Working as a designer can be incredibly stressful. Our work is constantly subject to intense scrutiny and debate from clients and colleagues. If we're consultants, we have the added pressure of constantly proving our worth to clients. If we're in-house, we may have to get along with and even prove the value of UX to other departments. Even the fast pace and ill-defined nature of the field itself can lead to stress: we can suffer from impostor syndrome and general insecurity about where we fit in our own profession. In this talk we'll take a frank look at common UX stressors and, most importantly, we will discuss ways to address them. You'll leave better prepared to handle a UXer's everyday challenges, and with a myriad of ways to improve your emotional wellbeing.
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Coping With the Stress of a Career in UX - Meredith Noble
1. Coping With the Stress
of a Career in UX
Meredith Noble
Director of User Experience, Cloudberry Creative
@meredi | meredith@meredi.com
June 24, 2015 | UXPA
Dilbert,byScottAdams,2005
11. @meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
12. @meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
perfectionistic
13. @meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
perfectionistic
emotion-squelcher…
14. @meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
perfectionistic
emotion-squelcher…
…who chose a role with intense deadlines and
external judgment!
15. @meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
perfectionistic
emotion-squelcher…
…who chose a role with intense deadlines and
external judgment!
I hit a breaking point.
16. @meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
perfectionistic
emotion-squelcher…
…who chose a role with intense deadlines and
external judgment!
I hit a breaking point.
Something needed to change.
23. @meredi
Talk Outline
• What is stress? Why is it a problem?
• Why is stress a problem for UXers?
• How stressed out are we?
5
24. @meredi
Talk Outline
• What is stress? Why is it a problem?
• Why is stress a problem for UXers?
• How stressed out are we?
• Stress topics: choose-your-own adventure
5
25. @meredi
Talk Outline
• What is stress? Why is it a problem?
• Why is stress a problem for UXers?
• How stressed out are we?
• Stress topics: choose-your-own adventure
• Other ways to combat stress
5
26. @meredi
Talk Outline
• What is stress? Why is it a problem?
• Why is stress a problem for UXers?
• How stressed out are we?
• Stress topics: choose-your-own adventure
• Other ways to combat stress
• Resources
5
30. @meredi
What is stress?
6
• Autonomic nervous system:
• Parasympathetic nervous system
(‘rest and digest’)
• Sympathetic nervous system
(‘fight, flight, or freeze’)
37. @meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
• Non-essential activities stop or slow:
38. @meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
• Non-essential activities stop or slow:
• Digestion
39. @meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
• Non-essential activities stop or slow:
• Digestion
• Immunity
40. @meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
• Non-essential activities stop or slow:
• Digestion
• Immunity
• Growth & tissue repair
41. @meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
• Non-essential activities stop or slow:
• Digestion
• Immunity
• Growth & tissue repair
• Blood flow to skin
42. @meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
• Non-essential activities stop or slow:
• Digestion
• Immunity
• Growth & tissue repair
• Blood flow to skin
• Etc.
44. @meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
45. @meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
46. @meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
47. @meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
• Psychological
48. @meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
• Psychological
• Ongoing
49. @meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
• Psychological
• Ongoing
50. @meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
• Psychological
• Ongoing
• Our bodies are sustaining
long-term damage!
54. @meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
55. @meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
56. @meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
– Increased illness
57. @meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
– Increased illness
– Ulcers, irritable bowel syndrome
58. @meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
– Increased illness
– Ulcers, irritable bowel syndrome
– Diabetes, metabolic syndrome
59. @meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
– Increased illness
– Ulcers, irritable bowel syndrome
– Diabetes, metabolic syndrome
– Pain disorders
63. @meredi 11
Why Stress is Bad for UXers
• Hinders creativity
• Creates tunnel vision
• Reduces empathy in men
64. @meredi 11
Why Stress is Bad for UXers
• Hinders creativity
• Creates tunnel vision
• Reduces empathy in men
• Hinders accessibility of
memories
65. @meredi 11
Why Stress is Bad for UXers
• Hinders creativity
• Creates tunnel vision
• Reduces empathy in men
• Hinders accessibility of
memories
• Reduces our ability to
learn and store memories
68. @meredi 12
How Stressed Are We?
Last week, were you:
• Not at all stressed
• Somewhat stressed
• Moderately stressed
• Very stressed
• Extremely stressed
69. @meredi 13
Stress: Choose Your Own Adventure!
Impostor Syndrome Unnecessary Meetings Too Much Work;
Deadlines
Improper Expectations Keeping Up
70. @meredi 14
Watch for Key Approaches (4 As)
ALTER the stressor
AVOID the stressor
ADAPT to the stressor
ACCEPT the stressor
bit.ly/fourAs
75. @meredi 15
Impostor Syndrome
What is it?
• Feeling inadequate and like a
fraud despite evidence to the
contrary
• The tendency to attribute
success to external factors
(like luck)
76. @meredi 15
Impostor Syndrome
What is it?
• Feeling inadequate and like a
fraud despite evidence to the
contrary
• The tendency to attribute
success to external factors
(like luck)
• The fear of being found out
and having your true abilities
discovered
82. @meredi 17
Impostor Syndrome
Why do we have it?
• We don’t have
certifications
• We don’t have a good way
to see other people’s work
or process
83. @meredi 17
Impostor Syndrome
Why do we have it?
• We don’t have
certifications
• We don’t have a good way
to see other people’s work
or process
• “Should” articles
84. @meredi 17
Impostor Syndrome
Why do we have it?
• We don’t have
certifications
• We don’t have a good way
to see other people’s work
or process
• “Should” articles
• Always feeling behind in
knowledge
90. @meredi 18
Impostor Syndrome
How do we prevent it?
• Avoid the words “just”,
“only”
• Find someone who can
mentor & support you
• Write down your wins
91. @meredi 18
Impostor Syndrome
How do we prevent it?
• Avoid the words “just”,
“only”
• Find someone who can
mentor & support you
• Write down your wins
• Remember you’re not
alone!
102. @meredi
Unnecessary Meetings
21
• Decline meetings you
don’t feel are necessary
• Block out non-
negotiable time in your
calendar
• Try email or phone
instead, or dropping by
someone’s desk
108. @meredi
Unnecessary Meetings
22
• Improve the meeting:
• Ensure everyone’s
there who needs to be
• Suggest no tech
• Suggest standing up
• Insist on an agenda in
advance
109. @meredi
Unnecessary Meetings
22
• Improve the meeting:
• Ensure everyone’s
there who needs to be
• Suggest no tech
• Suggest standing up
• Insist on an agenda in
advance
• Conclude with action
items
113. @meredi 24
Too Much Work; Deadlines
• Break a project into small
steps, allocate time &
prioritize
114. @meredi 24
Too Much Work; Deadlines
• Break a project into small
steps, allocate time &
prioritize
• Get fresh eyes on the
problem
115. @meredi 24
Too Much Work; Deadlines
• Break a project into small
steps, allocate time &
prioritize
• Get fresh eyes on the
problem
• Try the Pomodoro Technique
116. @meredi 24
Too Much Work; Deadlines
• Break a project into small
steps, allocate time &
prioritize
• Get fresh eyes on the
problem
• Try the Pomodoro Technique
• TAKE A BREAK
117. @meredi 24
Too Much Work; Deadlines
• Break a project into small
steps, allocate time &
prioritize
• Get fresh eyes on the
problem
• Try the Pomodoro Technique
• TAKE A BREAK
• Renegotiate with new
information
123. @meredi 26
Improper Expectations
• In-house:
• Ever been asked to do a
research study in a week?
• Or were brought in to do
research at the tail end of
design?
124. @meredi 26
Improper Expectations
• In-house:
• Ever been asked to do a
research study in a week?
• Or were brought in to do
research at the tail end of
design?
125. @meredi 26
Improper Expectations
• In-house:
• Ever been asked to do a
research study in a week?
• Or were brought in to do
research at the tail end of
design?
• Agency-side:
126. @meredi 26
Improper Expectations
• In-house:
• Ever been asked to do a
research study in a week?
• Or were brought in to do
research at the tail end of
design?
• Agency-side:
• Ever had a client completely
get the wrong idea?
147. @meredi 30
Keeping Up
• YOU ARE NOT BEHIND
• Follow your passion
• Dedicate time each
morning to read one
thing
148. @meredi 30
Keeping Up
• YOU ARE NOT BEHIND
• Follow your passion
• Dedicate time each
morning to read one
thing
• Try using a tool like
Nuzzel to monitor the
zeitgeist
152. @meredi
General Ways to Combat Stress
32
1. Make friends with your thoughts
(defusion in Acceptance & Commitment Therapy)
153. @meredi
General Ways to Combat Stress
32
1. Make friends with your thoughts
(defusion in Acceptance & Commitment Therapy)
• “I’m having the thought that…”
154. @meredi
General Ways to Combat Stress
32
1. Make friends with your thoughts
(defusion in Acceptance & Commitment Therapy)
• “I’m having the thought that…”
• Sing the thought to “Happy Birthday”
155. @meredi
General Ways to Combat Stress
32
1. Make friends with your thoughts
(defusion in Acceptance & Commitment Therapy)
• “I’m having the thought that…”
• Sing the thought to “Happy Birthday”
• Name your stories