by Doris Helge, Ph.D.

Most people in corporate America don’t take even two/thirds of the vacation days they’re entitled to. Even worse, many people don’t have a clue how to take a vacation that feeds their long-term happiness.

Have you ever known anyone who returned from a vacation exhausted? A recent poll said 87 percent of nearly 1,000 people said they needed a vacation to get over their vacation!

Whether you take a day off or a month, you’ll be healthier, happier, enthusiastic, and more productive when you return to work IF you love yourself enough to rest as well as play while you’re off duty.

What do you really need during your vacation? It’s different for all of us, so take a few minutes to plan how you can love yourself enough to totally recharge.

GEAR UP TO GEAR DOWN

A little preparation will go a long way if you want to have the vacation of your life. First, glance around your work environment. What do you need to do to delegate your work better while you’re gone? Whether you’re a solo entrepreneur or you work for a corporation, take just a few minutes to remind people not to use your desk as a dumping ground while you’re out. In one company I worked in during the National Happiness at Work Studies, one person placed barbed wire around her work area and posted a “Do not touch!” sign. She was a fun-loving gal reminding people that vacations really are serious business because they elevate our health and enthusiasm.

Re-do your autoresponders before your vacation. You may want to announce with a dramatic flair, “I’m unavailable. You’ll have your turn, too. Respect my vacation and I’ll do an even better job for you when I return.”

Clear some extra space on your desk before you leave so it will look inviting when you return. Then begin your vacation by literally vacating the premises.

Please don’t insult yourself by planning a “working vacation” unless you want to soothe your soul by volunteering to help people who are less fortunate or working on a planetary cause. For example, if you want to donate your time to teach English to children in India, help provide dental care to impoverished families in the third world, or care for endangered cheetahs in Africa, discover how to do this at www.voluntourism.org and enjoy the splendid benefits of helping others. You can also ask a travel agent for suggestions about how to soothe your soul on a meditation or personal growth cruise or at a spa.

ALLOW YOUR VACATION TO ENCHANT YOU

If you’re taking an extensive road trip, leave plenty of time for the magic moments we miss when we overschedule. One of my clients planned every day and night of her family’s vacation in advance, including restaurants and hotels. She thought she’d be more relaxed if she had no decisions to make on the road.

Unfortunately, her safety strategy backfired. She misfigured or miscopied the driving distance for one of the driving days. Rather than re-do her hotel and restaurant schedule, she and her family drove 10 hours straight with two small children just to make sure they could check into the next hotel exhausted. Everyone was so frazzled and unhappy they’re still complaining about their so-called vacation.

That’s an extreme example of how to ruin a play day, but it’s a good reminder to all of us to leave plenty of space to discover fantastic opportunities we don’t know how to plan. You know, the times when a back road lures you to throw away your map and discover one of the most special places on Earth. It will be a place that never makes it into the travel guide (thank goodness).

My spontaneous partner and I once traveled in a van for six weeks without plans or a map. I’ll tell you the rest of the secret. We didn’t even know when we’d return to home base. Our lives have never been the same.

Discover your own special spaces. I guarantee you’ll run across at least one place where you feel like you’ve traveled through a time warp into the past. You’ll meet people who don’t know how to hurry. They take walks in the winter snow and picnic by a cool stream in the heat of the summer. They still whittle wood totems and tell tall tales. You’ll have chats with colorful characters you never would have met. I won’t spoil your fun by telling you where you’ll find these very special people. The joy is in the journey. Aren’t fun and discovery good reasons to take a vacation?

Visit http://MoreJoyOnTheJob.com and get your free “More Joy on the Job Special Report” and the free “Joy On the Job Ezine.” Doris Helge, Ph.D., is an executive coach & a corporate trainer for companies as large as Microsoft. Download sample chapters from Dr. Helge’s book, “Joy on the Job” & “Transforming Pain Into Power” at http://MoreJoyOnTheJob.com & hear podcasts from the “More Joy on the Job Radio Show.”

© 2008. Permission to reprint this article is granted if the article is in tact, with proper credit given. All reprints must state, “Reprinted with permission by Doris Helge, Ph.D. Originally published in “Joy on the Job” & http://MoreJoyOnTheJob.com © 2008.

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If you’re contagious, how will it serve anyone for you to share your illness? Can you stay at home today and span the gap with the Internet or a cell phone?

If you feel compelled to drag yourself to the office when you’re feverish and sniffling, take responsibility for what you bring with you. Tell people you aren’t choosing to shake hands because you care about their health. Stay at your own desk when you can, use your own pen or pencil, and distance yourself from others during meetings. Wash your hands often so you don’t subject others to second-hand germs when you touch doorknobs, elevator buttons, and community phones and computers.

Think long term. Your performance is compromised when you’re ill. It usually takes longer to clean up mistakes than to do a job well the first time. Illness usually fades over time, but mistakes can leave a lasting impression.

Whenever possible, avoid going back to work until you’ve had a good night’s rest because it’s much harder for your body to fight a virus when you’re exhausted.

GERMS THAT GO AROUND, COME AROUND

Prevention is always the best cure for illness. We have total control over how often we wash our hands with soap. Lather the soap and scrub under your nails and between your fingers for 15 seconds before rinsing with water.

Use your own pen or pencil so viruses aren’t transmitted to your fingers and then to your face, eyes, or nose. Clean your work area with the intention to eliminate germs. Since a rhinovirus can survive up to three hours, the National Institutes of Health advises cleaning desk surfaces with a disinfectant regularly. Is it a hassle? Not if it means avoiding days sick in bed.

There are many non-toxic cleaning chemicals available now that will keep Mother Earth happy. If you don’t have a health food store near you that carries non-toxic cleaning supplies, you can search the Internet for “green cleaning products.”

PREVENTION, PREVENTION, PREVENTION

Exercise boosts your immune system. Even short stints of exercise will enhance immunity because exercise stimulates antibodies that probe the cells of your body to discover and zap nasty germs. Even a few minutes of exercise will help you gain new energy for the rest of the day.

Don’t postpone exercise just because you can’t find 45 minutes a day for an ideal exercise session. You can spike healthy human growth hormone with as little as 30 seconds of high-intensity exercise. You’ll also create a boost in your metabolism that will last several hours.

Many studies have touted the benefits of drinking green tea to boost your immune system. Scientists have also confirmed the value of homemade chicken soup to reduce inflammation and inhibit mucus production.

If you’re a smoker, ask yourself why. If you don’t smoke, limit your exposure to secondhand smoke.

Remind yourself that you do have time for breakfast because studies have consistently indicated that people who eat a good breakfast are healthier and have more energy.

Love your body. It’s where you live, no matter how far you roam.

(c) 2008

Visit http://www.MoreJoyOnTheJob.com and get more free tips, podcasts, and special reports. Sign up for the free “Joy On the Job Ezine.”

Doris Helge, Ph.D., is an executive coach, corporate trainer, and speaker. She is author of “Joy on the Job,” “Transforming Pain Into Power,” and other books published in many foreign languages. Dr. Helge hosts the “Joy on the Job” radio show and www.JoyOnTheJob.info. Discover how to create more fun and fulfillment at work and boost employee retention.

You may reprint the above article as long as it remains intact and credit is given to Doris Helge, Ph.D.

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Do you know anyone who fatigues more easily during the winter months? Is it ever more difficult to get motivated or reach your peak performance during the season of short daylight? Seasonal affective Disorder (SAD) is quite common, particularly in climates with frequent gray skies or short winter days. The surprise is that even people in sunny Florida are sometimes affected by the “Winter Blues” syndrome.

SAD is related to changes in environmental light, overcast days, or inadequate indoor lighting. SAD is not only related to blue moods. It can create health problems because common symptoms include daytime fatigue, sugar binges, carbohydrate craving, weight gain, lethargy, hopelessness, lack of interest in normal activities, and social withdrawal. Most SAD sufferers hate to get out of bed in the morning because they never feel rested.

None of this produces peak performance or joy on the job. The good news is that the condition can be corrected thoughtfully and fairly inexpensively.

Light therapy has long been considered the ideal treatment for SAD. Full-spectrum bulbs and bulbs with color temperatures between 3000 and 6500 degrees can blast the winter blahs. Some studies have indicated that up to 86% of people affected by winter SAD completely overcome their symptoms when the light bulbs are used consistently.

Flourescent lights have obtained a mixed review. Some people report that fluorescents assist with SAD, but ultraviolet light can damage eyes and skin. Fluorescents can also rob the body of B vitamins, which are essential to our sense of well-being.

I previously directed a national agency located in Washington State, an area with short winter days and overcast skies for months at a time. Staff who were affected by SAD talked openly about the tendency to feel lethargic and be susceptible to the winter blahs. Tardiness and absenteeism increased as winter drug on.

After installing full-spectrum bulbs, we noted a remarkable decrease in irritability and a significant increase in energy for a very minimal cost. Teamwork began to excel. People were much more enthusiastic and they arrived on time. Health care costs declined.

Although SAD is usually discussed with respect to depression, there are also SAD stories related to anger and aggression at work. How can exchanging a colored incandescent bulb for a low-watt light bulb transform a vicious temper into a state of serenity?
A pale purple incandescent bulb can create cheerfulness by mimicking daylight.

Light works for and against us. When it’s direct, glaring, or ultra-bright, it can cause eyestrain and headaches.

Because SAD is related to daylight, it is also helpful to increase outdoor activity, especially on sunny days. Humans weren’t designed to spend all winter in enclosed buildings. Gaining additional natural exposure to sun can significantly elevate energy levels. For these reasons, I encouraged our employees to go outside during breaks and did the same thing myself. Eating a balanced diet can also be immensely helpful in counteracting the tendency toward SAD.

If you are a manager or team leader, observe what happens when you survey your staff before and after directly addressing the common problem of SAD in winter, particularly in northern climates. Increased productivity, teamwork, and greater morale will make you glad you did.

© 2008

Doris Helge, Ph.D. is an executive coach, award-winning speaker, and corporate trainer. She is author of “Joy on the Job,” “Transforming Pain Into Power,” and other books published in many foreign languages. Go to www.MoreJoyOnTheJob.com to download free articles so you boost employee retention and motivation. Download sample chapters from Dr. Helge’s books and hear “Joy on the Job” podcasts that will help you elevate your happiness at work at www.JoyOnTheJob.info
Sign up for the only ezine that focuses on happiness at work, the “Joy on the Job Ezine.”

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(c) 2008

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Managers, employees, and team leaders should all take steps to ensure employee well-being during winter months. Curing seasonal affective syndrome (S.A.D.) or other depression and lethargy tied to a lack of natural light and winter conditions has many benefits. Studies show that employee motivation and productivity escalate and healthcare costs decrease. Employee retention also increases.

This is clearly a very win-win approach. Organizations and employees benefit.

Employees, if you are in a position at work where you have to solve SAD without support or awareness of management, you have at least four options. One alternative is home treatment. This means using a light box that delivers 10,000 lux at eye level (with your eyes open and unshielded but not directly staring at the light) for 30-60 minutes. An alternative is to purchase a device like Sphere One Daylight 10,000 to take to work. Light visors are also available for employees who cannot sit for 30 minutes straight and still do their jobs. People who use a Dawn Simulator and program the device to come on before they arise in the morning enjoy a gentle awakening somewhat like sleeping outside and viewing a sunrise.

If you have a stationary work area, you can get permission to have full-spectrum bulbs placed above your space. A third option is to plug in a lamp with a full-spectrum bulb. Full-spectrum bulbs are easy to find on the Internet. (I purchased my own lighting the first time I worked in an inadequately-lit work place and noticed negative effects on my productivity and mood.) I was a little uneasy at first, but soon other employees did the same thing and management realized the benefits were worth the minimal expense.

This brings up option four. Arm yourself with data about the productivity and profit advantages of directly addressing SAD. Present facts to management or the occupational health department where you work because you deserve to be happy at work. The references at the bottom of this article will help you prepare your proposal.

Studies show you can also blast winter blahs by using essential oils.

Quality essential oils can produce profound positive effects. Researchers at Wheeling Jesuit University in Wheeling, West Virginia discovered that specific fragrances can ward off fatigue and reduce anxiety while increasing alertness. Some Japanese companies routinely waft certain scents, such as lemon, through air vents to increase motivation and productivity.

Peppermint and cinnamon enhance mental ability and performance. Peppermint can even mend a bad mood, especially if the emotional state is related to fatigue. Bergamot and rose also lift gloomy spirits.

Cautions:
• Nurturing fragrances are no substitute for deep sleep.
• The results you gain from using essential oils will be related to the quality of the product you use.

Take charge of your own well-being. The side benefits of happiness at work are enormous. Studies show that your productivity, income, and health will be improved. Reports also show that your relationships, both on the joy and at home, will also improve.

In addition to this article, the following will help you get started.

* http://en.wikipedia.org/wiki/Seasonal_affective_disorder
* Rosenthal, Norman (1993). Winter Blues, New York: Guilford Press.
* Rosenthal, N. & Blehar, Mary (1989). Seasonal Affective Disorders and Phototherapy. New York: Guilford Press.
* “Seasonal affective disorder,” National Alliance on Mental Illness, reviewed by Michael Terman, Ph.D., Director, Winter Depression Program, New York State Psychiatric Institute at Columbia University Medical Center, New York City, February, 2004.
* Arnot, Robert, M.D., (2000). The Biology of Success. New York: Little, Brown & Co., pp 134-135.
* Barker S. & Raudenbush B., et al., “Improved performance on clerical tasks associated with administration of peppermint odor,” Perceptual Motor Skills, (2003) Dec; 97(3 Pt 1):1007-10.
* Helge, Doris, (2007). Joy on the Job. Bellingham: Shimoda Publishing.

© 2008

Doris Helge, Ph.D. is an executive coach, award-winning speaker, and corporate trainer. She is author of “Joy on the Job,” “Transforming Pain Into Power,” and other books published in many foreign languages. Go to www.MoreJoyOnTheJob.com to download free articles so you boost employee retention and motivation. Download sample chapters from Dr. Helge’s books and hear “Joy on the Job” podcasts that will help you elevate your happiness at work at www.JoyOnTheJob.info

You can reprint the above article as long as it remains intact and proper attribution is given to Doris Helge, Ph.D. (c) 2008.

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