Значение рутины для психического благополучия
Создание эффективных рутины для укрепления психического здоровья.
Навыки коммуникации для улучшения
Типы коммуникации
- Используйте уверенный голос.
- Проявляйте активное слушание.
- Избегайте заполнителей.
- При необходимости избегайте жаргона отрасли.
- Обращайте внимание на свои эмоции физически.
- Будьте внимательны к своим невербальным коммуникациям.
- Имитируйте эффективные невербальные коммуникации, которые вы находите.
- Спрашивайте других, прежде чем включать визуальные элементы.
- Учитывайте вашу аудиторию.
- Используйте визуальные элементы только если они приносят ценность.
- Сделайте их четкими и легкими для понимания.
- Стремитесь к простоте.
- Не полагайтесь на тон.
- Уделите время на просмотр ваших письменных коммуникаций.
- Ведите файл письменных материалов, которые вы считаете эффективными или приятными.
Существует четыре основных типа коммуникации, которые вы можете использовать ежедневно, включая:
Топ-10 навыков коммуникации
Вот топ-10 навыков коммуникации, которые работодатели и рекрутеры хотели бы видеть в вашем резюме, сопроводительном письме, на собеседованиях и в профессиональном развитии:
Активное слушание
Дружественные черты, такие как честность и доброта, могут помочь сформировать доверие и понимание при общении на работе. Постарайтесь общаться с позитивным настроем, держать открытый разум и задавать вопросы, чтобы понять точку зрения других. Мелкие жесты, такие как спросить у кого-то, как у него дела, улыбнуться, когда он говорит, или похвалить за хорошо проделанную работу, могут помочь вам развивать продуктивные отношения с коллегами и менеджерами. Можно практиковать дружелюбие, помня маленькие, внимательные детали о своих коллегах или предыдущих беседах. Например, если коллега сообщает вам, что у его ребенка скоро день рождения, и позже вы встречаетесь с ним, вы можете спросить, как прошла вечеринка.
Уверенность
Будь то ответ на звонок или отправка ответа на электронное письмо, работодатели часто видят быстрых коммуникаторов эффективнее тех, кто медленно реагирует. Один из способов – это оценить, сколько времени займет ваш ответ. Можете ли вы ответить на этот запрос или вопрос за следующие пять минут? Если да, тогда, возможно, стоит ответить сразу, как только вы это видите. Если это более сложный запрос или вопрос, вы все равно можете подтвердить, что получили сообщение, и дать другой стороне знать, что вы ответите полностью позже.
Как подчеркнуть навыки коммуникации в вашем резюме
Вот несколько способов, которыми вы можете подчеркнуть ваши навыки коммуникации в вашем резюме, сопроводительном письме и на собеседовании:
- Первый способ, которым вы можете общаться на собеседовании, это то, как вы представляетесь. Приходите на собеседование за 10-15 минут пораньше и одетым соответственно работе, на которую вы претендуете. Обращайте внимание на невербальные сигналы, которые вы показываете через свою мимику. Избегайте действий, таких как скучающие или смотрящие на телефон во время собеседования. Смотрите интервьюеру в глаза, используйте навыки активного слушания и проявляйте уверенность – все это позитивные способы общения на собеседовании. Практически все, что вы делаете – как на работе, так и в жизни – является формой общения. Идентифицируя свои сильные и слабые стороны и регулярно практикуя хорошие привычки, вы можете улучшить способы взаимодействия и общения с другими.
Video: Interview Mistake: Forgetting About Your Nonverbal CommunicationIn this video, Jenn, a career coach, discusses a common interviewing mistake, and how body language can be a powerful way to influence your interviewer.
How to improve your communication skills
With experience and practice, you can learn and improve your communication skills. Start by identifying your strengths and then practice and develop those areas.
Communicating effectively in the workplace
While there are several communication skills you may use in different scenarios, there are a few ways you can be an effective communicator at work:
Be clear and concise
Making your message as easy to consume as possible reduces the chance of misunderstandings, speeds up projects and helps others quickly understand your goals. Instead of speaking in long, detailed sentences, practice reducing your message down to its core meaning. While providing context is helpful, it’s best to give the most necessary information when trying to communicate your idea, instruction or message.
Practice empathy
Understanding your colleague’s feelings, ideas and goals can help you when communicating with them. For example, you might need help from other departments to get a project started. If they’re not willing to help or have concerns, practicing empathy can help you position your message in a way that addresses their apprehension.
Assert yourself
At times, it’s necessary to be assertive to reach your goals whether you’re asking for a raise, seeking project opportunities or resisting an idea you don’t think is going to be beneficial. While presenting with confidence is an important part of the workplace, always be respectful in conversation. Keeping an even tone and providing sound reasons for your assertions may help others be receptive to your thoughts.
Be calm and consistent
When there’s a disagreement or conflict, it can be easy to bring emotion into your communications. Remain calm when communicating with others in the workplace. Maintain a calm attitude and keep an even tone of voice so you can reach a conclusion peacefully and productively.
Video: Communication Skills at Work: Key TipsIn this video, Jenn, a career coach at Indeed, discusses 4 important questions that will help you improve your communication skills at work.
Shutterstock / Wondermind
Up until about two years ago, my life was a hot mess. To be clear, nothing horribly devastating was happening, but I was floundering. I didn’t have much clarity on what I wanted in my career, my personal life, or my future in general, so—as one can imagine—my day-to-day life looked pretty chaotic. I had no idea how to maintain a daily routine or healthy habits. While I was dodging emotional trainwreck after trainwreck and feeling so scatterbrained, I was missing out on some pretty big opportunities to turn my life around—though I didn’t know it at the time.
Once I recognized my need for structure, I started focusing on what a routine could do, like give me some stability and a sense of safety and security. Routines can mean the difference between feeling totally frazzled, frustrated, overwhelmed, or angry and having a sense of empowerment, confidence, and control over your life, says licensed therapist Sachiko Tate, LMSW.
Everyone’s ideal routine looks different, but mine honestly took the shape of something out of a TikTok GRWM or 5 a.m. club tutorial—except my day starts at a more manageable 9 a.m. and doesn’t involve doing every single task every day. It started by promising myself that I would wake up early for morning workouts, start prepping food for myself each week, walk my dog more, and keep my apartment clean—all with the goal of having more energy, feeling more productive at home and with work, and improving my mental health. Believe it or not, all of that quickly happened once I committed to keeping myself going.
But creating regular habits that make you feel better can be tricky. If it wasn’t, you wouldn’t be reading this. To help get your new routines up and running, check out these therapist-backed tips for setting healthy and helpful routines that you can actually stick to.
Do it for you.
Committing to a routine just so you can post about it or brag to your coworkers is a pretty surefire way to hate it. If the core focus of your daily routine is pleasing or impressing others, you might find less satisfaction in creating one. After all, the goal of self-care is to care for yourself. No matter what routines you choose or how they might fit into your world, make sure that you’re the one who’s fulfilled by them.
Set intentions you can crush.
The most important part of creating a routine is identifying the goals you want to work toward. Once you know that, it’ll be easier to pinpoint the habits that’ll get you there. And it’s never a bad thing to make those goals very realistic. Because if you feel like the outcome of your new habits is doable, you’ll be more motivated to keep going, says psychotherapist Samantha Zhu, LMHC.
Another way to set the bar lower on this whole fresh routine thing (in a good way!) is by giving yourself a chill timeline to achieve your goals. Having ample time to adjust to new habits can help you begin and maintain an effective routine, says licensed psychologist David Tzall, PsyD. Say your goal is to develop an online presence across multiple social platforms so you can get your dream social media job. If you currently stink at posting regularly, don’t set out to hard-launch your new vibe within a month. Instead, focus your routine on posting more consistently to IG and build your content creation cadence from there. Then, you can progress to developing a routine that helps you post regularly on all platforms.
Create a feelings goal.
As for the emotional and tangible goals you’re working toward, keeping a journal to get honest about how it’s going can help you see how you’re progressing and if you’ve noticed an improvement.
Make the most of your free time.
One helpful way to create consistent, effective routines without going to bed before your fave primetime show airs or waking up at the crack of dawn is to fit new habits into open slots in your schedule, says licensed psychologist Jaci Lopez Witmer, PsyD.
If you’ve been wanting to spend more time with your friend down the street but can’t bring yourself to go out on a Friday night, see if you can squeeze in recurring walks with them on Sunday evenings after grocery shopping and before your weekly Sunday scaries pampering routine. Whatever your ideal situation might be, see where those new tasks fit most seamlessly into your schedule.
Focus on consistency.
This might shock you, but the actual tasks and timing associated with your new routine aren’t as big of a deal as the fact that you’re making goals and sticking with them, says Dr. Tzall. “Consistency is most important.”
So even if your ~rituals~ entail flossing your teeth before bed and having a glass of water at noon every day, repeatedly returning to those (even if you miss a few days) can come with a sense of accomplishment, an elevated mood, confidence, and motivation. Keeping that in mind can also take the pressure off of feeling like you need to execute a complicated routine perfectly every single day, Tate explains.
Of course, staying consistent looks different for every person, Tate adds. So if planning out every hour of your day works for you long-term, cool! But if you need more flexibility and just want to commit to a 15-minute mental health walk once a week, that works too.
Lean on your people.
Discipline does not mean punishing yourself when you slip up. It’s about showing up for yourself even when you don’t feel like it and your goal feels so far away, says Tate.. Rooting for myself on days when I wasn’t really feeling like it has been the best tool to keep me consistent. After all, I’ve made promises to take care of myself, and using compassionate discipline helps me keep them.
So if you’re feeling discouraged about your progress, return to your journal or just think of how you wanted to feel by committing to these habits when you started. Revisiting your initial goals can encourage you to get back on track.
Keep it balanced.
When I first started focusing on my at-home cooking routine, for example, I would often avoid going out to eat or grabbing happy hour with friends because my goals left no room for flexibility. So rather than enjoying social time and a yummy meal I didn’t have to make, I forced myself to endure some major FOMO—not great for creating positive feelings around my routine and helping my mental health.
When you’re laser-focused on your routine like I was, you might also have a hard time being flexible with your time and energy. In order to take care of our mental well-being, you have to find a balance between structure and spontaneity with your time. “We need to have a little bit of both,” says licensed clinical social worker Julia López, PhD, MPH, LCSW. So even if you’re running with your pup three times a week or meditating for 20 minutes every morning, don’t forget to make a point to do unstructured chilling that has nothing to do with your goals or routine.
A routine should bring you a sense of calm, peace, and stability, so if it’s making you feel even more stressed or out of control, think about whether your plan is too strict or it’s just not exciting you anymore or if it’s really necessary to reach your goals, Tate suggests.
Embrace a different type of reward.
But while it’s important to celebrate your progress, the external stuff is only helpful to a certain degree, Tate explains. The reward that sparks the most motivation (I’m sorry to report) is making progress toward your emotional and tangible goals. Yeah, it’s annoying news, but it is the truth. If you’ve been consistent with your routine, you’ll probably notice that you’re inching closer to those goals, whether it’s feeling calmer before bedtime or having more structure throughout your workday.
Be gentle with yourself.
When I first went 0-100 on my current wellness routines (which, as we’ve established, you should probably not do), I had all the energy in the world. I felt super accomplished and proud that I was cooking more at home, squeezing in exercise, and walking my dog more regularly. But after a few weeks of sticking to those things, I realized that expecting intense perfection from myself week after week was only going to last for so long. I already had less and less energy and mental capacity to be a good friend and family member, and, like I said, my social life was slipping away. I really needed to adjust and remember those feelings I was hoping to achieve by creating a routine in the first place.
“If sticking with a routine is not effective or is too stressful, then you need to give yourself permission to say, ‘Let me try something else.’ Giving yourself grace to step back and evaluate how it is working for you is healthy for your mental well-being,” Dr. Tzall says. As exciting and invigorating as it can feel to consistently stick to your routines, making space for adjustments can keep you from burning out.
There are many methods for clear communication and using them in a combination that’s most effective for your workplace can help to ensure communication problems are minimal going forward. For anyone in a management role, effective communication is a must.In this article, we explore four different methods of communication that can help you achieve the goals you set for yourself and your team.
Ways to communicate effectively in the workplace
Effective communication can make you and your subordinates more productive. It can also help people become more skilled at their jobs, get promotions and progress in their careers.
Verbal communication
When you communicate with people verbally, you can build strong relationships with others. You can ask if employees need help, make sure they understand instructions, get useful feedback about your leadership and more. Here are some effective ways to communicate verbally:
Nonverbal communication
Through nonverbal communication, you can send wordless messages with your tone of voice, choice of gestures, facial expressions and other methods. Here are some useful ways you can communicate nonverbally:
Written communication
Visual communication can make verbal communication easier to understand. Many team members retain information better when it’s presented to them visually or verbally.Presentation software, such as Microsoft PowerPoint, can let you create varied, interesting presentations with ease. You can transfer many types of digital presentations to team computers, allowing all of your employees to refer back to the data when needed.For example, a useful diagram or a video may help people assemble a piece of furniture better than several pages of written instructions. Here are some common types of visual communication:
Vertical bar charts:Vertical bar charts are best for comparing data that is divided by category. They work best when there are only a few groups to display, usually no more than 10. Each bar is separated by a blank space, which indicates that there is no set order to the groups.
Stacked bar charts:Stacked bar charts are best for comparing the size of one group to another and illustrating the makeup of a group set in relation to others.
Histograms are interesting combinations of vertical bar charts and line charts. The variable shown on the x-axis determines the heights of the bars.
Horizontal bar charts:Horizontal bar charts are a lot like vertical bar charts, but they often have more than 10 categories or categories with longer labels.
Pie charts are eye-catching, interesting ways to understand parts of a whole. The pie always adds up to 100%, and the breakdown it displays can involve almost anything.
Line charts display information based on a continuous variable, often time or money. They’re effective for displaying projections that go beyond available data. For example, if you plot your monthly sales data on a line chart that covers three years, two past and one upcoming, readers may be able to identify future trends easily.
Area charts are similar to line charts, but the space between the x-axis and the line is filled in with different colors. These charts are useful for displaying part-to-whole relationships, such as individual contributions toward production for a time, individual data and overall trend data.
Scatter plot charts:Scatter plot charts show the relationship between a pair of variables. If the data points shown form a band from the lower-left corner to the upper right corner, there is likely to be a positive correlation between the two variables. If the band runs from upper left to lower right, a negative correlation is more likely. If there is no apparent pattern, there could be no correlation between the variables.
Bubble charts are similar to scatter plots, but they can introduce a third variable to the layout through the size of the bubble display. This is a good option for understanding the relationships between continuous variables.
Funnel charts represent how something moves through the different stages of a process. It displays values as progressively decreasing proportions, and they amount to 100% of a total. The chart begins at 100%, and it continues to lower percentages as the factor being represented drops out of the process at each stage or step.
Bullet charts display performance information about a specific goal. They reveal progress toward a goal, compare it to another metric and give context in the form of ratings and performance information.
Heat maps show the relationship between a pair of items and grant rating information, such as high or low, poor or exemplary, or negative or positive. They provide a quick visual summary of information, and more complex heat maps can allow viewers to understand complex data sets.
Box plots give you a speedy way to summarize data. These charts can show variations, average values, outlying information and other data forms.
Tips for communicating in the workplace
Here are some additional tips to help you communicate at work:
Create a positive atmosphere
Think about the way your meeting environment feels. The space should be purely functional, and the layout should facilitate your team’s process and increase their productivity.If your organization runs into a bad result, be uplifting and positive. The atmosphere and feeling in many workplaces flow from the top down. If you remain confident in the face of new challenges, your staff should as well.
Use technology to make your communication more organized
Electronic documents made with word processing programs, emails and mobile phone messaging systems are effective, swift means of overcoming barriers to interpersonal communication.They don’t require all team members to be in the same place at the same time to receive the same data. People can find anything they need in a database of digital files quickly and efficiently.
Listen and observe
Video: How to Communicate Effectively at Work (Tips to Build Your Confidence!) This video offers tips and tricks to help you find your confidence in situations where confident communication is essential.
When you start dating someone, things are often new and exciting. Every interaction is thrilling because it’s something you’ve never done before. Then slowly, over time, you align your schedules, designate date night, and divide the chores. You’ve settled into a comfortable routine.
The idea of having a routine in your relationship can sound boring. However, developing a routine doesn’t mean that complacency has arrived and your relationship is doomed.
Routines provide grounding, structure, consistency, and stability in relationships, says Sabrina Romanoff, PsyD, a clinical psychologist who specializes in relationships.
Besides, having a fixed routine can give you and your partner something to look forward to. Otherwise, if you don’t make it a point to schedule dates and other routines with your partner, you may not be able to spend as much time together as you’d like. “Life’s obligations may keep a couple waiting for spontaneity that never happens or isn’t consistent or sufficient to nurture the relationship,” says Claudia de Llano, LMFT, a licensed marriage and family therapist and author of “The Seven Destinies of Love.”
In this article, we explore how routines can benefit your relationship and suggest some elements you can add to your routine to improve your relationship. We also discuss whether there is such a thing as too much routine in a relationship and what you should do if you’re getting bored with your routine.
How Routines Can Benefit Your Relationship
These are some of the ways routines can benefit your relationship:
Routines tend to signify how partners are melding and integrating their lives. They provide checkpoints to harmonize with each other and be in alignment.
Routines That Can Boost Your Quality Time
These are some elements you can add to your daily routine, to improve your quality time with your partner:
Routines to Better Your Communication With Your Partner
These are some elements you can add to your daily routine, to improve your communication with your partner:
Routines to Improve Intimacy
These are some elements you can add to your routine, to create more intimacy with your partner:
Is There Such a Thing as Having Too Much Routine?
Yes, having too much routine can also have its downsides, such as:
Rigidity rarely has a positive outcome in relationships. We must learn to be flexible with life.
What to Do If You’re Bored of the Routine
By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.
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