Career Advice

Mental Wellness Week: The Effects of Mental Stress & How to Master It

June 17, 2019 By The Career Foundation

You may have heard the term mental wellness a lot lately, but why? Why does it seem to be newsworthy? What has changed? Is it a change in society’s values, maybe? Or perhaps it’s a change in society’s perception of the mind-body-connection.

With new scientific studies there is now a much clearer link between brain development and music, or artistic practices and the ability to process pain, or meditation in the regulation of moods. It’s no wonder our viewpoint on mental wellness is beginning to shift, with an increase in acceptance of a more holistic view of health.

In the overwhelming, social media-driven world we currently reside in, it’s difficult to maintain good mental health. Combine this with the frustrations of job searching and job loss, which, next to losing a loved one, is within the top 10 events in a person’s life that contributes to a loss of mental wellness. On top of this, one in three Canadians will struggle with mental health issues in their lifetime, which can make job searching even more daunting.

Mental Health Week: The silhouette of a woman as she rests her head on her knees while sitting on a dock.

The Career Foundation is excited to designate this week as Mental Wellness Week, with the launch of our new Wellness Room to complement the services offered through our Empowering Abilities Program at our Hamilton location. In this relaxing space, we will be teaching stress management techniques, methods for reducing anxiety and many other activities in preparation for staying healthy while juggling work and other life commitments.

Each day this week, we will be sharing activities from our Wellness Room as well as tips and tricks to maintain your mental wellness. Stay tuned!

The Effects of Mental Stress

Mental Wellness Week: Staff making use of the Mental Wellness room by meditating on yoga mats. — Mindfulness exercises taking place in the wellness room at our Hamilton office.

As Mental Wellness Week is upon us, it’s important to talk about the effects that stress can have on our body and mind. We may experience stress daily in a multitude of scenarios: job searching, writing the perfect résumé, preparing for an interview with a future employer, and so on. Although stress is a common feeling, it can affect all of us in different ways. As you read this, take a moment to notice your posture. Do you feel like your shoulders are raised up towards your ears?

In addition to tense muscles, stress can also cause:

feelings of exhaustion;
increased appetite for greasy and sweet foods;
mood swings;
poor sleep;
lapses in memory.

Although there are many moments throughout the day that may lead to feelings of stress, there are also ways in which we can help control our responses to them. Over the next few days we will touch on each one of these methods!

Stress Relief Technique # 1: Deep Breathing

Mental Wellness Week: The team practising some deep breathing and relaxation exercises to calm the nerves. — The team practising some deep breathing and relaxation exercises to calm the nerves.

Deep, controlled breathing may seem like an easy task, but when we are feeling stressed our body automatically starts to breathe shallower. Taking control of your breathing. Here’s how:

Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs.
Let your abdomen expand fully.
Now breathe out slowly through your mouth (or your nose, if that feels more natural).
You can also try sitting comfortably with your eyes loosely focused, blending deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.

Stress Relief Technique # 2: Practising Gratitude

Creating a "vision board" is also a good way to set positive, forward-thinking goals for yourself. — Creating a “vision board” is also a good way to set positive, forward-thinking goals for yourself.

Taking time to appreciate what’s good in your life can help to alleviate stress.

Feelings of gratitude flood our brains with a chemical called dopamine. When we are truly grateful for something (or someone) our brains reward us by giving us a natural boost of happiness, which can help buffer the effects of stress.

Try practising gratitude through the following ways:

Keep a gratitude journal (e.g., each day adding to a list of things you are thankful for)
Tell people that you are thankful for them, and give them reasons why. They may return the favour!
Notice the beauty in nature and the little moments around you, and say “thank you” to the universe for providing them to you each day.

Taking Care of What You Can

A young woman is shown colouring in a wall mural, meant as a therapeutic tool for stress. — We’ve started a wall mural at our Hamilton office, which clients will slowly colour in over time as they navigate each cycle of our Completing the Circle program.

Many things happen in life that we can’t control, and this causes stress. We can help to decrease our emotional vulnerability by keeping on top of a few things:

Eat: Try to eat whole foods as much as possible, as they provide the most nutrients and help keep our emotions balanced.
Sleep: Getting regular sleep decreases stress, improves concentration and can increase problem-solving abilities. Try to aim for 7-8 hours of sleep per night if possible.
Exercise: Exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-stress effects in the body.

These are just a few strategies among many that can help us keep our stress under control. There are many helpful online resources that offer a wide variety of ways to buffer the effects of stress, such as Skills You Need: Stress Tips and Very Well Mind: Tips to Reduce Stress.

There are many things that happen in life that are out of our control; what we can help control are the ways in which we respond to them. Taking the time to care for your mental wellness can really go a long way the next time you encounter a tough situation!

Volunteering: How a Few Bold Phone Calls Got My Foot in the Door at 3 Top Companies

March 22, 2019 By The Career Foundation

Volunteering: Several people sit along a desk facing the window in a tall office tower, taking to one another. They're silhouettes against the window.

Before graduating university with a marketing and communication degree, I was trying to find a job in my field. I wanted a head start before graduation. There was something in me that told me to venture into the workforce before hundreds of others graduated with the same degree. Despite my eagerness, I found that no employer would hire me without work experience. The top five companies I wanted to work for didn’t even acknowledge my applications. I was frustrated and disappointed at the same time.

Six months before graduating, I was sitting in an advertising seminar class. My professor asked everyone, “What are you going to do after you graduate? What preparations have you guys made? Are you guys marketing yourselves?” No one had an answer. I thought about my rejected applications, and in that moment, it dawned on me: I could volunteer for the companies I wanted to work for.

A bold move pays off

The next day I called all five companies and asked to speak with their human resource department. I told them about my degree and that I was looking for an internship or opportunity to volunteer my time in their PR and marketing department. I also stressed how I, as a millennial, could add value to their brand. Surprisingly, three out of the five companies scheduled a meeting for me to discuss strategies with them.

I didn’t know what I was going to do, what I was going to say, or even how I would add the value I promised them. All I knew was that I wanted a foot in, and volunteering was the only way. When I asked my professor, she said, “Use what you’ve learned.”

Before going to the meetings, I did a lot of homework on each company. I analyzed the current market they were operating in, looked at the threats and strengths within the industry, and examined the areas they weren’t operating in. I went as far as analyzing their competitors and identifying areas in which they were successful. It was all worth it, since after the meetings I was guaranteed a volunteer position with all three companies. Two of them even offered me a stipend to assist with travel.

The benefits of volunteering

While others may look at volunteering or community service as precarious work, in the long run it pays off. Volunteering helped me use what I was learning in a real-life context, and without it I wouldn’t have gained the necessary experience to hone my skills and add value to my résumé.

While volunteering can also help a company save money, your efforts won’t go unnoticed and your value will certainly be recognized. Volunteering raises your visibility within the company (and sometimes within the public eye, if you’re working with a high-profile organization), and there’s a good chance you could move into a full-time, permanent position if you play your cards right. Even if this isn’t the case, it can help you start building a reputation within the industry where you volunteered.

Finally, the networking opportunities are endless! While you may not get media coverage or global recognition for the work you do as a volunteer, a volunteer opportunity allows you to build your personal portfolio to take with you anywhere you go. Employers like to see initiative and effort in people they hire or plan to hire. So, as a job seeker or volunteer, don’t be afraid to go the extra mile and think outside the box.

Gavin Jones is the Project Assistant/Administrator with The Career Foundation’s Youth Job Link & Employing Young Talent Incentive program.

The Honest, Panicked Thought Process of a Post-Secondary Student in 2019

March 4, 2019 By The Career Foundation

Post-Secondary Student Fears: Three black icons are set against a light blue background: in the centre is a paper with a large red sad face on it, on the left is a dollar bill, and on the right is a briefcase. — Not making enough money to be independent, having a lacklustre résumé, a sparse job market, and getting stuck in a bad career are all regular concerns for most post-secondary students — and I’m no exception.

Being a post-secondary student is terrible in many ways, but I think the worst part is stressing about life after graduation — isn’t that what all the painful study sessions and papers have been for? These are the three terrifying, career-related thoughts that run through my mind almost daily. To fight these fears, I’ve also laid out three student career ‘reality checks’ I typically use to calm myself down. Prepare for the darkness, but also a bit of hope? Maybe?

Do I have enough on my résumé?! I need more on my résumé!

Finding relevant work experience that’s flexible with full-time studies is hard, depending on the field you want to go into (if you even know what that is). Students who need a job to keep up with bills might be forced to sacrifice relevant extracurriculars for paying work that’s totally unrelated to their field. Even if they do manage to accumulate some experience through this minefield, it never feels like enough. So, maybe I should take on more to get that extra edge — but will I end up burning out? It kind of feels like I have to risk it, if only to increase my chances of getting a job in my field after graduating.

Sure, I have extracurriculars and volunteering, but I don’t have actual work experience. Sure, I have some relevant work experience, but it’s only one job. And sure, I’ve worked multiple jobs; however, they were all with the same employer. Nothing will ever be enough, and it all feels like an uphill, unwinnable battle.

Reality check:

Chances are, I (and you) have more experience than at least one or two friends or younger family members. At least I’m thinking about work experience, which is honestly more than I can say for some people around my age. If you’re thinking about your future, you’re a step in the right direction. However, there will always be someone who’s done more than me. But I also have some skills and characteristics that may give me the edge over someone else out there — which I should definitely play up.

What if my experience doesn’t matter and I’m a failure who lives on the couch forever?

Assuming I do have enough work experience that’s relevant, there will be no jobs for me. This kind of thinking is especially common among university graduates in non-STEM (science, technology, engineering, mathematics) fields, who are consistently told the job market is set against them. Why should I be any different? I don’t have any crazy connections in the industry. There will be, like, five jobs that I’d be good for, and they’ll all be taken by people with connections or more experience or better experience. I’ll be stuck without a job, and I won’t be able to afford rent or food or bills. I’ll have to move back in with my mother — I hear it’s really common now — and I’ll live on her couch until the end of time.

Reality check:

There. Are. Jobs. Maybe not as many as in most STEM fields, and maybe they don’t pay as much, but they exist. The idea of non-STEM grads having pitiful employment opportunities is true to an extent, but it’s also been blown out of proportion by high school science teachers and anxious parents. Make no mistake, a lot of new graduates will struggle to find field-related work, but there aren’t enough coffee shops in the world for all of them to be baristas forever.

Post-Secondary Student Fears: A large pile of papers sit on a desk. — Look at all these résumés! Look at them all!! How can I possibly compete with all of these? Are they all better than me? Will I be a complete failure?!

I’m going to get stuck in an industry I hate right out of school and die miserable…

If I do find a job out of school, it’s going to suck. For those who need a full-time job immediately out of school, the future looks bleak because they don’t have the option to wait for a field-related opportunity. I can see it: I’ll get a degree in a field with few jobs and find a more attainable position in an industry where it’s easier to find work. The pay will be decent, it’ll be full-time, and maybe I’ll even get benefits. I’ll tell myself it’ll only last a few years while I pay down debt and get on my feet financially. I’ll be pretty good at the job and get promoted. Years will pass, and next thing I know everything on my résumé will be in this boring field that was supposed to be a starter job and somehow became my entire career.

My degree will have gone to waste, and I’ll have forgotten what my passions ever were in return for a steady job and financial security. I’ll end up trapped in this sad industry, never able to escape because all my experience will be in that one basket, and then I’ll retire and not have accomplished anything meaningful at all.

Reality check:

I’m still young! (And it’s shocking how many students forget that). Is it possible that I’ll trap myself in a career I don’t like just to pay bills? Yes. Has this happened to people before me? Yes. But that doesn’t mean I have to resign myself to that fate without ever trying. I could also get hit by a bus tomorrow, and people have been hit by buses in the past, but I can’t assume that this is my inevitable future. It’s also possible I’ll stumble into a career I never imagined but love doing. I just have to give myself a chance.

Blythe Hunter is a volunteer with The Career Foundation.

4 Lessons on Attaining and Retaining Employment – As Taught by Indiana Jones

June 12, 2018 By The Career Foundation

To mark the 37^th anniversary since the release of Lucasfilm’s cinematic opus, Raiders of The Lost Ark, we decided to look at the significantly pertinent, if unrealized, career advice that the good Doctor Henry Walton “Indiana” Jones Junior offered us. We’ve broken these teachings into four easy categories … But you’d still be well-advised to watch the movie!

1.) The Right Education and Training

Career dreams don’t work unless you do, and before any idea can be put into motion, a plan must be made. Part of any job search plan is researching the credentials and education needed for any said profession. Indiana Jones could not have become an archaeologist without post-secondary training. He not only studied archeology, but he chose his institution precisely; attending the University of Chicago where he would eventually be mentored by Abner Ravenwood. Aside from dating, then dumping, then rescuing (over five times by my count), then marrying Ravenwood’s daughter, Indiana learned from the best. This was not only a wise move in terms of where he studied, but the networking contacts he met there.

2.) Match Your Vocation and Passion to the Current Labour Market

Indiana’s father was also an archaeologist. It was a shared family passion. That was perhaps all the self-assessment needed. Keep in mind, however, that the first Indiana Jones movie took place in 1936. This was the era of The Great Depression. Working as an archeologist would have been neither gainful nor full-time. Thus, Indiana adapted what he learned and loved to also become a part-time professor at Marshall College. While this was not what he really wanted to do, he adapted his passion and vocation to the current labour market – rather than expecting the labour market to adapt to him.

3.) Dress Correctly and Adapt as Needed

It was the 1930s and even in the middle of an economic sandstorm, people generally dressed as formally as they could. As a professor, Dr. Jones wore a proper suit. As the swashbuckling archeologist in the field he dressed down; however, he was still adaptable in that he could easily respond to changing weather conditions, formal encounters with dignitaries, tarantulas, and a lot of dust and sand. And that hat is, well, legendary!

4.) The Right Temperament is What Employers Need

A paralyzing fear of snakes aside, Indiana made it work. The snakes are worth mentioning because Indiana (despite his fear of said reptiles) never let that part of the job prevent him from working and doing what needed to be done. The lesson here is simple: no job is perfect, but you need to adapt. The job doesn’t adapt to you.

No matter the position, many employers want similar characteristics in their employees. While brash at times, Indiana Jones was as equally as patient and perseverant. He was technically astute, while remaining both an independent and loyal team player. He was also never afraid to roll his sleeves up and get dirty (assuming he still had sleeves). Employers crave these qualities.

It’s also worth pointing out that perhaps the most heroic employability quality to the personality and appeal of Indiana Jones was his ability to innovate. Whether it was using a statue to go through a wall, cutting down the bridge he was standing on to get off said bridge, or using a rubber life raft to escape a crashing airplane, Indy was never afraid to take a risk by looking at things differently. The ability to accomplish goals by thinking outside the box (or in this case the Ark of the Covenant) is not only a key trait in being hired but staying hired and being promoted.

Last we saw him, Indiana was promoted at Marshall College to associate dean. For his lucky students (if they can keep up with him), valuable life and employability lessons would seem to be aplenty.

Jason Douglas Smith is a Training Application Coordinator with The Career Foundation, and has successfully directed clients in not only developing personalized job search strategy plans, but in circumnavigating the rigorous demands of applications for provincially-funded retraining. When not working, this self-professed Futurist can often be found reading, writing and barbecuing in his native Burlington.

3 Reasons I’ve Loved Working in the Skilled Trades

November 26, 2017 By The Career Foundation

If you have a mental image when you see the word “arborist”, it’s probably not a mental image of me. For those who don’t know, an arborist is a skilled tradesperson who specializes in cultivating and managing trees and woody plants – sort of like a specialized lumberjack. I’m 5’7”, I’m smallish by most standards, and I couldn’t grow a beard to save my life, so archetypal lumberjack I am not. I have ended up with a career in the skilled trades, however, and would recommend anyone who likes working with their hands to give the skilled trades a shot.

The major impetus for me happened in fall 2012, when I spotted an ad for The Career Foundation’s Arborist Pre-Apprenticeship program, to which I applied for, was accepted and successfully completed. When the General Carpenter Pre-Apprenticeship program at The Career Foundation started in early 2016, I encouraged my brother, Will, to apply, and neither of us have looked back.

What has working in the trades done for me?

1) CONFIDENCE

Learning to safely use, maintain, and repair a chainsaw changed me, and not just because it’s one of the coolest power tools out there. Before I got into the trades, I’d probably held a drill once or twice, hammered a few nails, and would have looked for someone else to do anything more involved than putting together Ikea furniture. The first few dozen times I used a chainsaw, the uncertainty of whether I’d be able to get the thing to start put a knot in my stomach.

Fast forward a few years, and I’ve been in more situations than I can count where I had the most training and experience with tools on a job site, and was best prepared to tackle a job safely, or troubleshoot a problem effectively. Beyond the obvious practical applications of having gained this level of skill, it also made me realize that, just because something is an enormous challenge at first, doesn’t mean I can’t overcome and eventually master it. That feeling is infinitely transferable to other tools, to sports, to hobbies, and to challenges at work and in life.

2) EMPOWERMENT

With a couple major exceptions, most of the skilled trades have traditionally been male dominated. (Kudos to chefs and hairdressers!) Today, the world is changing. Every day I know that by showing up for work and being a professional in my field, I am setting an example: for my bosses and coworkers, for other women, for other skilled trades companies, for clients, for the public.

I really believe that tapping a broader pool of talent is beneficial: for individuals faced with a wider range of options, for industry, and for society. Working in a male-dominated field as a woman certainly has its challenges, but I do so with the knowledge that I’m helping to pave the way for non-traditional demographics, including women, people of colour, and LGBT+ people, to take a shot at this really rewarding career.

3) RESULTS

Working in the trades, there is never any question at the end of the day as to what you’ve accomplished. Your achievement is right in front of you, whether it be a tree pruned, a section framed, or a pipe laid. As a tradesperson, you have made a measurable and tangible contribution to society by the end of every day at work. In many cases, it will be a contribution that you’ll be able to physically show your children and grandchildren.

Kate Raycraft currently works as Pre-Apprenticeship Project Assistant with the General Carpentry Pre-Apprenticeship program at The Career Foundation’s Hamilton office. For anyone interested in our General Carpentry Pre-Apprenticeship program, please visit our website.

Navigating a Networking Event: 8 Tips That Will Make Even a Shy Person Comfortable

November 18, 2017 By The Career Foundation

For some of us, walking into a room full of strangers can be intimidating, especially if you’re one of the quiet types. With every step, the lump in your throat gets more constricting and your stomach feels like it could bottom out at any moment – much like climbing Mount Everest, I assume. While you can live happily-ever-after never having climbed Everest, networking is something you can’t really avoid if you want to make connections with the “Who’s Who” of the business world. Being able to network effectively is a great tool to have in your arsenal for career success.

Here are eight tips to help you step out of your comfort zone and network like a boss:

Research

If you’re attending a networking event, do a little investigating beforehand. Find out who the host is and search their name on Google or LinkedIn. They could be an old schoolmate or maybe they recently achieved a milestone. A quick search can help you find a way to break the ice with the host of the event.

Dress like a boss

Ensure you are dressed professionally. Iron everything!

Just do it

Take a deep breath before walking into the room. Keep your head up, shoulders back and stand up straight. Stepping into a room full of strangers gets easier each time.

Perfect you elevator pitch

No matter what you do or the purpose of the event, always come prepared with strong talking points. If you’re a job seeker networking with potential employers, ensure you’re able to convey how you would be an asset to the company. If you’re a business owner, who knows your business better than you?

Be prepared to talk about yourself or your business if the occasion calls for it. Keep your pitch short and to the point – no more than 30 seconds.

If you’re simply trying to make connections, go with casual talking points; something current or newsworthy like a new book or movie release will do. Try to steer clear from politics and religion.

And don’t forget to bring your business card if you have one!

Don’t go alone

Go with a colleague or friend. Having someone you know in the room can help calm your nerves. However, don’t treat your buddy like a crutch – be sure to mingle on your own as well.

Ask for an introduction

If you know the host of the event, ask them to introduce you to some of their guests. Don’t be afraid to ask someone you know to introduce you around.

Focus on the person standing alone

You might be a nervous wreck, but you’re not the only one. There’s usually someone standing in the room by themselves, likely just as nervous about networking. Make eye contact with him or her. Smile and introduce yourself. Find something to compliment, such as their shoes, briefcase, watch, and so on (but keep it professional, of course!)

Practice

Use your colleagues as guinea pigs! Don’t shy away from work events and staff meetings. Practice your networking skills by talking to people from different departments. This will help you get comfortable speaking with people and will also help improve your conversation skills.

Practice makes perfect, so implement some of the tips above to help you navigate any networking event.

PS – Keep in mind that a lot of people like to talk in general, so you’ll often find that sometimes all it takes is a smile, friendly introduction, and quick icebreaker to steal someone’s attention – and ideally lead to the next stage in your career!

Jodi Darby is a Business Developer with The Career Foundation’s Canada-Ontario Job Grant (COJG) Program, and has successfully navigated her way through dozens of nerve-racking networking events over the past few years. Connect with Jodi on LinkedIn.