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Kein Grübeln und Aufschieberitis mehr – so führen Sie sich selbst von Intention zu Aktion!
Überdenken Sie alles kritisch? Fühlen Sie sich manchmal in Ihren Karriereentscheidungen blockiert? Die digitale Revolution des 21. Jahrhunderts hat eine neue Arbeitswelt hervorgebracht, die sowohl eine Spielwiese für endlos viele, aufregende Karrierechancen als auch Auslöser für negative Gefühle wie Unsicherheit und Angst ist. Das ist der Kontext, indem wir berufliche Intentionen definieren, um unserem Potenzial gerecht zu werden und Erfüllung zu finden. Désirée Rehnert und Sebastian Kernbach trugen zur Career Conference der Academy of Management in Wien bei, indem sie erste Ergebnisse ihres Forschungsprojekts zur Karrieregestaltung vorstellten. Ziel der Studie ist es zu verstehen, welche Mechanismen helfen, die emotionale Herausforderung zu meistern, die mit der Karrieregestaltung einhergehen und Intentionen entsprechend den eigenen Wünschen, Werten und Stärken zu definieren – und auch umzusetzen! Von Désirée Rehnert
Kreativität und Emotionsregulierung im Kontext Karriere
Bei der Entwicklung der beruflichen Identität einer Person in der unbeständigen und ambivalenten Arbeitswelt wird Kreativität zu einer immer wichtigeren Ressource, da sie dazu beiträgt, das Selbst und die externen Möglichkeiten zu erforschen. Diese Arbeit zeigt, dass der Einzelne sich von den negativen Gefühlen, die mit beruflichen Herausforderungen verbunden sind, lösen muss, um Zugang zum Selbst zu erhalten, was ihm erlaubt, Absichten zu formulieren, die das Selbst widerspiegeln und mit größerer Wahrscheinlichkeit erfolgreich umgesetzt werden. Darüber hinaus muss der Einzelne seine positiven Gefühle hochregulieren, um trotz der Unsicherheit handeln zu können. Die Forschung liefert Erkenntnisse darüber, welche Mechanismen die Herausforderungen bei der Selbstregulation von Emotionen unterstützen können.
Life Design-Workshops als Untersuchungsfeld
Life Design wendet Designprinzipien an, um die Probleme der beruflichen Wegfindung anzugehen (Stanford Life Design Lab, 2019). Life Design-Workshops haben sich als praktischer Ansatz etabliert, um Menschen zu helfen, die ihr persönliches und berufliches Leben mit einem Sinn für das Selbst, die eigene Identität und dem persönlichen Daseinsgrund gestalten wollen. In quantitativen Studien haben wir untersucht, ob Life Design als Intervention Kreativität und Emotionsregulation fördert und ob sich dies in Karriereintentionen niederschlägt, die mit dem Selbst kongruent sind. Durch die thematische Analyse von Tagebucheinträgen von 42 Studenten, die über die Dauer von 3 Monaten wöchentlich ihre Reflexionen verfassten, wurden Mechanismen identifiziert, die dazu beitragen, negative und positive Emotionen im Kontext der Karrieregestaltung herunter- und hochzuregulieren.
Was erweitert den Blick des Einzelnen bei der Gestaltung seiner Karriere von der Absicht zur Handlung?
Die Ergebnisse könnten nicht nur für Studierende, die ihre Karriere gestalten, sondern auch für Fach- und Führungskräfte relevant sein, die ihre affektive Selbstregulation verstärken wollen, um ihre Karriereziele zu erreichen:
1. Kreativität – Setzen Sie sich kreativ mit Ihrer Herausforderung auseinander, um negative Gedankenkreise zu durchbrechen.
Die Analyse der Tagebücher der Studierenden ergab, dass die wahrgenommenen Herausforderungen in Bezug auf die Karriere alle in gewisser Weise mit der Erfahrung negativer Emotionen verbunden sind. Die negativen Affektzustände reichten von Angst, Besorgnis, Enttäuschung und Frustration bis hin zum Zögern – Gemütszustände, die sich aus Selbstkritik, dem sozialen Vergleich und der Angst vor der Bewertung durch andere ergaben. Die Auseinandersetzung mit den Themen, die unangenehme Gefühle hervorrufen, war hilfreich, um negative Affekte herunter zu regulieren, insbesondere wenn Themen mit kreativen Methoden angegangen wurden, die die kollektive Intelligenz anzapfen und die Vernetzung fördern. Darüber hinaus ergaben sich durch individuelle Methoden wie Schreiben oder visuelles Arbeiten neue Perspektiven, indem der Geist entlastet und neue Denkweisen aktiviert wurden. Die Ergebnisse der quantitativen Studie zeigen, dass Doktoranden, die an einer Life Design-Intervention teilnahmen und während der Intervention hohe Werte in kreativer Selbstwirksamkeit erreichten, eher selbstkongruente Absichten entwickelten.
2. Empathie – Öffnen Sie sich gegenüber anderen, da Sie sich selbst begegnen könnten, indem Sie anderen mit Empathie begegnen.
Es wurde festgestellt, dass Strategien mit einem positiven Einfluss auf die Emotionsregulation des Individuums mit sozialem Austausch, genauer gesagt mit Empathie, verbunden sind. Der Austausch von Gedanken innerhalb einer Gruppe führte sowohl zu einer Verringerung der Negativität als auch durch den Zugewinn neuer Perspektiven zu neuen positiven Gefühlen wie Enthusiasmus. Mit anderen über die eigenen Ängste zu sprechen und das (trainierte) Zuhören zu persönlichen Geschichten anderer, schuf nicht nur einen emotionalen Raum, sondern ebnete auch den Weg für mehr Klarheit, was man mit seiner Karriere vorhat.
3. Achtsames Selbstmitgefühl – Sehen Sie sich selbst, wie Sie sind, aber tun Sie es mit den Augen Ihres besten Freundes.
Durch das Feedback von anderen und das Selbstreflektieren in einer wohlwollenden Art und Weise steigerte der Einzelne seine Fähigkeit der Selbstwahrnehmung und konnte Karriereziele in Übereinstimmung mit seinen Interessen und Werten besser definieren. Nicht nur die Entdeckung des Selbst kann eine erfolgreiche Komponente sein, um den gewünschten Zielen näher zu kommen, sondern vor allem sich selbst mit Empathie zu begegnen: „Ich beschließe, eine Haltung zu bewahren, in der ich mögliche Misserfolge akzeptiere und sie als ein Potenzial für Wachstum sehe, nicht als Beweis für Unfähigkeit.“ Ein achtsames Selbstmitgefühl bedeutet, dass wir uns selbst gegenüber freundlich sind, wenn das Leben schwierig wird. Die Erkenntnis, dass der Mensch unvollkommen ist, kann zum mutigen Handeln motivieren, auch wenn gleichzeitig Unsicherheit die Möglichkeit des Scheiterns mit sich bringt. Statt harte Selbstkritik zu üben, geht es um die achtsame Akzeptanz schmerzhafter Emotionen.
4. „Happy Prototyping“ – Gehen Sie schrittweise vorwärts und stellen Sie sicher, dass Sie auf dem Weg Ihre Batterien mit positiven Gefühlen aufladen.
Um ins Umsetzen der Absichten zu kommen und dabei nicht die Ausdauer zu verlieren, müssen positive Gefühle aus verschiedenen Quellen und regelmäßig rekrutiert werden. Es ist zwar kontraintuitiv, aber eine Konzentration auf die Gegenwart statt auf die Zukunft kann dabei förderlich sein. Die Nutzung des gegenwärtigen Moments, so dass die Absicht oder vielleicht sogar mehrere Optionen von Absichten sofort und mit geringem Risiko getestet und ausprobiert werden können, bringt die Möglichkeit mit sich, dass man durch die schrittweise Umsetzung sofort eine extrinsische oder intrinsische Belohnung erhält. Vollkommene Pläne in einem traditionellen perfektionistischen Ansatz lassen oft die Möglichkeit eines iterativen Feedbacks vermissen. Darüber hinaus hilft es schnelle „Wohlfühl-Booster“ einzuplanen, um Phasen zu überwinden, in denen es hart wird und positive Emotionen ausbleiben. Sport, gutes Essen und Treffen mit Wegbegleitern sind wirkungsvolle Strategien, um die positiven Emotionen für die erfolgreiche Umsetzung von Maßnahmen zu verstärken.
5. Life Design bietet Möglichkeiten, mit der Komplexität der Karrieregestaltung umzugehen.
Unsere quantitative Studie liefert Unterstützung für die These, dass Life Design signifikant zur Regulierung von Emotionen beiträgt. Insbesondere legen unsere Ergebnisse nahe, dass die Handlungsorientierung – die Fähigkeit zur Runterregulierung negativer Emotionen nach unschönen Ereignissen und die Hochregulierung positiver Emotionen für zukünftiges Handeln – signifikant zunimmt. Diese Erkenntnis ist besonders vielversprechend, da die Handlungsorientierung nicht nur als wichtiger Prädiktor für den Umsetzungserfolg in Zeiten des Wandels gilt, sondern auch als stabiles Merkmal angesehen werden kann und daher eigentlich nicht einfach verändert werden kann.
Kontakt
Désirée Rehnert; désirée.rehnert@unisg.ch
Sebastian.Kernbach; Sebastian.kernbach@unisg.ch
Referenzen
Stanford Life Design Lab, 2019. http://lifedesignlab.stanford.edu
Bildquelle: Mudassar Iqbal on Pixabay
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