Listen here to learn more.

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To find out more, take a listen to this podcast where Julie discusses what happiness means and how you can apply this positively not only in your personal life but professionally too.

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As a candidate you may be confused as to why sometimes your application, even though well suited to the position, does not get past the first round. I know of people who fulfill the search criteria but don’t get a chance to convince the hiring manager of their ability. Maybe their CV doesn’t highlight the skills as well as they think. Perhaps they are considered too experienced or too junior.  Or is it just down to the number of equally qualified candidates who have applied? It does seem that getting your application noticed is sometimes down to pure luck. So, what did my candidate do to stand out?

Cover letter

The candidate sent a succinct cover letter explaining what he could offer and why he was interested in the position. Four short paragraphs, highlighting his skills and how these would transfer to the new environment. Easy to read, convincing and to the point. Furthermore, it was addressed personally to me.

With LinkedIn’s quick apply option, the number of cover letters has decreased significantly. For every 100 applicants I receive, I probably only receive five letters. Some of these are so long and so unclear that it is tough to take it all in, especially when the text goes onto a second page. Others are just generic texts sent out with each application. Sending a well-written cover letter, in one PDF document with your CV, will make you stand out.

CV

CV formats vary per country, with many Swiss employers even expecting a photo and date of birth on applications. Modern CVs seem to have become more colourful, more focused on design with icons, arrows and, on one CV I recently received, a candidate holding a duck.

Research shows that a recruiter’s eyes are drawn to the upper part of the first page and the left-hand side of the paper. Therefore, a short text indicating your skill set at the top, and your accomplishments listed by bullet point under each work experience, are advisable. And don’t expect the recruiter to understand your company jargon. You may be underselling yourself if it isn’t clear at first sight what you mean.

This candidate’s CV was two pages long, with his work history, skills and achievements clearly explained. No colours, no icons and no ducks! His experience spoke for itself.

Be informed

Although the discussion was an informal chat to gain a better understanding of his expectations, the candidate had clearly done his research on my client’s company and was well-informed on the product. In the course of a very short discussion, he demonstrated enthusiasm, flexibility and willingness to learn: qualities that matched my client’s values. Contrast this with some interviews I have conducted in the past where candidates have clearly not taken the time to acquaint themselves with the company or products, with the exception of a cursory look at the company website.

In today’s challenging times the job market is becoming more competitive and candidates need to do everything to maximize their chance of success. As for yesterday’s candidate, I can’t yet say whether he will get the job. But, as a candidate who didn’t match the brief completely, he has done everything he can to ensure that he progresses to the next round. I wish him luck!

This article first appeared on LinkedIn Pulse.

The post How Candidates Stand Out appeared first on SC Career Transition.

It only takes a quick scan of your social media feed to see people posting pictures of their latest vacation, newest car, or a flattering selfie that shows off their new clothes or hairstyle. Everywhere we look we see images of people smiling and appearing happy. Against this backdrop, it may be surprising to discover that one of the top regrets people express on their deathbed is: “I wish I’d let myself be happier.” This is according to palliative care nurse, Bronnie Ware in her best-selling memoir, The Top Five Regrets of the Dying.

Before we focus on the things that detract from our happiness, let’s spend a minute reviewing the benefits of inviting happiness into our lives. In her TEDx talk, “Why doctors should care about happiness,” Dr. Sarah Pressman suggests that positive emotions are associated with physiological benefits, such as lowered blood pressure, better immune system function, lower levels of stress hormones, and healthier behaviours – such as sleeping better and exercising more regularly. In short, if you’re in a good mood, you’ll feel healthier, have less pain, and be less likely to become injured or fall.

With all of its benefits, why do we struggle to achieve happiness?

People have different definitions of “happiness”

Have you ever stopped to ask yourself what happiness means to you? By taking the time to identify what makes you happy, it will become easier to make decisions that align with your goals, values, and preferences. Without knowing what makes you happy, you’re more likely to choose a path that takes you in the wrong direction – leaving you with regrets later in life.

Investing in instant gratification

Some people believe that buying a new car, wearing the latest fashions, or being successful, famous, and rich will make them happy. Generally speaking, these things bring short-term happiness. Your car will age; the latest fashions will become dated; and there will always be someone who is richer or more famous than you. By contrast, sustainable happiness can be achieved through connecting with others, being passionate about a hobby, or contributing to a cause greater than yourself.

Chasing happiness rather than prioritizing happiness

When we chase happiness by comparing how we feel with how we’d like to feel, we end up being less happy. Rather than pursuing happiness, try prioritizing happiness. In other words, when you’re confronted with a decision, I recommend that you consider your options and choose the one that will bring you the most happiness.

Refusing to take responsibility for your happiness

Instead of blaming your circumstances or other people, accept that you alone are responsible for your happiness. Leading a healthy lifestyle – e.g., eating a balanced diet, exercising regularly, and sleeping better – has a net positive effect on both your mental and physical health. So even if you are in the middle of a personal crisis, choosing certain activities can have a positive impact on your level of happiness.

Being judgmental

Even though we each desire happiness, life is unpredictable. Sometimes what we think is good for us turns out to be bad, and vice versa. The next time something “bad” happens to you, try to take a stoic approach and avoid judging the situation. After all, it may turn out to be the best thing that could have ever happened to you.

Many of Bronnie Ware’s patients did not realize that happiness is a choice until the end of their lives. Instead, they wasted their time – their lives – by remaining stuck in old patterns and habits because they feared change. Your happiness is up to you, and your mental health, well-being, and quality of life depends on the choices you make.

The post Happiness is a Choice – One that Impacts your Entire Life appeared first on SC Career Transition.

Yet, we often neglect our relationships and take people for granted. In fact, according to Bronnie Ware – a palliative care nurse and the best-selling author of the memoir The Top Five Regrets of the Dying – the fourth most common regret is “I wish I’d stayed in touch with my friends.”

Why are relationships so important?

As social animals, we have a deep need for belonging, love, and physical and emotional contact. By building strong networks and relationships with our family members, friends, co-workers, and neighbours, we can enhance our own well-being. Said another way, without social relationships happiness is impossible (Diener & Seligman, 2002).

According to the late John T. Cacioppo, who conducted pioneering research in social neuroscience, the perception of loneliness is a major cause of a host of psychological and physiological illnesses – ranging from depression, insomnia, and obesity to diabetes.

While it’s vital to build and maintain relationships, it is equally important to know the difference between a healthy relationship and a damaging one. Some relationships are dangerous because they are one-sided or co-dependent. Other relationships flounder because people take each other for granted, don’t make time for each other, or fail to communicate.

The key to any successful relationship is balance. It is not enough to surround yourself with friends; you must also listen, share, and invest the time and energy required to maintain strong connections.

So how can we nurture healthy relationships?

• Be kind to yourself: Studies have shown that people who exercise self-compassion tend to do better in relationships. Rather than beat yourself up over a bad day, consider what a caring friend would say to you in the situation and follow that advice.

• Express gratitude: People who express gratitude tend to have richer social lives, as they are more likeable and worthy of being around. Showing gratitude not only strengthens relationships, it also helps people to focus on and appreciate what they have.

• Be kind to others: Since people who are kind and generous tend to build good will, they will include you in their virtuous circle – making you feel more appreciated and connected.

• Nurture your friendships every day: Instead of investing in 30 relationships, choose to focus your energy on the people who matter most to you to deepen your connections.

• Avoid distractions and be present: When you are with someone, give them your undivided attention by silencing your phone or switching off the TV.

Although the Beatles suggested “it’s easy” to show love, our social norms and practices would indicate otherwise. The moral of this story (or post) is to show your loved ones that you cherish them and they will – in turn – cherish you. Don’t wait until it is too late.

The post The Five Steps You Can Take Today to Nurture Healthy Relationships appeared first on SC Career Transition.

In her bestselling memoir, The Top Five Regrets of the Dying, Bronnie Ware shares her patients’ deepest regrets so that others may learn from their mistakes and benefit from their clarity and wisdom.  

Of course, there are many reasons why people shy away from expressing their feelings. Sometimes, it’s in an effort to keep peace. Other times, it runs deeper – from being afraid to acknowledge strong feelings (even to ourselves) to being taught to keep certain emotions in check. Particularly in the workplace, showing our feelings is often seen as a sign of weakness.

Contrary to social norms and conventions, paying attention to our feelings and those of others is a key feature of emotional intelligence. In fact, studies have shown that employees with higher levels of emotional intelligence tend to earn more, have better interpersonal skills, make better leaders, and can maintain resilience, ward off stress, and achieve higher levels of well-being (Lopes et al., 2006b; Ryan & Deci, 2001).

The key takeaway is that emotional intelligence matters in every area of your life – particularly in the workplace.

So, what is emotional intelligence and how can you develop it?

Emotional intelligence is often defined as the degree to which we can perceive, identify, and understand emotions and then use this information for personal growth or to deepen our relationships. This intelligence can be applied to problem-solving, decision-making, and how we communicate throughout our daily lives. To be sure, this requires a great deal of self-awareness and attention.

While this emotional awareness comes naturally to some people, others can still get there with a little practice. How so?

1. Give other people your full attention.

David Goleman, the author of the international best-sellers Emotional Intelligence and Social Intelligence, suggests that emotional intelligence requires self-awareness and empathy, both of which can be nurtured by becoming more attentive.

In our digital age, we often get distracted by our apps when we should be focusing on the person in front of us. The next time you’re in a meeting or out for lunch with someone, silence your phone and focus entirely on the other person. Within minutes, you will see how being present, open, and attuned can benefit your relationship.

• Be mindful of your emotions.

Practicing mindfulness can increase your emotional awareness and understanding (Charoensukmongokol, 2015). The mere act of noticing your thoughts and feelings over time – without judgement, interference, or repression – will help you to perceive different emotional states within yourself and others. To get started, I recommend listening to a guided body scan meditation on YouTube, or using the apps Calm and Headspace.

• Keep an emotional intelligence journal

Before you can reap the benefits of emotional intelligence in the workplace, you must learn to recognize your emotions. I recommend that you keep a journal for a few weeks to encourage self-reflection. At the end of each day, ask yourself such questions as: What emotions did I feel today? How did this impact my responses to my colleagues or my circumstances? Could I have responded differently to achieve a better outcome? How did my reactions influence others? How did these emotions affect my workplace performance? How sensitive was I to other people’s feelings and emotions? What did I do well and where could I improve?

• Take a step back from the situation to process what happened and calm down.

In addition to being aware of your emotions, it’s vital to know how to manage, regulate, and appropriately express them. The next time you are overwhelmed by a strong negative emotion, try to take a step back and think before you react. Going for a walk around the office or outside in the fresh air can help you to process your emotions and get them under control, so that you can consider all the ramifications before moving forward. Alternatively, if you need to reply to an email, I recommend preparing and saving it in draft form. Once you are in a calm headspace, you can reread it to ensure it’s appropriate. In a word: Many a problem can be avoided by taking a “time out” before reacting.

• Try to see things from the other side.

Often, we’re so focused on what we want and on being right that we rarely consider the fact that someone else may see things differently. The ability to understand a different perspective is beneficial not only during conflicts but also in leading brainstorming sessions, managing projects, and identifying better processes. Focus on understanding different points of view and rationales. Even if you don’t agree with what the other person is saying, it’s important to validate them and show that you understand their position.

Since emotional intelligence is critical to success and well-being, one of the best ways to ensure that you live without regret is to learn how to identify and express your feelings. Emotional intelligence can be developed. So start today!

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What would you do differently if you could witness the changes going on inside of your brain? What would change if you were able to observe, first-hand, the damage that stress, late nights, limited sleep, lack of exercise, take-out food, and everything else associated with working too hard does to your brain? How would this affect your everyday life?

Now, I’m not suggesting that you stop working hard. In fact, many of us have to work longer hours to get through the extraordinary challenges brought about by the COVID-19 pandemic. Instead, I’m inviting you to consider the long-term effects of working so hard and what you can do to prevent them.

In Bronnie Ware’s best-selling memoir, The Top Five Regrets of the Dying, the number two regret that people expressed on their deathbeds was: “I wish I hadn’t worked so hard.” More often than not, we wait until the end of life to reflect on what work takes away from our relationships, physical health, and our mental well-being.

So, let’s suppose for one minute that we could take a look inside our brains and our bodies. What would we see?

Stress impacts our immune systems and our memories.

When we’re in a state of stress, the steroidal hormone – cortisol – is released into our bodies and makes us more vulnerable to infections and diseases. Over time, stress has a degenerative effect on the neurons associated with memory and can inhibit the hormones that combat depression. A study funded by the Alzheimer’s Society revealed that prolonged stress can play a significant role in cognitive degeneration, including dementia.

Social exclusion impacts our brains.

Working long hours robs us of time with our families and friends. Yet, studies have consistently shown that the strength and quality of our friendships is what enables us to sustain happiness over time. Being socially excluded activates the same regions of the brain as physical injuries.

Sleep deprivation shortens our lives.

Instead of viewing the ability to function on limited sleep as a badge of honour, we should recognize that rest increases our ability to learn, memorize, and make logical decisions and choices. Sleeping less than six hours a night impacts the immune system – more than doubling the risk of cancer and increasing the likelihood of developing Alzheimer’s disease.

Neuroscientist and sleep researcher, Matthew Walker cites the often-quoted phrase: “I’ll sleep when I’m dead” in his book Why We Sleep. By turning the expression on its head, he presents evidence that sleep deprivation is associated with premature death and diminished quality of life.

Exercise is tied to feel-good chemicals.

Even though we all know that sitting at our desks for hours on end is bad for us, we tend to use our excessive workload as an excuse for not getting up and exercising. But a lack of exercise doesn’t just show up on our waistlines, it can result in unhappiness and depression. Incorporating exercise into your daily routine has an immediate, positive impact on your brain, mood, and ability to focus. Exercise releases endorphins that not only result in overall happiness, but protect your brain from conditions like depression and dementia.

What we eat affects our moods.

Trapped at our desks and struggling to meet the next deadline, many of us resort to grabbing take-out food. A study by Deakin University’s Food & Mood Centre found that, among people who consume high volumes of sweet drinks, salty snacks, and processed meats, the hippocampus – the region of the brain that plays a vital role in learning, memory and mental health – is smaller. Our brains crave antioxidants from vegetables, fruits, nuts, and seeds to protect us. Feeding our bodies feeds our brains.

So, what can we do?

In prioritizing your well-being and happiness, the simple act of reflecting on the unseen damage your work has on your brain, mental health, and well-being is a great place to start.

Approximately 50 million people live with dementia worldwide, and this number is projected to increase to 152 million by 2050 (World Health Organization, 2020). In the vast majority of cases, dementia develops as a result of multiple factors, including age, genetics, environment, lifestyle, and underlying medical conditions. Fortunately, there’s strong evidence that people can reduce their risk of developing dementia by making key lifestyle changes – including exercise, stress reduction, diet, social engagement, and building cognitive resilience through meaningful activities.

Don’t wait until it’s too late. Act today.

This article is dedicated, with love, to my sister, Jayne, who passed away from Alzheimer’s disease at 62 years old, on July 2, 2020

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In Bronnie Ware’s best-selling memoir, The Top Five Regrets of the Dying, the number one regret is: “I wish I’d had the courage to live a life true to myself, not the life others expected of me.” To be clear, it wasn’t “I wish I’d purchased a Porsche Cayenne.”

How, then, do you know whether you’re living authentically, rather than relying on other people’s advice or expectations?

Living in line with your values is key to sustained happiness (Lyubormirsky, Sheldo, & Schake, 2005). Perhaps you value friendships, knowledge, or achievements above all else. Or maybe your family, loyalty, and contributing to society are what matters most. Being attuned to your personal values will enable you to answer: “What’s most important to me?”

Our values help us to prioritize and focus on what we want, and avoid wasting time on what doesn’t bring meaning to our lives. On a deeper level, when you know what is important to you, what other people want matters less and less.

There are many ways to identify your values. Try Googling a list of values and spending time thinking about what is important to you, or consider trying my three favorite value exercises (below):

1. Ask yourself one of the following thought-provoking questions: “How would your life change if you won the lottery tomorrow?” “What would you do if your fear didn’t get in the way?” “What would you do if it was impossible to fail?” The aim of this thought experiment is not to create an impossible dream, but rather gain insight into what’s important to you.
2. Create a vision board of what’s important to you. While reflecting on what you need in order to honor your values, let your imagination take over – use quotes, photos, and images. Just make sure that you focus on what’s important to you rather than what you hope to achieve.
3. Over the next week, take photographs of things that are important to you and then upload them to a reflection folder.

This awareness will help you to take control of your life and live authentically.

Bearing that in mind, what did each of the exercises teach you about your values? What values are you living in line with and what areas do you want to change? Since your values may change as you age, it’s important to do these exercises over time.

By taking the time to understand what you want out of life and how to get it right now, you’ll free yourself from regret. As Bronnie Ware aptly points out: “From the moment that you lose your health, it is too late. Health brings a freedom very few realize, until they no longer have it.”

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Instead of trying to whitewash the magnitude of the socioeconomic, political, and health system upheavals from our memories, how can we make the rest of this year count?

In her best-selling memoir, The Top Five Regrets of the Dying, Bronnie Ware draws on her experiences as a palliative care nurse to share her patients’ top 5 life regrets – namely:  

1. I wish I’d had the courage to live a life true to myself, not the life others expected of me.
2. I wish I hadn’t worked so hard.
3. I wish I’d had the courage to express my feelings.
4. I wish I’d stayed in touch with my friends.
5. I wish I’d let myself be happier.

Over the next five weeks, I will reflect on each of these regrets and offer suggestions about how you can get on track to live the life you deserve. I invite you to join me on this journey of self-discovery and work towards a life of happiness and fulfilment.

If you would like to be placed on my priority mailing list, please email “Happiness” to julie@sc-careertransition.com. The articles will also be posted on my website and LinkedIn page. In the meantime, I will leave you with a quote from the American entrepreneur, author, and motivational speaker, Jim Rohn: “Happiness is not something you postpone for the future; it’s something you design for the present.”

The post The Ultimate Happiness Challenge: How to Make 2020 Count appeared first on SC Career Transition.

Psychologists often refer to this cognitive bias as the “Dunning-Kruger effect.” Interestingly, most people rate their skill levels and intelligence as “above average,” which is, of course, statistically impossible. This can have a profound impact on what people believe, the decisions they make, and the actions they take. And, in my case, it impacted the recruitment process.

When you’re interviewing, there’s a high likelihood that you’ll be asked to identify and describe your key skills for the job. Of course, we all aim to highlight the skills the hiring company is looking for. However, it is important to be realistic, honest, and transparent to ensure you can perform on the job.

So how can you avoid overestimating your abilities? You can start by following these three steps:

• Ask for feedback.

Speak to the five people who know you best – whether colleagues, your boss, family members, or friends. Ask them about your strongest skills and to provide you with examples. Then, ask which skills you can improve upon and encourage them to provide you with examples once more.

• Reflect on your achievements.

What are your career highlights to date? What skills did you draw on that enabled you to perform at your best? What did your colleagues and boss say about the achievements? Make a list of the skills that enabled you to succeed and then compare them to the feedback you received from your inner circle. Are there similarities, important differences, and “hidden skills” that you can explore and develop?

• Continue learning.

The problem with overestimating your skill level is that there will always be areas where you will lack knowledge of what the high end of the scale looks like. Generally speaking, people who are highly skilled are aware of the areas they need to improve upon and take the initiative to do so. Fortunately, there are many online resources you can leverage to increase your knowledge, including massive open online courses and YouTube tutorials.

If you think that you’re already self-aware and that this doesn’t concern you, I’ll issue a word of caution. There are no exceptions. The Dunning-Kruger effect influences everyone’s behavior, decisions, and even employability. The next time a recruiter asks you about your skills, learn from my mistake by ensuring you know what excellence looks like before lumping yourself into that category.

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