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Losing a job is painful, and can devastate an entire family. The ripple effect of job loss has been researched and is believed to affect at least two generations. Here are some long term effects of job loss. [More]

We all receive criticism in our lives, whether they be related to our personal or professional downfalls. That said there are countless ways to respond to criticisms, yet not all of them will have equal effects. [More]

A full one third of your entire adult life...or more...is spent at work. If you hate your job, that spells unending misery. Career change is not only possible, but do-able! Here are some things to consider. [More]

Why Do I feel so tired? It is finally Friday! We are energized and eager to get that inbox emptied just in time for the weekend. Until that three o’clock crash hits us like a heat wave in the desert. Why is it that most people get so sleepy between two and four o’clock each day? We eat right, we love our jobs, and we want to be attentive and aware until that clock strikes five, but it happens anyway. It is hard to think, hard to stay focused, and hard to even keep our eyes open. It has to do with our biological clock, or circadian cycle. The cycle dictates how alert we are during a twenty-four hour cycle. There are two times during that twenty-four hour cycle when our alertness will drop. Aside from some degree of difference due to life getting us off track, most of us will have these drops between two and four in the morning and again twelve hours later, which is our three o’clock slump. [1] What happens during these times is that the amount of natural light decreases, our body temperature decreases, we have a rise in a hormone that causes sleep called melatonin, and oxygen circulation in our body decreases. Our bodies really do want us to nap. Unfortunately, most of us who work need our job to survive, and most companies frown on crawling under the desk for a siesta. While we can’t change nature, or the fact that our culture exists due to those of us working during this time to keep it running, we can do a few things to help make it through this mental dip in our day. Get Your Sleep If you can take a 20 minute nap, it can improve your focus, but the way to combat the afternoon crash is to get plenty of sleep each night. The afternoon slump is not as intense if you have had a good night’s sleep. In the summer, it is difficult to get the amount of sleep we need because the sun is up, and we have so many fun things to do, but our bodies take cues from the sun. Don’t let yourself stay up late because you have things to get done after the sun goes down. Sleep with the curtain open so that the sun wakes you, and then let yourself wind down in the evenings as the sun goes down. Avoid doing stimulating things, such as watching TV or being on the computer at night. Reading is a good way to wind down, and get your mind ready for sleep. Friday Afternoon Dance Party Combine the three things that stimulate your mind and body the most. Music helps to improve mood, and focus, movement helps alleviate your body temperature and increase adrenalin and oxygen circulation to the brain. If dancing around the office is too much for your company, a few stretches, getting up and walking around, or putting on the headphones, and having your own dance party are all adequate substitutes. I have found that having a standing desk has reduced my afternoon slump tremendously. Get Some Rays Take advantage of the natural light that helps regulate our circadian cycle by getting out in the sun for a few minutes. Going for a walk would combine that light with the movement that helps to wake us up. Plan Group Activities If you can, plan any group activities for that time when we are all getting drowsy. One of the things that enhance that sleepy feeling is boredom. [2] If you have activities that involve stimulating conversations or interesting ideas, plan them in the afternoon, when you will need that stimulation the most. On the other hand, if you know a meeting is going to be monotonous, plan it away from the afternoon mental crash. The afternoon slump can be much worse on Friday when we are so close to the weekend, and wrapping up the week’s loose ends, but there is hope for those of us who suffer from the mind numbing body clock blues. It just takes knowing how your body works, getting plenty of sleep, light, and movement to keep us as energized and eager from morning until that clock strikes five. Getting Help The inability to concentrate at work could be more that just the time of day. If you are finding it generally hard to get up in the morning or maybe even hard to actually turn your mind off and get to sleep at night you may benefit from discussing things with a counselor. Many people are going through stressful events, or even work itself is stressful. The ability to talk-it-out and feel supported can help to bring back joy into the day and allow for more cohesiveness work environment. [1] "How Your Body Clock Affects Sleep—And How to Reset It." Helpguide.org. Collaboration with Harvard Medical Publications, n.d. Web. 21 July 2013. [2] “Boredom effects on sleepiness/alertness in the early afternoon vs. early evening and interactions with warm ambient temperature.” Mavjee, V., Home, J.A. British Journal of Psychology, (1994). 85(3), 317-333.

You think you are good at it but did you know it could be hurting your health... Long day at the office, trying to get piles of work done between meetings and co-worker questions, lunch at your desk as you try to use each minute wisely so that you can rush home, as much as traffic will allow. As you wait in traffic, you try to plan dinner, thinking about what ingredients you have to work with and what you need to get from the store, catch up with friends on your blue tooth as you drive, and maybe take care of some last minute plans with the family before heading to the gym. When you get home, you listen to children chatting about their day, as you start to make dinner, and of course, the house needs to be tidied up before your company gets there, or maybe you need to rush out the door for soccer practice. As you fall into bed, you have no memory of what you did today; you just know that you were very busy all day. Sound familiar? Our society is constantly sending a message that we must be good at multitasking if we want to succeed. We have smart phones to make multitasking easier, job advertisements tell us we must be able to multitask, and our family schedule would never work if we didn’t multitask. We do all this even though research shows that multitasking decreases our efficiency, [i] can hinder our ability to learn,[ii] and can even decrease our ability to self-control. [iii] Different tasks require different mindsets. When we do two things at once, our brains can only focus on one thing at a time, so as we change tasks, we have to change mindsets. Our brains need to recognize that we are stopping one mindset, recognize the new mindset, and then focus on that. As we switch back and forth, we lose efficiency. You do a better job when you can do the entire task before changing mindsets. When learning a new task, it is best to stay focused on only the new task because our minds file information while we are focused for easy retrieval later. If we multitask, our brain spends its energy on the details, and does not file it the way it does when we are focused. So our memory of the task will not be as good as if we are focused only on the learning. On the other hand, when we use multitasking with media, we lose our ability to control our impulses. When our minds are being constantly stimulated by the media, it reduces our ability to filter out the nonessential stimuli, and irrelevant tasks. Additionally, multitasking contributes to the release of stress hormones that cause long term health problems if not controlled. So, knowing this, why do we do it? It is time to stop and smell the roses. It is time to take control of our brain, and do life one thing at a time. Here are some tips for limiting the multitasking we do during the day. · Start Your Day Focused Start your day with an intensive project for 90 minutes then take a break. Starting with focus sets you up for all day focus. · Put Away Media Don’t use media at work. It is amazing how many times we check our phones, and don’t realize it. These little distractions add up. · Batch "Like-Mindsets": Set specific times to check your email and phone calls. Do projects that work with numbers together, then do things that require other processes like writing. When the kids are chatting, listen intently. They are important to us, but we often miss out on some of the things they say because we are multitasking. · Get Away For Lunch: Don’t eat at your desk. Use your lunch time to relax, and refresh. · Make A List: Make a list of your duties, and then estimate the time it takes to complete them. Test the accuracy of your estimates, and adjust your schedule based on the actual time it takes. This gives you an idea of how much time you need free from distraction. · Plan Distractions: Set times for outside distractions like co-worker interaction. Train people about what times are best for you to be interrupted, and what times you must not be interrupted. · Use External Memory: You can use things such as paper, or technology to take notes about things that you will need to do later, instead of switching back and forth between different tasks. Once you are able to focus on one thing at a time, you will be less stressed, and have more opportunities to stop and enjoy the things you don’t notice when you are busy multitasking. Don't Forget to Ask for Help: Sometimes stress can get to be too much. We all have coping mechanisms but it is important to know when you may need extra help from an expert on how to better cope with your busy life. A counselor can help to put things in perspective and help you gain a greater sense of joy in you life. Get help before you have developed bad habits or have hurt your relationships. You do not need to suffer! [i]Hamilton, Ryan, Vohs, Kathleen, Sellier, Anne-Laure and Meyvis, Tom, Being of Two Minds: Switching Mindsets Exhausts Self-Regulatory Resources (2010). Organizational Behavior and Human Decision Processes . [ii] "Russell Poldrack: Multi-Tasking Adversely Affects the Brain's Learning Systems — UCLA Psychology Department: Home." UCLA Psychology — UCLA Psychology Department: Home. N.p., n.d. Web. 1 Aug. 2013. [iii] "Cognitive control in media multitaskers." Proceedings of the National Academy of Sciences. N.p., n.d. Web. 1 Aug. 2013.

Learning to speak another language takes time and effort, but the benefits outweigh the costs. A new language can grant you access to a new culture, open your mind to fascinating literature, allow you to explore a faraway city, and view the world from a different perspective. By learning Portuguese, you can learn to dance to Bossa Nova like an authentic Brazilian. By learning German, you can let your heart be moved by Mozart’s Singspiele. By learning French, you can read through first editions of Rousseau’s political theories. By learning Japanese, you can learn how to make authentic sushi. With more than 6,000 languages to choose from, your options are endless. Studying a foreign language not only enriches the quality of your life; it also improves the quality of your brain. Enhance Your Cognitive Skills In today’s competitive job market, it is essential to maximize your brainpower. Not only is speaking a second language often an advantage in the marketplace, but it can also improve the quality of your thinking. A study conducted at the University of Kentucky College of Medicine revealed that bilingual individuals could multitask faster than those who were monolingual.[1] Moreover, MRI scans showed that bilinguals used their brainpower more effectively. This research involved senior citizens, thereby showing that bilingualism has long-term benefits. By actively switching between languages throughout their lives, bilinguals tend to develop better cognitive flexibility. Researchers have also found that children in multilingual schools tend to perform better academically.[2] They even demonstrate a greater ease when studying music and math – both of which involve a new way of thinking, a new language For therapists, this means that learning a second language can actually improve your ability to think through complex psychological issues. Increase Your Sympathy According to Lynch, multilingual children tend to display social sympathy before monolingual children.[2] This is because multilingual children come to understand differences in perspective faster. They learn that their Italian-speaking friend might see the world differently than their Spanish-speaking friend, because they recognize differences in communication and culture. Moreover, multilingual children learn early on that they are not at the center of the world; rather, they are part of a complex society embedded with a multitude of tongues, expressions, dialects, cultural norms, and habits. When dealing with mental health issues, therapists need to sympathize with others, to be attentive listeners, and to try to understand where another person is coming from. The words someone chooses to tell his or her story are rich with meaning; they can help reveal his or her thought patterns, cultural heritage, and understanding of life. We all have unique personal stories, and it is often a challenge to communicate our past and present to another person, especially to a complete stranger. As such, therapy sessions should provide an open space that allows a client to express himself or herself fully. Therapy should give birth to a constructive dialogue that helps a client in a profound way, so that they can face the challenges that lay before them. Engage with the 21st Century Only 1 in 5 American students between Kindergarten and grade 12 study a second language at school.[3] However, it has become increasingly important to learn a language other than English. So, which language should you learn? Below are three suggestions, but by no means are they the only languages to consider learning. French French is the official language of 29 countries around the world, including, for instance, France, Canada, Switzerland, Senegal, Monaco, Luxembourg, Burundi, among many others. It is also the official language of the United Nations.[4] Especially for Canadian therapists, the French language can grant you access to a whole new demographic. Spanish For American therapists, Spanish is a highly beneficial language to learn, especially for those who work in New Mexico, Texas, and California. Health professionals and social workers are often encouraged to learn Spanish, as it allows them to communicate with Spanish-speaking patients and clients[5]. Worldwide, there are 322 million people who speak Spanish. It is also the official language of 21 countries, such as Chile, Colombia, Argentina, Spain, Panama, Peru, and Mexico. Chinese Mandarin Chinese Mandarin ranks first as the most spoken language, with 837 million speakers worldwide. Though it is only the official language of three countries – China, Singapore, and Taiwan – it is spoken in cities across the globe. After English, Chinese is considered to be the most useful language for business.[6] Learn a Language, Build Your Practice Learning a second language is an enriching experience. And for a therapist, it can be a wise way to expand your practice. Consider the benefits of offering counseling in more than one language. As our world becomes increasingly globalized, multicultural, and multilingual, take advantage of the opportunity to immerse yourself in a new way of thinking, a new way of communicating, and a new way of doing therapy. [1] Bates, C. January 9, 2013. Très bien! Speaking two languages from childhood keeps brain in good shape as we age. [online] Available at: <http://www.dailymail.co.uk/health/article-2259469/Speaking-languages-childhood-keeps-brain-good-shape-age.html> [2] Kluger, J. April 23, 2013. Understanding How the Brain Speaks Two Languages. Time. [online] Available at: < http://healthland.time.com/2013/04/23/bilingualism/> [3] 21st Century Skills Map. Partnership for 21st Century Skills. [online] Available at: < http://www.p21.org/storage/documents/Skills%20Map/p21_worldlanguagesmap.pdf> [4] 2013. Want to Learn a Language? Here Are the Top 5 Choices. College Stats. [online] Available at: <http://collegestats.org/articles/2013/04/want-to-learn-a-language-here-are-the-top-5-choices> [5] Crouse, D. 2013. Languages for Specific Purposes in the 21st Century. [online] Available at: < http://www.actfl.org/sites/default/files/pdfs/TLE_pdf/TLE_Apr13_Article.pdf> [6] Lauerman, J. August 30, 2011. Mandarin Chinese Most Useful Business Language After English. Bloomberg. [online] Available at: <http://www.bloomberg.com/news/2011-08-30/mandarin-chinese-most-useful-business-language-after-english-1-.html>

Networking has a new meaning in today's job market... The Past In the past, some of the best insight into whether a person would be a good fit for a company has been personal interviews, positive personal references, IQ tests, and personality testing. In our technologically changing world, there are new ways to gather this sort of information. Social networking, data-mining, and even games and videos can be used to collect information about how people deal with various situations, how they multi-task, and even, to some degree, intelligence. [1] The Present The most popular vehicle for employers to seek insight into a candidate has been the professional networking site, LinkedIn. According to an article written by Tomas Chamorro-Premuzic and Christopher Steinmetz, LinkedIn offers the professional the personal reference through its use of the “Endorsements” feature. An employer looking for a candidate can now see the resume, and references, as well as interests before making contact with the candidate. This saves time in the hiring process. A 2012 study by psychologists Jamie Guillory and Jeffery Hancock at Cornell University found that public resumes on LinkedIn foster more honesty with regard to work experience than the tradition paper resume, because it is public, and can more easily be called to question by family and friends. However, interests or hobbies that are not known as objectively were not as honest. In addition to LinkedIn, there are several other ways an employer can seek information about a person. Looking at blogs, Facebook, and Twitter give a glimpse into a person’s character and interests, but can also create a bias based on looks, or interests that would not matter in the work environment, and would not come up in a face to face interview. The Future? New technology could take the social networking we currently use even further with data mining. Data mining is software used to derive insight to make evidenced-based decisions. Companies such as TweetPsych and YouAreWhatYouLike use Twitter and Facebook to create a personality profile for an individual based on the individual’s activity on those social networks with amazing accuracy. Psychologist Michal Kosinski of the University of Cambridge published an analysis suggesting that the accuracy is greater than 75% for predicting gender, sexual orientation, religion, and political preference. While the percentage is lower for personality traits and intelligence, it is still significantly accurate in estimating IQ and personality. [2] Another tool for networking is a video offered by companies like EnRecruit and Spark Hire, which asks candidates questions on video, and employers can evaluate their responses in private. This offers a time savings, and a standardized interviewing process. Additionally, gaming can also predict character traits through situational behavior. This engaging innovation allows a candidate to play a game that analyses their choices and categorizes job skills and personality traits. The company, Knack, bases personality profiles on research from behavioral scientists who have mapped certain responses in the game with job skills. As an example, the game “Wasabi Waiter” can measure many skills such as the ability to multi-task, and remember details. Reckitt Benckiser, a multinational consumer goods company, uses the game “Insanely Driven” to profile personality. Players must handle tough situations in a race that measures personality, ambition, sensitivity, and prudence. This game bases assessment on the five-factor model Hogan Personality Inventory. L’Oreal uses the game “Reveal” for its cosmetics company. This game is used to discover people based on the qualities such as Risk taking, analytical skills, and more. Additionally, there are databases that can assess what people are saying about an individual. These sites like Topsy and Klout can be used to see an individual’s influence on the world. Can This Innovation Shape the Job Market? There are pros and cons to all of this new technology. On one hand, employers can save time scheduling, and sifting through papers to find the perfect fit for their company. Candidates can avoid some of the anxiety of interviews, and loss of self-esteem from rejections. It streamlines the process of hiring, while making it a bit more evidence based. On the other hand, it also requires a loss of privacy for the person looking for a job. Companies would need access to the information that is normally private or protected by password. Another problem with the new technology is that people are not willing to give up that privacy in an age so tight on security. It also tends to limit the human contact even further than we have already in our gadget run world. Whether a job seeker wants to use the old resume and cover letter, or cutting edge new networking innovations, a career counselor can help research the best career match, based on a person’s individual qualities, and skills, as well as aid in finding the right tools for the job search in our ever changing job market. ________________________________________________________________ [1] Chamorro-Premuzic, Tomas, and Christopher Steinmetz. "The Perfect Hire." Scientific American Mind July-Aug. 2013: 43-47. [2] Kosinski, Michael, David Stillwell, and Thore Graepel. "Private Traits and Attributes Are Predictable from Digital Records of Human Behavior." Private Traits and Attributes Are Predictable from Digital Records of Human Behavior. PNAS, 11 Mar. 2013. Web. 06 July 2013.