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Author Archives: Jenice Armstead
Using Affirmations for Wellness and Happiness
Affirmations are positive, intentional statements designed to challenge and overcome self-doubt, negativity, and limiting beliefs. When practiced regularly, affirmations can foster mental well-being, boost happiness, and improve overall life satisfaction. Rooted in psychological principles and mindfulness practices, affirmations offer a simple yet powerful way to rewire your mindset and promote personal growth.
Why Affirmations Work
- Rewiring Negative Thought Patterns
Affirmations leverage neuroplasticity, the brain’s ability to form new neural pathways. By repeating positive statements, you reinforce optimistic thinking, replacing habitual negativity. According to Cognitive Behavioral Therapy principles, altering thought patterns can lead to improved emotional and behavioral outcomes. - Enhancing Self-Efficacy
Affirmations strengthen your belief in your ability to handle challenges. Research published in Social Cognitive and Affective Neuroscience found that self-affirmations activate the brain’s reward centers, enhancing motivation and resilience. - Reducing Stress and Improving Mood
Repeating affirmations can lower stress levels by shifting focus away from anxiety-inducing thoughts. Studies in the Journal of Positive Psychology show that affirmations can help individuals maintain a calm and optimistic outlook, contributing to greater emotional stability. - Fostering Gratitude and Mindfulness
Affirmations often focus on gratitude or self-love, grounding you in the present moment. This practice aligns with mindfulness, which has been shown to reduce stress and improve overall well-being.
How to Use Affirmations Effectively
- Be Specific and Personal
Create affirmations that resonate with your unique goals and challenges. For example, instead of saying, “I am successful,” say, “I am capable of achieving my career goals.” - Use Present Tense
Frame affirmations as if they are already true. Statements like, “I am confident and calm in every situation,” reinforce the desired state of mind. - Repeat Daily
Consistency is key. Recite affirmations during your morning routine, before bed, or any time you need a confidence boost. Writing them down reinforces their impact. - Combine with Visualization
Visualize yourself embodying the affirmation as you say it. For instance, imagine feeling joyful and relaxed while repeating, “I am at peace with myself and the world.” - Anchor Affirmations to Actions
Pair affirmations with behaviors that align with your goals. If you’re affirming better health, integrate it with exercise or healthy eating.
Examples of Affirmations for Wellness and Happiness
- For Stress Reduction: “I release all tension and embrace calm.”
- For Self-Love: “I am worthy of love and respect.”
- For Gratitude: “I am grateful for the abundance in my life.”
- For Resilience: “I grow stronger with every challenge I face.”
- For Happiness: “I choose joy and positivity in every moment.”
The Science Behind Affirmations
- Self-Affirmation Theory
This psychological concept suggests that affirmations help maintain self-integrity by affirming core personal values. Claude Steele’s research emphasizes how affirmations buffer against stress and criticism. - Study Highlights
- Creswell et al. (2013): Found that affirmations reduce stress by increasing activity in the brain’s self-processing regions.
- Sherman & Cohen (2006): Demonstrated that affirmations enhance problem-solving abilities and emotional resilience.
Conclusion
Affirmations are a simple yet transformative practice that can enhance your wellness and happiness. By intentionally crafting and repeating positive statements, you can cultivate a healthier mindset, build resilience, and foster a deeper sense of joy and fulfillment. Whether you’re seeking greater self-love, improved stress management, or a more optimistic outlook, affirmations provide a powerful tool to reframe your thoughts and enrich your life.
Research Articles
- Creswell, J. D., et al. (2013). “Self-Affirmation Improves Problem-Solving under Stress.” PLoS ONE.
- Steele, C. M. (1988). “The Psychology of Self-Affirmation.” Advances in Experimental Social Psychology.
Failure: A Powerful Tool for Success
All Great Ideas … come from going back to the “Drawing Board”
Failure is often viewed as a setback or a source of embarrassment, but in reality, it is one of the most valuable tools for growth and success. Many of history’s most successful individuals attribute their achievements to lessons learned through failure. When approached with the right mindset, failure becomes a stepping stone to innovation, resilience, and self-improvement.
Why Failure is a Tool for Success
1. It Teaches Valuable Lessons
Failure provides firsthand experience that no theoretical knowledge can replace. It highlights what doesn’t work, allowing you to refine your strategies and approaches. According to a study in the Journal of Experimental Psychology: Learning, Memory, and Cognition, people often retain information better when it follows an error because the brain processes the failure as a learning opportunity.
2. It Builds Resilience
Overcoming failure strengthens mental fortitude. Each setback forces you to confront adversity, adapt, and try again. This resilience is a hallmark of successful individuals, as they learn to navigate challenges with persistence and optimism.
3. It Encourages Innovation
Many breakthroughs occur because of failure. Thomas Edison famously remarked, “I have not failed. I’ve just found 10,000 ways that won’t work” during his quest to invent the lightbulb. Failure encourages experimentation and creativity, often leading to unexpected discoveries.
4. It Fosters Humility and Self-Awareness
Failure can be a humbling experience, prompting self-reflection. It helps identify areas for improvement and provides a deeper understanding of your strengths and weaknesses, which are critical for personal and professional growth.
5. It Fuels Motivation
For those who channel failure constructively, it becomes a motivator rather than a deterrent. The desire to overcome setbacks often drives individuals to work harder and smarter to achieve their goals.
How to Use Failure as a Tool
- Embrace a Growth Mindset
Carol Dweck’s research in Mindset: The New Psychology of Success emphasizes the importance of seeing failure as an opportunity to grow rather than a fixed indicator of ability. Viewing challenges as learning experiences can transform how you respond to setbacks. - Analyze and Reflect
Take time to understand why a failure occurred. What can you learn from it? What changes can you make moving forward? This reflection turns failure into actionable insights. - Stay Persistent
Success often requires multiple attempts. Famous failures like J.K. Rowling, who faced multiple rejections before publishing Harry Potter, demonstrate that persistence is key. - Reframe Failure as Feedback
Instead of viewing failure as the end, see it as valuable feedback for improvement. This perspective reduces fear and builds confidence. - Celebrate Effort, Not Just Results
Recognize the courage it took to try, even if you didn’t succeed. This mindset encourages risk-taking and reduces the stigma of failure.
Examples of Success Born from Failure
- Walt Disney: Fired from a newspaper for “lacking imagination,” Disney went on to create one of the most influential entertainment empires in history.
- Oprah Winfrey: After being demoted from her job as a news anchor, Oprah used the setback to pivot into a career that aligned with her passions, becoming one of the most successful talk show hosts of all time.
- Steve Jobs: After being ousted from Apple, Jobs founded NeXT and Pixar, eventually returning to revolutionize Apple with groundbreaking products like the iPhone.
Resources for Further Reading
Books
- Mindset: The New Psychology of Success by Carol S. Dweck
Explores how adopting a growth mindset helps turn failures into opportunities. - Failing Forward: Turning Mistakes into Stepping Stones for Success by John C. Maxwell
Offers practical advice on how to embrace failure and use it as a catalyst for growth.
How to Lead Effectively at Work
Effective leadership is critical for fostering a positive workplace culture, driving productivity, and achieving organizational goals. Great leaders inspire their teams, communicate effectively, and adapt to challenges with resilience. Here are the key components of effective workplace leadership and actionable strategies for success.
1. Lead by Example
Leaders set the tone for the workplace. Demonstrating integrity, accountability, and a strong work ethic encourages employees to follow suit. Modeling the behaviors you expect—such as punctuality, respect, and adaptability—builds trust and credibility.
Action Tip: Be consistent in your actions and align them with your organization’s values.
2. Communicate Clearly
Clear, open communication is the cornerstone of effective leadership. Leaders must convey goals, expectations, and feedback in a way that is concise and motivating. Active listening is equally important to understand team members’ perspectives and concerns.
Action Tip: Use regular one-on-one check-ins and team meetings to foster transparency and address issues promptly.
3. Empower Your Team
Empowering employees involves delegating tasks, providing autonomy, and recognizing individual contributions. When employees feel trusted and valued, they are more likely to take ownership of their work and strive for excellence.
Action Tip: Offer opportunities for skill development, and celebrate successes, big or small, to boost morale and engagement.
4. Adapt to Change
The workplace is constantly evolving, and effective leaders must remain flexible. Whether managing a team through organizational changes or industry disruptions, adaptability is key to maintaining stability and morale.
Action Tip: Embrace a growth mindset and encourage your team to view challenges as opportunities for learning and innovation.
5. Cultivate Emotional Intelligence
Emotional intelligence (EQ) is the ability to understand and manage your emotions while empathizing with others. High EQ allows leaders to handle conflicts gracefully, motivate diverse personalities, and foster an inclusive work environment.
Action Tip: Practice self-awareness and empathy to build stronger relationships with your team.
6. Focus on Vision and Strategy
A strong leader provides direction by aligning the team’s efforts with organizational goals. Sharing a clear vision helps employees understand how their work contributes to the bigger picture, fostering motivation and a sense of purpose.
Action Tip: Regularly communicate the organization’s mission and strategic objectives to ensure alignment.
Conclusion
Leading effectively at work is about more than just managing tasks—it’s about inspiring people, fostering collaboration, and navigating challenges with resilience. By practicing clear communication, empowering your team, and continuously developing emotional intelligence, you can create a thriving workplace where both individuals and the organization succeed.
Resources for Effective Leadership
Web Resources
- MindTools: https://www.mindtools.com
Offers practical tips and tools for developing leadership skills. - Center for Creative Leadership: https://www.ccl.org
Focuses on leadership development programs and resources.
How to Use O*NET to Write a Winning Resume
How to Use O*NET to Write a Winning Resume
ONET (Occupational Information Network) is a powerful online resource developed by the U.S. Department of Labor that provides comprehensive information about various occupations. Whether you’re crafting your first resume or tailoring it for a specific job, ONET can help you highlight the skills, experiences, and qualifications employers value most. Here’s how to leverage O*NET effectively to write a standout resume.
1. Understand Job Descriptions and Requirements
O*NET provides detailed summaries for thousands of occupations, including job tasks, skills, and qualifications. Use this information to understand the expectations for the role you’re targeting.
How to Use It:
- Search for the job title or a related role in O*NET’s search bar.
- Review the “Tasks” and “Work Activities” sections to identify key responsibilities.
- Highlight these responsibilities in your resume, aligning them with your experience.
Example: If you’re applying for a project management role, look up “Project Manager” and focus on keywords such as “coordinate team activities,” “develop project timelines,” or “manage budgets.”
2. Identify and Showcase Key Skills
O*NET’s “Skills” and “Abilities” sections outline core competencies required for each occupation. These skills are essential for aligning your resume with the job description.
How to Use It:
- Match the skills listed on O*NET with your own experiences.
- Incorporate relevant skills into your resume’s skills section or job experience descriptions.
Example: For a graphic design role, O*NET might emphasize skills like “creativity,” “attention to detail,” and “proficiency with design software.” Ensure these are reflected in your resume.
3. Use Industry-Specific Keywords
Applicant tracking systems (ATS) often screen resumes for specific keywords. O*NET’s language aligns with industry standards, making it an ideal source for identifying relevant terms.
How to Use It:
- Review the “Tools and Technology” and “Knowledge” sections for terms commonly used in your field.
- Integrate these keywords naturally into your resume to pass ATS screening.
Example: If applying for a software development role, include terms like “Java,” “Agile methodologies,” or “debugging” based on O*NET’s suggestions.
4. Tailor Your Resume for Each Job
Employers appreciate resumes customized to their specific job postings. Use O*NET to tailor your resume by emphasizing the qualifications that closely align with the job requirements.
How to Use It:
- Compare the job posting with the corresponding O*NET profile.
- Highlight transferable skills and relevant accomplishments that match the employer’s needs.
5. Quantify Your Achievements
The “Tasks” section on O*NET often includes metrics or outcomes that employers look for in candidates. Use these as inspiration to quantify your achievements.
How to Use It:
- Turn generic statements into measurable accomplishments.
- For example, instead of “Managed a team,” write “Led a team of 10 employees to increase productivity by 20% in six months.”
Conclusion
ONET is an invaluable tool for creating resumes that stand out to employers. By understanding job requirements, identifying essential skills, and tailoring your resume with industry-specific keywords, you can effectively showcase your qualifications and increase your chances of landing your dream job. Whether you’re starting from scratch or refining your resume, ONET provides the insights you need to craft a professional and targeted application.
Resources for Using O*NET
- O*NET Online: https://www.onetonline.org
Explore occupation profiles, skill requirements, and industry trends. - Resume Writing Tips: CareerOneStop
A U.S. Department of Labor site with resume templates and guidance. - Job Search Guides: My Next Move
A user-friendly O*NET tool for career exploration and resume preparation.
The Scoop on Poop: Why Daily Bowel Movements Deserve a Standing Ovation
Pooping is Important
Let’s talk about the thing no one wants to talk about, yet everyone does: poop. That’s right, your daily BM (bowel movement, not Bachelor’s in Marketing). If you’ve ever experienced the joy of a smooth, uninterrupted trip to the bathroom, you know that it can make or break your day. But did you know that pooping regularly isn’t just about comfort? It’s about health, happiness, and a bit of bathroom glory. So, buckle up as we dive into why your daily “number two” should be your number one priority.
1. Your Colon Is the MVP of Your Body
Think of your colon as the unsung hero of your digestive system. Its job? To absorb water, process waste, and prepare it for a graceful exit. If it doesn’t function well, you’re in for bloating, discomfort, and the dreaded “bathroom stalemate.” Regular bowel movements keep your colon in top shape, much like a well-oiled conveyor belt.
Fun Fact: According to the American Gastroenterological Association, the average person poops between three times a day and three times a week. If you’re outside this range, your colon might be calling for help.
2. The Poop Schedule: Your Gut’s Alarm Clock
Just like your morning coffee ritual, your bowels thrive on routine. Regular pooping isn’t just about avoiding discomfort; it’s a sign that your gut microbiome—the universe of bacteria living rent-free in your intestines—is balanced and happy. A healthy microbiome is tied to better immunity, clearer skin, and even improved mood.
Pro Tip: Fiber is your friend. Load up on fruits, veggies, and whole grains to give your gut the “oomph” it needs to stay on schedule. Bonus points if you get your daily 25-30 grams of fiber with minimal gas-related casualties.
3. Avoiding the “Poop Emergency”
We’ve all been there: the sudden, undeniable call of nature while you’re stuck in traffic, a meeting, or worse, a first date. Having regular bowel movements reduces the likelihood of these bowel “plot twists.” It’s better to keep things moving on your terms than to let your colon surprise you at the worst possible moment.
Expert Advice: Stay hydrated. Water is to poop what WD-40 is to a squeaky hinge—essential for smooth operation. Aim for at least eight glasses a day, or more if you’re feeling fancy.
4. Poop: The Original Health Indicator
Your poop is like a health report card. The Bristol Stool Chart (yes, this is a real thing) categorizes poop into seven types, from “rabbit pellets” to “soft serve.” Ideally, you want Type 3 or 4—smooth and sausage-shaped. Anything else might indicate you’re constipated, dehydrated, or that your stomach didn’t appreciate the gas station sushi.
Pro Tip: If your poop consistently looks “off,” consult a doctor. Your colon doesn’t like to be ignored.
5. The Mental Health Connection
Believe it or not, there’s a strong link between your gut and your brain—so much so that your gut is often called the “second brain.” Feeling irritable, anxious, or stressed? It could be your gut bacteria staging a rebellion. Regular pooping can help regulate your mood, which might explain why everyone’s so chipper after a successful bathroom trip.
Science Says: A study in Psychosomatic Medicine found that gut health can influence serotonin levels, the “feel-good” hormone. So yes, a good poop can literally make you happier.
6. Bathroom Etiquette: Let’s Flush the Myths
Let’s clear the air (pun intended): Everyone poops, no matter how glamorous they seem. Even Beyoncé. So stop holding it in at work or pretending you “never go” in front of your significant other. Holding it in isn’t just uncomfortable—it can lead to issues like hemorrhoids and constipation.
Pro Tip: Normalize the bathroom break. If anyone judges you, remind them that poop is the great equalizer of humanity.
Interactive Tip: The Poop Journal
Yes, this is a thing. Keep a journal to track your pooping patterns (frequency, consistency, and even color). It might sound silly, but patterns can reveal insights into your diet, hydration, and stress levels. Who knows? You might become the Sherlock Holmes of stool.
7. When to Call in Reinforcements
Sometimes, even your best fiber-fueled efforts won’t do the trick. Chronic constipation, diarrhea, or dramatic changes in your bathroom habits might be a sign to consult a healthcare professional. No one likes talking about poop, but your doctor has heard it all—probably during lunch.
The Bottom Line (Literally)
Pooping might not be glamorous, but it’s vital for your health, happiness, and overall sanity. Embrace your daily bathroom ritual as a moment of personal triumph—a time to reflect, relax, and release (in more ways than one). After all, a healthy colon is a happy colon, and a happy colon means a happier you. So go forth, fiber up, and let the good times roll!
References
- American Gastroenterological Association. “Understanding Your Digestive System.”
- Lewis, S. J., & Heaton, K. W. (1997). “Stool Form Scale as a Useful Guide to Intestinal Transit Time.” Scandinavian Journal of Gastroenterology.
- Mayer, E. A. (2016). The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health.
The Benefits of Gratitude
A Key to Happiness and Well-Being
Gratitude, the practice of recognizing and appreciating the positive aspects of life, is more than just a fleeting feeling—it’s a powerful tool for improving mental, emotional, and even physical well-being. Research shows that cultivating gratitude can lead to lasting benefits for individuals and communities alike.
1. Enhanced Mental Health
Gratitude has been consistently linked to increased happiness and reduced symptoms of depression and anxiety. Studies, such as those published in the Journal of Positive Psychology, show that writing down things you are grateful for, even once a week, can significantly improve mood and overall life satisfaction. Gratitude shifts focus away from negative emotions, encouraging a more optimistic outlook.
2. Improved Physical Health
Grateful individuals report fewer aches and pains and tend to engage in healthier behaviors, such as exercising and attending regular checkups. A study by Emmons and McCullough (2003) revealed that participants who kept gratitude journals exercised more frequently and reported fewer physical complaints compared to those who focused on daily hassles.
3. Stronger Relationships
Expressing gratitude can strengthen interpersonal connections. Research published in Emotion highlights that gratitude fosters feelings of trust and closeness, whether in romantic relationships, friendships, or workplace dynamics. A simple “thank you” can go a long way in deepening bonds and enhancing mutual respect.
4. Better Resilience
Gratitude can act as a buffer against stress and trauma. People who practice gratitude are better equipped to handle adversity, as they focus on what remains positive in their lives, even during challenging times. This resilience-building effect is particularly evident in studies on gratitude and post-traumatic growth.
How to Cultivate Gratitude
- Keep a Gratitude Journal: Write down three things you’re grateful for daily or weekly.
- Practice Mindfulness: Reflect on the positive aspects of your current moment.
- Express Appreciation: Verbally thank someone who has made a difference in your life.
- Create Gratitude Rituals: Incorporate gratitude into daily routines, such as saying what you’re thankful for before meals.
Conclusion
Gratitude is more than a feel-good practice—it’s a transformative mindset that can enhance every aspect of life. By cultivating gratitude, individuals can unlock greater happiness, stronger relationships, and improved health, creating a ripple effect that benefits their communities and the world at large.
Resources for Further Reading
- Books:
- Gratitude by Oliver Sacks
- Thanks!: How the New Science of Gratitude Can Make You Happier by Robert Emmons
- Research Articles:
- Emmons, R. A., & McCullough, M. E. (2003). “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being.” Journal of Personality and Social Psychology.
- Lambert, N. M., et al. (2010). “Expressing Gratitude to a Partner Leads to More Relationship Maintenance Behavior.” Emotion.
- Web Resources:
- Greater Good Science Center: https://greatergood.berkeley.edu
Pros and Cons of Being a Public Servent
Being highly committed to public service can be deeply rewarding and impactful, but it also comes with challenges. Here’s an analysis of the pros and cons:
Pros:
1. Meaningful Impact
- Contribution to Society: Public service often directly benefits communities, improving lives and addressing critical issues such as education, healthcare, and public safety.
- Sense of Purpose: Knowing your work contributes to the greater good can be personally fulfilling and give your career a deeper meaning.
2. Personal Growth
- Skill Development: Public service roles often require diverse skills such as leadership, problem-solving, and communication, leading to professional growth.
- Resilience and Empathy: Working with diverse populations and facing complex challenges fosters emotional intelligence and adaptability.
3. Stability and Benefits
- Job Security: Many public service roles, particularly in government, offer stable employment and strong benefits, including pensions, healthcare, and paid leave.
- Networking Opportunities: Serving the public allows for connections with other dedicated professionals, advocates, and leaders.
4. Advocacy and Influence
- Driving Change: Public servants often have a unique opportunity to influence policies, practices, and resource allocation to create systemic improvements.
Cons:
1. Emotional and Physical Demands
- Stress and Burnout: The challenges of addressing societal issues, often under tight budgets and scrutiny, can lead to exhaustion.
- Emotional Toll: Dealing with crises, inequities, and slow progress can take a significant psychological toll.
2. Limited Resources
- Underfunding: Many public service sectors operate with constrained budgets, making it hard to achieve goals or provide sufficient services.
- Bureaucracy: Navigating administrative processes and red tape can slow down meaningful work and create frustration.
3. Public Scrutiny and Criticism
- Accountability: Public servants are often under constant scrutiny, with decisions and actions subject to public and media criticism.
- Polarization: In highly political environments, serving diverse and divided communities can be challenging.
4. Financial Trade-Offs
- Lower Compensation: Many public service roles, particularly in non-profits or local government, offer salaries that may not compete with the private sector.
- Limited Advancement Opportunities: Career growth may be slower or limited in certain public service domains compared to corporate roles.
Summary
While being highly committed to public service can bring deep personal satisfaction, growth, and a chance to create lasting change, it also requires resilience to handle stress, resource constraints, and public expectations. The decision to commit fully depends on your values, priorities, and willingness to navigate the challenges inherent in serving the greater good.
Get Up and Dust Yourself Off
Regaining Your Professional Confidence: A Guide to Rebuilding Self-Assurance
Professional confidence is a cornerstone of career success, enabling you to make decisions, take risks, and achieve your goals. However, setbacks such as job loss, criticism, or career stagnation can shake your confidence. Regaining your professional self-assurance is essential for moving forward with clarity and purpose. Here’s how to rebuild your confidence and thrive in the workplace.
1. Reflect on Your Strengths and Achievements
- Action Plan:
- Take stock of your professional accomplishments and the skills that helped you achieve them.
- Create a “confidence journal” where you list milestones, awards, and positive feedback.
- Why It Works:
Reflecting on your past successes reminds you of your capabilities and the value you bring to your role. Research in the Journal of Applied Psychology shows that focusing on strengths fosters resilience and self-efficacy.
2. Set Small, Achievable Goals
- Action Plan:
- Break down larger tasks into smaller, manageable goals.
- Celebrate each accomplishment, no matter how small, to build momentum.
- Why It Works:
Achieving incremental goals restores your sense of competence. According to the goal-setting theory by Locke and Latham, success in smaller objectives reinforces confidence and motivation.
3. Seek Feedback and Mentorship
- Action Plan:
- Request constructive feedback from trusted colleagues or supervisors.
- Seek out a mentor who can provide guidance and encouragement.
- Why It Works:
Feedback helps you identify areas for improvement and validate your progress. Mentorship offers perspective and support, boosting self-belief.
4. Develop New Skills
- Action Plan:
- Enroll in professional development courses or workshops relevant to your field.
- Pursue certifications or attend conferences to stay updated.
- Why It Works:
Expanding your skill set increases your competence and positions you as a valuable asset. Studies in the Harvard Business Review highlight the confidence boost that comes from mastering new knowledge.
5. Reframe Negative Thoughts
- Action Plan:
- Practice positive self-talk by countering self-doubt with affirmations.
- Focus on lessons learned from setbacks rather than dwelling on failures.
- Why It Works:
Cognitive-behavioral techniques like reframing negative thoughts improve self-perception and emotional well-being. Research from the Journal of Positive Psychology emphasizes the importance of optimism in regaining confidence.
6. Network and Surround Yourself with Positivity
- Action Plan:
- Connect with professionals who inspire and uplift you.
- Join industry groups or attend networking events to expand your circle.
- Why It Works:
Being surrounded by supportive individuals helps you regain perspective and confidence. Networking exposes you to new opportunities and positive influences.
7. Embrace Resilience and Patience
- Action Plan:
- Acknowledge that rebuilding confidence takes time and persistence.
- Focus on progress rather than perfection.
- Why It Works:
Resilience involves bouncing back from adversity, a skill essential for career growth. Embracing patience reduces the pressure to achieve immediate results, allowing for steady improvement.
Conclusion
Regaining professional confidence is a journey of self-reflection, learning, and resilience. By focusing on your strengths, setting achievable goals, and cultivating a positive support system, you can rebuild your self-assurance and thrive in your career. Remember, confidence is not a static trait but a skill that grows with time, effort, and persistence.
Resources for Rebuilding Professional Confidence
Books
- The Confidence Code by Katty Kay and Claire Shipman
Explores the science and psychology behind confidence and offers practical strategies for building it. - Grit: The Power of Passion and Perseverance by Angela Duckworth
Focuses on resilience and perseverance as key components of confidence.
Research Articles
- Bandura, A. (1997). Self-Efficacy: The Exercise of Control.
Discusses how belief in your abilities influences confidence and performance. - Latham, G. P., & Locke, E. A. (2007). “New Developments in and Directions for Goal-Setting Research.” European Psychologist.
Web Resources
- Greater Good Science Center: https://greatergood.berkeley.edu
Offers tools for building confidence and resilience. - MindTools: https://www.mindtools.com
Provides practical advice on overcoming self-doubt and improving workplace skills.
How to Successfully Submit a USA JOBs Application
Step 1: Create a USAJOBS Account
- Action Items:
- Visit USAJOBS.gov and create a free account.
- Complete your profile, including contact information, citizenship status, and veteran preference if applicable.
- Upload necessary documentation, such as your resume, transcripts, and certifications.
- Tips:
- Use the Resume Builder tool within USAJOBS to create a federal-style resume that adheres to government application standards.
- Ensure all uploaded files are in the correct format (e.g., PDF or Word).
Step 2: Search for Jobs
- Action Items:
- Use the search function to find positions by keyword, location, or agency.
- Filter results based on pay grade, work schedule (e.g., full-time or part-time), and hiring paths (e.g., open to the public, federal employees, or veterans).
- Tips:
- Save your searches to receive automatic updates on new job postings.
- Review the job announcements thoroughly to understand qualifications, duties, and required documents.
Step 3: Tailor Your Resume
- Action Items:
- Customize your resume for each job application by emphasizing relevant experience, skills, and accomplishments.
- Use keywords from the job announcement, especially those listed under “Qualifications” and “Duties.”
- Tips:
- Include specific achievements with measurable results (e.g., “Increased efficiency by 20% by implementing a new filing system”).
- Follow the federal resume format: include detailed work experience with dates, hours per week, and job duties.
Step 4: Submit Supporting Documents
- Action Items:
- Gather and upload all required documents listed in the job announcement, such as transcripts, veteran preference documents, or a cover letter.
- Double-check that all documents are legible and correctly formatted.
- Tips:
- Use the “Required Documents” section of the job announcement as a checklist.
- Upload documents early to avoid technical issues close to the deadline.
Step 5: Answer Assessment Questions
- Action Items:
- Complete the online questionnaire included in the application process.
- Answer honestly but strategically, ensuring your responses align with your resume and qualifications.
- Tips:
- Use strong, affirmative language to showcase your expertise.
- Avoid underestimating your skills or qualifications.
Step 6: Submit the Application
- Action Items:
- Review your application thoroughly to ensure all fields are completed and all documents are attached.
- Click “Submit Application” before the closing date and time listed on the job announcement.
- Tips:
- Print or save a copy of the confirmation email for your records.
- Note the job announcement number for future reference.
Step 7: Monitor Your Application Status
- Action Items:
- Log into USAJOBS regularly to check the status of your application under the “Applications” section.
- Respond promptly to any requests for additional information or documentation.
- Tips:
- Understand the USAJOBS application status codes (e.g., “Received,” “Reviewed,” “Referred”) to track your progress.
- Be patient; federal hiring can take several weeks or months.
Common Pitfalls to Avoid
- Missing Deadlines: Submit your application well before the deadline to account for technical issues.
- Incomplete Applications: Double-check that all required documents and information are included.
- Generic Resumes: Tailor your resume to match the specific job announcement.
- Not Following Instructions: Carefully read the entire job announcement to meet all requirements.
Conclusion
Submitting a successful application through USAJOBS requires preparation, attention to detail, and persistence. By carefully tailoring your resume, completing all required steps, and meeting deadlines, you can position yourself as a strong candidate for federal employment. With patience and diligence, you’ll increase your chances of landing a rewarding career in public service.
Resources for Assistance
- USAJOBS Help Center: https://www.usajobs.gov/Help/
Provides guides and FAQs on the application process. - Federal Resume Writing Guide: https://www.opm.gov
Offers templates and tips for crafting an effective federal resume. - CareerOneStop: https://www.careeronestop.org
A U.S. Department of Labor resource for job seeke
Happy New 2023 Year, New Purpose
Hellooooooooo 2023! We are in the place to be! Thankful and grateful … let’s get purpose filled! Y’all … it’s a new, fresh, brand-new, right of the package, poppin tags NEW YEAR! I normally am not this excited about a new year – who am I kidding … yes I am. This year feels different, we are years past the original COVID-19 lock downs. We are all blessed to be here. There are a lot of us who passed away and are here, but we will always remember so their memories live forever. For those of us who are still living on this earth, I hope you are making the best of each day … doing you, on purpose.
This year, I decided to focus on purpose. Each year, I normally select a “focus”. Instead of a resolution, I choose to focus on something I want to improve upon in a positive way. This year, my focus is “Purpose.” How does purpose shape life? For me, purpose has been different things at different times in my life. This year, purpose means honing my most authentic personal happiness. Last year, a ton of life changing events affected my level of happiness. I am sure you can say the same. This year, how about we decide to go totally wild and unfiltered with purpose filled happiness?
Sure I am down, but how do we start, you ask? Well, I am so happy you did … it all starts with creating a simple, easy, and personal … VISION BOARD! Yessssssssssssssssssssssss! I know, it seems super cheesy, but let me tell you – I have completed several vision boards in the past, and after recently moving I found all my past vision boards. While reminiscing over them, I realized that 90%, if not more of my “Visions” have come to past and manifested. It is time to do another one – this year deserves purpose filled attention.
Creating a vision board is so much fun and easy to do, and only takes about 1-hour to complete. All you need are a poster board, some magazines, clip art, pictures, words, markers, tape/glue sticks and anything you want to put on a poster board. You can also do this as a digital vision board, which is just as much fun. Once done, place it in plain view, for daily reflection. Before you know it – photo by photo, you will start to see positive changes. If you don’t believe me –try it for yourself. Even if only a few things come to pass, the most you have lost is an hour of time … not bad for putting good vides out in the world for your positive, purposeful life.
References
Vision Board Ref 1 – https://www.bjclearn.org/resiliency/PDFs/031110.pdf
Vision Board Ref 2 – https://www.truejoyexperience.com/wp-content/uploads/2019/11/Vision-Board-Workbook-.pdf
Vision Board Ref 3 – https://sbwsdstor.blob.core.windows.net/media/Default/medialib/rising-strong-vision-board-workbook.41067a14622.pdf
USAJOBS – How to Search for a Job by Series
In this video, I will address general series searches in USAJOBs and provide you with more information on how to apply to government positions on USAJOBs. Please let me know if you have any additional questions, comments or concerns I would love to address your concerns.
Happy Job Searching,
Dr. Jaye
Learn More About Oneself
How much do you know about yourself? I can tell you right now that there is a lot about yourself that you may not know. There are things, abilities, weaknesses, and tons of outstanding qualities you may not know about yourself. What are these things you speak of Jenice? Well, I can tell you that in order to grow and be successful in life, you must learn more about yourself. When you learn more about yourself, you give yourself permission to extend your ability to experience gratitude, understanding, wisdom, flexibility, and overall personal professional growth. There are several ways you can do this.
You can grow and learn more about yourself by spending time with yourself, writing in a journal, meditating or communicating with friends and love ones. The point is, you are able to grow and learn more about yourself in anyway that suits and fits your needs. I have used several different tools to grow and develop self- awareness of myself. The Myers-Briggs personality exam is one tool I have often referred back to when looking for opportunities for growth in my personal or professional life. When I was honorably discharged from the military and started my academic career, I had no idea what the SWOT analysis of my personality was. The SWOT analysis are your strengths, weaknesses, opportunities and threats of your own personality. This is important to understand in order to learn ways of handling difficult and challenging times. Using your SWOT, you may reflect back on your strengths to improve upon your weaknesses.
I vividly recall an interview for a position from my early years. I was sure that I was selected for the position. During the beginning, there were several interview panels that included my peers to be in the room, along side of me. We had to discuss why we were the best candidate(s) for the position(s). Then, there was a sit down exam. Normally, I am not good at exams – which most of us sometimes are not, when dealing with a stressful interview situation. I looked up, and heard the prompter instruct us all to “take the test quickly”, those were important instructions in that moment for me. Those of you that know me, know that I’m extremely competitive when it comes to ALL things. I have a tendency to be known as a bit of a “Rachel” from friends.
When I finished my exam the proctor informed me that I would be called up to discuss my results. When I was called up, I sat down nervously and took a deep breath. The first interviewer said the most incredibly off putting words, “this is not the position for you Ms. Armstead.“ As I sat their baffled, I decided to respond promptly, “why is that exactly sir?” The prompter than continued , “you seem to a lack of empathy.“ Again, stunned by the words that he was saying, I replied, “I absolutely have empathy, empathy for people going through things and empathy for understanding difficulties, I have plenty of empathy, thank you.“ He looked up at me, slightly smiling and responded “well the reason why we say you like empathy is because of your score on the personality exam. “Do you know what personality type you are?” He asked, obviously knowing that answer. “Your traits are that of an ESTJ on the Myers and Briggs personality exam.“ I had no idea what he was talking about. He then continued on to let me know that based on my personality trait, I would be better suited for other positions such as: business management, a political office, federal work, teaching or being a executive supervisor.
Needless to say, this happened over 15 years ago, I am thankful for that experience. That was some of the best professional advice I would ever receive. Since then, I have gone on to have a success career in higher education, the federal sector and starting/owning my own business. I was empowered with self knowledge. I learned more about myself in that interview than from any professional interaction. This allowed for a deeper understanding of my personality traits, and how they align with my professional and personal life. From then on, I’ve taken the Myers-Briggs personality exam every each year and have scored the same exact personality type every single year. I’ve learned a lot about myself, about my personality and how it relates to different situations, as well as how to improve upon my weaknesses.
The moral to the experience, you have the ability to learn, grow, and know more about yourself than ever before. I hope I have empowered you, inspired you, and provided grow and develop for you as well. You deserve to learn more about yourself, that is how you will gain your true success. Learn how to improve upon your weaknesses, it is worth it. You are awesome just the way you are, and in order to be more awesome all you have to do is be willing to be open enough to learn more about yourself.
Happy self discovey,
Dr. Jaye
MBTI Personality Test. (n.d.). Retrieved August 22, 2022, from https://publicdocs.adler.edu/LMS/interactives/data/MBTIPersonalityTypeTest/story_content/external_files/MBTI%20Personality%20Type%20Test.pdf
Short Story: Shared Moments
There are moments in our lives that are mutually exclusively about ourselves. Then, some moments are shared with others. Whether you realize it or not, you share moments with friends, family, neighbors, and even strangers. The most interesting moments are shared with people you will never see, or hardly ever see. Anyone who knows me understands my deep love for my fur babies. Recently, the oldest of the fur babies crossed over to the Rainbow Bridge. It was a heavy day, I dreaded the next morning and having to walk only one fur baby. I was worried about bursting into tears at every glance from a blind or curtain. I worried that others would wonder where Princess was, as if she was home being fussy or being a Diva – which she did often. Every morning I would see an older Hispanic man walking his collie and schnauzer. One morning, when I went to waive – thinking it would be a good moment to share my loss with a fellow canine own, he turned around and sped away. I didn’t think much of it until it kept happening. “Did I say something to offend him?” I wondered.
A year and a half later, my wife and I decided it was time to add another addition. Enter into the family, Blue – our 8-week-old French Bull Dog. He is wonderful and has brought much-needed fresh energy to our home. The other day, my wife made mentioned seeing the Hispanic man and of course, he couldn’t resist Blue. My wife started, “Yeah, I saw that man and he was upset about us losing Princess.” She said. “What? What do you mean? That was over a year ago.” I replied. “Yeah, that’s what I told him, he didn’t know and he stopped speaking to you and felt terrible because it reminded him of how old his fur babies are.” She said. “Ohhhhhh,” I replied. That makes sense now. “What?” She asked. “Well, he would run off when he saw me walking Papi and not Princess,” I said. “Oh, yeah … he was sad about the future loss of his fur babies.” She concluded. It just goes to show, that your moments are not simply about you – sometimes, most times – they are about others’ moments as well. Be kinder, hug longer and hold on to the beautiful moments of life, it happens so fast.
Understanding USAJOBs – Career Success
We are back at it … USAJOBs tips and tricks … looking for new employment or deciding to change careers is always a job in itself. I decided to share some information on USAJOBs (Free Job Site), for all to benefit from. USAJOBs is easy to use, but understanding what jobs to apply to, how to apply and how to get follow up information can be a bit tricky. In this video I go over some career success tips and information to better prepare you for understanding the USAJOBs process. Remember, I am here if you have any questions/concerns.
All the best,
Dr. Jaye
O*net Tips and Tricks – How to Find a Job using O*net
O*net has a plethora of information and ways of obtaining job search information for any job seeker. One of the fantastic tools that O*net has to offer is the ability to research open positions for particular position you are looking for.
In this video I discuss research tactics for researching open positions for your next career move. Please let me know if you have any questions comments or concerns. Happy job hunting 🙂
Dr. Jaye
O*net Tips and Tricks – How to Research Compensation
There are many questions and concerns when it comes to using O*net www.onetonline.org. This super helpful platform provides specific information for job seekers and those looking to gain additional career information. O*net has a plethora of information and ways of obtaining job search information for any job seeker.
One of the fantastic tools that O*net offers is the ability to research compensation for the particular position you are looking for. In the below video, I discuss research tactics for learning more about compensation and salaries to gain knowledge, skills, and abilities for your next career move. Please let me know if you have any questions, comments, or concerns.
Happy Researching,
Dr. Jaye
O*net Tips and Tricks – How to Research Training Programs
There are many questions and concerns when it comes to using O*net www.onetonline.org. This is a super helpful platform that provides some specific information for job seekers and those looking to gain additional career information. O*net has a plethora of information and ways of obtaining job search information for any job seeker.
One of the fantastic tools that O*net has to offer is the ability to research training programs for the particular position you are looking for. In the below video, I discuss research tactics for researching training programs to gain knowledge, skills, and abilities for your next career move. Please let me know if you have any questions, comments or concerns.
Happy job hunting,
Dr. Jaye
Introducing: Kream Shea Shop
Happy March everyone … I am super excited about my new business venture. I recently was inspired by one of my close relatives who started her own business. Those of you that know me, have often heard me discuss issues I have had since a Child of my problematic skin. I have tried tons of products medications (topical and oral) and have had mixed reactions to each trial and error. Since the pandemic and supplies were short of everything (all the time); I decided to pursue my childhood dream to make my own skin product. I researched and discovered what everyone already knows: raw organic shea butter is perfect for problematic skin. I have tried raw shea butter in the past, but it was always difficult to use – is that its original form is pretty hard to scoop for daily use. I started playing around with mixing different oils with shea butter and finally got it … introducing Kream Shea Shop!
The Kream Shea Shop is all about creating all-natural skincare products. The Kream Shea Shop believes in putting our best into creating homemade beauty products. Our specialty is luscious, creamy, whipped shea butter. All of our whipped shea butters include a base of raw, unrefined organic shea butter, organic unrefined coconut oil and premium essential oils. Our whipped shea butters come in a variety of fragrances including natural (no fragrance), in a variety of sizes (1oz, 2oz, 4oz, or 8oz) for individual use or gifts. Kream Shea Shop also creates customized fragrances upon customer request. The sky is the limit to the fragrance(s) of choice. We love to hear what you think about your whipped shea butter and selected fragrance(s). We look forward to creating the perfect creamy, luscious, and smooth whipped shea butter just for you.
Thank you for your support and be well,
Jaye
Make sure to check out the Youtube Premier: https://www.youtube.com/watch?v=zgw7-rvzvhQ
Check out the Kreams https://kreamsheashop.com
Get Your Goals On
You know I had to write about it … your life goals! We all have goals in life. Some goals are easily attainable, and others will take a ton of time, effort, and focus. The significant part about having goals is you can adjust your goals based on your needs. Your hierarchy of needs will change as you grow. Maslow (1943, 1954) stated that people are motivated to achieve particular needs and that some needs take precedence over others. Maslow’s theory works like this:
• If you have food – hunger need is satisfied
• If you have a viable home – shelter need is satisfied
• If you have friends/family to support – relationship/social need is satisfied
• If you have money to support yourself – financial need is satisfied
How do you know completing your smart goals is satisfying your hierarch of professional needs? You can start by asking yourself a few questions and gauging your happiness based on your truthful answers. When we decide to accomplish a goal, a series of things must happen to make completing the goal a reality.
• Get clarity of the goal – Write it down
• Make a list of steps to accomplish the goal – Write it down
• Inform a trusted friend/family member of your goal – Talk about it
• Make the steps toward the goal a daily reminder – Think about it
• Put the steps into action and find resources for achieving your goal – Act on it
It is that simple. Say it, believe it, and achieve it. I have included some resources to better prepare to for success toward creating and achieving your goals. Remember, allow yourself to let your goals change as you grow. Change is good and constant.
Happy goal achieving,
Jenice
Resources
OfficeArrow.com. (2008). Smart Goals Worksheet. Retrieved from https://www.mcckc.edu/counseling/goal-setting/docs/SMARTGoalWorksheet.pdf
Simply Psychology. (n.d.). Maslow’s Hierarchy of Needs. Retrieved 2021, from https://canadacollege.edu/dreamers/docs/Maslows-Hierarchy-of-Needs.pdf
SMART Goals. (n.d.). Retrieved 2021, from https://www.baylor.edu/hr/doc.php/308719.pdf
S.M.A.R.T. Goals Worksheet. (n.d.). Retrieved 2021, from https://www.smartsheet.com/sites/default/files/IC-SMART-Goals-Worksheet-9237-PDF.pdf