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  7/13/2007
By Kent Noel
Introduction
It happens all of the time. Individuals who have become increasingly dissatisfied with their current field consider moving into a new career. And yet, many do so based upon partial and/or inaccurate information both about themselves and the world of work.
A lack of self-insight coupled with a fantasized notion of what a job actually involves can have disastrous consequences. The following are things to think about prior to making a transition.
Do I need to stop griping and simply recommit?
In the movie, "City Slickers," the main character (played by Billy Crystal) decides, after extensive soul searching, that instead of quitting his job he is simply going to commit to doing it better.
Reenergizing yourself at work can take many forms. It may entail taking on special projects, becoming active in professional organizations, helping develop the next generation of performers, pursuing additional training and credentialing, etc.
Breaking free from repetitive, habitual complaining is also key. It is important as well to ask yourself why you got into this occupation in the first place. If it was fun and rewarding then, it certainly can be again. Just as relationships need jump-starting, so too may your commitment to your chosen profession.
Am I guilty of "the grass is greener on the other side" thinking?
While City Slickers got it right, much of Hollywood gives us a distorted sense of what actually occurs on the job. For example, police work is typically portrayed as exciting and suspenseful with little screen time devoted to the more mundane, desk work side of law enforcement.
Exploring career options really involves being an informed consumer. Just like a patient may gather opinions from multiple physicians prior to undergoing a medical procedure, so too may you want to consider "picking the brains" of a wide variety of professionals to get a better handle on the occupations you are considering.
Ask frank, specific questions. Seek out career counselors, mentors, family members, college advisors, friends of friends in these jobs, and online resources. Try to learn as much as you can about a particular career field, "warts and all." Job shadowing can also be quite helpful.
After accessing information including typical daily activities, average salary, supply and demand trends, and training requirements, you may find yourself ready to begin an exciting new career. Many times, however, you will discover that you do not have it so bad after all. Either way, you will be more fully informed and likely have much greater peace of mind than when you started.
Am I expecting too much from my work?
Many people live under the false belief that their work has to be their main source of intellectual stimulation. Moreover, personal identity is often heavily tied to one's occupation.
Individuals who are laid off are many times as upset by the loss of identity as they are the financial hardships. In addition, we are all familiar with the standard American practice of asking a new acquaintance what he or she does for a living prior to learning anything else about them.
And yet, history has repeatedly demonstrated that well-rounded, "renaissance people" often have the most rewarding lives. Immersing yourself in hobbies and enjoying the relationships that are often born out of these hobbies can be tremendously satisfying.
Positively impacting lives through civic and service organizations can be quite fulfilling, too. However, for avocational activities to be sustained they need to be built into your schedule just like work or there is a tendency to trivialize and discontinue them, particularly when you get busy. And yet, the long-term effects of an incomplete life will take its toll over time.
Do I have a good sense of who I am in terms of my personality, values, and abilities?
Another common error people make is that they base a possible career switch primarily upon interests. They have taken a career interest inventory and/or liked what they heard about a profession and are eager to get started.
However, such limited focus fails to take into account how one's value systems, aptitudes, and personality characteristics also contribute to a satisfying and rewarding occupation. For instance, an accountant who wants to start his own business may find that he lacks the strategic thinking and action-orientation essential for success.
Similarly, a real estate broker who highly values economic rewards may decide to stay put after discovering that many of the jobs in which she is interested simply would not allow her to maintain her current standard of living. Finally, a school teacher wanting to get into outside sales may stylistically look more like a corporate trainer than a salesperson in terms of traits such as influence and assertiveness.
While one can become more assertive, influential, or strategic in thinking through practice and training, most of us tend to be happiest long-term in roles that are consistent with our values, well suited to our current personality, within our abilities, and similar to our interests. If you lack insight into these four areas, career counselors can provide comprehensive assessment to give you a more complete picture of yourself.
How willing am I to retrain, go back to school?
There is often talk of "transferable skills." However, the reality is that we also live in age of specialization. With so many people applying for the same positions, having the proper education and credentialing becomes critical.
For instance, in many corporate settings the masters in business administration (MBA) is essential for advancement. Similarly, in higher education, a doctoral degree (Ed.D., Ph.D.) is often necessary to move beyond the director level.
This all begs the question, how willing are you to retrain? The majority of colleges and universalities offer weekend and evening programs that can lead to an associates, bachelors, or graduate degree while working full-time. In addition, there are many accredited online programs that can be completed remote.
And yet, numerous individuals state that they are going back to school "next semester," but next semester never comes. "Getting your feet wet" by taking one or two classes in the first couple of semesters is a good way to start. However, the desire to go the distance and complete the degree is vital. No one can make you finish, but you.
Conclusion
In considering possible next steps, it is Important that you are running toward something more satisfying professionally and not simply escaping what you perceive as an unpleasant situation. In-depth self-knowledge, coupled with a real understanding of what is out there, is vital to making a well-informed decision.
Kent Noel, Ph.D. is the Director of Assessment & Development at Carr & Associates, an Industrial Psychology firm in Overland Park, KS. He is also the Education Trustee for ACAM-KC and the Editor of Perspectives. He can be reached at kent.noel@carrassessment.com
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9/5/2007
By Kent Noel
Introduction
Stress is the adjustment the mind and body make to changes in the environment. Some stress is actually a good thing-it can give one a reason for getting out of bed in the morning. However, too much can be counterproductive, even debilitating.
What are Stressors?
Anything that causes one to readjust or adapt is considered a stressor. Sad events such as the death of a friend to welcome events such as winning the lottery or getting married all require an adjustment and are, therefore, stressors. Stressors are simply environmental changes.
How does stress affect us?
Physically, stress can contribute to a number of conditions including increased heart rate, high blood pressure, circulatory problems, headaches, greater predisposition to injury and illness, increased muscle tension, and insomnia.
Mentally and emotionally, individuals often do things to exacerbate the stress including negative thinking, overreacting, exaggerated thinking, constant worrying, lashing out in anger, setting unrealistic goals, trying to please everyone, playing the “what if” game, and “sweating the small stuff.”
Identifying Sources of Stress
Identifying stress is a good first step toward controlling it. This can be done either informally by openly and honestly taking stock of both daily and major life events, or systematically through the use of stress surveys such as the Holmes Stress Scale.
However, it is important to keep in mind that such assessments, no matter how sophisticated, tend to simply tabulate how much stress we have accumulated in a certain period of time, not how we handle stress, successfully or unsuccessfully.
Managing Stress
Diet, exercise, and sleep, are all critical in stress reduction and much has been written about these. The following, however, contains introductory information on a variety of additional stress reducing techniques used by therapists in their practices and by individuals in the own self-improvement work. For more detailed descriptions, consult the reference list below.
Deep breathing
Controlled breathing is one of the most basic methods for gaining control of stress. When stressed, many individuals unconsciously become shallower in their breathing. Slow, deep breathing through the nostrils, lungs, and diaphragm will often bring a person’s heart rate, blood pressure, and respiration rate back to normal. There are many audiotapes available that can assist individuals in developing healthier breathing habits.
Biofeedback
Despite the fancy name, biofeedback simply involves teaching an individual how to gain greater control over bodily processes such as temperature, muscle tension, and brain waves. A person looks at a monitor and, through trial and error, tries a variety of mental and physical exercises aimed at achieving greater relaxation.
Once she has found a technique that does so, a light will come on; a soothing tone will sound, etc. Over time, she should then be able to reproduce these techniques and achieve relaxation without the feedback of the machine or monitor.
There are three basic forms of biofeedback: temperature, muscle, and brain. Temperature or thermo biofeedback teaches individuals to increase blood flow to the fingers and toes, thereby, enhancing circulation and increasing temperate in these extremities.
Muscle biofeedback referred to as EMG (electromyograph) biofeedback focuses on reducing the muscle tension often associated with stress responses. Finally, brain biofeedback refereed to as EEG (electroencephalograph) biofeedback teaches individuals to voluntarily generate brain waves produced when individuals are in a state of both calm attentiveness and relaxation.
Guided Imagery
Guided imagery typically consists of audiotapes or narratives with images aimed at allowing one to retreat to a safe or happy place mentally, to escape reality for a while. Images can include nature sights and sounds (lightening, rain, babbling brooks, waterfalls, a cabin in the woods) or any other surreal images that are soothing to the person.
They can also involve an imaginary transformation of one’s body, for instance, pretending that a sore hip socket is an ice cube or cold hands a glowing amber or coal. Much like biofeedback, such imagery techniques are frequently employed in both stress and pain management.
Progressive Relaxation
Progressive relaxation largely consists of alternately tensing and relaxing the muscles to learn to differentiate between the two. Many Americans are so constantly tense that they have little or no concept for what relaxed muscles should actually feel like.
Disputing Irrational Beliefs
Many individuals exacerbate stress by clinging to faulty, irrational thought patterns. One way to undo such thinking is to keep a journal in which a person records a stressful event followed by his irrational, “silly” thoughts/reactions to it. Next, he writes down a more logical, practical, realistic outlook of the event as well as more constructive actions.
Time Management
Time management includes setting priorities or budgeting in fun. The A-B-C method of time management entails assigning an “A” priority to those things that need to be done today, a “B” priority to things that you would prefer getting done today, and a “C” priority to those things that can keep until tomorrow or beyond. Then, the person focuses exclusively on the A list. If the B’s and C’s remain unfinished, at the end of the day, so be it.
Similarly, for many Americans, fun is the first thing to go when busy. However, most people, if they are truly honest with themselves, need fun almost like they need oxygen, food, and companionship. Fun sustains and reenergizes. For hard-core workaholics, fun activities may need to be scheduled in just like other activities to ensure that they get done.
Interpersonal Methods
Stress rarely, if ever, occurs in isolation. Others, (at least in how one responds to them) play a significant role. Avoiding or minimizing contact with negative people is critical. Those caught up in a cycle of complaining can emotionally drain all they encounter. Complaining can also prove contagious.
Developing a few close mutually supportive friendships is also key. These are individuals that one can truly count on. They are not people who just pay lip service in terms of committing to help when times are tough.
Becoming better at setting limits, learning to say “no” can also be quite helpful. It often involves undoing the tendency to say “yes” right away to the requests of others. When asked to take on that extra something, a person instead responds by saying that she needs to take some time to think about it and review her schedule. If highly pressed, she then develops a well thought out reply and simply states why she can’t take on another activity at this time.
Laughing often, particularly along with others, is important, too. For example, watching comedies with close friends can be a great source of fun and stress reduction. Also learning to take oneself less seriously is healthy.
Conclusion
In summary, there is no “one size fits all” way to manage stress. Trial and error will ultimately lead to whatever method(s) are most effective for a particular individual. Once identified, the key is commitment. If a person concludes that he doesn’t have time to manage his stress, he has a bigger problem than he even realizes.
The above information was a survey or quick overview of many highly effective techniques. For a more in-depth treatment of these methods, please refer to the following sources:
The Stress Management and Reduction Workbook by Davis, McKay, and Eshelmen
Type A Behavior and Your Heart by Friedman and Rosenman
Don’t Sweat the Small Stuff by Carlson
Kent Noel, Ph.D. is the Director of Assessment & Development at Carr & Associates, an industrial psychology firm in Overland Park, K.S. He is also the Education Trustee for ASAM-KC and the Editor of Perspectives. He can be reached at kent.noel@carrassessment.com
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1/2/2008
The key to getting a job or internship is the interview. Interviewing strategies, including understanding the behavioral interview as well as basic Interview Do’s and Don’ts can increase your employment success rate.
The behavioral interview is a technique that assists employers in understanding interviewee’s past behaviors in relation to how they performed using concrete examples of their work. In behavioral interviewing, the employer is expecting the candidate to discuss examples of demonstrated behaviors or skills. Some examples of behavioral interviewing questions are:
1. Give me an example of a time when you had a conflict with a co-worker and how you resolved that conflict.
2. Give me an example of when you showed good leadership ability.
3. Describe the most difficult customer you have ever had to work with and the outcome.
4. Describe a scenario when you demonstrated initiative and took action without being told to do so.
5. Describe a time when you were responsible for an error or mistake. What was the outcome? What would you have done differently?
Skilled behavioral interviewers will ask follow-up questions about a candidate’s thoughts or feelings to gain further insight. Remember it is also very important never to use negative language in describing any situation in the interview. In behavioral interviewing, this can be tricky because the employer is frequently asking how you overcame an obstacle and it might appear that the question is termed in a negative manner. The key is to use affirmative language to keep the interview in the most politically correct light and never ever use any words that can be mistaken as discrimination.
Another important aspect of interviewing is to be aware of basic Do’s and Don’ts.
Interview Dos:
1. Do dress conservatively and appropriately. A navy, black or gray suit is always best. Women should wear a skirt with close-toed, small heels. Men should wear a suit with a conservative tie.
2. Do arrive 10-15 minutes early to the interview, however, no earlier because you will not want the employer to feel time-pressured. Make sure you know the location, and if there are any security codes or passes needed prior to your interview. Driving by the location prior to the interview is always a good idea as well.
3. Do turn off your cell phone prior to interview.
4. Do act friendly and maintain a positive attitude with EVERYONE you meet. Employers will frequently ask their receptionists how the interviewee behaved prior to the interview.
5. Do maintain good eye contact and body positioning during the interview. Stand up when meeting new interviewers and provide a firm handshake. Avoid slouching and fidgeting.
6. Do ask for the interviewer’s business card for follow-up with a Thank You note to ensure name-spelling accuracy.
7. Do answer the interviewer’s questions thoroughly and honestly, however, succinctly.
8. Do take responsibility for yourself and your responses and not make excuses for your decisions.
9. Do express your excitement about the position and your “fit” in the organization.
10. Do write a personal Thank You note within 48 hours of the interview. If possible, hand the Thank You note to the receptionist prior to departure.
11. Do follow-up with the interviewer via email or telephone within 5-7 business days post-interview to express continued interest.
Interview Don’ts:
1. Don’t misrepresent yourself on an employment application.
2. Don’t wear perfume or cologne, as it may provoke memories that can be negative.
3. Don’t wear flashy jewelry and take out any visible body piercing. Ladies, keep your ring maximum to one per hand.
4. Don’t ever make negative comments about past co-workers, supervisors, ect.
5. Don’t chew gum or smoke.
6. Don’t mispronounce your interviewer’s name. If you need clarification, ask.
Traci Klasing, M.A., DCC, LPC is the Assistant Director of the Career Development Center at Park University. She is also the Membership Trustee for ACAM-KC. She can be reached at traci.klasing@park.edu
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9/4/2008
09/01/2008
Depression and Career Development
By Roger Wilcoxen
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As a Regional Career Advisor, who is also involved in the religious community, I have found congruence between counseling those in career development and the religious community concerning depression. Three key principles, Focus, Realization and Acceptance are creating a difference between feeling trapped and becoming successful. These principles lay a foundation toward career growth and most importantly, personal growth. Preparing clients for success can be challenging yet fulfilling, even if depression is a factor.
FOCUS: A person’s ability to focus on strengths instead of weaknesses is crucial during career development, and more crucial for an individual with depression. For the depressed, it is easy to permit cognitive distortions, obscure thoughts, and even obstruct the ability to clarify strengths. Individuals who attend to positive attributes of their achievements and goals generate confidence and the ability to progress forward in career growth.
As professionals, extending a fresh outlook on employment processes and offering positive feedback regarding the client’s abilities often provides the assurance clients need. Through the process of resume development, client’s are able to highlight positive aspects of their abilities and create opportunity for personal growth and positive outlook. The use of tools indicating transferable, soft, and hard skills provides opportunity to examine the full spectrum of one’s abilities. Individuals succumbed with depression generally are aware of their weaknesses; focusing on strengths challenges thinking and refocuses one’s attention.
REALIZATION: There are some realizations individuals need to accept during the process of career development.
1. Rejection doesn’t mean elimination. Numerous times I have witnessed individuals coming back from an interview feeling rejected. Applicants need to understand that the employment “pool” is large and unless there are obvious aspects of the interview process needing to be refined, what they are experiencing may be completely natural. In large pools of applicants, it is tough for employers to formulate hiring decisions. Feelings of rejection, especially continual rejection that can be experienced in the job search, can lead to depressive issues. Guiding individuals through this process may be difficult, yet very rewarding. Reassuring clients of their abilities and character strengths often times conveys further hope toward success.
2. Failing doesn’t equal failure. Just because one has not successfully ascertained an interview, or has had character issues, does not mean they are a failure. People generally struggle with the interview process, and some even feel like failures after “bombing” an interview. I remember a colleague who has been in career development over 35 years once telling me, “Roger I have interviewed and been interviewed hundreds of times and I still get nervous and mess up. The important thing isn’t that you have messed up or have flawed your character in the past. The crucial lesson is that we learn from those shortcomings by finding solutions and then moving forward.”
Yet how do we guide clients dealing with failure? This is one of the hardest components of career development and a strong self-sabotaging tool people use. It is important that continual follow up, opportunity for mock interviews and educational interviews be utilized. Once a client appears to be self-sabotaging, immediate intervention is important to help the client refocus and be assured. Help the client see that they can be successful in their career and not doomed for failure.
ACCEPTANCE: Acceptance of abilities, accomplishments and employment availability are crucial in successful establishment of a career.. Generally this is done fairly easy for individuals seeking career transformations, yet, difficult for depressed individuals. Career Counselors guiding people toward realistic expectations need to focus on two main goals:
1. Acceptance of abilities and accomplishments; own them.
Clients wanting to discredit their abilities and overlook their accomplishments may find it complicated to develop a resume and accomplish successful interviewing skills. An important feature of career development is how to “own” abilities and accomplishments in a way that demonstrates self-confidence and professionalism. What may seem as a small accomplishment to one may be huge in the eyes of an employer who desires those abilities.
Professionals provide not only guidance in discovering abilities and accomplishments, but helping a client recognize personal attributes and how to reward oneself. Too many people discredit themselves and therefore cut themselves short. When counselors offer guidance in this area, it opens the door toward confidence and personal growth.
2. Acceptance of character; live it.
Character is critical in career development. Employers often ask for referrals and one question asked is, “Are they a person of character?” Character is the ability to be professional and to exhibit integrity and respect. I have had employers tell me: “Give me a person of character, and I can teach them anything. Give me a person with no character with tremendous abilities, and they will destroy my company.”
Character has become known as “soft skills” throughout most industries. The development of these skills can be challenging and extremely frustrating for professionals who observe individuals self-sabotaging. There is a question of consideration for clients: Would I hire myself based on my character, and why? Once this question is examined, opportunity avails itself for professionals to direct individuals in accepting shortcomings and working toward positive solutions. This process develops not only career success, but allows people the opportunity to grow individually as well.
Depression can be overwhelming during career change, yet career change can be a very positive experience as well. Focus, Realization, and Acceptance are powerful attributes needed to develop a successful and positive experience during career change and also decrease the characteristics of depression.
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Roger Wilcoxen holds a MA in Counseling Psychology, serves as a State Board Member for Kansas Association of Master’s in Psychology, is a Regional Career Advisor for Johnson County Workforce Partnership, and serves in various ministry capacities. You may contact him at: roger.w.wilcoxen@hotmail.com.
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This article originally appeared in NCDA's web magazine, Career Convergence at www.ncda.org. Copyright National Career Development Association, September 2008. Reprinted with permission.
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© 2007 ACAM-KC All rights reserved. mail@counselingkc.org
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