5 Ways To Start Emotionally Recovering From The Pandemic

There’s plenty of eager chatter about what comes next: will it be a hybrid, remote, or an in-person workplace? It feels like leaders are anxious to cue the next chapter-capitalizing on the new skills that employees honed while powering through a once-in-a-century crisis.

We all want to get back to normal. While it’s exciting to see vaccine impacts, we need the emotional equivalent. If there’s ever been a time to take a break, a hiatus, a sabbatical, it’s now. 

Many of us have been holding our breath, just trying to get through. We’ve been saving our PTO, in case we get sick or need to care for a family member. We’re exhausted from powering through a traumatic time. However you’ve hustled to make this work, it’s been a long, emotional haul.

The Washington Post’s Christine Emba writes: “The vaccines are known to cause side effects . . . Thus the follow-up shots in particular are being looked forward to like a grim Christmas morning. I’ve lost count of the number of friends who have, jokingly but not really jokingly, expressed the desire for an unimpeachable excuse to lie down.”

How can professionals recharge and emotionally recover from their experience of working through the challenges of 2020-21? May is Mental Health Awareness Month; make a real commitment to yourself. Your mental health is precious. Consider these tips as you contemplate your emotional recovery.

1. Accept what you need.

It’s a challenging time. Many of us are trying to work around feelings of burnout, exhaustion, and unprocessed trauma. Emba writes: “Every era has its typical disorder, but our own might have several. Even before the pandemic, our depression and anxiety were well-documented; so, too, were our burnout and anomie. The coronavirus has allowed us to put a name to our feelings: These days we’re ‘languishing,’ or ‘hitting the wall.’ Underlying it all is a feeling of being deeply, deeply tired.”

While chatting about our collective emotional exhaustion on social media can feel like a healthy outlet, it isn’t getting us the real help that we need to own and understand our feelings.  

The Kaiser Family Foundation (KFF) reports: “During the pandemic, about 4 in 10 adults in the U.S. have reported symptoms of anxiety or depressive disorder . . . up from one in ten adults who reported these symptoms from January to June 2019.”

In July 2020, KFF conducted a poll to track participant’s health during the pandemic; the poll found many negative indicators:

·   36 percent of respondents were having trouble sleeping

·   32 percent felt that their eating habits were impacted by stress

·   12 percent indicated an increase in alcohol or substance use

·   12 percent indicate that chronic conditions are becoming more problematic because of stress

Mental Health America (MHA) shares that “46 percent of Americans will meet the criteria for a diagnosable mental health condition sometime in their life.” Recognizing that we’re struggling with a mental health issue is no cause for shame; in fact, it’s common.  If you’re concerned, work with your colleagues in human resources to learn more about your coverage or call your insurance company directly. The MHA also offers online screenings and information about local treatment resources.

2. Find an outlet for self-exploration.  

For more than a year, we’ve been swept up in a frenzy of trying to make things work in an emergency situation. Now, life is starting to look sort of normal. This gives us the chance to start asking: how am I doing with all this?

Samantha Foster, founder and president of the mental health nonprofit, Rethink Mental Health Incorporated  shares: “One way people can begin rebuilding emotional resilience and reducing stress from the COVID pandemic is to open up a dialog about their emotions, stressors and concerns. By expressing emotions as opposed to suffering in silence, people can begin to process what they are feeling and get to the root issue of emotional distress. Opening up a dialog can mean speaking to

a mental health professional, talking to a trusted friend or loved one, or joining a support group of like-minded individuals who can help you know that you are not alone in what you are going through.”

Foster points out that not everyone is comfortable sharing their feelings with others. She recommends: “If you are not ready to speak to others, you can also open a dialog and process pent up emotions through journaling, art or other expressive mediums. Whether small or big, opening up a dialog about your mental health can help you release negative emotions, find the root causes of emotional distress, make changes to your life for the better, and ultimately recover from the emotional and mental anguish you have experienced from the covid pandemic and more.”

You’ve come through, big time, for your employer and for your family. But how are you doing? Identify an outlet that enables you to explore this question.

Ask yourself hard questions, too, about your job: Does your job truly work for you and your family? If you could change anything about your job, what would that be? Is it a healthy fit for you? Is it fulfilling?  You deserve a job that truly you. You deserve to thrive at work and at home. You deserve to be healthy, inside and out.  

3. Create routines that serve you.

Recognize that you pay a price for trudging through. Notice it when stress and worry stick to you. Consider how you might manage that stress in a way that serves you. Then build your routine accordingly. Make it attainable, so that you can succeed, while staying emotionally and physically healthy. 

If you’ve found it hard to work up the energy to stick to an exercise routine, for example, start by committing to a daily walk. The CDC reports: “Walking is a great way to get the physical activity needed to obtain health benefits. Walking does not require any special skills. It also does not require a gym membership or expensive equipment. A single bout of moderate-to-vigorous physical activity can improve sleep, memory, and the ability to think and learn. It also reduces anxiety symptoms.”

Routine movement reduces stress and anxiety, according to the CDC. Incorporate routines that you can manage: morning sun salutations, lunchtime walks, or evening bike rides. Pick your practice and commit.

4. Make time for yourself.

Decide what you need-a week in the woods, a weekend getaway, a staycation. Bring the kids or ask family members to assist, so you can travel solo. Hit the hiking trails, the botanical gardens, or the beach. Figure out what it means to get what you need, and make that your priority. Get your rest, and take some time to reflect on what you’ve just been through. Block those days on your calendar, and let the world happen without you while you heal.  

Whitney Lauritsen, Well-being coach and host of mental health podcast “This Might Get Uncomfortable” shares: “My top tip for stressed out professionals is to add more down-time into their week. Many people overwork themselves, which leads to physical, mental, and emotional burnout. This can lead to trouble sleeping, imbalanced eating, and other health issues that contribute to stress.”

Lauritsen emphasizes the importance of committing to self-care and building regular breaks into your schedule: “It’s important for professionals to schedule time on their calendars to get adequate sleep, take breaks throughout the day, move their bodies, and disconnect from devices. If they’re having trouble doing this, writing a priorities list can help. Start by writing a list of every task, appointment, deadline, and desire that comes to mind. Then mark which are most important and urgent. Organize and schedule accordingly. Ideally, this will show gaps in the calendar for rest and non-work related time.”

5. Make your job habitable.

You’re more than an employee; you’re a valuable person. You’re the talent that employers are eager to retain, especially now. Many employers want to hold onto the people who helped them adapt, streamline operations, and power through the pandemic.

If you’re happy with the job you have, do the work to make it a better emotional fit for yourself. Use the clout you’ve garnered, helping your company to get through the pandemic, to make your job more habitable.

Emba writes: “Instead of giving in to our work-guilt, we could push back: We could press upon employers the value not in offering a day off ‘if you need it,’ but a day off, period. The more fortunate among us might choose to rest against our inclinations, to allow ourselves to take that day, and then take another — and also to recognize that those around us deserve the same. At a certain level of uptake, norms might begin to change. But that will take some brave first movers — or rather, not-movers.”

Be a “non-mover.” Review the wellness benefits that your company offers. Use them. This is a time of change. It’s a time of culture building. Contribute to that work by demanding a professional culture that prioritizes employee wellness. You and your colleagues deserve it.

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Overwhelmed? 5 Practices Remote Employees Can Use To Recalibrate

You know that moment when you realize that you’re losing control? You’re outside of your body watching everything scatter. You can’t see step one-what initial action would help you get a handle on this? Panic washes over you: “How do I get on top of this? OMG-calls keep coming in. My daughter is knocking. The dog won’t stop barking. I’m overwhelmed.” 

Being overwhelmed is an uncomfortable and unhealthy state. Many of us have been experiencing this as our personal and professional lives have blurred together during the pandemic. Professional life is urgent, but our personal lives are urgent too. How does one prioritize when multiple, important obligations are clamoring for our attention in the same space?  

Managing our wellness and environment can help. It takes some big picture planning, plus maintaining good routines and habits. On top of that, it helps to discuss our limitations, honestly and directly, without caving in to guilt.  

May is Mental Health Awareness Month. We owe it to ourselves to create systems and practices that protect us from getting overwhelmed. These are five practices remote employees can start enacting now.  

1. Guard your sleep routine.   

Good sleep is the root of wellness and productivity. When children are small, we create a bedtime routine for them. They take a bath, have a glass of milk, hear a story. We give them a wind down period that is physically and emotionally relaxing. 

Adults, likewise, benefit from dedicating attention to calming ourselves at night and creating a routine that ensures deep, refreshing rest. “Sleep hygiene techniques and regular sleeping hours help improve cognition throughout the day and increase productivity. Individuals should create a workspace devoid of distractions if possible. The workspace should not be in the bedroom as this could affect sleep quality.” Explains Dr. Leela R. Magavi, M.D., Psychiatrist and Regional Medical Director for Community Psychiatry

Set yourself up to feel better throughout your workday by adhering to a calming routine each night. 

2. Create an environment that serves you.

There are some factors about professional life that you can’t control. You can’t always control your work volume; you can’t dictate how many phone calls or emails will reach you throughout the day. But you can control the space that those communications reach.  Making that space comfortable, clutter-free, and stocked with healthy snacks and drinks positions you to handle your work well. That’s what employers do when they design an office space and culture.  

Dr. Magavi advises: “Natural light and cooler temperatures can help maintain focus. . . Everyone has a different temperament and ideal learning environment and would benefit from different modifications based on their own individual needs.” Think about what you need to feel calm and focused. If your company is planning to continue remote or hybrid work, it’s worth deciding what you need to make this arrangement comfortable. 

In addition to environmental factors, calming practices can help. Dr. Magavi recommends: “Partaking in stretches periodically throughout the day could assuage anxiety. Squeezing a stress ball while completing anxiety-inducing tasks could help release stress. Some individuals keep their pets around them and pet them or hug them intermittently, which can release oxytocin and bolster mood.” 

While there are challenges to working from home, like trying to balance your own work with that of your spouse, roommate, or children who may also be at home, there are also benefits like being able to arrange your workspace. Build on the positives, and create a space that serves you.  

Consider, too, the factors that triggered your feelings when you’ve found yourself overwhelmed. Dr. Magavi advises: “It is imperative for individuals to pinpoint what exactly has been worsening their productivity, and tackle this accordingly.” 

For many of us, what feels so challenging about this time is that our routines have been upended. Dr. Magavi shares “Disrupted structure particularly affects inattentiveness…Limiting screen time and maintaining familiar routines inclusive of mindfulness activities and exercise as much as possible could improve focus and motivation.” While some screen time is necessary for work and school, it’s helpful to take a look at where we can eliminate the excess and build in healthier, more energizing activities.  

3. Adhere to healthy habits 

This is an exhausting time, which can make us feel the urge to collapse. But getting through a difficult time requires extra attention to those details that help energize us to succeed. Adhering to a healthy routine sets us up to feel better than collapsing into disorganization. This can create the conditions which can cause flare ups where we get demotivated and overwhelmed. 

Dr. Magavi offers this advice: “Each success releases neurochemicals such as dopamine, which positively reinforce healthy behavior and focus itself. Dopamine and norepinephrine are implicated in inattentiveness, so any activity that increases these levels could boost focus. If an individual writes down a goal to walk with weights for twenty minutes, and crosses this out when completed, this will release some positive neurochemicals. The next day, if demotivation strikes, it is helpful to think about the success from the prior day and attempt to repeat it again.” Notice what works, and keep building your routine around that which helps you.  

Dr. Magavi further advises: “Writing down top goals for the day and then crossing these out could help individuals gain clarity and keep track of tasks. Tasks could be broken down into educational and work activities, emotional and physical wellness activities, and social activities. Goals should remain achievable to avoid demoralization. Finishing tasks and reaching goals with loved ones can improve motivation and accountability.” Again, when you recognize that these activities help combat feelings of lethargy and demotivation, use that awareness as your motivation to keep building them into your routines.  

4. Get the support you need 

Living through a global pandemic is difficult. The CDC reports that June 2020 saw 40 percent of American adults struggling with substance abuse and mental health. There’s no shame in it, and you’re certainly not along if you’re struggling.   

Dr. Magavi points out that “Some anxiety and stress is necessary in order to initiate tasks and gain momentum. However, when stress causes distress or functionality concerns, this could adversely impact processing speed, working memory and performance. Individuals with significant mood and anxiety concerns and feelings of sadness and demoralization, which affect their functionality should consider scheduling an appointment with a psychiatrist or therapist. Cognitive behavioral therapy allows individuals to identify their anxiety pattern and tackle this by reframing thinking and engaging in healthy behaviors. In some cases, medications are warranted to treat mood and anxiety concerns.” 

Talk with your human resources team about your options and insurance coverage related to mental health or call your insurance carrier directly to learn more. 

5. Advocate for yourself 

Talk with your manager about the issues that are making your job hard to manage. If you’re struggling to keep up with the volume and intensity of work, share that feedback. If you’re struggling to balance work and life, discuss it with your manager. 

There’s no shame in finding it taxing to power your team through a global pandemic by working in a whole new way while also inhabiting the same space with your family. That is a lot to take on. If you’re finding it challenging, that doesn’t mean you’re bad at your job or you’re failing in any of life’s spheres in which you are an active participant. It means you’re a human being, and much is being asked of you at an exceedingly stressful time. It’s ok to invite a conversation addressing that.   

Know that you are not struggling alone. Many employees are trying to make this arrangement work any way they can, often sacrificing their own wellness to do so. Microsoft’s recent Work Trend Index Report notes: “The digital intensity of workers’ days has increased substantially, with the average number of meetings and chats steadily increasing since last year. . . Despite meeting and chat overload, 50 percent of people respond to Teams chats within five minutes or less, a response time that has not changed year-over-year. This proves the intensity of our workday, and that what is expected of employees during this time, has increased significantly.” 

Remote employees are burning themselves out trying to keep pace. The report explains: “Self-assessed productivity has remained the same or higher for many employees over the past year, but at a human cost. One in five global survey respondents say their employer doesn’t care about their work-life balance. Fifty-four percent feel overworked. Thirty-nine percent feel exhausted.”

The Microsoft report indicates that globally 40 percent the workforce are considering a job hunt this year. If your company wants to retain you, they need to hear you. If they don’t, then perhaps it’s time to consider starting a job hunt of your own.  

Remember 

You are one person. You can handle a lot, but it should not be at the expense of your wellness. You matter more than your job. Do what you can to make the job you have habitable. But if it can’t work, move on. Find your fit. You deserve that. 

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Burned Out? Here’s How to Tell Your Boss

If you’re feeling burned out, you’re in good — albeit exhausted — company: a recent survey of U.S. workers found that 34 percent are more burned out on the job today compared to a year ago. “2020 has been an extremely tough year for all of us,” says career consultant Vida Thomson.

Burnout can impact your physical and mental health. But it can have career consequences too: It can lead to everything from general job malaise to professional mistakes and even absenteeism.

That’s why, experts say, if you’re feeling burned out, it’s important to talk with your employer.

“Although it can be challenging to tell your boss you’re feeling this way, the risks to your health and career of not taking action are simply too high,” says Thomson. And as career coach Alyssa J. Mullett points out, if you share what you’re going through, your boss may be able to help. “It’s highly likely that not only will your boss have some tools or resources to share with you,” says Mullett, “but your boss may even be brave enough to share their own stories of job burnout.”

Here’s how to have that important conversation.

Set up a one-on-one meeting.

Whether in person or virtual, it’s important to have this conversation in a private setting, advises Thomson. “If you already meet your boss individually — during a one-on-one weekly meeting, for example — you can broach the topic during this meeting,” she says. “If not, then ask your boss if he or she can schedule half an hour of their time for an individual meeting with you.”

Plan what you’d like to say.

Ahead of the meeting, think through what you’d like to communicate and what you want to get from the conversation. “You need to understand why you’re feeling burned out,” says Thomson. “Your boss is not going to be able to guess why you’re feeling burned out, and you should not put the burden on him or her to figure out why you’re feeling this way and what to do about it.”

If you’re not sure what’s getting you down, “spend some time reflecting on what’s going on in your life,” Thomson says. “There may be more than one cause of burnout. Once you’ve identified what the problems are, think about how to communicate these issues to your boss.”

Get specific with the problems and solutions.

Don’t just say you’re burned out, says Mullett. Be prepared to share what is overwhelming you. For example, you might say, “five Zoom meetings a day is too much,” Mullett says, or share an “aspect of a project that is really weighing on you.” Then, offer up solutions. “For example, if your workload recently increased, do you have any suggestions for how this could be managed better? Is there a way that processes could be streamlined to be less intensive?” asks Thomson.

By the time you leave the conversation, Mullet, and Thomson say, you should have some solutions in place that will help you reduce your burnout and do your job more effectively.

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7 Companies Who Care About Employee Wellness During COVID-19

COVID-19 has not only shifted the economy, but the way companies take care of their employees. Due to companies having to pivot to remote work amid COVID-19,  some organizations have prioritized virtual wellness programming and initiatives to help ease the stress and anxiety of working from home during a global pandemic. From virtual fitness classes to sheep-led mediations, the below companies have gone above and beyond for their employees. Here are a handful of companies eager to hire and tout their new wellness benefits. Read about them below and apply them to their hundreds of open jobs.

BlueBeam *Hiring Surge*

Wellness Programs:  The software company usually offers in-person bi-weekly yoga & Tai Chi classes, chair massages, and incentivized fitness challenges but had to alter their wellness programs due to COVID-19. During the pandemic, the company is providing free access to fitness videos with a CP membership, virtual team happy hours and game nights, on-demand webinars, and in-person sessions on mental health & wellness with various partners and the following fitness classes and programming. 

  • Together we sweat – Free, no membership required, weekly live-stream with Classpass every Friday at 12PM EDT by various studios
  • Bi-Weekly Virtual Dance Parties

Open Roles: Senior Performance Engineer, Sr. Product Designer, Sr. Product Manager – eCommerce/Webstore, Sales Incentive Analyst, Front-End Developer, Salesforce Developer, Group Product Manager, Sr. Product Manager, Salesforce CXI & more. 

What Employees Say: “The product Bluebeam sells is good, the customers LOVE it and it really makes an impact on the industry. That is hard to find in a sales job. The employees are good people that care about both the customer’s success and the companies. One of the better companies I have worked for by far.” – Current Employee 

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Grammarly

Wellness Programs: The digital writing assistant company is offering everything from extra days off across their offices, offering sick days as mental health time, fitness, yoga, nutrition videos for stress reduction and mental health, virtual counseling sessions for stress and an anxiety workshop by Magellan. Grammarly is also offering support for employees who are parents with group web sessions. Grammarly also holds weekly “Good vibes Monday” snippet curated by their  People team sharing a list of positive events around the world to show how people are coming together during this time and zoom calls with a mediation expert who uses their sheep in the workshop

Open Roles: Data Scientist, Software Engineer, Machine Learning, Lead Designer, Design Systems, Engineering Manager, Machine LearningSales Program Manager, Lifecycle Marketing Manager, Senior Technical Recruiter, Technical Sourcing Manager  & more. 

What Employees Say: “I’ve had several jobs before Grammarly, and I have to say the people here are amazing. It’s rare to be at a startup in Silicon Valley and have colleagues celebrating five years, seven years, nine years, and more. They are humble, smart, and excited to come to work every day. It’s definitely a company that lives by its values. The company’s commitment to its values has been especially relevant during COVID.I get energy coming to work every day and tackling big, exciting problems.” – Current Employee 

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3M

Wellness Programs: The manufacturing company is prioritizing its employee wellness programs during COVID-19 with amping up their mental health wellness initiatives. On May 4, Ann and Dr. Taiwo, along with HR partners Jonathan Hefner and Rodrigo Gonzalez, led the hour-long event, “Coping with Anxiety and Supporting Well-being During COVID-19.” More than 670 tuned in to have their questions answered and voices heard. Popular topics amongst attendees included how to manage work-life balance when working virtually, how to deal with anxiety and help those close to you deal with anxiety, and the positive ways to stay connected with others – personally and professionally.

Addressing anxiety through a virtual community: In addition to the broader, more formal company-wide events, there are grassroots efforts being led by 3Mers across the globe, all aiming to help each other identity, manage and work through their anxiety.

  • 3M Inspire – a community of nearly 1,300 3Mers who are dedicated to the practice of mindfulness – has turned their weekly 30-minute, in-person mindfulness sessions into virtual events, as well as increased the number of virtual events offered each week. “The response to our virtual events has been amazing,” shared Vicki Tokie, Value Management leader and 3M Inspire steering committee member. “We are seeing attendance grow and with more 3Mers from around the globe.”
  • In addition to the weekly sessions, the 3M Inspire team recently led a mindfulness experience with 3M’s Occupational Health Nurses, those who work at 3M, and are looking after the well-being of 3Mers.

Open Roles: General Supervisor, Managed Care Recertification Specialist, Infrastructure Analyst, Manufacturing Process Engineer*, Summer Temporary Production Helper, Division (IATD) Global Quality Manager*, IT Manager Security Governance & Risk*  & more. 

What Employees Say: Surprisingly agile for such a large company. Able to listen. Great team, both in Pittsburgh and at 3M HIS – also on the corporate level where I had interactions. The health plan got better through acquisition by 3M. The general feeling is that they really care about their employees and try to do the right thing.” – Current Employee 

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Citi *Hiring Surge*

Wellness Programs: Citi is providing a special compensation award to more than 75,000 colleagues globally to help ease the financial burden of the pandemic. They are also extending vacation carryover through the end of this year and their team of health and wellness experts are offering a lineup of virtual events and resources to help our colleagues and their families stay grounded and healthy, including online fitness classes, virtual personal training, meditation, and breathwork sessions and more. 

Open Roles: Banking, Capital Markets, and Advisory (BCMA) Investment Banking, Summer Associate – San Francisco Technology, Credit Underwriter 3, Senior Executive Assistant, Banking, Capital Markets and Advisory (BCMA), Investment Banking, Summer Associate – San Francisco Healthcare, Sales & Trading, Summer Analyst – San Francisco & more. 

What Employees Say: Citi is an incredible place to grow your career. You will learn from some of the best in the business. In addition, you will be presented with challenging opportunities to push yourself to the next level.” – Current Employee

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SAP

Wellness Programs: SAP employees are staying connected and encouraged through Facebook Live sessions, virtual fitness classes, and music concerts. SAP North America employees in Canada and the USA were given an extra day off as a thank you and recognition of experiencing COVID-19. SAP Employees are encouraged to share how they spend their day off using #LifeAtSAP and #DayOff and leadership will be surprising employees who have the best entries.

  • Staying healthy during COVID-19. On May 19th, SAP had a live session with Jennifer Coleman & Christiane Linkersdoerfer, SAP Leadership & Learning Team who provided great tips on staying healthy. You can watch the replay here.
  • Working from home during COVID-19. On May 12th, SAP discussed how to find balance and be productive while working from home during COVID-10. Watch the replay here.
  • Leading Virtual Teams during COVID-19 Facebook Live session took place on May 5th. It was a learning session on what it takes to be a leader in a virtual work environment. Watch the replay here.
  • Leading during COVID-19 was another interactive live discussion on how to be a team leader in the midst of COVID-19. Watch the replay here.

Open roles: Technology Senior Consultant, Product Expert, Business Processes Senior Consultant, Development Teaching Specialist, DevOps Engineer, Principal Program Manager, Senior DevOps Engineer, Senior Developer (Platform Security) & more. 

What Employees Say: “SAP offers competitive Salary and Benefits no doubt but main pros are the people in the company itself, there is a culture in itself to treat each other respectfully and this doesn’t change be you in Ireland or anywhere in the world! You build such a wonderful reliable network in SAP world which will provide you so much flexibility over the years to work on any challenges!” -Current Employee 

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Invitae

Wellness Programs: This Biotech & Pharmaceuticals company offers virtual yoga and meditation classes,  parent support groups for the new COVID 19 WFH  mandates, and also unlimited PTO, where they encourage mental health days. 

Open roles: Clinical Genomics Analyst, Compliance Analyst, Engineering Manager, Bioinformatics, Bioinformatics Engineer, Algorithm, Functional Modeling Engineer, Medical Director Reproductive Health, Bioinformatics Engineer, Hard To Do Team & more.

What Employees Say: Excellent benefits and remote/time-off flexibility. Diligent, smart, and passionate people. A strong and clear mission. Set me up for success.” -Current Employee 

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Salesforce

Salesforce launched several new wellness programs and initiatives in support of its employees during COVID-19. 

  • Employee Assistance Programs (EAP) — Salesforce provides access to free Employee Assistance Programs. EAP provides resources and immediate support (including free face-to-face or video conferencing counseling sessions) for a broad and complex body of issues affecting mental and emotional wellbeing, such as family problems, workplace stress, grief, anxiety, depression, addiction management, and alcohol and substance use.
  • Thriving Mind — Developed by Thrive Global in partnership with Stanford Medical, Thriving Mind is Salesforce’s latest global benefits program to help employees and their families strengthen their psychological and emotional health. Leveraging cutting-edge brain research, Thriving Mind enables them to understand why they respond to stress and anxiety the way they do. Then, they learn micro-steps to manage it before it becomes problematic through an expansive library of articles and videos. It’s absolutely free for employees and their immediate families.
  • Live wellbeing webinars — Salesforce launched a live webinar series called B-Well Together. They launched the half-hour broadcast twice daily (to accommodate global time zones) and invited industry luminaries to speak with their employees about wellbeing. Salesforce has been fortunate to have Arianna Huffington, David Agus, Larry Brilliant, Deepak Chopra, Jack Kornfield, and more share their tips, tricks, and wisdom with their employees. 
  • Meditation – Salesforce made Plum Village’s Zen Meditation App available to all employees in the Salesforce App Catalog.

Open roles: Business Architect, Solution Engineer (All Levels), Signature Success Engineer Principal- Tier 3, Customer Success Engineer, Associate Technical Account Manager, Contract Specialist (SMB/EBU/CBU/.org), Operations Manager, Government Practices, Software Engineering Architect or Principal Architect & more.

What Employees Say: It’s as close to THE Great Place to Work as they come. You will be supported by your bosses and their bosses all the way. Great people to work for/with.” -Current Employee

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Glassdoor’s Chief People Officer: My Mental Health Journey In & Out of Work

Mental health is deeply personal in my everyday life. In addition to having family members who are surviving every day with their mental health issues, I suffer from and have been diagnosed with severe anxiety and depression. And according to the World Health Organization, 1 in 4 people suffer from mental illness. This Saturday, October 10th marks World Mental Health Day, I wanted to share my story and why I’m proud to work for Glassdoor, which offers many mental health resources to our employees.

It’s important to me to share my story because there continues to be a stigma about speaking about mental health.  While we are making strides on having more open conversations, it’s often still considered taboo.  

My extended family has many mental health issues from schizophrenia, anxiety, depression, and everything in between.  For most of my adult life, I recognized that I didn’t sleep well, I would always think the “worst-case scenario” was going to come to fruition, I dwelled on a mistake I made years ago and pick apart how I should have handled the situation differently, I worried about the future and was so concerned about not doing things perfectly.

After I had my first daughter, I noticed this was getting worse, but just chalked it up to being a new mom and that it was “normal” to feel this overwhelmed and tired all the time.  And then, my physician diagnosed me with postpartum depression.  I was prescribed medication and assigned to group therapy.  I refused to take the medication because I thought that was a sign of weakness, and I only attended one group therapy session.  I only attended one session because I didn’t feel like my issues were worth talking about compared to the other women in the group.  I was “just” worried about being a terrible mother while one woman was dealing with a newborn who had heart surgery, and another with an older child was inflicting physical harm on her newborn.

Fast forward to my mid to late 30s where I’m the sole income earner for my household, I have two children, working in a fast-paced environment, getting little to no sleep, constant travel around the globe; Though I knew I was fortunate in so many ways, I was extremely stressed out.  And I noticed I couldn’t stop my racing thoughts of worst-case scenarios; I was worried about messing things up at work, losing my job, being forced to sell our house, and therefore letting my family down. 

My husband and I went out to dinner, and I just started sobbing in the restaurant.  He says to me, “I think you need to see someone about this.”  So, I did and was immediately diagnosed with severe anxiety and depression.  I started doing individual therapy and was prescribed medication for anxiety and depression and sleeping pills.  It took a few rounds of trying out different medications until we found the one that worked for me.  But when it finally did, it made a world of difference!  And the sheer pleasure I had from FINALLY sleeping a solid 5 hours was amazing. Keep in mind, medication was one way that helped me after consulting with my doctor, but please know it may or may not be right for you; consulting your physician is always a good idea.  

During the course of my treatment, my psychologist recommended group therapy, which I declined.  I knew it wouldn’t work for me, given my postpartum group experience because I’d be comparing myself to others.  She understood, made a note of it, and we moved on.  I share this because it’s important to be self-aware and advocate for yourself.  If you know something isn’t a good solution for you, share it with your physician.  They want to work with you to determine the best solution for YOU.  

I’ve now been on medication for about 5 or 6 years, and I feel like “myself” again, and I have more energy now in my 40s than I did in my 30s.  I still have moments of racing thoughts, inability to sleep, not wanting to get out of bed, but it is much less frequent than previously.  And through my therapy sessions, I have a treasure trove of coping mechanisms to calm my anxiety and work through my depression.

As previously mentioned, I’m proud to work for Glassdoor.  We understand that mental health is important as we offer many resources to our employees related to mental health, including:

  • Medical plans that include mental health resources and support services
  • Personal direction to local:
    • Psychiatrists
    • Addiction medicine physicians
    • Psychologists
    • Licensed clinical social workers
    • Marriage and family therapists
    • Medical social workers
    • Psychiatric clinical nurse specialists
  • Employee Assistance Plan to get mental health support
  • Monthly global company day off to completely unplug from work.
  • Virtual wellness classes
  • Connection Circles
    • Provide a safe space to process experiences and emotions
    • Practice building empathy and connection with others
    • Practice vulnerability, listening, and mindfulness

Additionally, in November, we’ll be launching a cost-effective global mental health solution for our employees to assist with access to care and mitigate fragmented mental health services experiences.  This will include digital programs, virtual coaching, and clinical therapy. 

If mental health benefits are as important to you as they are to me, I also encourage you to research the ratings and reviews on Glassdoor about mental health benefits at any company you’re considering working at. Just enter in a company name, then go to their Benefits section, and under the Insurance, Health & Wellness category, you can see how employees feel about mental health benefits and other related wellness benefits for that specific employer. I hope it gives you more information to truly find a job and company you love. 

This is my journey, my story.  What works for me will not likely be what works for you.  If you feel you need help with mental illness, consult your physician.  If you can’t do it alone, ask a friend or family member to help you.  If you need immediate attention, call 911 or your local emergency services.  And if you’re in the United States and need to talk to someone, call the National Suicide Prevention Lifeline at 1-800-273-8255.        

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How To Cope With Job Loss During COVID-19

Nearly 60 million Americans have filed for unemployment benefits since mid-March, as businesses continue to navigate a struggling economy amid the coronavirus pandemic. In the last month alone, the United States has seen more job losses than the last recession saw over two full years.  A dramatic, indefinite shift like this is anxiety-provoking under normal circumstances but add a global pandemic and ongoing social distancing orders, and it may feel like the world is coming to an end.

If you’ve recently lost your job, been furloughed or laid off, you may be struggling to manage feelings of hopelessness and uncertainty about your future, as well as the well being of your family. You’re worried about your finances, lack of healthcare, and finding a new job, all while simultaneously coping with the loss of your daily routine and sense of security. This rollercoaster of emotions can, at times, be debilitating. Fortunately, there are several ways to maintain your mental health during this difficult situation.

Allow yourself time to grieve.

While grief is typically associated with death, losing a job can also be devastating and traumatic. Mourning your job is completely natural, as, for many of us, it also means the loss of a particular identity and lifestyle. Such a dramatic change may leave you feeling sad, angry, depressed, or even numb. This may also be accompanied by a sense of shock, given how rapidly the coronavirus pandemic is evolving and impacting our lives in unexpected ways. It’s important to acknowledge these feelings, rather than run away from them. While many people believe feeling less is a sign of moving on, bottling up these emotions can allow them to pervade our lives further down the road. Accept that feeling sad, frustrated, scared, and angry is normal. Recognizing these feelings as such can allow you to cope with them appropriately, heal, and move on.

Focus on what you can control.

Accepting that the coronavirus pandemic and your unemployment are out of your control can feel scary. If you’re feeling overwhelmed, try instead focusing on what you can control. At first, this may be little things like your attitude towards the situation. While you may not influence the job market, you can control how you react and manage your emotions. If finances are your biggest worry, consider areas in your spending where you can cut back. Look into state-level and federal resources and consider applying for unemployment benefits. For more help with finances, sites like Nerd Wallet and FindHelp have created several resources for navigating coronavirus-related layoffs, unemployment benefits, and health insurance.

Maintain a daily routine.

While it’s tempting to stay in bed all day when you don’t need to go into the office, it’s important to follow a regular schedule. Studies show that following a routine can help regulate mood and help ward off depression. Having set wake up and shower times and a normal meal schedule can help you feel accomplished and energized while out of work. Developing and adhering to this schedule can also help create a sense of normalcy, so you don’t stay up all night binge-watching TV and sleeping in too late. Additionally, you should get in the habit of showering and dressing in real clothes as if you are going into the office. While you don’t need to wear a suit around the house, practicing self-care and maintaining good hygiene can boost your mood and overall sense of optimism. Staying in your pajamas all day may keep you feeling stuck and lead you to eat poorly and drink more.

Accept the current reality.

After giving yourself time to process the emotional loss, it’s important to accept the current situation. A lot of stress and anxiety comes from not knowing when the coronavirus pandemic will be over and what the job market will look like once it is. It’s understandable to be worried about so much uncertainty in the world, but dwelling on the unknown isn’t productive. Rather than focusing on the future, accept that your life may be different for a while, but this is only temporary. Reminding yourself that this period of unemployment will not define your life’s rest can ease your anxiety. Understanding that you aren’t the only one navigating unemployment right now can also put things in perspective. Know that this layoff isn’t about you or your skills but about the larger economy.

Exercise.

You should also remember to incorporate exercise when building out this schedule. Exercise can help reduce elevated cortisol or stress levels, as well as trigger the release of endorphins. This can also be a much-needed break from your job search. If you’ve had to cut back on your gym membership or can’t afford one right now, you can do plenty of workouts from home. Like Peloton, Down Dog, and CorePower Yoga, several companies are also offering free or discounted classes. If you decide to exercise outside, just be sure to practice social distancing.

Limit alcohol consumption.

While having a glass or two of wine might seem like a great way to destress, alcohol can negatively impact your mental health. Though relaxing at first, alcohol is a depressant and can deplete your brain’s serotonin levels, leading to feelings of increased anxiety and depression. Additionally, alcohol can make it difficult to get restful sleep and reduce your energy level.

Practice mindfulness.

With so much uncertainty in the world right now, it’s easy to get caught up thinking about the future. And if you’re unemployed, you may be spending your newfound free time ruminating on your career. Practicing mindfulness can reduce some of that anxiety and help you feel more rooted in the present. If you’re feeling overwhelmed, try a body scan like this one. You can also start a gratitude journal and list three things you are thankful for each day. For more mindfulness, practices see here.

Set limits on your job search.

Though you may be anxious to get a new job, spending all your time on your job search can be stressful and depressing. When creating a schedule for yourself, try setting aside certain hours of the day for your applications. This will motivate you to be extra productive during this time window and help you feel more present.

Take up a new hobby.

Unanticipated time off can be hard, but try to reframe it as an opportunity to do something you were always too busy for. Have a household project you’ve been putting off or been too busy to get around to? Now’s your chance! Organize your closet or put together that bookshelf that’s been sitting in the corner. During this time, new hobbies can give you something to look forward to and keep you busy. Consider learning a new language, instrument, or craft. Get outdoors and start gardening or growing your own herbs and vegetables. Many sites like MasterClass, Class Central, and Scholastic offer free or discounted virtual classes.

Ask for help.

While social distancing orders are in place, you don’t have to go through this tough period alone. Millions of Americans are struggling with the situation and know exactly what you are going through. Though you may be limited in physical contact, there are plenty of ways to connect with friends and family virtually to get support. You can also continue networking through sites like LinkedIn and online professional development groups and communities for your particular field or career. These are great ways to get ideas for your job search and get your name out there. We recommend checking out COVID Coach, a free app that connects you to important resources to cope and adapt to the Covid-19 pandemic.

If you’re still struggling with your mental health, the One Medical 24/7 virtual care team will help. Learn more about how One Medical can support you with coronavirus and all other mental health-related concerns here.

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5 Things To Do To Make Sure You Leave The Office When You Work From Home

Now that most of us are working from home, we’ve noticed that it’s become increasingly difficult to leave the office at home. Working from home during a pandemic can feel like the hours are running into each other and that there’s no natural division between work time versus personal time. According to Sarah Goff-Dupont of Atlassian, people who are able to integrate their work lives within their daily personal tasks are “work-life integrators.” Still, some people need to feel like they’ve left work for the day before they can truly unwind. Those employees are known as “work-segmentors.” Goff-Dupont notes that “Understanding where you are on the integrator-segmenter spectrum is a major step forward in your quest for work-life balance because it helps you set boundaries accordingly. Here’s how to tell.”

Work-life integrators:

  • Transition fluidly from work to personal life and back again
  • Dress like they’re chillin’ at home when they’re working from home
  • Like to “talk shop” at the dinner table
  • Don’t mind answering emails and chats after hours (within reason, of course) because they popped out for that CrossFit class in the middle of the afternoon

Work-life segmentors:

  • Have well-defined times when they are working–once they’re done for the day, they’re done.
  • Wear office-appropriate attire (at least from the waist up!) when they’re working from home
  • Tend to personal needs like errands and fitness outside of working hours
  • In extreme cases, don’t keep photos of their family and friends on their desks.

For those who identify with work-segmentation, being able to shut down and disconnect from work at the end of the day is essential for our mental health and well-being. Both integrators and those who practice segmentation find curating a ritual helpful to achieve work-life balance and recharge. Developing a ritual doesn’t have to be complicated. It can be as simple as honoring a personal boundary and shutting down your laptop right at 5:30 pm. 

Intention and identity setting. 

As much as we’ve made it an effort to be radically transparent at Glassdoor, 2020 proves itself as being the year of revealing more of our full selves even at work. Set your intention for the day; try not to switch identities at work and after. 

Alter your environment.

Dim the lighting in your home and put on a different playlist. Switch up your wardrobe to embrace your mood at the moment. 

Unplug. 

Commit yourself to dedicated time to turn your laptop off—mute notifications on your phone’s work apps. While you’re at it, consider whether you need those apps on your phone at all. Make an effort to silence the pressure or need to play into “hustle” culture, especially given that we’re currently surviving a pandemic and witnessing systemic racial injustices.

Get those chores done. 

After you’ve cleared away the coffee mugs and dishes on your desk, dedicate yourself to knocking out a small routine task. Bring in the mail, make your bed, feed your pets, water your plants, or chip away at the laundry pile waiting to be folded.

Prepare dinner. 

One of the best things about not having a commute is that you have more time to cook from scratch. Try to reframe meal preparation as part of your self-care routine. Cooking could be a big win for your body, your budget, and your work-life balance.
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