Category Archive: Blog
-
Tackling work-related stress with the JDR model
Leave a CommentTackling work-related stress with the JDR model
Have you ever felt that work stress threatens to overwhelm you? Deadlines, high expectations and a full schedule can wear us out quite a bit. Fortunately, there is a model that can help you better understand and address work stress: the Job Demands-Resources (JDR) model!
What is the JDR-model?
The JDR model helps understand how job stress arises and how to reduce it. It distinguishes two main factors: work stressors (job demands) and energy resources (job resources).- Work stressors: Are the aspects of your work that take energy such as workload, emotional strain and complex tasks. High levels of work stressors can lead to stress and exhaustion.
- Energy sources: Are the aspects of your work that help you do your tasks well and give you energy. Think support from colleagues, autonomy in your work and development opportunities. The beauty of energy sources is that they provide more engagement in your work but also reduce stress (=slanted arrow).
- In the centre of the JDR model are personal resources. These affect employees’ stress reactions and engagement. Examples of resources that reinforce stress reactions are fear of failure and perfectionism. Examples that have a positive effect on engagement are resilience (how you deal with negative experiences), being open to new experiences and being able to set limits.
How does the JDR model work?
It is important for everyone to have a balance between energy sources and work stressors at work. Work stress occurs when stressors exceed energy sources. Conversely, when you have sufficient energy sources, you can cope better with the stressors and feel more energetic, motivated and engaged.
It is different for everyone where that balance lies, because someone always brings themselves to work. You can influence the balance in 3 ways:
- Reduce work stressors
- Increase energy sources
- Increase personal strength, e.g. through coaching
Get started!Make a list of the things that stress you out at work such as tight deadlines, high workload or difficult tasks. Then list your sources of energy at work. Think about support from colleagues and sufficient training. Check whether this is still in balance. If not, look for opportunities to rebalance this such as:
- Increase your energy resources. Talk to your supervisor about more autonomy, get help from your colleagues or attend training to learn new skills.
- Share your concerns about work stressors with your supervisor. Together, explore ways to reduce workload by e.g. prioritising or delegating tasks.
- Take short breaks during the day. This helps you relax and maintain your energy levels.
- Make sure your work-life balance remains healthy. For example, turn off notifications from your work email after working hours.
- Take good care of yourself. Think about a healthy diet, enough exercise and enough relaxation and sleep.
- Work on your mental resilience by incorporating mindfulness or breathing exercises into your daily routine. This helps reduce stress and cope better with challenging situations.
- Provide a social network; a network of friends, family or a sports club helps you cope with stress better and maintain a healthy work-life balance.
Are you ready to restore balance at work and increase your job satisfaction? Take the time to identify your work stressors and energy sources and talk to your manager about possible improvements. Remember that small adjustments can make a big difference. Start applying the JDR model today and notice the difference!
Would you like to learn more about tackling work stress? Then read ‘The Gifts of Imperfection by Brené Brown’ This book offers valuable insights on resilience and balance, not only in your work, but in your whole life.
-
The week of our food: healthy, sustainable and enjoy together!
Leave a CommentThe week of our food: healthy, sustainable and enjoy together!
Are you curious about how your eating habits can not only improve your health, but also have a positive impact on the world?
In the second week of October we celebrate the week of our food, an initiative of Dutch Food Week. This week is all about raising awareness about what we eat, where it comes from and how it affects our well-being. It is a perfect opportunity to discover healthy and sustainable eating habits and experience the joy of eating together. Whether you are a seasoned foodie or just looking for inspiration, there is something for everyone to discover!
Healthy eating: nutritious and delicious
Healthy eating doesn’t have to be boring. It can be nutritious as well as delicious. Here are some tips to make your meals healthier and tastier:
- Colorful Plates: Fill your plate with a rainbow of fruits and vegetables. The more colorful your plate, the more different nutrients you get.
- Whole Grain Options: Choose whole grain products such as whole wheat pasta, bread and rice. They contain more fiber and keep you satiated longer.
- Healthy Fats: Add healthy fats to your diet, such as avocado, nuts and olive oil. They are good for your heart and give you energy.
- Protein Sources: Get plenty of protein such as chicken, fish, tofu and beans. Proteins are essential for muscle recovery and energy.
Sustainable Eating: Good for You and the Planet
Our eating habits have a big impact on the planet. By making conscious choices, you contribute to a more sustainable world:
- Choose local and seasonal produce: These are often fresher and have a smaller carbon footprint. Plus, they often taste better because they are harvested in their natural season.
- Try vegetarian meals regularly: Plant-based foods tend to have a lower impact on the environment.
- Avoid food waste: Plan your meals and buy only what you need. Use leftovers creatively in new dishes. Maybe you can set up a leftover day where you make new creations from leftovers.
- Choose organic produce: These are grown without synthetic pesticides and fertilizers, which is better for the environment as well as your health.
Eating together: connecting and enjoying
Food is more than just nutrition; it brings people together. Invite friends or family to cook together and try new recipes. Make every meal a party:
- Set the table nicely: A cozy atmosphere makes food even more delicious. Maybe you can organize a theme night such as Italian, Mexican or another cuisine you are not so familiar with.
- Organize an evening with dishes from different cultures: Discover new flavors and expand your culinary horizons.
- Plan shared meals: Consider a weekly family dinner or a monthly dinner with friends, where everyone brings a dish to share.
Time to Take Action!
Week of Our Food is a great opportunity to be intentional about what you eat, how you eat and who you eat with. By making healthy, sustainable choices and enjoying meals with others, you not only improve your own well-being, but also contribute to a better world. So seize this October month to discover new habits and enjoy delicious food!
Book tips for healthy and sustainable inspiration
Would you like to learn more about healthy and sustainable eating habits? Then these books are highly recommended:
‘Eat like an expert‘ by Marijke Berkenpas: This book offers practical and science-based tips on how to eat healthier, without sacrificing taste.
‘Plenty‘ by Yotam Ottolenghi: This cookbook is full of surprising and flavorful vegetarian recipes that show how delicious plant-based food can be.
-
Strengthen your vitality with help of the Vitacircle
Leave a CommentStrengthen your vitality with help of the Vitacircle
Do you ever feel exhausted or are you looking for ways to get more energy?
Vitality is about the energy and vitality you need to fully enjoy life. It’s about a healthy mix of physical health, mental well-being, social relationships, personal growth and utilizing your talents and drives. When these aspects are in balance, you feel more positive and better able to cope with challenges.What affects your vitality?
Unfortunately, factors such as stress, lack of exercise, unhealthy diet, money worries or family problems can disrupt this balance. This can reduce your vitality, making you feel less energetic, get sick faster and enjoy life less. Fortunately, you can actively improve your vitality.How can the Vitacircle help you?
The Vitacircle provides an overview of the key areas that affect your vitality. It helps you become aware of what gives you energy and what actually costs you energy. By actively dealing with these, you can work toward a more energetic life. While perfect balance is not always possible, regularly reflecting on your own vitality and making timely changes improves your overall well-being.Healthy self-care
- Eat healthy: Add more fruits and vegetables to your meals.
- Exercise regularly: A daily walk can do wonders.
- Schedule moments of rest: Read a book or listen to music.
- Sleep well: Establish a regular sleep rhythm and a restful sleep environment.
- Do breathing exercises: Reduce stress and calm your mind.
What are you already doing to take good care of yourself?
The Power of Your Thoughts
A positive mindset helps you stay emotionally balanced and increase your self-confidence. Gratitude and positive affirmations are effective here. By consciously dwelling on and appreciating the good things in your life, you focus on the positive rather than the negative. Positive affirmations, such as “I am strong and can meet any challenge,” increase your self-confidence and energy. Repeating them regularly reinforces this effect.Social Context
Your social environment plays a major role in your vitality. Relationships with family, friends and colleagues give you a sense of belonging and meaning, reduce stress and promote positive emotions. A nice lunch with friends or a nice work environment with nice colleagues can make your day.Life Vision
- Discover and develop your talents: This has a positive impact on your well-being.
- Reflect on your personal values and motivation: What makes you happy and what do you want to achieve?
- Find meaningful activities and goals: This gives your life direction.
Personal Growth
- Regularly reflect on where you are now and where you want to go.
- Be open to change and try new things such as a hobby or challenge at work.
Want to get started with your vitality, but don’t know where to start? As a vitality coach, I am happy to help you identify bottlenecks and improve your well-being. Together we set realistic goals and create a plan that suits you. Whether it’s stress reduction, healthy habits, mental resilience or discovering your talents, with new insights and concrete actions you will regain control of your energy.
Follow me for tips on LinkedIn and Instagram or check out my offer in My ODS.
-
Are you aware of how much sugar you consume?
Leave a CommentAre you aware of how much sugar you consume?
Did you know that we often unwittingly ingest much more sugar than is good for us? Sugar is everywhere and is hidden in all kinds of foods. Not only in sweets and soft drinks, but also in many everyday foods such as breakfast cereals, bread, yoghurt and sauces.
Why is it better to cut down on sugar?
Sugar may provide energy, but too much sugar can lead to all kinds of health problems. By moderating your sugar intake, you can:- Promote weight loss: Less sugar means fewer calories, which can help with weight loss. It’s also good to know that sugars you take in too much are converted into (belly) fat.
- Ensure more stable energy levels and mental clarity: Less sugar keeps your blood sugar stable, which ensures constant energy, improved concentration and a more stable mood. This prevents fatigue and irritability.
- Ensure a healthier heart. Less sugar reduces the risk of heart disease.
- Preventing type 2 diabetes: A lower sugar intake helps keep your blood sugar stable and reduce the risk of developing type 2 diabetes.
A healthier lifestyle by being more sugar conscious. How to achieve this.
- Start with your drinks
Replace sugary soft drinks and juices with water, sparkling water with a slice of lemon, coffee or a soothing herbal tea with no added sugar. This simple switch can already make a big difference in your daily sugar consumption. - Choose Unprocessed Foods
Fresh fruits, vegetables, whole grains and lean proteins are good choices. They contain natural sugars, as well as fibre, vitamins and minerals. Choose whole-grain products instead of ‘white’ cereals to keep blood sugar levels stable. - Natural sweeteners
Replace your sweet snack with fruit or nuts. Try natural sweeteners such as honey, agave nectar or Stevia. However, use them in moderation as they still contain sugar and can cause blood sugar spikes. - Preparation is everything
Plan your meals ahead and prepare healthy sugar-free snacks like sliced vegetables, with a homemade dip. Good preparation will help you make sugar-free choices and resist temptations. Make weekly meal plans and use a shopping list to avoid impulsive sugary purchases. - Cook at home
Cooking at home gives you control over the ingredients. Experiment with herbs and spices to add flavour without sugar. Use healthy cooking techniques such as steaming, baking and grilling. - Shop Smart by reading labels
Many products sold as ‘healthy’ are surprisingly high in sugar. Be aware of hidden sugars by reading labels.– Check the Ingredient List: Ingredients are listed in descending order by weight. If sugar is one of the first ingredients, the product contains a lot of sugar.
– Note the different names for sugar such as fructose, dextrose, agave syrup and so on.
– Note the nutritional value per serving: The listed sugar content is often given per small serving, while the actual consumption is usually larger.
Would you like to know more about how to read labels and avoid sugar? Then read the Diabetes Fund’s article ‘How to read a label’.
-
Improve your energy balance
Leave a CommentImprove your energy balance
We live in a busy world, full of events that affect our lives and our energy. But how often do you ask yourself what really influences you or drains your energy? I like to use Stephen Covey ‘s concepts of the Circles of Influence and Engagement to deal with this.
The Circle of Influence includes all aspects of your life over which you have direct control: your own behavior, your reactions, your thoughts, your choices, your goals and the actions to achieve them. But also your attitude, mindset, values and way of communicating. By being aware of these and actively working to improve them, you increase your influence, which has a positive effect on your life.
The Circle of Involvement includes things you worry about but have no direct control over, such as other people’s behaviors and decisions, the economy or world events. By learning to deal with these in a healthy and more productive way, you can improve your sense of control and well-being.
So both circles encompass different aspects of your life but are closely related and overlapping. However, it is essential to know the distinction between these two circles. Focusing on what you can change (Circle of Influence) increases your effectiveness and control which has a positive effect on your life. Whereas focusing on things you have no control over (Circle of Involvement) can actually lead to stress.
Get to work!- Be aware of where you are focusing your attention and energy. Focus on the things you can actually make a change in.
Does a cluttered house annoy you? Focus on what you can change yourself. Organize your own space and follow your personal cleaning schedule. This may even inspire others. - Learn to deal with what is beyond your control by letting go more or finding ways to increase your influence on these things. Concerned about climate change? Focus on personal actions such as eating less meat and biking more, look for sustainability tips and share them with others. This is how you contribute to a healthy climate within your means.
An important part of increasing your circle of influence is proactive behavior rather than just being reactive. By being proactive rather than reactive and focusing on what is truly within your control, you not only increase your impact but also increase your life energy. Therefore, stop wasting your energy on the unchangeable and focus more on what you can influence and thus better balance your energy.
Book tip: “De Zeven Eigenschappen van Effectief Leiderschap” from Stephen R. Covey.
- Be aware of where you are focusing your attention and energy. Focus on the things you can actually make a change in.
-
Brighten your workday with a stroll
Leave a CommentBrighten your workday with a stroll
A few years ago, Wandelnet called the national campaign “Walk during your working day” (WTJW) into existence to get people to move more while working. With an average of no less than 8.9 sitting hours per day in 2022, the Dutch are European champions of sitting, according to research firm TNO. And that despite the fact that we all know that exercise is good for you, both physically and mentally.
Walking not only improves our physical health by lowering the risk of chronic diseases such as heart disease and type 2 diabetes, but it also has an undeniably positive effect on our mental health. A daily walk can reduce stress, improve mood and even increase creativity.
That’s why Wandelnet challenges employees to take a stroll during their workday every first Thursday in April. One stroll won’t make a difference, of course; the real goal of the campaign is to raise awareness. So that it doesn’t just stop at that one walk but becomes a regular part of your workday.
It may seem challenging to incorporate strolls into a busy workday, but it is surprisingly easy to get started. Here are some tips:
- Get a fresh start by walking to work. If you live too far away, walk to the train station or get off one stop earlier. Park your car further away from your workplace and walk the last bit.
- Schedule strolls in your calendar as if it were an important meeting. This helps you prioritize it. Combine your stroll with your lunch and you will be more productive all afternoon.
- Schedule stroll meetings. Stroll meetings get you moving while you just keep working. It’s not only healthy but also makes your meetings more productive and creative.
- Start walking while you’re on the phone, this way you achieve your step goal and it provides a welcome change from your sedentary work.
- Start small because even a short walk of five to 10 minutes can make a difference in how you feel.
- Find a stroll buddy, this can be a great motivator and it adds a social element to your stroll.
- Challenge each other. A competition with your peers may be just the incentive you need to get out for a walk more often. For example, use the ‘ommetje- app’ from the brain foundation.
So, what are you waiting for? Get ready to discover the many benefits of strolling, both inside and outside your work environment!
Two videos that fit this theme perfectly.
A short informative video of Prof. Dr. Erik Scherder: waarom wandelen goed is voor je brein
And for a bit of humor … because a good laugh can be as refreshing as an afternoon stroll, this fun clip from Koefnoen ‘dood aan de stoel’ -
The 66th day of the year; a moment of reflection and growth
Leave a CommentThe 66th day of the year; a moment of reflection and growth
Have you set good resolutions for this year such as losing weight, exercising weekly or spending more time on yourself?
Often we see that good resolutions fade after a while. Research shows that many people have trouble sustaining new behaviors for a long time. John C. Norcross found that two-thirds of people with good resolutions give up after a month, and after two years only 20% continue the change.
Resolutions require different behaviors and new habits. But did you know that it takes an average of 66 days to learn a new habit – such as drinking more water or exercising more often? So says research by Philippa Lally.
This is why Vitalogy Day is 66 days after the first of January. It is time to reflect on our resolutions and possibly start over!
Three tips:Ben Tiggelaar explains in his book the Ladder how to effectively change behavior.
Step 1: goal
First, set a learning goal for yourself. Where do you want to go? Formulate a clear why and why now? Start small. This makes it easier to take action and measure progress. If you have more than one goal, make a clear priority list.
And remember: Learning is trial and error, it’s part of the process, so don’t give up too quickly!Step 2: behavior
Your goal requires new behavior. Make that concrete! Don’t say “I want to exercise more,” say “I’m going to run half an hour twice a week.” That way you know exactly what you have to do. Use as a rule of thumb that you must be able to demonstrate and imitate the new behavior. Also ask yourself:- Can I handle this? Do I have the skills?
- Do I really want this? Do I have the motivation?
- Does this work in my environment?
Start small and simple and choose behaviors you like.
Stap 3: support
Denk bij support aan ondersteuning uit je omgeving. Denk breed; aan mensen die je kunnen helpen maar ook aan hulpmiddelen zoals een training of een dagboek of een app op je telefoon om je voortgang bij te houden.- Pas je omgeving aan zodat het je helpt. Bijvoorbeeld, als je minder snoep wilt eten, koop het dan niet of leg je sportkleren in de ochtend al klaar als je na je werk wil gaan sporten.
- Vertel je voornemen aan mensen zodat zij je kunnen helpen als het lastig wordt.
- Bedenk vooraf een plan voor moeilijke momenten. Zoals, “Als ik trek krijg ‘s avonds, dan eet ik fruit of noten.”
- Vraag jezelf elke dag: “Heb ik gedaan wat ik wilde doen?” Dit helpt je om te focussen op je gedrag, niet op het resultaat.
Step 3: support
Think about support from those around you. Think broadly; people who can help you but also tools such as a workout or a journal or an app on your phone to track your progress.- Adapt your environment so that it helps you. For example, if you want to eat less candy, don’t buy it or put your gym clothes on in the morning if you want to exercise after work.
- Tell your resolution to people so they can help you when things get tough.
- Devise a plan in advance for difficult moments. Like, “If I get a craving in the evening, I’ll eat fruit or nuts.”
- Ask yourself every day, “Did I do what I set out to do?” This helps you focus on your behavior, not the outcome.
In short: set a goal, make your behavior concrete and make sure you have support!
Check the summary of Ben Tiggelaar’s talk at The Justice Conference 2018 here.
-
Building self-confidence
Leave a CommentBuilding self-confidence
On Feb. 8, we celebrate Confidence Day, and self-confidence is the key to personal growth, success and overcoming challenges. Let’s reflect together on this powerful inner tool and discover how we can cultivate it in our daily lives.
But first, let’s understand what self-confidence actually is. It has everything to do with how you look at yourself. It’s about appreciating and respecting yourself with your strengths and weaknesses. It also represents a realistic view of your own abilities.
Why is self-confidence so important? Well, it forms the basis of a healthy self-image and the ability to achieve goals. It enables us to face life’s obstacles with courage. A healthy dose of self-confidence not only promotes personal growth, but also has positive effects on our relationships and professional performance. But why do we sometimes lack self-confidence? It can have several causes, including negative experiences, self-criticism, perfectionism, social pressure and comparison with others. It can all contribute to doubts about your own abilities.
‘Mindsets are beliefs. They are strong beliefs, but they are still a way of thinking and your thinking can change you’ – Carol Dweck
The key to building self-confidence often lies in our mindset. Carol Dweck, a leading psychologist, distinguishes two types of mindsets: the fixed mindset and the growth mindset.
A fixed mindset sees talents as immutable and avoids challenges for fear of failure. They hide shortcomings and react defensively to mistakes because they believe mistakes indicate a lack of talent.
A growth mindset, on the other hand, believes that you can grow as a person by accepting challenges, experimenting, practicing too much, persevering in the face of setbacks and being open to feedback. They believe that making mistakes is part of the learning process; it allows for growth.
A growth mindset and fixed mindset are both okay. Growing with a growth mindset means taking active steps and seeing mistakes as contributing to self-confidence. In contrast, building self-confidence with a fixed mindset feels like an arduous task, where obstacles reinforce feelings of inadequacy and fear of mistakes is prohibitive.
In her book, Carol Dweck shares four steps to further develop your growth mindset:
- Recognize thoughts of doubt and fear of failure as characteristic of a fixed mindset.
- Realize that you can choose how you interpret challenges and criticism, and see them as opportunities to grow.
- Swap fixed thoughts for growth-oriented thoughts and respond to your inner critic.
- Take action by facing challenges, learning from mistakes and persevering even when the going gets tough.
Exercises can help you develop a growth mindset:
- Keep a journal of specific goals and accomplishments, reflect on successes and learn from challenges.
- Formulate a daily positive thought (affirmation) focused on growth and development and repeat it regularly. e.g., “Every mistake is a new wisdom.
- Use “not yet” instead of “can’t” to emphasize opportunities for growth.
- See failure as a learning opportunity and analyze what you can learn from it.
- Set achievable goals outside your comfort zone to develop new skills.
- Ask for constructive feedback regularly and see it as valuable information for personal growth.
Building a growth mindset takes time, commitment and perseverance but its positive impact on your self-confidence and personal growth is absolutely worth it.
‘Believing in yourself is your greatest strength’ Michael Pilarczyk
This blog highlighted the powerful link between your self-confidence and mindset. A fixed mindset makes it difficult to increase self-confidence, while a growth mindset contributes to self-confidence. Get started with the exercises today!
Discover more? Here are some more resources:
Book Tips: Carol Dweck: Mindset. Change the way you think to achieve your goals Michael Pilarczyk: Master your Mindset. Live your best life
Videos: Michael Pilarczyk has shared several videos on YouTube on this topic. Especially watch his short video on self-confidence and the one asking: Do you believe in yourself?