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10 Simple Ways To Deal With Sadness When You Still Need To Work

10 Simple Ways To Deal With Sadness When You Still Need To Work

There’s overwhelming pressure to look happy at work when you’re dealing with sadness. The “mask” you wear can be unbearable.  What happens when you just filed for divorce?  When your children are in trouble? When you’re in trouble?  There is a way to accept your sadness and not let it control you.  The last thing you want is to appear weak or vulnerable in the office.  Here are some ways to help you deal with sadness and stay focused.

1. Be sad.

Don’t force happy. As long as you get the work done on time, no one is going to notice. Aside from crying openly in the office, manage your sadness in other ways:  write yourself an email listing all your sad thoughts, bring a knitted-stress ball to work.  You can stick needles in it during lunch as you imagine the person or thing doing you wrong.  It’s important not to hold this heavy, negative energy in your body.  You may let it out on the wrong person in the next cubicle.

2. Put together a self-care kit & don’t forget it at home.

Your bag is going to be heavy during this time, but for good reason.  Bring a few of your favorite magazines, lavender oil for relaxation, scented hand cream, aspirin, and a few bags of your favorite hot beverage, like coffee, tea or cocoa.  When everything else fails, grab one of these before a meltdown.

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3. Eat well.

Cooking is one of the hardest things to do when sad, so keep it simple, but delicious.  Favorite kid foods can bring back memories of comfortable, safe moments growing up.  Fix a couple of almond butter and strawberry jam sandwiches or a simple grilled cheese with tomato soup.  These pack enough basic nutrition to keep you alive, give you some energy to make eye contact, and help you last until the next break.

4. Listen to audio books.

It’s one of the best ways to keep people off your back.  Pop in a motivational book or the latest novel and drift away.  If you find your mind wandering, turn it off, but keep the plugs in your ears. Passersby will think you’re still listening and will not want to disturb you.

5. Do productive spurts of 45 minutes.

You have little energy for work, when all your energy is working out what’s happening in your life. Break your days up into 45-minute blocks of steady productivity.  After each block, smoke a cigarette, take a walk, or disappear for a few minutes to clear your head.  If you have to stay near the phone, consider letting some calls go to voicemail in between blocks to give you time to clear your head, and start again.

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6. Keep pesky co-workers at bay.

Establish healthy boundaries with talkative types who demand time and energy to act like you’re really interested in what they’re saying. You can use email and skip the face-to-face “check-ins.”

7. Eat at your desk.

Instead of joining the crew for lunch, stay behind.  You can eat in your office or desk and sit with your sadness. Be open to any solutions that arise.  Again, don’t suppress how you feel.  Oftentimes, in the routine of a workday, you may get the answers you need.

8. Get some sun and fresh air.

Leave the office.  If eating lunch at your desk doesn’t work, step outside for some fresh air, and natural vitamin D.  Vitamin D is a natural mood booster, and all it takes is 10 minutes.  The fresh air will soothe your nerves and give you a sense of well-being.

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9. Spend time in the bathroom.

Can’t sit at your desk for lunch or leave the office without someone making a big stink?  Go to the bathroom for a little rest and relaxation.  Not exactly the most serene place, but a notable venue for contemplation.  Stand or sit and do some deep breathing (bring that lavender oil, just in case) and feel your sadness.  Let it out. There’s plenty of tissue on deck.

10. Ask for help.

If you feel overwhelmed, ask a trusted colleague to help.  Perhaps, you can offer to take a shift or finish one of their projects as an exchange.  Keep the work you’re handing over small, and manageable, and use your free-time to focus on less, demanding tasks.

Sometimes the best way to deal with sadness that lasts more than a few days is to take some time off.  They don’t call them “personal days” for nothing.

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Last Updated on August 10, 2020

10 Principles for Success to Live Your Dream Life

10 Principles for Success to Live Your Dream Life

Are you stressed out and overwhelmed, wishing you had more time to do the things that really matter? Are you ready to do something better, something special in your life or your career?

If you’re ready to do what you want in life, then the 10 principles of success are what you need to follow.

You were born with a gift that no one else in the world can express like you. When you dance to your own music, you naturally develop your innate abilities and excel in work and life. You are a total rock star. But when you live someone else’s idea of who you should be, it throws off your groove.

Many people—maybe you—stopped following their dreams way too early in life because their talents were ignored, minimized, or shamed. They didn’t have the chops to win an American Idol competition or nab an Olympic gold medal, so they stopped expressing their inborn gifts altogether.

You don’t need to be an award winner to rock your life. Living your dream life is about discovering your superpowers and feeling vibrant and joyful when you use them. It’s about owning what makes you unique and finding like-minded people to support you.

Here are 10 success principles to help you live a rich and rewarding life on your terms that have worked with thousands of people in my workshops and will work for you, too.

1. Get a Hobby to Move Closer to Your Dreams

If you never became a professional dancer or a world-renowned author, it does NOT mean you should stop dancing or writing! These activities make you come alive, even if you “only” do them as favorite pastimes.

Engaging in a hobby is one of the most important success principles you can follow to move closer to your dreams.

When you try something creative for the first time or in a long while, you begin to see opportunities at work and in life that you were unaware of before. You also feel happier and more energized, according to a recent study from New Zealand.[1]

Some of my most burned-out executive clients reinvigorated their careers by discovering a creative outlet that refueled them after the workday ended. Research at San Francisco State University shows that having a hobby lowers stress and helps you succeed at work.[2]

So, give yourself permission to try new things and revisit old passions you gave up long ago. Setting aside just one hour a week for personal exploration can significantly change your life.

Who knows? Your creative outlet could transform into a thriving business or lead to a new profession down the road.

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2. Focus on Your Strengths, Not Your Weaknesses

Did you know that you are more likely to succeed when you develop your natural strengths rather than work on your weaknesses? The problem is that you probably don’t know where your true talents lie.

Here are a few options to help you discover your unique strengths. You can:

  • Take the VIA Character Strengths Survey[3]
  • Try Gallup’s CliftonStrengths Assessment[4]
  • Answer a few Superpower Questions

Once you understand what makes you tick, you can use these skills at work and your personal life to get more done in less time. If you boost your unique abilities through practice and study, you can accelerate your career and become a leader in a field that matters to you. It’s worth investing in yourself this way.

3. Jumping off a Cliff is NOT Required

Here’s the deal: most people are too afraid to change. When participants first come to my workshops, they tell me they have mouths to feed, bills to pay, and fear that if they follow their dreams, someone will get hurt.

The old saying “leap and the net shall appear” does not comfort them. Because they are hesitant to plunge into the unknown, they believe their only option is to stay put where they are in life. Can you relate?

You do not have to sacrifice the life you have now to start a new one. I was a psychology professor by day and singer by night for years before I transitioned into a full-time music career.

Just take a little time out each week to do what enlivens you through a hobby, volunteer work, etc. Get a feel for it.

Is it what you really want? If so, increase the time you spend doing it and make the transition when the time feels right.

4. Give Your Inner Critic Some Love

The main culprit that keeps you from stepping outside your comfort zone and getting the life of your dreams is KCRP or K-CRAP – the radio station that plays 24/7 in your head. The moment you try to do something interesting with your life it slaps you down with such chart-topping killer hooks as “Who do you think you are?” and “You’ll never be good enough!”.

Have you ever noticed that KCRP’s mean-spirited DJ sounds like your parents, teachers, bosses, and other authority figures who shut you down creatively? These folks don’t need to stifle you any longer (although they often still do) because your inner critic does it for them. That keeps you stuck in a rut.

To break free, try thinking of this DJ as a gruff old grandfather who gives you crap to keep you safe. Remember, this grumpy grandpa is woefully out of touch with the times. So, his stern opinions don’t really matter much, do they? Give him a pat on the back for his good intentions, and put your focus back on what makes you come alive.

This success principle will give you the courage to venture into the unknown where you can dance to the beat of your own drummer.

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5. Embrace Your Inner Self

Many of us don’t go after our dreams because we’re afraid folks will find out how odd or strange we are. But our little eccentricities often turn out to be our greatest strengths. Yes, it’s good to be quirky.

Odds are, you lost track of your true passions and talents before you were even old enough to know you were getting off-track. You became slowly “adulterated” by learning to:

  • Take on family roles that don’t match who you really are.
  • Spit back what teachers taught you in school rather than risk getting bad grades for being original.
  • Hide parts of yourself that don’t seem acceptable to certain social groups.

The price for fitting in is that you may wind up leading a life that doesn’t fit you all that well. Your true calling becomes clear when you embrace what makes you different from others and allow yourself to stand out from the crowd, even if it feels awkward. Often, the very qualities you view as your flaws are your greatest gifts.

Here’s How to Listen to Your Inner Voice for Greater Fulfillment.

6. See the Bigger Picture to Find Your True Calling

I cannot stress the importance of this success principle enough. Your true calling is right in front of you. But you may miss it because you’re looking for it in the wrong place.

To “see” it clearly, try widening your point of view.

Case in point: Maria felt she needed to retire early from being a police detective, so she could travel abroad. I encouraged Maria to think of ways that she could continue to serve as a law enforcer (a career she loved) and travel overseas at the same time.

A few months later, Maria landed a job with the United Nations in Bosnia training the local police force to understand and embrace human rights procedures.

Like Maria, you are an everyday rock star capable of accomplishing greater things than you can imagine. Is what you’re looking for right in front of you, too? Do you have an inkling of what it may be?

Look beyond your day-to-day activities, your current job, and even the town you live in. View your life from an eagle’s perspective and be open to new possibilities.

7. Try a Little Wish-List Magic

Pretend I’m your fairy godmother and I give you permission right now to be your most magnificent self. What kind of life would be music to your ears? It doesn’t matter whether it seems unattainable or even downright crazy. Write it down on a wish list.

Get quiet. Be honest. Think big.

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What would you like your career, your relationships, your health, your finances, and your spiritual life to be like? Jot down enough details so that your wishes seem tangible to you. Then, look at this list every morning before you start your day and every night before you go to sleep.

Sounds silly? It’s not. It works! Permitting yourself to daydream about a rich and fulfilling life is the first step to manifesting it.

8. Take Breaks to Get Clues About Your Ideal Future

Did you know that working straight through to a deadline leads to diminishing returns? Research shows that taking a break for 15 minutes every 75 to 90 minutes can help you recharge, refresh your focus, and get more done in less time.[5]

Wait, it gets better! A Stanford study shows that walking increases your creative output increases by 60 percent. Doing repetitive activities such as walking, running, riding your bike, swimming, and sweeping allow solutions to problems to pop into your mind out of nowhere.[6]

What does this success principle have to do with creating your dream life?

These mini-breaks allow you to get vital clues for what to do next to attain your ideal future. Plus, you won’t waste precious time and energy getting lost in other people’s agendas.

9. Take Action on Your Inspired Ideas

Once an inspired thought pops into your mind, take action.

This is one of the most powerful success principles for turning your dreams into reality; the sooner the better. Whatever it is—from calling an old friend to taking a new route home—be sure to do it!

Pay attention to your oddball hunches. You need to go after what you want, not just dream about it. As comedian Jim Carrey warns,

“You can’t just visualize and go eat a sandwich.”

10. Count Your Rockstar Moments

Still not sure you have what it takes to get your dream life? This final success principle is guaranteed to help.

Make a list of everything you’ve ever accomplished. As you read back through it, put a star next to each item, and let it sink in.

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You’ll be pleasantly surprised by how good you’ll feel about yourself afterward. You’ll also see how effective you’ve been in the past at getting what you want. You’ve succeeded before, you can succeed again.

You already rock. You just need to own it. Trust me, you’ve got this!

Final Thoughts

Eleanor Roosevelt said,

“The future belongs to those who believe in the beauty of their dreams.”

Following these success principles will help you find the time and energy to do the things that really matter and live with clear intention.

By spending just one hour a week doing something you love, focusing on your strengths and achievements, embracing what makes you different, and acting on inspired ideas, you can create a life that is a perfect fit for you, step-by-step.

If you don’t have a clue about what your dream life could look like yet, don’t worry. Your heart knows. It has been “talking” to you for a long time. It’s just being muffled by KCRP, buried under a lot of “shoulds” and fear.

This article can also help you figure out the life you truly want to live: How to Get Motivated and Be Happy Every Day When You Wake Up.

Stand still, get quiet, and listen. It’s constantly telling you what you need to do to realize your own rockstar potential. It may be just a whisper now, but the more you pay attention to it, the louder it will get, and the easier it will be to follow.

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Featured photo credit: Rahul Dey via unsplash.com

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