Your Comprehensive Guide to Negotiating Salary

Your Comprehensive Guide to Negotiating SalaryNo matter what your job, no matter what your industry, you have something in common with everyone else you want to make more money as you move through your career. (Living the dream) Similarly, the way to get there is pretty universal as well learning how to negotiate your workplace value into cash money. Whether youre already in a job and youre seeking a raise, or youve just gotten a job offer and want to maximize your starting salary, there are tools to keep in your belt for negotiating your salary. googletag.cmd.push(function() googletag.display(div-gpt-ad-1467144145037-0) ) 1. Negotiating Salary When Youve Just Gotten a Job Offera. When Should You Start Negotiating?b. What Tools Should You Have Ready to Go?c. How Should You Approach the Negotiation?d. When Do You Settle? Or, When Do You Walk Away?e. What Mistakes Are Lurking?2. Negotiating Salary IfYoure Looking for a Raise/Promotiona.When Should You Start Negotiating?b.What Tools S hould You Have Ready to Go?c.How Should You Approach It?d.When Do You Settle? Or, When Do You Walk Away?How to Negotiate If Youve Just Gotten a Job OfferCongratulations Score Youve outwitted, outlasted, and outplayed your competitors to get to the end. (Oh wait, thats Survivor.) Now after youve had a glass of champagne (or the fizzy celebratory beverage of your choice), dont get too complacentyouve still got one more stage the salary negotiation.Business.com has a great overview of the processWhen Should You Start Negotiating?You should wait until you have your job offer in hand. Mention money too early, and you run the risk of giving ingestaltation that could limit your salary ceiling (like what you were earning previously, or what youd be willing to accept now). It could also be a turn-off for the hiring companyyou dont want to seem too mercenary before you even have the job. During the interview phases, focus on your attributes and experience, and on getting hired.Once youve rece ived an offer, then its time to start negotiating your salary.What Tools Should You Have Ready to Go?As you get ready for battle, here are three things to have at the top of your mind.1. A target salary rangeWhile you shouldnt actually mention salary while youre interviewing, you should definitely start thinking about the best-case scenario (job offer and salary negotiation stage) ahead of time. Part of that is doing your homework on what youre worth, professionally.There are tons of resources online that can help you drill down into your specific industry and job, and find at least a range that feels comfortable based on your experience level. The U.S. Bureau of Labor Statistics has baseline government data on salaries and career outlooks for various industries. Sites like Payscale.com, Salary.com, and GlassDoor.com can help you zoom in on your professional worth as well, aggregating data about real peoples salaries in various industries. You want your expectations to be realistic, so gather as much info as you can about the salaries attached to your new role (or similar jobs in the industry), for people at your experience level.2. Your selling points (which are now justification points)In addition to having a dollar range in mind, you should keep your resume and interview talking points handy as well. It may seem like those are old news after you aced your interview, but you should have a ready list of all of your accomplishments and experience to bolster any requests for a higher salary.3. Intangibles And dont forget that while we call this salary negotiation, its about your entire compensation package at your new job. That includes yes, your baseline salary, but also vacation time, flexible work arrangements, paid leave, and other benefits. These may take a backseat to the official dollar amount, but theyre great to have as an additional bargaining chipespecially if the company proves unwilling or unable to meet your goal salary. You can try to get additio nal time off, or work-from-home arrangements to compensate for a slightly lower salary.4. Your dealbreaker amount Unfortunately, some negotiations wont work out. As part of your salary range, you should also keep the lower limit in mindthe number where, if the salary falls below it and cant budge upward, you cant move forward with this new job.How Should You Approach the Negotiation?Some companies will include a salary offer with the official job offer. In this case, you would use that number as a starting point, or an anchor. If you get an offer without a dollar amount attached, you get to throw out a number as the anchor. Again (and I cant emphasize this enough), be realistic. If youre going for a mid-level management position and you walk in asking for a giant signing bonus and a Ferrari, you might be laughed right out of your job offer.According to recruiter Nick Corcodilos, a goal to keep in mind for switching jobs is about a 20% increase in salary. That may or may not be real istic depending on your industry or your new companys economic situation, but think of it as an ideal-world guideline.Either way, once the initial dollar amounts is out there, dont accept the first offer from your new company. You wont lose your job offer just for negotiatingits a commonplace part of the hiring process behauptung days. Send a counteroffer, and go from there.To see how salary negotiations can play out, career author Ramit Sethi has a no-holds-barred approach in this video negotiation re-enactment When Do You Settle? Or, When Do You Walk Away?As Kenny Rogers once told us, part of the game is knowing when to fold em. Negotiation for a new job is a form of gamblingtheres no guarantee the company will meet your salary request. If their initial and subsequent offers fall below what you are able to accept, then its okay to turn down the job offer and walk away. If you really need or want this job, and the salary offer falls substantially short, try to use that intangibles chip and try to bolster things like vacation time or job title as a way to offplatzset the salary before you accept the offer.Also, dont let the process drag out indefinitely. The company is clearly interested in filling this role as soon as possible, and you want things to move along as well. Expect the process to advance over a short period of timepossibly a few days. Once you know things arent going to work, its better to put that out there and get the inevitable end out of the way.What Mistakes Are Lurking?Here are some of the top mistakes people make in negotiating a new job salaryAccepting the first offer. Just dont do it You dont know how high you could have gone if you dont even try.Aiming too high. Be realistic in your salary expectations.Being too aggressive. A respectful tone is key to the processafter all, these will likely be your colleagues soon. Confidence and information are great toolsswagger is not.Accepting without knowing salary. If, in your excitement, you accep t the job offer without knowing what your salary is (and having a chance to respond or negotiate), you put yourself at a major disadvantage.How to Negotiate If Youre Looking for a Raise/PromotionIf youre already comfortable in your job and are seeking a merit-based raise, the process is a little different. No one is going to come to you and say, You know what? Youve been awesome this year. Take this extra cash. The initiative is all on you. Its easy for both employers and employees to get complacent. Once they have you in place, whats their incentive to keep throwing money at you? Many companies have an automatic yearly raise in place, often at the cost-of-living level. But even if you can already expect a bump in your salary this year, theres no reason you cant try to negotiate and maximize that. And if your company doesnt have an automatic raise mechanism in place, all the more reason to make a case that you deserve more.RELATEDHow to Negotiate Your Salary in an InterviewWhen Shou ld You Start Negotiating?Your annual review is a pretty common time to kick off this process. Your manager is already thinking about your performance for the year, and may have promotions on the brain. However, you dont necessarily need to wait for an official window for talking about salary. If youve come to the conclusion that you would like to ask for more money, all you really need to do is schedule time with your anfhrer to sit down and discuss. Make sure you have set a time when both of you can concentratedont do it on the fly (like as youre both getting coffee in the morning).What Tools Should You Have Ready to Go?Even though youve likely been at your job for a while, dont rely on your bosss institutional memory of what youve done. Be prepared to come up with your I deserve a raise today package from scratch. This is especially true if your current boss isnt the one who hired you. Dont make him or her dig through your HR file to get your resume from six years ago. Heres what you should be prepared to bring to your meetingUpdated resume. An up-to-date resume isnt a betrayal of your employer, or a sign youre looking to jump ship. Its a smart tool to have a current record of what youve accomplished in the time since youve been hired.A target salary range. Similar to a new hire, you should know what youre worth, professionally. Use sites like the S. Bureau of Labor Statistics, Payscale.com, Salary.com, and GlassDoor.com to figure out where you should be aiming. This can be good for two reasons a) If youre making less than other people in similar roles, thats a great talking point to have and b) it prevents you from asking for the Moon when you should be asking for, say, a modest moon rock.Non-salary considerations. Would your life be easier if you could work from home one day a week? Can you get three extra vacation days? These are things to consider, especially if your company isnt able or willing to meet your suggested new salary.A plan B. If your company cant or wont compensate you to a level you deserve based on your achievements and experience, then whats your next move? Do you sigh, keep the status quo, and try again next year? Or do you decide that this is no longer a company you want to work for? Before you talk with your boss, have a sense of what you will do, pending different outcomes.How Should You Approach It?Long before you approach your boss about a raise, make sure youre performing at the top of your game. Take on extra responsibilities, and make sure everythings documented. Seek out leadership opportunities within your company. And always, always have specific examples in mind. Youll need to justify the extra money, so having concrete talking points as to how youve gone above and beyond will make it easier for your boss to either approve, or pass it along to the next level for consideration.25% of people that asked for a raise got more money than they were expectingThe politics can be tricky with an in-house request f or a raise. After all, youre not facing a faceless HR person or someone you met once for an interview. Youre approaching someone youve worked with, possibly for a long time. According to research by Undercover Recruiter, people are anxious in general about asking for a raiseas many as 39% of people are hesitant to dive into the process, with a scant 26% of women and 40% of men feeling confident enough to go for it Once youve gathered your data points and gathered the courage to approach your manager about a raise, make sure you keep a balanced, professional tone throughout. Even if you and your boss are best buds, remember that this is a relationship-neutral zone he or she cant reward you just for being a hilarious friend, or a co-conspirator in bro shenanigans. Remember that youre negotiating something as a professional, so act like the consummate professional who deserves more compensation.When Do You Settle? Or, When Do You Walk Away?Unlike a new job offer salary negotiation, you dont have the same luxury of walking away from the process. If your boss says no, you still have to show up at work the next day. This is where your Plan B comes in handy. If youd already decided that youre going to move on if the company doesnt give you a raise, dont quit in a snit. Calmly end the conversation with your boss, and quietly make plans to look for your next job opportunity. Remember, its easier to look for a job while you have a job, so dont give up in anger and endanger your security in the meantime.So what do you think? Are you ready to approach your next salary discussion like the keen-eyed shark you can be?RELATED11 Tips for Getting the Salary You Want

How To Stand Out In Group Interview

How To Stand Out In Group Interview At this point in my career, Ive had nearly every schriftart of interview experience a job seeker can dream of.From image-delayed Skype meetings with HR reps in Sweden, to half-day try-outs where I served food in a clubhouse kitchen, to sitting in the middle of a circle of nine interviewers and trying desperately to maintain eye contact with each face, to sample teaching lessons with the employer posing as a bad student, Ive seen (and survived) it all.But the interviews my clients want to know fruchtwein about the ones they find the trickiest, most nerve-wracking, and most intimidating are group interviews. This is the type of interview involving anywhere from one to a handful of interviewers, not to mention up to a roomful of other job candidates all vying for the same position as you are. Its normal to feel intimidated after all, not only do you have to focus on impressing the interviewer(s) while in a group interview, but you also have to navig ate group dynamics and try your hardest to get noticed, somehow, in a room of highly qualified folks.To some people (read the introverts among us) this probably sounds like hell. But it doesnt have to be Check out the tips below for some ideas on how to stand out in a group interview (and maybe even enjoy the experience)1. Get excited, and focus on the opportunity.First off, job seeker quit complaining. While a group interview may not be your favorite thing on the planet, youdohave an interview scheduled for a position youre interested in, and that, in and of itself, is something to celebrate So smile and start thinking positively about this opportunity, and all of the other opportunities that arise from getting to parteicipate in a group interview.Not only will you get a mglichkeit to learn more about a potential employer and the role theyre offering, but you also get a chance to network and meet a team of other professionals with backgrounds similar to yours. You never know where that could lead I once sat down next to a former volunteer of mine in a group interview, and we were able to catch up while we waited for the interviewers to start. I ended up reaching out to her not long after that about an opportunity within her company, which is something I wouldnt have felt comfortable doing if we hadnt re-connected at the group interview. You never know who youll meet in the swimming-pool of applicantsYou may also learn something from a group interview. I remember I welches in a panel interview once where the prospective employers had us engage in timed group discussions regarding different topics related to our work. There was an older gentleman who was very established in the field, and I remember he had a few things to say about the achievement gap and the best way to work with youth that I was really impressed by. I learned something that day from my team member that I could use in my professional life, as well as incorporate into my own interviewing and b randed persona. I also learned a new group interview technique that could also serve as an adult-learning activity, and Ive incorporated it into some of my training sessions.Are you on the shy side? The group interview process is also an amazing opportunity to practice your public speaking skills, far more so than one-on-one interview.2, Remember, youre on display from all angles.I like to tell my clients that youre on display, or on the interview, the moment you leave your house that morning. Be professional and polite on the train or on the road, dont fight over elevators or parking spaces, etc. Be your best self. And that goes for stepping into the interview, too. You never know whos who the quiet woman in the corner may actually be part of the employers team, or the employer may notice your negative body language or disparaging comments about how late the interview is starting from afar. Make small talk and be friendly with the other job candidates, even if youre stressed by the idea that theyre competition. Itll make you look comfortable, confident, and at ease with the situation, which in turn simply makes you look good. Also be sure that youre positive, professional, and polished from all angles especially during a group interview process, you never know whos watching.3. Think like a leader.Think of your role model or professional mentor how would they act in this situation? How would the director or manager of this program/department youre interviewing for act? Would they be accommodating, providing answers and information? Would they take charge, help direct people to their seats, and get them organized? Would they support and build others up? Chances are, its all of the above. Try to exhibit these leadership skills and traits while youre in the group interview. Dont interrupt the other candidates or disagree with them, but rather agree with praise and add to their comments, building them up while ultimately also showing off your expertise. Be gracio us, kind, and supportive, while also showing off your stuff, and show the organization that youre the kind of leader they want.4. Show them what they want.Now is a great time to use your research of your prospective employers as you engage in group discussion or activities with the other applicants. What did they say they wanted in regards to soft skills or knowledge? Show those traits. Mention those topics. Give examples of what you know or how youve done that thing before. Personality and energy never hurt, nor does being positively memorable.5. Loosen up.Dont forget to be yourself Smile, laugh, and use your sense of humor appropriately, of course.6. Speak up Be seen and be heard.Make sure that you are contributing to the conversation. You dont need to be the first to speak, but be sure to raise your hand and/or speak up, even if its just adding ideas or an example onto other candidates points. Speak clearly and confidently, and make sure you project. In a job interview I once wa s a part of, the interviewers circled small, focus groups of candidates as we engaged in discussions. I kept an eye on where they were and made sure that whenever they came near, my body language was engaged and on-point, and that I was clearly making a valid point or speaking passionately about the topic at hand.7. Ask questions.Have a list of relevant questions ready you can ask at the end (or during the job interview, if applicable) so you can be seen and heard even more. If the questions open up a new dialogue, even better8. Personalize it.If possible, approach the interviewers afterwards and introduce yourself. Comment on the interview itself, the company mission, any impressions you had of the day (all positive, of course), and restate your qualifications and interest. Try to form that personal connection with each interviewer if you can, grab each persons business card before you go so you can personally follow up with a thank-you letter.With the right attitude and prep, this type of interview can be your answer to networking, learning, and ultimately shining. So, suck it up and good luck--Chelsea Fonden is a career coach and resume writer based in Brooklyn, NY. Over the past 5 years, she has worked with countless jobseekers across industries and professional levels, and holds a passion for womens advancement in the workplace. She received her Bachelor of Arts in Psychology from the University of Maryland and has worked for several NYC non-profits, as well as in freelance roles.

Take more breaks to lose weight

Take more breaks to lose weight Take more breaks to lose weightPosted October 13, 2011, by Josie Chun Recent research has revealed that taking small breaks from sitting at your desk to stand up and make a phone call or walk down the hallway will not only clear your head, but also help you lose weight and improve your heart health and metabolism. The study, published in the European Heart Journal, tracked the daily activity levels of 4800 volunteers and revealed that the longer people were inactive, the higher their levels of blood fats and markers of inflammation and insulin resistance. Conversely, those who took more frequent breaks even short breaks as little as one minute had smaller waist measurements and the most active participants had waists that were 4.1 cm smaller than the least active quarter. Its no surprise that remaining sedentary for prolonged periods will have an adverse effect on your health, and that applies even to those who exercise regularly. What we found w as the more sedentary people were, the more sitting and the more reclining people did, the worse off they were in terms of cardio-metabolic function and inflammation, such as waist circumference, blood fats, lower levels of good cholesterol and protein inflammation markers, said Genevieve Healy, lead author of the report and research fellow at the University of Queensland, to the Sydney Morning Herald. In developed countries where the average person spends more than half their day sitting and heart disease is the number one cause of premature death, this is an important finding. On the up-side, it seems that any movement or activity that breaks up long periods of being sedentary, no matter how small, will have a positive impact on weight and health. Its all about contracting large postural muscles, which flushes out the bad stuff, according to Dr Healy. Even if you exercise for 30 to 60 minutes a day, what you do for the rest of the day may also be important for your cardiovascula r health, Healy told the Yale Medical Group. This research suggests that even small changes to a persons activity levels as little as standing up regularly might help to lower cardiovascular risk. These changes can be readily incorporated into the persons day-to-day life including the work environment. Stand up, move more, more often, could be used as a slogan to help get this message across, said Healy. So that means get off your chair as often as possible while at work, and dont forget that regular exercise is still important. ResourcesMy first resumeCover letter for my first jobCareer Insider StoriesShelley Lask - Body Positive Health & FitnessInterested in becoming a?Human Resources OfficerGeneral ManagerBusiness ManagerAccountantOffice AdministratorPopular Career Searcheseffective oral and written communication skillsattention to detail skillsdefine communication skills11 top tips for effective time managementhow to demonstrate high literacy and numeracy skills CoursesBachelor of Social WorkEnquire verbunden Enquire OnlineCertificate III in Health AdministrationEnquire Online Enquire OnlineBachelor of Criminal JusticeEnquire Online Enquire OnlineCertificate III in Allied Health AssistanceEnquire Online Enquire OnlineJosie ChunRelated ArticlesBrowse moreCareer progressionPop cultureSweet success 5 career lessons from Candy CrushWe can often find life advice in the most unconventional of places. Vivien goes digging around the jaw-breaking gaming phenomenon, Candy Crush, to find some hidden career lesson gems (hard rock candied gems, to be precise).EducationQuality in qualifications how the childcare industry is changingFind out what changes to qualifications and ratios are occurring in the childcare sector and what this means for job opportunities.Social mediaOPINION Why it pays to be socialSocial media. A proactive tool for personal branding or a one way ticket to self-destruction? Our writers go head-to-head.

Avoid These Words on Your Resume and Get More Interviews

Avoid These Words on Your Resume and Get More InterviewsAvoid These Words on Your Resume and Get More InterviewsResume writing is a fine art and yet, too many job candidates are haphazard in their approach. As a result, they find themselves sending out piles of resumes that yield few (if any) quality responses.One common issue has to do with word selection. Whether you realize it or bedrngnis, resumes require a different kind of writing. There are standard conventions that must be respected. When theyre not, you end up looking ill-informed and amateurish. Recruiters and hiring managers are notoriously unforgiving. Even if your experience and skills are indeed an ideal match for the role, its likely that no one will ever realize that. Your resume will be tossed aside within seconds.See 25 Best Business Jobs for 2017.Most people already know to avoid any words that relate to potentially controversial topics, such as religion or politics, and anything that refers directly to a protected class, like age, race, nationality or gender. But theres more to it than that. Here are five key categories to avoid.PronounsStandard resume convention dictates that you should not use pronouns on your resume, including the first-person pronoun I. Instead, you should use what I call a disembodied first-person voice. For example Do not write I increased profitability by 40 percent in the first year after I was hired Write this instead Increased profitability by 40 percent within one yearMany professionals dont agree with this approach, but its not debatable. This is how resumes are written and ignoring the rule simply because you dont like it is counterproductive.Likewise, avoid other pronouns like we, him and her. For example Do not write We helped him set goals for our team Write this instead Helped leadership establish team goalsSee The 25 Highest-Paying Jobs That Dont Require a College Degree.Too Many ArticlesArticles are words such as a, an and the. These words are unnecessary in most cases they just take up space and add visual clutter. Do not write Built a new organizational ordnungsprinzip for the finance department Write this instead Built new organizational system for finance departmentClichesCliches are words or terms that are overused and can be viewed as relatively meaningless. The dictionary definition says they betray a lack of original thought. If you want your resume to stand out and show that youre a unique, valuable asset for the organization, avoid cliches as much as possible.Common cliches include outside the box, go-getter, best of breed, thought leadership, etc. Instead of using such phrases, start citing specific accomplishments that demonstrate the traits youre trying to highlight. Do not write Outside-the-box problem-solver Write this instead Designed solution for expense reporting procedure resulting in 25 percent reduction in errorsToo Many WordsDont use multiple words where one will do just fine. Once again, this just wastes space and creates unnecessary clutter, making your resume harder to read. For example Do not write due to the fact that or in addition to or as well as Write this instead because or andOften, people use these phrases because they sound more professional and pleasing to the ear when read aloud. Remember that your resume is being skimmed its not usually being read word-for-word.See 7 Ways to Crush a Phone Interview.GeneralitiesFinally, avoid nonspecific terms such as very, lots or many. Wherever possible, identify specifics. These general words are too vague and can come off as fabricated or lazy. Even if you cant assign numbers to everything, you can still use more concrete language by providing estimates. Do not write Saved the company a lot of money Write this instead Saved organization $4,500 in wasted materials annually Or write Saved organization thousands in wasted materials annuallyResume writing is unlike almost any other form of writing. While these rules might seem counterintuiti ve or even silly, they ensure youre making the right impression. By following them, you help make your resume easy to read. Instead of focusing on the writing, the recruiter or hiring manager will be able to focus on the content. In the end, thats really what matters most.

The Best Podcasts For Your Career

The Best Podcasts For Your CareerThe Best Podcasts For Your CareerWhether you want something to keep you entertained during morning commute, or if you need extra motivation to push through a tough assignment, the right podcast can give you that extra boost. With so many podcasts to choose from, I narrowed down my top five that are not only entertaining to listen to but will level up your career. Manager ToolsThe popular podcast Manager Tools has over 300 25-minute episodes dedicated to management and leadership issues. With topics ranging from how to deal with a too-full calendar to planning an offsite for your team, the podcast covers everything you need to know to be a successful manager. According to its description on iTunes, Manager Tools has also won the Best Podcast Award in 2006, 2007, 2008 and 2012 from PodCastAwards.com. Download the podcastBeyond the To-Do ListOne can never have too many productivity hacks. Beyond the To-Do List focuses on being your most productive self a t work and in your personal life. Beyond the To-Do List includes interviews, practical advice and how you can use your favorite apps like Pinterest and Evernote to increase your productivity. Each episode is titled clearly so you know exactly whats in store. Some popular episodes are titled, Work from Anywhere, Hustle, and Energy.Download the podcastThe Big Leap ShowAlthough The Big Leap Show is fairly new (its first episode was Jan. 4, 2016), youll find inspiring and motivating interviews to help push your forward to your next career move. The host, Kathlyn Hart, definitely walks the talk of her podcast. She quit her job to backpack through Asia and made her dreams come alive by becoming a life coach and hosting her own podcast. Kathlyn interviews inspiring women and discusses topics like, Creating a Vision and Starting Today and Testing Your Product and Welcoming Feedback.Download the podcastThe Accidental CreativeThe Accidental Creative is a collection of interviews with all type s of people, from creatives to business leaders, on how they live creative and inspiring lives. Todd Henry, the host, is the author of three books (The Accidental Creative, Die Empty, and Louder Than Words) and an international speaker. He touches on topics such as umgang competition and how to stand out in your job.Download the podcastBeing BossThe Being Boss Podcasts tagline is A Podcast for Creative Entrepreneurs. Even if youre not starting your own business, Being Boss shares nuggets of helpful information to thrive in your career. Each episode is about 60 minutes and will inspire you to discover the job you love. A popular episode features an interview with best-selling author Brene Brown on how vulnerability actually helps you in being the best in your career.Download the podcast

What fall (and science) teaches us about life and death

What fall (and science) teaches us about life and deathWhat fall (and science) teaches us about life and deathI was launched as one and ended up being trillions of them. The cells composing my body are amazing micro-machines one hundred of them can fit into the period at the end of this phrase. Regardless of my awareness, each of these teeny tiny units strictly performs its own intricate duties breathing in oxygen and secreting out carbon dioxide, multiplying by splitting into two, migrating around or idling for a while, and ultimately maturing to lay down the specific type of supporting structure known as matrix. The matrix surrounds the cell and sustains its specific function like soft matrix for skin and hard matrix for bones or teeth.A cell even has its own brain or, if you will, control panel the nucleus. This nucleus contains the instructions for building a cell and an entire individual. This fur-letter code, known as DNA and measuring 2 meters long from a single nucleus, dict ates every single programmed task the cell performs during its life.Interestingly, the function of a cell does notlage end at maturation or when it finishes secreting the matrix. The cells function is only complete after its final task which is, amazingly, to die programmed cell death. The term programmed describes the organized, planned and careful dismantling of the cells components rather than a sudden unpredictable ruination.Carefully dismantling lifeThe planned process could be compared to the careful disassembly of a Lego castle. In contrast to the instant gravity-driven wreckage on the ground, pieces are taken off and organized back into their original slots to be eventually reused and reassembled into another complex construction. This organized and programmed ending of the life of a cell was sensibly given the biological term apoptosis from Greek apo, which means off/away, and ptosis, which means dropping, referring to the falling leaves.What is more intriguing than the ap optosis process itself is the analogy behind its name. During autumn, leaves dry and fall off the tree. Despite leaving an obvious leafless and seemingly lifeless structure, it is only by shedding its leaves that the tree can survive the windy and sun-deprived winter, when sudden gusts could blow down a tree laden with a large surface area of leaves.In other words, dismissing its leaves before winter, the tree prepares to reduce wind resistance and to save energy to re-blossom in the spring.The death of the part the leaf as sad as it may seem, is for the sake of the life of the whole tree. If leaves do not leave (is that where their name comes from?), the whole tree will die, taking with it the lingering leaves. Similarly, the apoptosis of a cell is a necessary sacrifice to preserve the life of the whole body.Life goes on Taking ur bones as an example, the balance between the newborn and dying cells is the key to the natural turnover for ur healthy skeleton. In fact, about 10 perc ent of our bone mass is renewed every year with cells dying and new ones taking their place. When the balance of this process is disrupted, disease results. Too many dying cells leads to the loss of bone mass, such as in a condition known as osteoporosis, which means porous bones. Too many new cells leads to bone tumors. Having their programmed death gone awry, cells multiply indefinitely and uncontrollably a condition known as cancer which sets the whole body to an eventual death.On different scales the leaf for a tree, the cell for the body, the individual for the society what we perceive as death is actually an act of carrying on life. Mourning the separation from our beloved inevitably, and rightfully, overrides our understanding or rather the inability to understand death, lifes plainest and most puzzling fact and inescapable fate.All of us will eventually drop off the tree. In fact, birth could ironically be regarded as the primary predisposing factor for death the only guarantee not to fall off is not to get seeded in the first place.Before it is too lateHaving experienced wet eyes, I am not trying or daring to make the departure of our beloved ones into a soothing scientific technicality or underestimate the associated feelings. Indeed, despite what we can learn from trees, we are not trees Feelings are an integrated part of our existence and are what makes us human.Ruth McKernan, a British neuroscientist who studies how our brain functions, having struggled through the moments of her fathers agony and endured the grief of separation, puts it this way in her book Billys Halo That is science and that is real life. At the moments of separation, all the theory doesnt make it easier to bear.This fall, while contemplating the panoply of the fall colors and the leaves dropping, let us remind ourselves to cherish our seniors while they are around. Acknowledging that our comfort and joy are not synonymous, let us serve them with appreciation for what the y have contributed in our lives.Remembering who have passed, let us celebrate their legacy that paved the way to new blossoming generations and certainly we shall mourn our beloved who have prematurely left. Let us decide to do the best we can, wherever and whenever we can for our family, friends, coworkers and all our fellow leaves in society as long as we are still connected to its branches.Samer Zaky, Research Assistant Professor, University of PittsburghThis article is republished from The Conversation under a Creative Commons license. Read the original article.

6 ways to keep your mind from wandering at work during the holidays

6 ways to keep your mind from wandering at work during the holidays6 ways to keep your mind from wandering at work during the holidaysTheres holiday music playing, your coworkers become a bit more cheery, and shopping apps are being downloaded. With all the holiday hoopla going on, how are you staying focused on your work projects?Weve turned to experts for their strategies to keep your eye on your work agenda and your wandering mind for when youre off the clock.Schedule holiday worry timeEveryone has a large holiday to-do list, but with planning, worrying can be managed.platzset aside a specific time each day to think about the gifts you want to purchase, the decorating you want to do, and the parties youd like to attend, says Amy Morin, a psychotherapist and author of 13 Things Mentally Strong People Dont Do.Catch yourselfTry and be one step ahead of your temptation to deviate from your work tasks.If you find yourself starting to shop online at the office or you start making a list of the goodies, or you need to bake when you should be working on a project, remind yourself that you have set aside time to do that later, suggest Morin. That can help you stay better focused on your current tasks.Create shorter work spansBecause there are so many work distractions during the holidays, try to stay focused for small chunks of time.Set a goal to stay on task for a short amount of time 10 or 15 minutes and set a timer, suggests Morin. When the timer goes off, give yourself a quick break, maybe two to five minutes. When your time is up, get back to work.She said these shorter work spurts may create more productivity.Make a list of your holiday tasksBy keeping a do not forget list, this may reduce stress and worry.You might find yourself stressed about all the things you have to remember, which can distract you from your task-at-hand, Morin says. Keep a handy list nearby where you can jot down the stuff that youre afraid you might forget, like the gift you want to buy for a neighbor or the card you forgot to send to your cousin.Knowing that youve written down the things to do and may free up the mental energy you need to concentrate.Consider using vacation timeMake sure you schedule time to shop and decorate. Instead of running around at night and on weekends, try taking a half-day off during the week for holiday errands.An afternoon or morning off when stores are less crowded is an overall time and stress saver, says Melissa Mattern, owner of Meditation for Regular People, a meditation studio in Portland, OR.Slow down the holiday paceOn your lunch break, or before or after work, Mattern says to get back to basics regarding the winter holidays. To become mindful she says to take a walk, a nap, or enjoy a few minutes with a book and even go a step further.Throw a snowball as far as you can throw it, or breathe and gaze at that one Christmas tree in town that is the showstopper, she says. Before you know it the holidays will be over, and the hecti c first quarter begins again.