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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
@meredi
Hello.
2
@meredi
Hello.
I’m Meredith.
2
@meredi
Hello.
I’m Meredith.
I’ve been a UX consultant for 10 years.
2
@meredi
Hello.
I’m Meredith.
I’ve been a UX consultant for 10 years.
My work sometimes often stresses me out.
2
@meredi 3
Me and Stress
@meredi 3
Me and Stress
@meredi 3
Me and Stress
I’m a
@meredi 3
Me and Stress
I’m a
sensitive,
@meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
@meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
@meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
perfectionistic
@meredi 3
Me and Stress
I’m a
sensitive,
conscientious,
people-pleasing,
perfectionistic
emotion-squelcher…
@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!
@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.
@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.
@meredi 4
Me and Stress
@meredi 4
Me and Stress
@meredi
I started exploring the mind-body
connection and the effects
thoughts and emotions can have
on our bodies.
4
Me and Stress
@meredi
Talk Outline
5
@meredi
Talk Outline
• What is stress? Why is it a problem?
5
@meredi
Talk Outline
• What is stress? Why is it a problem?
• Why is stress a problem for UXers?
5
@meredi
Talk Outline
• What is stress? Why is it a problem?
• Why is stress a problem for UXers?
• How stressed out are we?
5
@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
@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
@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
@meredi
What is stress?
6
@meredi
What is stress?
6
• Autonomic nervous system:
@meredi
What is stress?
6
• Autonomic nervous system:
• Parasympathetic nervous system
(‘rest and digest’)
@meredi
What is stress?
6
• Autonomic nervous system:
• Parasympathetic nervous system
(‘rest and digest’)
• Sympathetic nervous system
(‘fight, flight, or freeze’)
@meredi
What is stress?
7
@meredi
What is stress?
7
• Fear system constantly
scanning the environment
@meredi
What is stress?
7
• Fear system constantly
scanning the environment
• Activates hormone craziness!
@meredi
What is stress?
8
@meredi
What is stress?
8
• Energy is mobilized to send to muscles
@meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
@meredi
What is stress?
8
• Energy is mobilized to send to muscles
• Heart rate and blood pressure increase
• Non-essential activities stop or slow:
@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
@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
@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
@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
@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.
@meredi 9
Why is stress a problem?
@meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
@meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
@meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
@meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
• Psychological
@meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
• Psychological
• Ongoing
@meredi 9
Why is stress a problem?
• Lions aren’t a big problem
in 2015
• Most of our stress is:
• Psychological
• Ongoing
@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!
@meredi 10
Why is stress a problem?
@meredi 10
Why is stress a problem?
@meredi 10
Why is stress a problem?
• Chronic stress can lead to:
@meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
@meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
@meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
– Increased illness
@meredi 10
Why is stress a problem?
• Chronic stress can lead to:
– Heart disease
– Depression and anxiety
– Increased illness
– Ulcers, irritable bowel syndrome
@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
@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
@meredi 11
Why Stress is Bad for UXers
@meredi 11
Why Stress is Bad for UXers
• Hinders creativity
@meredi 11
Why Stress is Bad for UXers
• Hinders creativity
• Creates tunnel vision
@meredi 11
Why Stress is Bad for UXers
• Hinders creativity
• Creates tunnel vision
• Reduces empathy in men
@meredi 11
Why Stress is Bad for UXers
• Hinders creativity
• Creates tunnel vision
• Reduces empathy in men
• Hinders accessibility of
memories
@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
@meredi 12
How Stressed Are We?
@meredi 12
How Stressed Are We?
@meredi 12
How Stressed Are We?
Last week, were you:
• Not at all stressed
• Somewhat stressed
• Moderately stressed
• Very stressed
• Extremely stressed
@meredi 13
Stress: Choose Your Own Adventure!
Impostor Syndrome Unnecessary Meetings Too Much Work;
Deadlines
Improper Expectations Keeping Up
@meredi 14
Watch for Key Approaches (4 As)
ALTER the stressor
AVOID the stressor
ADAPT to the stressor
ACCEPT the stressor
bit.ly/fourAs
@meredi 15
Impostor Syndrome
@meredi 15
Impostor Syndrome
What is it?
@meredi 15
Impostor Syndrome
What is it?
@meredi 15
Impostor Syndrome
What is it?
• Feeling inadequate and like a
fraud despite evidence to the
contrary
@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)
@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
@meredi 16
Impostor Syndrome
Lori Widelitz-Cavallucci & Amy Silvers
bit.ly/uximpostersyndrome
@meredi 17
Impostor Syndrome
@meredi 17
Impostor Syndrome
Why do we have it?
@meredi 17
Impostor Syndrome
Why do we have it?
@meredi 17
Impostor Syndrome
Why do we have it?
• We don’t have
certifications
@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
@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
@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
@meredi 18
Impostor Syndrome
@meredi 18
Impostor Syndrome
How do we prevent it?
@meredi 18
Impostor Syndrome
How do we prevent it?
@meredi 18
Impostor Syndrome
How do we prevent it?
• Avoid the words “just”,
“only”
@meredi 18
Impostor Syndrome
How do we prevent it?
• Avoid the words “just”,
“only”
• Find someone who can
mentor & support you
@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
@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!
@meredi 19
Impostor Syndrome
@meredi 19
Impostor Syndrome
• Any other tips?
@meredi
Unnecessary Meetings
20
@meredi
Unnecessary Meetings
20
• Key question:

“Should I attend?”
bit.ly/unnecessarymeetings
@meredi
Unnecessary Meetings
20
• Key question:

“Should I attend?”
• Ask yourself
bit.ly/unnecessarymeetings
@meredi
Unnecessary Meetings
20
• Key question:

“Should I attend?”
• Ask yourself
• Ask your boss
bit.ly/unnecessarymeetings
@meredi
Unnecessary Meetings
20
• Key question:

“Should I attend?”
• Ask yourself
• Ask your boss
• Ask your colleagues
bit.ly/unnecessarymeetings
@meredi
Unnecessary Meetings
21
@meredi
Unnecessary Meetings
21
• Decline meetings you
don’t feel are necessary
@meredi
Unnecessary Meetings
21
• Decline meetings you
don’t feel are necessary
• Block out non-
negotiable time in your
calendar
@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
@meredi
Unnecessary Meetings
22
@meredi
Unnecessary Meetings
22
• Improve the meeting:
@meredi
Unnecessary Meetings
22
• Improve the meeting:
• Ensure everyone’s
there who needs to be
@meredi
Unnecessary Meetings
22
• Improve the meeting:
• Ensure everyone’s
there who needs to be
• Suggest no tech
@meredi
Unnecessary Meetings
22
• Improve the meeting:
• Ensure everyone’s
there who needs to be
• Suggest no tech
• Suggest standing up
@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
@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
@meredi
Unnecessary Meetings
23
@meredi
Unnecessary Meetings
23
• Any other tips?
@meredi 24
Too Much Work; Deadlines
@meredi 24
Too Much Work; Deadlines
• Break a project into small
steps, allocate time &
prioritize
@meredi 24
Too Much Work; Deadlines
• Break a project into small
steps, allocate time &
prioritize
• Get fresh eyes on the
problem
@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
@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
@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
@meredi 25
Too Much Work; Deadlines
@meredi 25
Too Much Work; Deadlines
• Any other tips?
@meredi 26
Improper Expectations
@meredi 26
Improper Expectations
• In-house:
@meredi 26
Improper Expectations
• In-house:
• Ever been asked to do a
research study in a week?
@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?
@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?
@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:
@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?
@meredi 27
Improper Expectations
@meredi 27
Improper Expectations
• Proactive education:
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
• Lunch & learns
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
• Lunch & learns
• Repeat, repeat, repeat
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
• Lunch & learns
• Repeat, repeat, repeat
• Get creative with execution
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
• Lunch & learns
• Repeat, repeat, repeat
• Get creative with execution
• Bi-weekly research sessions
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
• Lunch & learns
• Repeat, repeat, repeat
• Get creative with execution
• Bi-weekly research sessions
• Guerrilla testing
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
• Lunch & learns
• Repeat, repeat, repeat
• Get creative with execution
• Bi-weekly research sessions
• Guerrilla testing
• Etc.
@meredi 27
Improper Expectations
• Proactive education:
• Strategic one-on-one
meetings
• Lunch & learns
• Repeat, repeat, repeat
• Get creative with execution
• Bi-weekly research sessions
• Guerrilla testing
• Etc.
• Find powerful / persuasive allies
@meredi 28
Improper Expectations
@meredi 28
Improper Expectations
• Killer kick-off meetings
(over-communicate)
@meredi 28
Improper Expectations
• Killer kick-off meetings
(over-communicate)
• Be realistic & leave
buffer room
@meredi 28
Improper Expectations
• Killer kick-off meetings
(over-communicate)
• Be realistic & leave
buffer room
• Use your research skills:
listen & intuit
@meredi 29
Improper Expectations
@meredi 29
Improper Expectations
• Any other tips?
@meredi 30
Keeping Up
@meredi 30
Keeping Up
• YOU ARE NOT BEHIND
@meredi 30
Keeping Up
• YOU ARE NOT BEHIND
@meredi 30
Keeping Up
• YOU ARE NOT BEHIND
• Follow your passion
@meredi 30
Keeping Up
• YOU ARE NOT BEHIND
• Follow your passion
• Dedicate time each
morning to read one
thing
@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
@meredi 31
Keeping Up
@meredi 31
Keeping Up
• Any other tips?
@meredi
General Ways to Combat Stress
32
@meredi
General Ways to Combat Stress
32
1. Make friends with your thoughts 

(defusion in Acceptance & Commitment Therapy)
@meredi
General Ways to Combat Stress
32
1. Make friends with your thoughts 

(defusion in Acceptance & Commitment Therapy)
• “I’m having the thought that…”
@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”
@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
@meredi
Ways to Combat Stress
33
@meredi
Ways to Combat Stress
33
2. Practice self-compassion
@meredi
Ways to Combat Stress
34
@meredi
Ways to Combat Stress
34
3. Use a relaxation technique to
return to ‘rest and digest’
@meredi
Ways to Combat Stress
34
3. Use a relaxation technique to
return to ‘rest and digest’
• 3 deep breaths, 9 times
@meredi
Ways to Combat Stress
34
3. Use a relaxation technique to
return to ‘rest and digest’
• 3 deep breaths, 9 times
• Exercise
@meredi
Ways to Combat Stress
34
3. Use a relaxation technique to
return to ‘rest and digest’
• 3 deep breaths, 9 times
• Exercise
• Open Focus
@meredi
Ways to Combat Stress
35
@meredi
Ways to Combat Stress
35
4. Tune into your emotions
@meredi
Ways to Combat Stress
35
4. Tune into your emotions
@meredi
Ways to Combat Stress
35
4. Tune into your emotions
• How am I feeling right now?
@meredi
Ways to Combat Stress
35
4. Tune into your emotions
• How am I feeling right now?
• Let yourself feel it
@meredi
Resources
36
@meredi
Resources
36
The Open Focus Brain
Les Fehmi and Jim Robbins
@meredi
Resources
36
The Open Focus Brain
Les Fehmi and Jim Robbins
Why Zebras Don’t Get Ulcers
Robert M. Sapolsky
@meredi
Resources
37
@meredi
Resources
37
The Happiness Trap
Russ Harris
@meredi
Resources
37
The Happiness Trap
Russ Harris
The Inner Game of Stress
W. Timothy Gallwey
@meredi
Resources
38
@meredi
Resources
38
Self-Compassion
Kristin Neff
@meredi
Resources
38
Self-Compassion
Kristin Neff
The Mindful Path to Self-
Compassion
Christopher K. Germer
@meredi
Resources
39
@meredi
Resources
39
Mind Body Toolbox 

Audio Course & Other
Resources
Abigail Steidley
abigailsteidley.com
Thanks!
Meredith Noble
Director of User Experience, Cloudberry Creative
@meredi | meredith@meredi.com
@meredi 41
Questions?

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