June 20, 2022 in Blog by Dee
8 Tips to Improve Work-Life Balance When Working from Home
By: Dana Meir
When you work in the same physical space that you eat, sleep and watch Netflix in, finding the right balance between work and everyday life can be a challenge. All too often, the boundaries begin to blur, and we find ourselves torn between the two.
Regardless of which industry you’re part of, it’s not uncommon these days to find yourself working till later than planned or replying to emails at unseemly hours.
The question is: How can we maintain a healthy balance between our professional lives and our personal lives? How can we keep developing our careers, whether we’re at the beginning stage of starting a website for our professional profile or expanding one, while fully tending to ourselves, our families and our loved ones?
The road to a good work-life balance may be long and twisted, but the following work-life balance tips can help you attain your goals.
What is work-life balance, and why is it important?
Work-life balance refers to the way in which people prioritize their time and effort between professional and personal obligations.
It’s not necessarily about evenly distributing your time, but rather creating a lifestyle in which you’re not overworking. A good work-life balance will leave you with enough time and energy to focus on your personal life, making sure to see friends, enjoy time alone, do things you enjoy, and so on.
Finding a healthy work-life balance is highly important to your overall well-being. It can reduce stress levels and the risk of burnout or creative block. In addition, employees who are satisfied with their work-life balance are likely to be happier at work, resulting in improved performance, increased productivity and commitment. As a manager, promoting a healthy work-life balance within your team can be a good way to support employees while working remotely.
When working from home, one of the best time management tips is to set specific work hours – and make sure your teammates and manager are also aware of them. Notify your colleagues, or mark in your hours on a shared calendar app. This way, you’re less likely to receive emails and meeting proposals during your non-work hours. Decide when you want to start and end each day. Factor in your lunch break and other personal responsibilities, like taking your dog for a walk or cooking for your family. This will lead to a more realistic schedule, helping you stick to your work hours successfully.
Determine achievable goals
Once you have an idea of what you need to work on this week, you’ll be able to set your goals and plan out your days. Try to make your goals as realistic as possible to increase the chances of actually sticking to them.
Take proper breaks
June 20, 2022 in Blog by Dee
Overcoming Some Of The Barriers To Women Entrepreneurship
By: Sohil Goorha
Limited Funding
While limited funding is a challenge that both male and female entrepreneurs face, women face more hurdles in getting funding compared to men. According to Crunchbase data, only about 2.3% of venture capital goes to women entrepreneurs. Due to this funding disparity, only 2% of women-owned startups generate $1 million; men are 3.5 times more likely to achieve this number.
So what are some ways that women can overcome this? Firstly, did you know there are alternate ways to secure funding, like applying for grants from the national and state governments and even private enterprises? Some of the private enterprises that offer grants in the U.S include the National Association for the Self-Employed, Idea Café, Small Business Innovation Research, Amber Grant Foundation, 100 Women Charitable Foundation and many more. You can search online and find more organizations that offer funding opportunities that are not well known or published.
Another way to obtain funding for a startup is through crowdfunding. This is not only an easy way to get capital, but it’s also a way of advertising your business before you even get started. Some platforms you can use are GoFundMe, Indiegogo and Kickstarter.
Gender Biases
There are gender biases that create an unfavorable business environment for women entrepreneurs. Society still typically considers running a business to be a patriarchal thing, so when a woman exhibits traits associated with business acumen, they can be viewed to be aggressive and unnerving. It’s important to rise against gender stereotypes. Nearly every aspect of life, including business, is built on a patriarchal foundation, but don’t tone down your view of the world just to fit in.
Work-Life Balance
Even though the household dynamic seems to be changing, there are societies mostly in nonwestern cultures that still expect women to stay at home and take care of children and put all their attention on their household. This stereotype puts many women entrepreneurs in a position where they struggle to achieve work-life balance.
According to Pew data, stay-at-home parents account for about 18% of parents in the U.S., with the vast majority being women. Some women, more so those with social support, manage to balance responsibilities, but others get overwhelmed by carrying the burden by themselves. It’s upon companies to promote equality in gender and take into consideration such realities. A handful of companies target women hiring based on their skills, even if they have been away from the workforce for years taking a break, and not penalize them for that break. I believe this needs to occur more broadly across regions.
Lack Of Support
Statistics show that 48% of women in business lack competent advisors to guide them through entrepreneurship. Moreover, establishing a startup comes with many challenges, meaning even the most experienced entrepreneurs need mentorship to come up with new ideas and implement the right business strategies. You can find mentors and advisors through women-focused networking events such as eWomenNetwork, WIN Conference, Ellevate Network and Bizwomen. You can also perform an online search to find organizations that offer mentorship for women in business.
Covid-19 Pandemic
The Covid-19 pandemic has disproportionately affected women entrepreneurs since early 2020. A significant percentage of female entrepreneurs run hospitality, wholesale and retail businesses, which have suffered greatly due to shutdowns. The reduced demand for services extended business closure during lockdowns, and having to juggle between household tasks and running a business from home have greatly impacted women entrepreneurship. The Covid-19 pandemic has threatened to undo the progress that has been made in closing the gender gap in entrepreneurship. One good thing is that the government has stepped in with a range of measures to support women entrepreneurs in the U.S during Covid-19.
Final Thoughts
With women business ownership in the U.S. on the rise, we’re closer to bridging the gap that exists between male entrepreneurs and female ones, but we’re far from making an impact on the overall gender gaps in other regions. If you’re one of the successful few, irrespective of your gender, reach out to other women who may be seeking that guidance, join the right forums to make an impact, raise your voice to biases and make it your personal goal to get involved.
June 20, 2022 in Blog by Dee
Coping with Panic Attacks: Strategies to Share
By: Good Therapy
Every year, 11 percent of Americans suffer from panic attacks. Depending on the severity of the condition, as many as 3 percent of this group go on to develop panic disorder, which occurs when an individual begins to constantly worry about coping with panic attacks and experiencing additional panic attacks and losing control of their actions as a result.
In order to treat clients who suffer from panic attacks and disorders, it’s important to understand what panic attacks are and why they happen while familiarizing yourself with tips and strategies for coping with panic attacks.
WHAT IS A PANIC ATTACK?
A panic attack is a sudden and extreme feeling of intense stress, fear, and discomfort that causes those who experience them to lose control. Common symptoms of panic attacks include shortness of breath, trembling, racing thoughts, nausea, dizziness, heart palpitations, tension, and the general feeling of being detached from your own body.
Generally speaking, panic attack episodes are short, lasting between five and 30 minutes. While some individuals might only experience one panic attack during their lifetimes, others might experience them much more frequently — even as often as several times each day.
While panic attacks can be very scary to deal with, they are not deadly by themselves.
WHY DO PANIC ATTACKS HAPPEN?
Folks who experience panic attacks regularly might have obvious triggers — like being overly stressed, hearing a song that reminds them of a traumatic experience, running into a frightening person that wronged them in the past, or going to a place that brings up bad memories. Additionally, some folks might experience panic attacks due to social events or before public speaking opportunities.
And, panic attacks might seem to materialize out of the blue, with no obvious trigger. That said, there are some factors that might increase the chances that someone will experience panic attacks.
Drugs and alcohol
Those who suffer from substance abuse problems might be more likely to develop panic attacks. In particular, drinking alcohol in excess and using stimulants like cocaine and amphetamines can cause some people to experience panic attacks.
Mental health issues
Folks who have mental health issues — including depression and anxiety disorders — may be more likely to suffer from panic attacks than those who do not.
Family history
Since mental health issues sometimes have a genetic component, some people might be more susceptible to panic attacks when other members of their family have them, too.
As you can see, panic attacks can rear their ugly head for any number of reasons. The good news is that there are strategies that people can use to decrease the likelihood of having severe panic attacks.
TIPS AND STRATEGIES FOR COPING WITH PANIC ATTACKS
Unfortunately, panic attacks are part of life for many individuals — whether they suffer them themselves or have a friend or loved one who does. While you might not be able to prevent a panic attack from occurring, you may be able to reduce its impact. So, let’s take a look at some strategies for coping with panic attacks. These are framed to address people experiencing panic attacks to make them easier for you to share with your clients.
From the therapist to the client, “What to do when you’re suffering from a panic attack.”
1. Recognize what’s happening
Panic attacks aren’t going to kill you, and they’re temporary by nature. When you feel the symptoms of panic attacks starting, recognize what’s happening and remind yourself that you can get through it.
2. Try to relax
While it might seem like a big ask, do everything you can to remain calm and relax when you feel a panic attack coming on. Close your eyes, take deep breaths, and try to return to a less anxious state. By practicing mindfulness and really trying to stay in tune with the world around you and your place in it, you may be able to ward off that feeling of not being able to control your own body.
Remind yourself that no matter how bad it seems, you are the captain of your own ship and can steer in the direction of calm. The more you internalize that mantra, the easier it may be to navigate a panic attack.
3. Focus on something you enjoy
When you feel your mind starting to run a million miles a minute, reel it back in by scanning your surroundings, focusing on something close to you, and analyzing it every which way. By zeroing in on a single object — whether it’s the closest car in the parking lot or the bookshelf in your living room — you can regain control over your thoughts, which can keep some of your symptoms in check.
How to Help Someone Who’s Having a Panic Attack
1. Stay calm
If your friend or family. member is experiencing a panic attack, the most important thing you can do is stay calm. If you get stressed out yourself, you may end up making things worse.
2. Remain nearby
Whatever you do, you need to make sure you stay by your friend or family member’s side during their panic attack, which will likely only last five or 10 minutes. Panic attacks can be physically taxing and they might need your support.
3. Use empathy
When someone you know is experiencing a panic attack, try to put yourself in their shoes. Using empathy, talk them through the situation. Find out what’s causing their attack, whether they’ve dealt with attacks before, and what strategies they’ve used to get through them before. Be calm and compassionate and try to be the voice of reason that brings them back around.
4. Try different strategies for kids
If your child is the one experiencing panic attacks, try to avoid putting them in stressful situations. At the same time, you should also make sure they know that they can confide in you about anything that’s bothering them.
How to Prevent Panic Attacks from Happening in the First Place
1. Exercise more often
Research has found that exercising three times a week can help reduce anxiety, which can decrease the chances that a panic attack occurs. If you or someone you love is dealing with panic attacks, it could be the perfect excuse to get more active.
2. Improve your diet
One way to reduce the likelihood of panic attacks is by improving your diet. For example, you may find that eating regularly and reducing your sugar intake can help you live a more balanced and fulfilling life.
3. Avoid drugs and alcohol
Since consuming drugs and alcohol can trigger panic attacks, you’re best off avoiding substances if you want to avoid panic attacks.
4. Seek out a therapist
If you’re suffering from panic attacks, talking to a therapist can help. The right therapist can help you identify and overcome the triggers for your panic attacks. With the right approach, you may be able to drastically reduce their occurrences — or even eliminate them altogether.
June 20, 2022 in Blog by Dee
5 Steps to Getting the Support You Need and Deserve
By: Jenise Harmon
Having a mental health issue can be very isolating. You may feel like no one understands the pain and despair you experience. Because of this, you might keep your condition to yourself, confiding in no one. This is not uncommon.
The stigma surrounding mental health doesn’t help. Many people are hesitant to open up about their struggles out of concern for being judged and thus go to great lengths to hide their conditions from coworkers, friends, even family members.
People with depression and anxiety, among other issues, often isolate because of lack of energy or because they are unsure how to get support. Being open about a mental health condition constitutes taking a risk, which can feel scary. Not everyone may be supportive, some people don’t know how to help, and some people in your life may choose to remain ignorant.
A mental health condition has nothing to do with what kind of person you are. It doesn’t mean you overreact to things, that you’re “just” feeling down, that you’re incompetent, that you’re weak, or that you’re “crazy.” Just as people who struggle with a physical health issue need and deserve support, people with a mental health issue need and deserve the same.
Contacting a therapist is a great step in the right direction, of course, as a professional is best positioned to help you understand the factors contributing to what you’re feeling and can point you toward helpful resources. He or she can’t replicate the compassion and empathy of close friends or family members, however.
So how can you find the support you need? Here are five considerations to help you get what you need when you need it most.
- Learn as much as you can about your condition so you can explain to others what you experience. Many people’s only source of information about mental health is what is portrayed in the media, which more often than not is inaccurate or even demeaning. But if you can describe what it’s like to live with bipolar, for example, you can inform others and help them understand how they can best support you. By educating yourself, you can educate others.
- Identify someone you think might be a support to you. Whether a friend or family member, this should be a person you trust, who has displayed compassionate tendencies in the past. Again, not everyone will understand, want to understand, or be able to help.
- Think about what you hope to get out of the conversation you will have with this person. Are you looking for someone to vent to (“Work was so rough today that I spent 30 minutes in the bathroom crying”), or would you like help solving a problem (“I’m so anxious that I need help getting to the grocery store”)? Be specific about what you need and why you need it: “I’m feeling really stressed right now and could really use someone to talk to,” or, “My depression is making it hard for me to get out of bed each day and take care of my house and family. Do you have any suggestions?” Practice asking for what you need.
- Recognize that some people may be better at supporting you than others. The first person you confide in may not understand. Keep sharing until you’ve found the person or people who can support you. If someone you asked for help cannot follow through, understand that it’s not something you’re doing wrong. They may be dealing with their own struggles and simply not have enough energy or wisdom to help you with yours.
- Don’t rely on just one person. Try to build a support network, one person at a time. This way, if one friend or your partner can’t talk right away, there are others you can reach out to.
It should not go unacknowledged that, for some people, finding support is exceedingly difficult. People whose pool of family and trusted friends is limited or nonexistent may feel like they have no one to turn to. However, there is always someone who not only will listen but wants to listen—whether it’s a therapist, a pastor or church member, or someone who volunteers for a crisis line. There is always support. The key is summoning the strength to ask for it, something everyone must do at one time or another.
Mental health conditions are very common, so keep sharing; chances are, sooner or later someone you confide in will have dealt with their own struggles. You shouldn’t have to go it alone. Each time you are open about your condition, you decrease the stigma and ignorance surrounding mental health issues. Little by little, we can change the world.
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