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10 Ways to Promote Your Health and Wellness at Work

health

Are long working hours getting you down? It’s more than likely. New research by the Australian National University (ANU) has found that people who work more than 39 hours a week are endangering their health.

Around two out of three Australians in full-time employment work more than 40 hours a week. Often that’s before unpaid work, such as caring for children and domestic work, is considered. The ANU researchers suggest that a major cultural shift regarding long working hours, as well as employer action, is needed to resolve the problems affecting work-life balance. Change is not going to happen overnight.

So, in the meantime, what can you do at the individual level to promote your health and wellness at work? There are a number of aspects to consider, including physical, emotional and occupational wellness. Here are 10 steps you can take to kick-start your personal health and wellness journey.

  1. Eat healthily

    You’ve probably heard the same a hundred times before, but eating well is an essential part of health and wellness. Swap the junk food for a healthy sandwich or salad, and replace your stash of chocolate bars and chips with nutritious snacks. And don’t forget to drink plenty of water throughout the day to stay hydrated.

  2. Get enough sleep

    The National Sleep Foundation in the US recommends an average of 7-9 hours for adults aged 18-64 years old, and 7-8 hours for the 65+ population. Other factors to consider include sticking to a sleep schedule, creating a comfortable sleeping environment, and turning off electronic equipment, such as mobile phones, before bed.

  3. Exercise daily

    Ryan Holmes, CEO of Hootsuite, wrote a great article about the benefits of exercise at work, referring to it as a “clear win-win – in terms of health, morale and productivity”. You could walk or cycle to work, for example, or head to the gym during your lunch break. A spot of exercise each day should refresh you and improve your concentration.

  4. Make time for family and friends

    Think about scheduling time for family and friends. This could be as simple as a blocking out a couple of evenings each week, or planning an activity on a scheduled day off. By freeing up time in advance, you are actively creating balance during your busy working week. And sharing quality moments with those you care about most.

  5. Reduce stress

    Work and excessive stress often go hand in hand. There are many approaches to tackling stress levels, including nearly every tip on this list. Additional tried-and-tested ways to regain a sense of control include deep breathing, mediation and yoga. Some people find it useful to write or speak daily positive affirmations, such as “I am fantastic at my job.”

  6. Share ideas

    Feeling valued at work is a key part of health and wellness. So share your talents and creativity with your colleagues and line manager. You could suggest a different way of approaching a task that would enhance productivity or increase profit. You could also take up opportunities to learn new skills to further your sense of worth (as well as your career).

  7. Adapt your role

    Now could be the time to talk with your employer if your workload is too great, or hours too long. Many companies are open to flexible working practices. Establish if others in your workplace are working part-time or have shifted roles. These precedents suggest that your employer would be open to discussing alternatives for you too.

  8. Ask for a career break

    Step back from your situation by taking time out of the workplace. Many companies offer sabbaticals to valued employees, or you may be eligible for long-service leave. Make the most of your time away by doing something different. And take the time to reflect on where you want to go with your job and your career.

  9. Act with your voice

    Major change to working conditions nearly always comes through collective action. Discuss the need for reduced working hours with your colleagues at work, join your union and/or lobby the government for change. In doing so, your individual voice becomes one of many, all acting with the same end goal in mind.

  10. Change jobs

    If you are unhappy in your current job, and cannot see a way to improve the situation, consider changing jobs. You may well find your ideal role in another workplace, with a workload and hours to suit. So take a deep breath and start looking.

How do you promote your health and wellness at work? We’d love you to share your experiences and suggestions.

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How to Get the Pay Rise You Deserve

Pay Rise

You’ve been in your job for a couple of years and you’re thriving. You’re smashing all your targets, and ticking all the boxes in your performance appraisals, but your success is not reflected in your pay package. Rather than threatening to down tools unless you receive more $$$ on the spot, hang in there and plan ahead. Here is our step-to-step guide to asking for and getting the pay rise you deserve.

BUILD A h2 CASE

First, check out your job description. Are you meeting and exceeding all the requirements of your role? Have you taken on additional responsibilities that are not mentioned in your job description? Have you made suggestions that have been implemented in the workplace? If yes to any of these questions, then start to build your case. Make a list of your achievements and, if possible, quantify them. Highlight how many benchtops your team have made; specify the total client billings you have generated over the last six months.

Next, look outside your workplace at the wider employment market. Look at job ads for similar roles in the area; study online salary surveys and trends. Find out whether you could potentially earn more elsewhere and note important data. This research will not only help you to justify your request for an increase, it will also help your boss escalate that request to senior management.

BOOK A MEETING WITH YOUR BOSS

Rather than catching your boss on the hop, book a meeting with her and specify that you are wanting to discuss your performance and pay. Timing is crucial here. Fix a day when your boss is not submerged with work; you want her to be open to discussion. Equally, ensure that the current business climate in your workplace is conducive to talk of a pay rise. If the CFO has just quit, or a merger is looming on the horizon, you’d be best to hold off!

BE PREPARED TO SELL YOURSELF

If you don’t ask, you won’t get it! Asking for a pay rise can be a confronting and challenging experience, which is why some employees never get around to it. But you’ve done your homework and you know you’re worth it. So, go into that meeting with courage and confidence. Be upfront about what you bring to your role and the company and support your argument with the research you have carried out. Have a clear idea of the pay package you are after but go in higher so there is room for negotiation. Once you’ve stated your case, ensure you listen to what your boss has to say and respond appropriately. This should not be a battle, but a reasoned discussion between two professionals with a positive outcome for both sides: you receive your pay rise and your boss gets to keep a valued employee on her team.

CONSIDER YOUR OPTIONS

All being well, you’ll get the pay rise you are asking for, but what if the response is ‘no’? Don’t lose your cool! First, ask your boss what you can do to achieve that increase in six months’ time. Perhaps there is an aspect of your role where she feels further development is required or perhaps she is privy to company information about future expense cuts and frozen pay. In both instances, consider whether you are best off staying in the role and working your way towards a new pay review or looking around for a new position in another company.

Good luck! We hope you get the pay rise you deserve.

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What Questions should you ask in your interview?…

Interview Questions

So, you have made it to interview stage, congratulations!

Now you face the minefield of negating the ‘right questions’ to ask when you are there.

The opportunity for you to ask questions in the interview is your chance to get a sense of what it might be like to work for this company. We strongly suggest you ask a couple of questions as it shows you are interested in the company and the position. Generally speaking a fair number of questions is somewhere between 3 -5. Use your discretion; be mindful of the time and the interviewers body language. Now is not the time to ask 50 questions.

To help you along we have jotted a couple of our favourites down.

  • Can you tell me a little bit more about the work culture?
  • What do you enjoy most about working here?
  • What does success look like in this position, and how do you measure it?
  • What would a typical day look like for this role being offered?
  • What attributes does someone need to have in order to be successful in this position?
  • What are the biggest challenges that someone in this position would face?
  • Can you tell me about the team and manager I’ll be working with?
  • Can you tell me about my direct reports? What are their strengths and the team’s biggest challenges?
  • If I am successful, how will I be trained? And what training programs are available to employees?
  • What are the most important things you’d like to see someone accomplish in the first 30, 60, and 90 days on the job?
  • What are the performance expectations of this role over the first 12 months?
  • Why is the position vacant?
  • What are the company’s key priorities over the next five years?
  • Where is the last person who held this job moving on to?
  • Where do you see this company in the next few years?
  • What sort of budget would I be working with?
  • Do you expect to hire more people in this department in the next six months?
  • What are the common career paths in this department?
  • What are the next steps in the interview process?

These questions are just a guide and depending on the role you are going for may not be appropriate but hopefully they will give you something to work with. Don’t forget the interview is a two-way process, the role also needs to be a good fit for you, so use this is an opportunity to suss the company and position out.

Good Luck!

Do you have a favourite question you like to ask during an Interview, We would love to hear it?

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Dress for Success – Tips from the Optimal Recruitment Team

Dress For Success

We have all heard the expression, ‘First Impressions last’ well this is very true especially at interview stage. You have made it this far through the recruitment process so don’t throw away your chance on poor outfit choice!

It can be hard to know what to wear for your interview when in doubt, we say here at Optimal Recruitment, its always better to be overdressed than under-dressed.  You should always stay away from denim and leave your hat and flip flops at home.

A three-piece suit is not always needed and what you wear does depend on where your interviewing and what image of yourself you want to portray. The best interview outfit is clean, well-fitting, appropriate for the company’s culture, and not attention-getting. We want the hiring manager to be discussing your skills and experience not your sparkly top or tattoos.

Here are a few ideas to help you for your big day:

Interviewing at a Corporate Workplace

Suit all the way! The whole works, pants/ skirt or shirt, jacket and tie, polished shoes, heels or closed in shoes. Stockings if it’s a formal workplace, hair tied back and brushed, jewellery should be minimal, tattoos and piercings if you can cover them up, make up natural and light, carry a small purse not an oversized bag, keep cologne and perfume to a minimum. Try and avoid patterned and funky designs go for a solid suit colour or small pinstripes if you can. Light coloured or white shirts are best and pick a conservative tie, avoid bow ties at your interview. Wear matching socks, polish your shoes and make sure your belt matches your shoes.

Interviewing at a Casual Business Workplace

Chinos and Buttoned shirt with a collar. Skirt or dress (knee length ideally), covered shoes, block colour dress / shirt.  Hair should be combed and tied back from your face. Jewellery should be minimal and please don’t wear too much perfume cologne – we have all been stuck in a lift with someone over-powering our senses before. You don’t want the interviewer to be shuffling you out because they can’t breathe.

Interviewing for Outdoor Work

You can wear those jeans but make sure they are your best ones though with no holes, rips or fraying. Avoid t-shirts with slogans, never wear shorts to an interview unless you are applying for a lifeguard position.  Closed in shoes in good condition are best and please avoid thongs and hats.

You want to look neat and tidy and employable!

Interviewing for a job at a cafe, dress shop, or a start-up

It can be tricky when deciding what to wear for some job positions. You probably want to go casual and wear those Jeans but you really should leave them at home.  We suggest you wear trousers or chinos instead. There is no need for a tie but if you can, wear a collared shirt or buttoned shirt – ideally not a t-shirt.  Ladies choose a skirt, pants and a blouse.  Shoes – wear what suits your outfit but make sure they are in good condition – maybe give them a quick clean if they have lots of scuff marks.

In a nutshell:

  • Keep scented items — cologne, perfume, and aftershave to a minimum.
  • Ensure your nails are clean – especially if you are going for a position in hospitality.
  • Hair should be combed and tied back from your face.
  • Jewellery should be minimal
  • If the company you are interviewing for has a set uniform, try and dress similar to their style.
  • Keep the flashy, see through, ripped and torn clothes at home.
  • A good rule of thumb is to dress like your boss

No matter what you are wearing to your interview you want to look polished and respectable. Just remember you are more likely to be taken seriously when you present yourself in a professional manner and take the time to attend to the little details.

And as my Nana says Dress for success

Good Luck!

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Will Your Gap Year Leave a Gaping Hole in Your Career Path?

Gap years have become an increasingly popular option among high school leavers in Australia. According to research by the National Centre for Vocational Education Research, around 20% of students who complete high school opt to take a gap year before they go on to further education. Benefits of taking time out from study (and away from home) may include the development of work and life skills, a clearer idea of career goals, increased motivation and a deeper world view – all of which add to individual employability further down the track!

But, what about taking a career break at another life stage? Jacking it all in at 30 to follow your dream of working with the turtles in Costa Rica? Or, quitting your long-term job at 45 to explore outback Australia in a campervan? Yes, the year will no doubt be an adventure-packed, inspirational, life-fulfilling experience. But, how will potential employers view your time out when you are applying for jobs 12 months later?

Here are a few tips to consider so your gap year doesn’t leave a gaping hole in your career path.

  • Take a career break when there is something you really, truly want to do. Work alongside local teachers in a school in Ghana, sail around the world, protect the turtles! Make the right choice and your motivation, enthusiasm and commitment will shine through to potential employers on your return.
  • When it comes to job application time, be sure to mention your career break:
    • In your resume, include dates, job title and organisation (if relevant) and location. Then single out key tasks and achievements, as with any position, particularly those that may have value in the role you are going for. Many skills are transferable – your gap year experience should stand in your favour!
    • Briefly explain your time out in your cover letter – and then show motivation for returning to paid employment. Wording along these lines does both: “I have just returned from 3 months in Costa Rica where I fulfilled a lifelong ambition to help research and protect sea turtles. I am now keen to apply my skills and experience to the role of project officer in your organisation.”
  • At interview, reassure employers that you’re not going to disappear off on your travels in six months’ time, while emphasising the valuable skills you have gained during your career break. For example: “Sailing around the world has given me an opportunity to develop my leadership skills and work with others in challenging circumstances. It’s something I’d always wanted to do, but now I’m ready to put down roots and focus on my career in earnest.”

Taking a career break in your 30s or 40s (or at any other time) may be seen as risky and unconventional, but time away from your everyday routine can bring benefits both to you and to your future employer. Rather than leaving a gaping hole in your career path, a gap year can pave the way to the future you want and deserve.

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How to be an effective mentor in the workplace

Mentors have existed since time immemorial. Many claim that the word derives from the name of a character in The Odyssey, an ancient Greek epic poem that was probably composed around 700BC. The elderly Mentor was a great friend of Odysseus and trusted advisor to his young son Telemachus. Similarly, today mentors are often senior figures entrusted with providing advice to younger, more inexperienced employees. The aim: to help their mentees progress within their role, within their organisation, and – ultimately – within their chosen industry sector.

Mentoring can have significant benefits for the organisation, notably in terms of promoting a positive company culture, enhancing productivity and improving employee retention. Both mentor and mentee also stand to gain from a successful mentoring relationship through open, honest communication and feedback. Here are a few tips on how to get it right as a mentor:

Set a clear framework from the outset

In consultation with your mentee, decide how often you will meet and for how long. Also consider which communication channels you wish to use between meetings. Will your door always be open to your mentee, or would you prefer to receive emails from her on a particular day at a particular time?

Define goals together

Discuss and decide your mentee’s personal and professional goals with her. Your mentee’s input is a crucial part of this conversation; your role is to guide and support her in implementing a plan to achieve these goals.

Listen and learn from each other

It is often said that the mentor/mentee relationship is a ‘two-way street’ where the mentor has just as much to learn from the relationship as the mentee. Give your mentee the opportunity to express herself openly and honestly. Every individual has different ways of thinking and doing – and you may pick up an invaluable tip or two!

Let your mentee make mistakes

Provide honest, constructive feedback to your mentee, but allow her to follow her own vision and make mistakes. Learning from errors is essential to personal and professional development. Help your mentee analyse what went wrong and she’ll be able to move forward with confidence.

Be a positive role model

Lead by example not just in the mentor/mentee relationship, but in the wider workplace by demonstrating confidence, respect for others and clear, open communication. Celebrate your successes with your colleagues, but also share your failures. They show what you have overcome to reach the place you are today and will provide your mentee – and others – with a realistic perspective.

Being a mentor is both a privilege and a responsibility. Done right, it can benefit mentee, mentor and the wider business organisation.

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What NOT to do, to get that job

With so much advice, tips and information out there on how to land your dream job I am feeling stressed from the sheer volume of what I need to know and I haven’t even interviewed yet.

We have put our heads together in the office and come up with a list of what NOT to do for your interview. Common sense… Most likely but we have taken the stories and comments from hiring managers we have heard over the years and compiled a list for you.

What not to do, to get that job

  1. Don’t be late for your interview

If you are running late call the hiring manager or recruiter and let them know. We understand stuff happens and it can be unavoidable but tell someone otherwise your punctuality will be questioned and it’s not a good look. On the flip side don’t be super early it’s annoying having you waiting in reception 45 minutes before. Turn up 5 minutes before the interview is scheduled.

  1. Wear appropriate clothes.

Have you heard the expression ‘dress to impress’ well it works!  Depending on the role you are going for, you may not need the full suit and tie but are shorts, singlet and thongs the best you could do?

  1. Don’t sit in reception on your phone

Turn your phone off or put it on silent, you don’t want it ringing during your interview. Take the time to observe and see what is going on, it’s amazing what you can see when you are not glued to your phone.

  1. Don’t smoke just before your interview

We understand it might help you to not be so nervous – but the smell will be noticeable no matter how many mints you chew.

  1. Do not take a takeaway coffee cup into the interview

We understand it’s the norm to walk around with a cup in your hand but now is not the time or place. It also makes it awkward when you go to shake hands and your hands are full. We won’t even go there with chewing gum!

  1. Don’t bag out your previous employees

Yes, your old employers might be awful but if you criticise them in the interview the hiring manager won’t be impressed and it’s a small world out there.  You may give the impression you could be difficult to work with.

  1. Don’t sit down before you are invited and bring your enthusiasm!

Wait until you are told to sit down, its common courtesy. Ensure your body language is sending the right signals. Make eye contact with the hiring manager, ensure you have a solid handshake and be happy, no one wants to chat with someone who is sour.

  1. Don’t answer the question with ‘it’s on my resume’

This is one of our pet hates, we want to hear your answer, how you articulate and communicate what you have done not just a one-word statement.

  1. Watch your language

Obviously swearing is off limits but how often do you say umm when you are talking or ‘like’ or do you finish your sentence with yeah. Practising some sample interview questions before your interview may help you to be more articulate.

We hope we haven’t scared you off with all our don’ts, be yourself and try to enjoy the experience no matter how nervous you may be. One last thing; treat everyone you meet with a smile from other people in the lift, the receptionist, to walking past desks towards the meeting room – these could be your potential colleagues, bosses and they will share their impressions of you later. Make sure you are seen in a positive light.

We would love to hear any stories or experiences you have had during your interviews from either side of the desk.

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