Yahoo Lifestyle How to be happier at work
The key to not letting work stress you out is - in theory - simple: enjoy it as much as possible.
People who like their jobs are twice as likely to thrive in other areas of their lives, says research in Wellbeing: The Five Essential Elements by Tom Rath and Jim Harter (Gallup Press).
"People underestimate the importance of career wellbeing but it's essential," says Allan Watkinson, principal consultant for Sydney-based management consulting firm, Gallup, which did the research for the book. "If you don't like what you do every day, it takes its toll on the rest of your life."
We can’t all be cheese tasters with a thriving sideline in wildlife photography, but if we hate our jobs we’re in trouble Gallup research has found that people who actively dislike their job are twice as likely to be diagnosed with depression.
Being “engaged” in your job is the ideal, says Allan Watkinson, principal consultant for Sydney-based management consulting firm Gallup . “These people are passionate, proactive, and happy at work.” Sadly, only 18 per cent of Aussies fit this mould, he says. Of the rest, 21 per cent are “disengaged” (disgruntled and critical) and 61 per cent are “non-engaged” (perform well, but have no strong connection to the company). So how to engage?
Find your strengths
The first rule of engagement is working out what you’re good at. “People who report being able to use their strengths at work, whether it’s great people skills, being über-organised or a brilliant support to others are six times more likely to be engaged in their job and three times more likely to report an excellent quality of life,” says Watkinson.
To ensure you get to play to your strengths every day, ask colleagues to list your best qualities.
“Other people are aware of the strengths you might not see in yourself,” says career psychologist Meredith Fuller. Now comes the tricky part: shaping your role to incorporate these qualities.
“Give your manager specific examples of how including more of certain tasks in your day would benefit your productivity,” says Fuller. “But don’t attempt to shirk your other obligations. Instead, come prepared with solutions to help the whole team work better. Perhaps you could swap tasks with another team member who has different skills from you. Maybe you could pass on your skills by training a junior staff member in the part of your role you’re less keen on.”
If you still have to do some activities you don’t enjoy, try to stay positive.
“Use these moments as meditative time,” suggests Fuller. “It’s during these you can think about how you can perform even better in the areas you’re really interested in.”
Remind yourself it's just a job
“In Western society our identity is wrapped up in our jobs,” says Watkinson. “If you meet someone at a party, the first thing you ask is: ‘What do you do?’” He advises reminding yourself your job isn’t you.
“Understand you’re defined by your actions and personality, not the job you do,” he says. “The happiest people are those who are able to disconnect themselves from their jobs and like themselves for who they are.”
Reduce your working hours?
Work-life balance is probably as big an issue now as it’s ever been – and women are particularly affected (surprise!). Fifty per cent of women aged between 25 and 39 cite work pressures as the thing that stresses them out the most, according to Australia’s Biggest Health Check, a survey of 25,919 people by Women’s Health in conjunction with Prevention, Priceline and Sunrise. A further 36 per cent of you say the pressure to balance work and family is a constant battle, and 32 per cent of you feel “extremely stressed” due to long work hours.
“Women are unquestionably under considerably more pressure than men,” says Fuller. “The women I advise are usually working twice as hard as the men I see. Because women are so good at multitasking it’s hard to know our limits – we’re used to juggling a lot so it’s easy to take on more and more.”
Stop trying to be perfect
Warning: agreeing to do even more at work will not help you morph into Wonder Woman. (Who wants a gold headband anyway?) But it might turn you in to Ms Unhealthy. People who regularly work 10 or 11 hour days are more likely to suffer serious heart problems than those who clock off after seven hours, according to a study in the European Heart Journal.
“Working long hours becomes a vicious cycle,” says Fuller. “You’re emotional, and physical resources are depleted so you’re less able to be productive during the day. This means working longer hours to get everything done. It goes round and round like this until you burn out.”
Prevent getting overloaded by asking yourself what percentage of effort you need to give a task, suggests Fuller. “Not everything needs 100 per cent attention. Some tasks only need 30 per cent. Some you can delegate to someone who’ll give it 70 per cent of their attention. Save your energy for the jobs that really need 100 per cent.”
Being engaged with your job makes you more productive during work hours, says Watkinson. “The more productive you are, the fewer hours you need to be there. When you spend fewer hours at work you have time to be fulfilled in other areas of your life. And people who are happy in all other areas of their life are more efficient at work – and so the cycle starts again.”
Lay down the law
If the neat cycle of engagement = productivity = shorter hours isn’t working for you, you need to get down to the nitty-gritty with your boss. “Give your manager a clear rundown of the other things in your life,” says Fuller. “Explain that while you’re committed to your job, in order to give your best at work you need to be able to enjoy other things.”
Be strict with yourself and colleagues. “Checking emails or taking calls at home is still work,” says Watkinson. “Tell colleagues you’ll be available until 7pm, then you’ll respond to everything else in the morning. The voice message on your phone should say the same thing. If you don’t work in a life or death job, any reasonable manager should respect that. If they don’t, perhaps it’s time to think about whether you’re in the right role.”
Three skills to make you happier at work
Admit you're wrong (sometimes) You might think it’s a career no-no to admit you’re at fault, but it can be surprisingly rewarding, says Fuller.
“So many people make excuses. But your manager only wants to know how the situation can be resolved. By admitting you were wrong, you’re showing you’re confident enough to shoulder the blame and look for solutions. It can often make people respect you,” says Fuller. “But don’t dwell on it; admit your mistake then move on.”
Be social “Studies show you need six hours of social interactivity a day for maximum wellbeing, so some of that needs to happen at work,” says Watkinson.
So get chatting to colleagues (without feeling guilty). Regular morning tea breaks give workers time to talk about their day and give each other support, which results in them feeling happier and more positive, according to a US study.
Or, set up a monthly book club or wine appreciation club that everyone can be involved in.
Say "no" This doesn’t make you look unwilling or incapable (honest). “Telling someone you can’t do something shows you’re aware of your limits and capable of being firm when needed,” says Fuller. The trick is how you go about it, says Adele Sinclair.
“Express your interest in the task but explain why you can’t take it on. If they are insistent, say: ‘If I take this on, it will mean I can’t do x, y or z.’ This shows you’re open to a discussion about priorities, without overloading yourself.”
