Raise your hand if you sometimes get up on the wrong side of the bed and dread the entire workday ahead of you. I thought so. Even if you’re working from home, some days can be hard just getting out of your warm, cozy bed after a long weekend or a late night, especially when it’s cold, gray and rainy.

The “Start-of-Workday” Blues
Studies show that “start-of-workday” moods stay with you all day long and affect job performance and productivity. The more you focus on dread, the more it grows — nibbling away at you like torture from half a million cuts. Neuroscientists say this is based on the mind-body connection. The cells of your body constantly eavesdrop on your thoughts from the wings of your mind. When you have negative thoughts, your cells dump a biochemical cocktail creating dread. If you start the day with dread, it can create depression or anxiety of getting through more demands and deadlines.

A study by Nancy Rothbard and Steffanie Wilk observed a group of customer service representatives (CSRs) in an insurance company’s call center over several weeks. They sent CSRs periodic short surveys throughout the day, assessing their mood as they started the day, how they viewed work events such as customer interactions throughout the day and their mood during the day after those customer interactions. The duo used the company’s detailed performance metrics to investigate how employee mood at work related to their performance.
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They found that CSRs varied from day to day in their start-of-day mood, but that those who started out each day happy or calm usually stayed that way throughout the day, and interacting with customers tended to further enhance their mood. On the other hand, employees who started the day in a terrible mood didn’t really climb out of it, and felt even worse by the end of the day — even after interacting with positive customers. The researchers also discovered something they called, “the misery loves company” syndrome. Some CSRs who felt badly at the beginning of the day felt less badly after interacting with customers who were in bad moods. The researchers interpret that finding to mean that when confronted with a customer’s perspective, CSRs felt their own lives weren’t so bad after all.

10 Steps to Sidestep Start-of-Workday Blues​:

The morning shapes your day in mysterious ways.
It shouldn’t as there are 24 hours in a day — but it does. Weird. I’m not one of those 4 A.M. cold shower peeps anymore.

I prefer a realistic start to the day. It’s even more important for me because I have no job or boss to report to. So if I stuff up the morning, over time, I can stuff up my life and end up warming an office chair in a skyscraper of broken dreams, dying to escape (again).

Do these things before 8 A.M. to crush your day.

You did it. You made it out — hopefully with some shred of sanity and sense of personal self-worth. But even if those things feel unrecoverable, they aren’t. You can get them back.

Maybe you’ve moved on to greener pastures. If that’s the case, well done. You’ve taken an important step towards preserving (or gaining back) your emotional and physical health.

Maybe, although less likely, your boss either moved on or was fired. Most of the time, these situations don’t fix themselves, as for some reason senior leadership would rather keep a single toxic boss employed than the multiple high-quality employees who leave because of them.

In either case, there’s a residual emotional and physical toll that lasts well beyond the end of the boss-employee relationship. I know; I’ve been there.
In the span of just two years of reporting to a toxic boss, I went from being a high-performing, high-potential engineering leader to nearly leaving the company I’d spent 15 years at because of one single person. My boss. That’s how badly I needed to get away from her.

Mental resilience is the cornerstone of a successful life - but can you build it in yourself, your family and your team?
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Crying every morning may sound like a terrible way to start the day, but for life coach Suzie Doscher, Class of 1974 (1970-74), tears are a vital safety valve – and a healthy response to a global pandemic. “When a friend asked me how I was coping with lockdown, I told her I regularly had a good cry,” she says. “I sometimes started the day feeling uneasy or unsure, but I know it’s important to deal with my emotions so I release them by having a cry. That is how I got myself to a place where both my feet were firmly on the ground, and then I knew that I could handle whatever came my way.”

Now, more than ever, our mental health matters. We live, work and study at breakneck speed, bombarded by choice. And with technology – and the recent lockdowns – creating an ‘always on’ environment, boundaries between life and work are increasingly blurred. Clearly, the ability to build our own mental resilience, in mentally healthy work and living spaces, is crucial.

None of this is news to Brigitte Eigenmann, Head of Human Resources at ZIS. “Our mental and physical health are connected,” she says. “That’s why we need to take mental health seriously.”

I was standing by the lake one windy morning watching the waves crash up against some rocks and the ripple effect that followed. The wave hit one area and cascaded long the others closer to where I was standing. It was beautiful, full of energy and at the same time made me realize that this can be translated into how one negative thought tends to release a series of more negative ones. This seems to happen to ‘feed’ or confirm the first one. I have found that negative thoughts hate being alone ... they look for company. 

In my own personal experience as well working professionally in the arena of personal growth and development, I all too often witness how this unfolds.

I am not a therapist or neuroscientist so cannot speak scientifically. Having said that I have enough evidence after 16 years of working in this area to be able to say the patterns are there. 

It strikes me that our minds do not like to give up the negative thoughts. Our brain looks for further thoughts to confirm this 'truth'. The thought might be far from true now in your actual present-day reality, yet we treat it as absolute truth in our thinking. From what I witness these beliefs come from emotions, more often than not emotions from the past, even recent past (last job, last relationship). Our behaviour follows our thinking, so our behaviour will act upon what we think and therefore believe.

Limiting Beliefs

For example: If you believe you are not very good at something chances are you will act this way. Instead of taking the approach to learn how to, or improve, you shy away from it.

Of course, the very first step must be being aware of this thought pattern and the resulting behaviour. To make any changes it is vital to be aware of a pattern. If it turns out to be limiting belief that is holding you back this belief is best challenged and reframed. If is is there due to lack of clarity you know to get more clarity. 

Feeling grounded

In order to stay calm and grounded it requires certain behaviours that feed being calm. 
Each person will have their own requirements. What you as an individual need to feel calm will most likely differ from someone else’s needs. Each has their own interpretation of success as well as what feeling calm and grounded means to them. 
Based on my own personal experience this also changes depending on our age.
I know when I was 30 my focus was very different to 40. At 30 I was focused on creating my family and being a wife and mother. At 50 I noticed that feeling fulfilled was my new goal and turning 60 was fabulous as I had completely grown into my skin by then and was more than happy to focus on my core values and needs.  The 'older age'  goal is answering the question ‘how do I want this chapter of my life to look and feel’… This one is still work in progress so watch this space.

Tips for what comes next
​If you find yourself lost in a negative thinking pattern regarding an issue, observe any common denominators that kick the first thought off. What sets those wheels in motion? What happens next? Observe yourself, raise your awareness to your patterns.
Is it a recurring situation, a recurring interaction, an issue left unresolved, a lack of clarity?
It could be a number of things. Get to know yourself to find out what exactly it is.
It is worthwhile to observe what comes next. Which thoughts follow, how do you act, react, behave, or deal with it?
Always remember to be patient and kind with yourself during any process of growth or change.

by Suzie Doscher:
Coaching for Personal Development: Life Coaching and Executive Coach, Self-Help Author

​Photo credit: Pexels and Shutterstock

Many people grow up pretty confused about their emotions and how they work. So, understandably, they tend to simply avoid what feels bad and hold onto what feels good.
The problem is…
Making decisions based on how you feel is a recipe for both failure and unhappiness.

On the other hand, emotionally sophisticated people have a more nuanced understanding of how emotions work. And the better you understand your emotions, the easier it is to work with them in a healthy way.
Emotional sophistication means having a deep understanding of how your emotions actually work.

If you want to cultivate a healthier understanding of your emotions, these 6 habits are a good place to start.

1. They’re Curious About Their Own Mind

by Suzie Doscher
Photo by David Kennedy on Unsplash

Change is not easy or simple.  If you have been told you should change but are not really convinced that this is true, you are more likely to fail at completing the process. You stand a better chance if want, and are motivated, to change something. This could be a behaviour pattern, how you react, a communication style or how you view the world to name a few examples.

Change can only really take place if you are ready to take action. 
Research shows 90% of the strategies designed for change assume people are ready to take action. In reality only 20% of the people already involved in some process of change are actually ready to take action. This helps explain why so many attempts to keep New Year's resolutions, lose weight, change behaviour, etc. are doomed to failure. 

The BALANCE Handbook helps you with difficult moments
This book is about change and finding balance in life.
Read it when you feel vulnerable and unsure of yourself.
 
This book will help you find new opportunities, learn new behaviors and life skills to become the best version of yourself. 

Handle everyday problems more effectively and improve the quality of your life and the life of those around you.
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Take the time to invest in yourself before you find yourself off balance. Strengthen your weaknesses before they rule your life.

This 2nd Edition Handbook now includes the Interactive Workbook for Self-Coaching.  With the journaling in the Workbook you explore your goals, where you stand now and the issues from the past holding you back.
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Order your book  today and start bringing more balance into your life.

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