Monthly Archives: November 2016

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Stress Takes A Holiday

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The holiday season has arrived and with it a boatload of potential stressors, good and bad. The delight of being a party host or guest are examples of good stress (and if this is not the case, your stress management assignment begins with asking yourself why you bother?).  The process of Christmas shopping and the associated costs of time and money, along with holiday cooking and cleaning, are examples of potentially bad stress.  In this post, I offer stress management techniques that can prove to be beneficial all year round.

Time management and boundaries

The always-on 24/7 lifestyle that so many of us feel compelled to lead is a huge stressor. The ability to set priorities and boundaries is more important than ever.  In most cases, there is no need to be available for professional matters before 8:00 AM or after 8:00 PM.

In your personal life,  learn to say no to controlling people and time-wasters, even if those individuals happen to be family members.  Have the courage to acknowledge what is important to you and distance yourself from manipulative people. Unhook your feelings of self-worth from the need to “save” people.  Help yourself to achieve goals and fulfill responsibilities by making lists and schedules and allow yourself sufficient time to complete tasks.  Learn to delegate.  Accept that some tasks are low priority and may need to be removed from your list.

Anger management

Learning to handle our emotions is a lifelong proposition.  Awareness is the first step.  Be advised that all of our emotions are “justified” because that is how we feel at that time.  It is your right and responsibility to define and acknowledge the emotions you feel.  The skill set called Emotional Intelligence teaches us to refrain from allowing our emotions to overwhelm us, cloud our judgment and lead us to do or say things that may damage our relationships and credibility.

Anticipate encounters with people who you may find upsetting and rehearse your responses to words and behaviors that you may experience as hostile and disrespectful.  Role play with yourself replies that could potentially defuse a stressful conversation and allow you to put distance between yourself and the stressor, limiting contact and helping you to control your emotions.  Be mindful that some people enjoy trouble and they are constant agitators.  They crave attention and control.  Do what you can to banish these individuals from your life.

Exercise

Exercise releases into the body hormones (endorphins and serotonin) that counteract the “fight or flight” response hormones that are released when we are under stress (adrenaline, ACTH).  Exercise also improves the functioning of the immune system and in the process helps us to fight off certain diseases.  Some experts recommend that we would be wise to participate in physical activity four or five days a week, for at least 45 minutes per session. You may play a sport, ride a bike, swim, walk, do aerobics, yoga, Pilates and/or lift weights. Experiment with different types of exercise to learn what you like and do it on a regular basis.  Exercise provides physical release and reduces tension and stress, calms and clears the mind, helps us to sleep better and improves self-esteem.

Meditation

The relaxation response is enabled by meditation and other self-regulated relaxation techniques.  Meditation requires only a few minutes of your time and a private, quiet and comfortable location.  Watch a YouTube video to show you what to do.  Shut off the television and your telephone.  Choose a word or short phrase to silently repeat to yourself as you close your eyes and breathe in and out, slowly and deeply.  Meditation enthusiasts recommend that you meditate early in the morning before starting your day, or in the evening just before dinner.

Sleep

Inadequate sleep is epidemic these days and it is seriously detrimental to one’s health and ability to manage stress.  Surprisingly, sleep deprivation contributes to weight gain by releasing the stress hormone cortisol, which increases appetite.  When we are fatigued, our choice of foods is usually unhealthy and laden with sugar for an energy boost, or high fat, or salty.  The stage is then set for taking on unwanted pounds.

Being tired undermines creativity, judgment and decision-making, productivity and self-discipline.  Do what you can to get in those eight hours each night.  Be advised that caffeine and alcohol are for many the enemies of sleep and intake should be limited near to bedtime.

Nutrition

Physical, mental and emotional stressors drain the body of complex nutrients that support optimal physical and cognitive functioning.  If these nutrients are not replaced fairly quickly, coping skills diminish, decision-making ability suffers, fatigue ensues, mood and emotional control deteriorate.

Avoid the temptation to consume foods high in fat, salt, or sugar, or consume excess caffeine or alcohol, while in the midst of a stressful event.  Do yourself a favor and eat a bagel with peanut butter, a rice bowl with vegetables, a sandwich, or a plate of pasta.  Over the long-term, eat a balanced diet that supplies adequate amounts of green vegetables, fruits, proteins and carbohydrates.

Thanks for reading,

Kim

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The Stress Syndrome

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We are on the cusp of the holiday season.  It’s a special time of year but sadly, it is often freighted with challenges.  Responsibilities metastasize and usually include some combination of peeling potatoes; coring and slicing apples; ironing table cloths; Christmas shopping; writing cards; and putting up decorations. Obligations such as attending workplace or family parties can feel like a burden. The expectation (sometimes forced) to have  fun might backfire and instead cause you to feel inadequate if you’re unable to get into a festive mood. Humbug!

Despite the bright lights and parties, the stress level for most of us reaches an annual high at this time of year. The Thanksgiving – Christmas – New Year’s Eve axis can overwhelm the best of us.  It’s easy to feel lonely, or even like a failure.  Business owners and Freelancers may be faced with the realization that income projections were not reached, adding to the anxiety.

What is the antidote? I suggest that a two or three-week out-of-town vacation is the ideal remedy.  Other than buying and writing cards (which can be done while away) and taking care of a short gift list, all other stress-inducing elements could be diplomatically sidestepped. Those unable to budget the time and money to de-camp to the Bahamas are encouraged to put into motion a comprehensive stress management program.

Regardless of the season, stress is a condition that spares no age cohort or socioeconomic stratum.  School children become stressed over homework and piano lessons. Their parents become stressed as a result of a long work commute or increased job responsibilities. Please know that there is good stress, too—buying a home, going away to college, getting married and starting a new job bring into your life stress that emanates from positive events.

The sources of stress will vary, but the need to manage those stressors and the related hassles and anxiety is constant. Giving some thought to how and why the stressful situation occurs is Step One of your stress management program and brainstorming possible changes that might remove or diminish the stress is Step Two.  Improving one’s ability to manage stress by developing coping skills and learning to relax is Step Three.

Stress management is a multi-disciplinary process that includes managing time, adequate sleep, good nutrition, exercise, anger management and relaxation techniques.  Next week, I’ll return with some specific suggestions.

Happy Thanksgiving and thanks for reading,

Kim

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Upgrade To A Branded Elevator Pitch

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Think about it.  Your elevator pitch and your personal brand are co-dependent.  The two share a mission-critical objective, to create a positive and memorable first impression of you and your enterprise when you meet personal and professional contacts.  The all-important self-introduction known as the elevator pitch is, while brief and simple, nevertheless your most important marketing tool, because it’s often how people first get to know you and your business.

From the opening line to the final sentence, your elevator pitch is Step 1 in  communicating your personal brand.  Its content must be clear and concise, and persuade people that you are worth knowing and doing business with.  Build the introduction to your brand by choosing two or three of your services or products to use as talking points; write them down and rehearse your pitch frequently.  Like a singer or musician, memorize the melody of the song that is your elevator pitch and improvise as needed.

Your delivery is as important as its content.  Polish your presentation by speaking in a pleasant and energetic tone of voice.  Exude a welcoming and friendly demeanor as you greet people with a smile, all the while standing up straight and maintaining eye contact, as you extend your right arm to initiate a comfortably firm hand shake and give your name.

Networking is a 365 days a year activity and your elevator pitch can easily be tailored to fit any context, whether you’re at a holiday party or a business association event.  Purely social events usually do not require mention of your business life, unless the topic comes up a little later, as you chat with your new acquaintances.

What matters most is that your pitch ensures that you are perceived as competent, credible and authentic.  When introducing your professional role, use easy-to-understand, jargon-free language as you succinctly describe two or three of the services you provide (What you do) that solve two or three problems that your clients encounter and must resolve (Why you do it).  Depending on who you’re meeting, you may choose to reveal the types of organizations that you work with (for Whom you do it) and the value (benefits and outcomes) that are achieved when clients work with you.

Jeff Bezos, founder and CEO of Amazon, famously said, “Your brand is what people say about you when you’re not in the room.” Take the time to develop an elevator pitch that creates a trust-building first impression for prospective clients, influencers and referral sources and serves as an effective first touchpoint for your personal brand.

Thanks for reading,

Kim

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Add Value to Your LinkedIn Profile

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Like so many of us, I gradually allowed myself to ignore LinkedIn.  I’m embarrassed to tell you that I logged in again last month, after a two-year hiatus.  I completely undervalued the free, widely used and beneficial resource that is LinkedIn.  It’s time to take another look.

Over the years I built up a solid profile, complete with endorsements, recommendations, a photo and even a SlideShare presentation and about once a year, I’d do an update and refresh.  After my inexcusably lengthy absence, I was happy to discover new profile enhancements that can showcase ambitious professionals and make us look very capable to both  connections and prospective clients or employers.

If you’re job hunting, or if you are self-employed and in constant search of project work, these features can be a real plus.  I think a visit to candidates’ profiles is a must-do for most hiring managers.  My profile strength is now at the All-Star level! Here are my upgrades:

  • LINK.  My favorite new feature is the website link that all professional experience listings now offer.  Click on the link; copy/paste the organization web address into the dialogue box; see the nice image that pops into the visuals box; click continue, then click add to profile and presto!  Your profile will now feature eye-catching images that entice interested parties to explore your affiliated organizations and the expertise that you contribute.  You can also link a photo, document, presentation, or a video and provide good  insight  into the organization and your role there.
  • SPOTLIGHT.  Above your profile photo and headline  job listing, notice the ticker tape of skills spotlight options that you can click on, fill in and add still more  information to showcase your expertise, professional activities and achievements.  I saw questions that  pertained to groups and acitivities that I participated in at school; articles that I might have recently published; and work samples or special projects that I’d like to add to my profile.
  • GROUPS.  Regular readers may recall that in October, I completed first round judging for an organization that presents awards to C- Suite level women in business (there are also mixed gender European, Asian/Pacific and American business awards that I do not judge). The organizers invited me to join the unlisted LinkedIn group for award judges and I was happy to do so.  I plan to follow discussions and find out what I can learn and contribute.  Remember to also join your college alumni group, which can be great resources professionally and personally.
  • UPDATES.  Regular readers may also recall that I recently performed editing, photo editing and self-publishing project management for a history book that was launched in September.  I finally posted that info in the update section on the home page and uploaded the book cover photo.

Other enhancements that may fit your situation might include:

  • HEADLINE. When you add a new employment listing, LinkedIn automatically makes the new job title your headline and for some, this may not be ideal.  Some of the traditionally employed might make a lateral move, temporarily upsetting the upward linear career slope.  Freelance consultants may take a part-time job that likewise enhances the overall skill set,  but may not be worthy of the branding headline.  Consider revising your headline, even if it will not precisely adhere to your official job title. Your mission is personal brand enhancement and LinkedIn, while often viewed by prospective employers, is not your official CV.  Furthermore, consider reordering your list of professional positions to give prominence to what you want to highlight.  In edit profile, click on the up and down arrows to the right of the job title and see a 4 prong icon.  Use that to drag and facilitate your job reorder.
  • URL. Rather than keeping the auto-generated LinkedIn profile URL, visit your profile page, click on edit profile, see the link directly below your photo and click again to set up a customized URL for your profile.
  • CREDENTIALS. On the profile page, click edit profile and beneath your photo and URL, see “add a section to your profile.” Below that, see “view more” and click there, to reveal an array of enhancements you can add to your profile, including certifications, patents, special projects and your professional publications.
  • RESPOND.  When connections celebrate a success— work anniversary, post a good update, move to a new job, or publish a blog post that you find interesting—send a LinkedIn email to comment and congratualte.
  • PURGE. Delete connections that no longer make sense, or those who ignore your questions or other outreach.

Thanks for reading,

Kim

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SWOT Your Brand

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Freelance consultants and small business owners rise and fall on the marketplace perception of their brand, also known as one’s professional reputation.  As a result, the brand/reputation merits ongoing enhancement, promotion and monitoring as a component of a strategy designed to support new business acquisition and encourage repeat business—in essence, the strategy you implement to build and maintain a good client list.  The brand can be reviewed and evaluated in several ways, one of which is through the prism of the gold standard of strategic planning, the SWOT Analysis.

Every year, self-employed professionals will benefit from examining the viability of their brand, to become aware of what actions and behaviors enhance the brand and what might undermine that precious resource.  Using the Strengths, Weaknesses, Opportunities and Threats metrics will reveal this information.

Strengths: Professional expertise, competitive advantages, prestigious or lucrative clients, referral sources, valued business practices, strategic partnerships, educational or professional credentials, financial resources, influential relationships. This element is internal, within your control.

  • How can you leverage your resources to upgrade the types of clients you work with?
  • How can you persuade inactive clients to call you back for more project work and stimulate repeat business?
  • How can you obtain more billable hours?
  • How can you persuade clients to hire you for more complex and therefore more lucrative projects?

Weaknesses: Whatever undermines your brand, the opposite of your strengths, gaps in what or who you know, or deficiencies in the value that you bring to clients.  This element is internal, within your control.

  • Which of your gaps has the most negative impact on the business?
  • Which of your impactful detriments appear to be quickly, easily, or inexpensively remedied?
  • What can you do to shore up those handicaps and minimize your liabilities—are there business practices that you can modify, professional credentials you can earn, relationships you can successfully cultivate?

Opportunities: Conditions that favor the attainment of goals and objectives. This element is external and beyond your control, yet you may be able to position yourself to gain from the benefits created by its presence.  Good information about business conditions in your marketplace helps the Freelance consultant to objectively evaluate and envision the potential of short-term and long-term benefits and what must be done to earn the pay-off.

  • What new developments can you possibly take advantage of to bring money and prestige to your business?
  • Do you see financial reward in offering an additional service or product?
  • Is there a good client you should be able to successfully pursue and sign, or a lapsed client who, with some outreach, could be willing to reactivate?
  • Is there a developing niche market that you can pivot into, with some uncomplicated adjustments?

Threats: Conditions likely to damage the brand, or your ability to acquire clients and generate sufficient billable hours. This element is external and beyond your control, yet you may be able to position yourself to escape or minimize the catastrophe caused by its presence.  This category requires the immediate attention of you and your team, since it carries the potential to end, or seriously cripple, your brand and business.

Developing and implementing a strategy of protective action, for example a brand facelift or a pivot into more hospitable business turf, is absolutely necessary for survival, but inclined to be time-consuming and difficult to bring about.  Staying abreast of what is happening in the industries that you usually serve and the viability or priorities of your largest clients, will give you the resources of time and good information and prepare you to react and regroup.

  • Has a well-connected and aggressive competitor appeared on the scene, ready to eat your market share and client list by way of a better known brand, more influential relationships, a bigger marketing budget, or other game-changing competitive advantages? If that is the case, then do everything possible to offer superior customer service, assert your expertise, step up your networking, enhance your thought-leader credentials and nurture your client relationships (holiday cards really do matter).
  • Will some new technology soon render your services obsolete? If so, what skills do you possess, or what can you learn, that will allow you to successfully repackage your skills, reconfigure your brand and continue to appeal to clients who already like your work?
  • Has an important contact left his/her organization, leaving you at the mercy of the new  decision-maker, who has his/her own friends to hire? Or has there been a merger that resulted in the downgrading of the influence of your chief contact, who may lose the ability to green-light projects that you manage? If your client contact has moved on, absolutely take that person to lunch or coffee and do what you can to make the professional relationship portable.  If your contact has lost his/her influence, ask to meet the replacement, who may employ you at least for the next project if one comes up quickly (but may boot you out for all others, unfortunately).

Thanks for reading,

Kim