Ever had a day at work that was so bad you’re ready to just walk out? We all have. How we handle it is what will either make us or break us … but is also very difficult when you feel like work has already broken you.
Unfortunately, there are no ways to avoid bad days at work. The only thing we can do is come up with coping mechanisms that are healthy and keep us moving forward. Use these tips below to help you get through the day. Whether you only have 5 minutes to pull yourself together or you’re lucky enough to take an hour break – these ideas will help you find relief fast.
In 5 minutes
Geez, 5 minutes doesn’t sound like enough time, does it! But that’s the way it is sometimes! You only get 5 minutes (sometimes while hiding in the bathroom) before your next meeting or confrontation. Try these ideas …
1.Try the 4-7-8 exercise
Read about more breath exercises here.
2. Do Light Stretching
3. Repeat an affirmation
Use the notes app on your phone to keep a list of affirmations for fast access. Here are few affirmations you could try.
In 15 minutes
15 minutes is enough time for a quick reprieve and hopefully enough time to calm you down so you don’t walk out! Try these ideas if you have enough time …
1. Go for a walk
Burn the adrenaline out of your system with a quick, brisk walk around the office or house, if you work from home.
2. Call someone to vent
Who can you vent to? Give them a heads up that you just need to vent. Let them know upfront if you’re looking for solutions or if you just need to say the f-bomb a few times to get it out of your system. Make sure you call someone who doesn’t internalize negative energy, so you don’t accidently ruin their day, too.
3. Listen to music
Break out the earbuds or sit in your car for a bit. Try these Spotify playlists if you need some upbeat music:
4. Watch a funny video
Need a laugh? Start here and then create a YouTube playlist of your faves …
5. Play a game on your phone
PC Magazine has a list of games you can try. Maybe there will be some new ones you haven’t tried before.
6. Write a list of the good things in your life
Remember you are more than your job! Are you a parent, friend, partner, involved in a hobby? Those are all good things! Make a list and write one positive thing about each of those things.
In 30 minutes
There are plenty of things you can do in 30 minutes. Start by being grateful for the break and then try one or more of these ideas …
The Fitness Marshall is amazing. Try his workout and you’ll end up with a smile on your face …
If you can’t leave your desk then try desk yoga.
If you can leave your desk, then try yoga outside.
Try the Meditation Minis Podcast. They are around 7-10 minutes long and offer immediate relief.
If you’re still muttering f-bombs under your breath then go all out and listen to “F*ck That: An Honest Meditation”
4. Get in nature
If there’s a park nearby then go for a quick walk and focus on all of the natural beauty around you. If you’re not near a park then try to get close to gardens or water features so you can connect to nature.
5.Grab some tea.
Smile big when you order. Psychologists say that smiling is an easy way to start feeling more positive. Green tea has amazing benefits for your mental health, so order a large size!
In 60 minutes
Whether it’s a lunch break or you get to sneak out for a bit, take this time to really focus on self-care. Try these ideas …
If you have a gym membership, then get in there and get sweaty. Burn off that aggression!
2. Make a to-do list, then get away from your desk for a while
To-do lists will help you feel more in control of your situation. Make a list so you know what you’re doing first as soon as you get back. Then LEAVE and get a break mental break knowing that everything is ready for when you get back.
3. Walk and listen to a positive podcast
You have enough time to get into a good podcast. So find one that will help you either destress or learn how to better handle the situations around you. Try one of these:
4. Grab tea and sit outside if you can
Like we said earlier, green tea baby! Get it in your system!
5. Search job openings
If you’re ready to walk out anyway, why not look up some new opportunities. Just knowing you have options you can apply for can have you walking back into work with your head higher. You’re not stuck! You’re simply learning quickly in an environment that’s not suited for you and you’ll move on when you’re ready.
At the End of the Day
According to healthline.com, “Crying for long periods of time releases oxytocin and endogenous opioids, otherwise known as endorphins. These feel-good chemicals can help ease both physical and emotional pain.” So do it if you need to.
2. Reward yourself with a tasty treat.
We’re not saying to smash a whole chocolate cake – that will come with too much regret and shame. We’re saying to make a smoothie or enjoy a Hershey kiss.
3. Lose yourself in a hobby
You need to have SOMETHING, ANYTHING outside of work that makes you happy. If you have a hobby then lose yourself in it after work. If you don’t have a hobby then try one of these ideas…
4. Workout with a friend
Grab your bestie and choose something fun and active. Want to try something new? How about …
5. Tidy your bedroom to create a relaxing space
Use these tips to give your bedroom a makeover. Set yourself up for success by creating a relaxing oasis inside your home.
Hopefully these ideas help! Learning how to stay positive and take care of your own mental health is a big learning curve as an adult. It’s in your best interest to keep looking for ideas that are most effective for you. Comment below if you have a relaxation idea we could try!
As you know, there are many factors that go into creating a successful video for online use. Today I’m going to go through some of the things I’ve learned the hard way. Maybe these learnings will help you, too.
Lesson 1: Start with the hook, not an intro
The most successful videos online don’t have an intro slide at the very beginning of the video. It doesn’t show the company’s logo first. Instead, it immediately brings up the WIIFM (What’s In It For Me) – the benefit statement - of the video. The hook!
Example: Instead of showing your company’s logo and then moving into a video of you introducing yourself, start with a video of you stating the benefit of the video. If it’s a video about grooming cats, you’d start with “Today I’m going to show you 3 ways to groom your cat without drama.” After your “hook” you can transition to a slide that shows your logo and a quick introduction of yourself.
Once your audience is hooked, they will wait a bit longer for the content. But they’re not waiting too long, so you need to get back to your content within 3 seconds. Yes, I know that’s fast!
Lesson 2: Pause between sentences … like a LOT … and for a long time
Say this to yourself, out loud, “Today I’m going to show you 3 ways to groom your cat without drama. We all know cats can cause some mayhem when it’s time to clip nails or take a bath.”
Now, read it again, but make sure you pause for 3 seconds between the 2 sentences. “Today I’m going to show you 3 ways to groom your cat without drama.” PAUSE (count to 3). “We all know cats can cause some mayhem when it’s time to clip nails or take a bath.”
If you did this exercise, you probably noticed your tone of voice changed when you said the word “drama” at the end of the first sentence. And you also probably had more emphasis on the words "We all" in the following sentence. That's because of the pause.
Instead of your tone ending on a higher note at the end of the sentence which you might have done during the first exercise, your tone probably was a tiny bit deeper and final at the end of the sentence. This gives you easier transitions in your video. Additionally, adding more emphasis to the words at the beginning of the second sentence helped you start that section of the video with more enthusiasm. You don't have to build a pause in between every single sentence. I would plan to work them in every few sentences though as you adjust to this presentation style.
Psst … you can edit your video to remove long pauses. These built-in pauses allow you to cut your video in pieces and move sections around without it sounding like you’re cutting yourself off mid-sentence. You can edit any pauses out later.
Lesson 3: Look directly at the camera until it feels weird
Have you ever seen a video where the person looks like they weren't prepared to talk - looking somewhere else or looking down when the video starts? How about when they're finished speaking and they start looking down or reach to turn off the camera before they've finished their last sentence. It's distracting and sometimes you can't hear what they're saying. To ensure your video is just a bit more polished, look directly at the camera for 5 seconds before you talk and after you're done talking. This gives the video editor time to create transitions and create a successful video.
Lesson 4: Write your script and then cut the copy in half, then cut it again
15 – 30 second videos perform best on social media. Facebook and Instagram stories keep their videos under 15 seconds and TikTok doesn’t let you go over 30 seconds. Consumers of content online are used to quick moving videos with punchy hooks and fast delivery. They will not stick around long … even if your video is long.
Consumers of video content are also used to reading text on the video while listening to you speak. So don’t be shy about adding extra key points in your video via text while you’re talking.
This 4th lesson takes a lot of practice. You might feel like you’re taking a video script that feels conversational and light and now you’re being asked to cut that text in half. Remember, your tone of voice and mannerisms also speak for themselves, so cut the text but keep the rest of your video conversational and open. Your viewers would rather you get to the point so they can consume the content you’re creating for them.
Feel stupid on video?
It’s time to get over it. Use these tips to start creating videos for your business.
I’d love to hear about any hard lessons you’ve had to learn while creating video. Please comment below!
If you’re like me in the world of social media, you’re feeling the pressure of “what’s next” multiple times a day. If you’re overwhelmed about creating new content ALL THE TIME, you’re not alone. Content creators are on the hook for providing new content day in and day out.
While chatting with other creators, it seems like many of us forgot about the magical world of “evergreen content” in the last couple of years.
For those who haven’t heard this term before, Evergreen Content is content that doesn’t age quickly. You can use it and re-use it again and again. It’ll keep working for you.
If you gasped and thought to yourself “What! Re-use content! That will look horrible to our audience!”. Keep this in mind:
How to Re-Use Content
Before re-using content, go back through and read it to make sure you don’t need to change anything that sounds out of date.
Create different social posts:
If you’re interested in Content Syndication, you can look into these platforms:
One More Idea
A few years ago, while hungover during the holidays, I wrote a blog post on how to use your past social media content to fill your social calendars during Dec and January. You can read that here if you’re interested.
Don’t Be Shy, Re-Apply
Ok, that was a horrible rhyme. But you get the point. Re-apply, aka Re-use, your content so it continues to work hard for you. Having evergreen content that you continue to re-use WORKS. It continues to drive traffic to your website, helps host conversations on social media, and it saves your budget because you’re re-using instead of paying for more new content.
Have fun getting creative with your old content!
First, I'm the mother of three crazy, sassy, sarcastic, hilarious children. Second, I work in the world of social media, email, digital marketing. Third, I'll probably try to tell you what to do.