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Coping With the Stress of a Career in UX - Meredith Noble

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UXPA International
UXPA International

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 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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