What are some evidence-based interventions for promoting career well-being and satisfaction?

Self-care can be extremely difficult to add to an already overwhelming schedule. Having someone such as an employer or a colleague, or even friends, family, or strangers telling you to “fill your cup” can contribute to the overwhelm. Unless we make a conscious effort to allow for time without obligations. Employers should not mandate self-care on top of obligations. Specific time, where obligations are handled by others should be designated and respected. This also goes for family obligations as well. People should never be made to feel guilty for self-care. We need to shift this culture. You cannot fill your cup if you do not have one and no one is willing to give you one.

Let's face it... The work world today isn't what it was in previous decades or generations. People are working crazy hours and "available" to be reached 24/7 with a ring, a text or a ping. That's why, now more than ever, we have to put our own well-being first. Everything else will follow suit if we do. Here are a few basics I highly recommend: -Breathing practices to calm the nervous system like 4-7-8 breathing, box breathing or alternate nostril breathing -Affirmation card decks for your desk that you can use daily to bring your mind back to a positive, uplifting mantra - What we think, we become... -"Away" statuses, "DND" mode and "off" buttons to let the world know when you're taking breaks, done with work for the day or OOO

This assumes self- care is easy to accomplish. Not so. Family obligations, work pressures, guilt taking “time off” occurs. We tell a good game but don’t deliver for ourselves and others. My motto to those in service fields but applicable to all: you can’t pour from an empty cup. In short you need self care to be able to serve others ably..

Hold on here. Planning doesn’t always work and we get so glued to plans that we do not see opportunities that present themselves. Sure, goals make sense but we all need to be nimble and flexible in our ever changing world. I’d say plan for the unexpected. Now that’s a plan that will help.

Any coaching depends on the quality of the coach. Like any professional, some are way better than others. Career counselors can help; so can mentors. The key: surround yourself with people to help you who DO NOT have an agenda. And caveat: good counselors are expensive. Most folks can’t afford them. Let’s be honest. Many can benefit; few can afford.

Oh dear. How simplistic. One cannot simply paste on a positive outlook. It is individual and cultural and workplace driven. Positive attitudes help for sure but you can’t buy them or adopt them unless they feel right. We need quality cultures in workplaces that nurture positivity. We need to share how to find hope — it isn’t always there by wishing it to be present.

It's worth recognizing that while work and career are significant, they are just one part of life. There are many other important aspects beyond our professional lives that can help alleviate tension and actually perform better (as what we resist most, also creates most tension). For some, a career may serve as their life's purpose, while for others, it may simply be a means to support the life they desire outside of work. This perspective can be liberating, as it allows you to find balance and prioritize what truly matters to you. It won't fit everyone though, and that's okay. Some may prioritize their jobs. The key is to ask yourself: What holds the most significance for you, and what can take a backseat FOR NOW?