Finding Time for Mindfulness in the Workplace

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Candidly speaking, people often associate mindfulness with places like monasteries and hippie communes, and it’s often an idea that’s tossed aside as being “too out there” when suggested that people adopt it into their everyday lives. Yet mindfulness, proven to reduce stress, is finding a home in the workplace. Admittedly, I was one of the people who did not pay any attention to the practice of mindfulness, yet I began to take notice when mindfulness workshops were offered in my office.

Let’s face it. Regardless of what industry we work in, we all face stress every single day. Looming deadlines, annoying coworkers, and heavy workloads are a part of our daily lives. However, I found that setting just 10 minutes aside each day to practice mindfulness helped take the stress away from my daily work routine. Looking to do the same? Here are some easy tips that are tried and true by yours truly:

Isolate your tasks. Next time you’re sitting at your desk simultaneously scrolling through emails on your computer, talking to coworkers, and sipping your morning coffee, take a moment to focus in on just one simple task. By isolating your tasks, you’ll remove the added stressors that like to creep in where they are not welcome. We often feel guilty for doing this because of our workloads and the pressure to constantly be accessible to our colleagues and bosses, but making sure you’re truly focused on one task will lead to even better productivity and quality of work.

Sixteen seconds of bliss. This is my personal favorite, and one that I use all the time – whether I’m at work, commuting, or just stressing about what show to watch next on Netflix. Here’s how to do it: four second inhale, followed by holding the breath for four seconds, four second exhale, and hold the exhale for four seconds. It’s an easy way to focus on yourself and not the stresses in your life, and center yourself again.

Look to the sky. I know this one may sound very out there, but bear with me, okay? Next time you’re stressed, imagine your mind as a crystal clear blue sky. Every stressor in your life is a cloud in that sky, but you have the power to control how fast that cloud moves out of sight. Aim to have a clear sky as much as possible by realizing that you have the power to control and manage your stress.

While I am certainly no expert in the practice of mindfulness in the workplace, I am a fellow stressed-out worker searching for some solace. These three tips are easy ways to help seamlessly introduce mindfulness into your work life and will hopefully help you relieve stress and perform to your best ability.

Jessica Mertens is a senior studying Communication Studies, Business Administration, and International Affairs. With experience in PR, internal communications, and CSR from Metis Communications and Staples, Jessica is now in an eternal state of wanderlust at Travel + Leisure. Offline, you can catch Jessica exploring NYC, binge-watching Scandal, and planning her next world travels. Connect with Jessica on Twitter @jessica_mertens and LinkedIn.

Dress For Success In the Workplace

dress-for-successAs superficial as it sounds, what you wear matters. How a person dresses is both a physical expression of respect and a nonverbal communication. While the old saying goes “you can’t judge a book by its cover”, everything you do makes a statement about who you are. It also has an immense impact of how people perceive you the first few seconds they meet you and can have lasting effects on your career. Obviously, where you intern/co-op matters, as the workplace and field have their own unique cultures, from conservative suits and ties on Capitol Hill to swag free t-shirts in Silicon Valley. The bottom line for dressing well, therefore, is to align with the brand you want to communicate. So how do you look the part?

Here are a few ways you can use a guideline as you navigate your job:

1. Do Your Research:

In advance of a job interview or going to your job on the first day, do your homework and observe how employees there dress. Most fashion stores have clothing line that gears towards young professionals, such as Ann Taylor, Loft, Zara, The Limited. For high end shops, you can go for more established brands such as Brooks Brothers, Tommy Hilfiger, PINK, Ermenegildo Zegna (men only), etc.

2. Tailor It When Possible:

Though some college students might be living on a budget, do remember that tailoring your clothes goes a long way to making a difference. If the clothing is too tight or too loose, it gives off the vibe that you are sloppy and not cleaned up. When you are investing on good presentable clothes, you want to make your investment count. And unless you have a sewing machine at home, you should always go the extra step to go to a tailor to make it fit your body type. It will also give you an extra boost of confidence as well. You won’t regret it!

3. Pair Everything With a Blazer:

Say you are going to a networking event or a cocktail event after work that requires you to dress up, but you are not sure how dressy the event is or you don’t have time to go back home to change – what should you do? Pair everything with a blazer, because it allows you the flexibility to dress up and down. Now the big question is what color, according to hiring managers, blue is the safest choice because it sends the message that you are credible and trustworthy, and inspires confidence. Avoid brown because it signals old-fashioned, and black which conveys leadership and over-confidence. You don’t want to come up too strong and overpowering especially if you a just a low-level assistant. Save it for the future.

4. Other Do’s and Don’ts for Women and Men:

It’s a fact that women can lose respect in the work place if they wear too revealing clothes. A good rule of thumb is, the younger you are, the more conservatively you should dress. As you move up in your career, consider changing your wardrobe style and making a bit of statement, but for now, no short skirts and revealing tight tops. Also, refrain from wearing too much makeup but do put on deodorant. For men, generally there is much less to worry about. However, you should wear your hair in a clean and neat style; while hair gel is not necessary and depends on your personal style, sometimes it does do the trick to tidy your look. Another thing that employers notice are shoes. Make sure they match the color of the suit you are wearing, and that they are polished and clean. Try not to show too much socks when you sit and wear pants that suit your height. Lastly, for both genders, if you have any visible tattoos and body piercings, you should always err on the cautious side to conceal them.

My Marine Corps Adventure at Quantico

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I’ll admit it – I was skeptical going into my week in Quantico, VA for a Marine Corps Educators’ Workshop. I wondered how intense the week of orientation would be and I wondered just how many job options there really were in the Marine Corps.

After my week in Quantico, I thought I’d share a few things I learned and some of the coolest things I’ve done.

-There are 40 MOS (Military Occupational Specialty) job fields available within the Marine Corps including logistics, engineering, public affairs, financial management, and communications.

-Joining the Marine Corps doesn’t automatically put you on the front lines – there are different ways to serve in the Marines – as an Enlisted Marine or as a Marine officer, leading your enlisted peers.

-The average age of a Marine is 23 and most enlist for a standard time of 4 years

-Tuition assistance is available for graduate study and/or professional programs

-There is an opportunity to be stationed in over 100 different countries

-Core values and skill sets (which many employers seek) include commitment; leadership; critical thinking skills; and decision-making

-You could start applying to the Marine Corps already – The Platoon Leaders Class (PLC) is a 10 week paid training session for rising seniors which lets you focus on studies senior year and then post-graduation, you become a Second Lieutenant

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Coolest things I experienced with the Marine Corps:

-Completed a simulated ‘mission’ into the woods of Quantico holding a fake (but heavy) weapon, wearing a Kevlar helmet

-Rode in an Osprey helicopter with the back ramp open while practicing evasive maneuvers

-Won a fight with padded Pugil sticks (essentially, big Q-tips used in combat) – see below photo

-Did the Leadership Reaction Course (think American Ninja Warrior obstacles) and climb up a tree and across a branch 8 feet high

-Was awestruck by the precision and skill of the United States Marine Drum and Bugle Corps and the Marine Corps Silent Drill Platoon performing in front of the 32-foot tall Marine Corps War Memorial statue

Want to learn more about the Marine Corps? Stop by the Snell Library Courtyard between 11am-3pm to take the Marine Corps Collegiate Challenge!

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Melissa Croteau is an Assistant Director of Employer Relations at Northeastern University. When she isn’t training with the Marine Corps or flying in an Osprey Helicopter, you can find her singing her heart out with the Boston Pops and the Metropolitan Chorale! Tweet at her about the Marine Corps @CareerCoachNU