immediately. It’s a comprehensive and enjoyable program to experience. Let me know if you’d like to learn more.

If you’re interested in hosting The Science of Well-Being Program in your organization, please contact Sherry@DutraAssociates.com.

Article in collaboration with Genos International Europe.

¹Peart, Natalia. “Making Work Less Stressful and More Engaging for Your Employees.” hbr.org, 5 Nov. 2019, hbr.org/2019/11/making-work-less-stressful-and-more-engaging-for-your-employees.com. Accessed 30 Nov. 2021.

Enjoy Your Vacation: How to Detach from Work and Return Refreshed

Building Workforce Resilience