Exploiting Rapid Change in Technology

Enhanced Learning

… for Post Graduate Education

What do we mean by overwhelmed? EAJs version

Mentally: Too many diverse responsibilities Physically Tired Emotionally On edge Spiritually Drained – out of touch with power of life force

Issues Related to Chronic Stress… APA

A. Worsening heart disease risk factors such as hypertension and high cholesterol levels

B. Causing you to eat in unhealthy ways in response to the stress

C. Leading to depression, which can put you at a greater risk for heart disease, obesity and kidney dysfunction

D. Lowering your immune system

E. All of the above

Managing Stress.1 APA

APA offers the following tips on how to manage your stress:

Understand how you experience stress. Everyone experiences stress differently. How do you know when you are stressed? How are your thoughts or behaviors different from times when you do not feel stressed?

Identify your sources of stress. What events or situations trigger stressful feelings? Are they related to your children, family, health, financial decisions, work, relationships or something else?

Learn your own stress signals. People experience stress in different ways. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control, or experience headaches, muscle tension or a lack of energy. Gauge your stress signals.

Recognize how you deal with stress. Determine if you are using unhealthy behaviors (such as smoking, drinking alcohol and over/under eating) to cope. Is this a routine behavior, or is it specific to certain events or situations? Do you make unhealthy choices as a result of feeling rushed and overwhelmed?

Managing Stress.2 APA

Find healthy ways to manage stress. Consider healthy, stress-reducing activities such as meditation, exercising or talking things out with friends or family. Keep in mind that unhealthy behaviors develop over time and can be difficult to change. Don't take on too much at once. Focus on changing only one behavior at a time.

Take care of yourself. Eat right, get enough sleep, drink plenty of water and engage in regular physical activity. Ensure you have a healthy mind and body through activities like yoga, taking a short walk, going to the gym or playing sports that will enhance both your physical and mental health. Take regular vacations or other breaks from work. No matter how hectic life gets, make time for yourself — even if it's just simple things like reading a good book or listening to your favorite music.

Reach out for support. Accepting help from supportive friends and family can improve your ability to manage stress. If you continue to feel overwhelmed by stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviors.

Quote from Yu About PhD Stress Stress of non finishing

William Emmanuel Yu forgot to mention the letter that you get from the department that says: "You've been here too long already. Do us all a favor, finish up and get the &(&%(&* out. Ignore this, and we'll be handing you an MSCS on your way out the door." I quit my job the very next day, finished up, and was out in 9 months. :-)

Re-Igniting After Stress How stress smart are you? Test HERE

Three steps:

Withdrawal,

Centering,

Re-energize through yoga, breathing, etc

Believe in, engage with: 1. the restorative power of wilderness 2. The arts 3. Quality relationships 4. Bubbles – things that make us smile 5. Reminiscences 6. Vacations 7. Giving to others 8. Learning something new 9. Sports 10. Cooking and eating well

Quote from Anonymous about PhD Stress

This is likely because of the amount of time and effort

we have already placed into the objective research

and dissertation then we are at the mercy of a

subjective human panel.

Lastly, stress increases as you reach the finish line.

Habits of Mind

1. When you think things will trigger your prefrontal cortext plan ahead

2. Mind determines experience

3. Can choose the way we think

4. Zeal and persistence

5. To be asleep at the wheel—to rely only on the known, the

familiar, the automatized—is to invite disaster.

6. Perfectionism is not productive

7. Cultivate an attitude of gratitude

Connectedness

1. Self actualization goes hand in hand with empathy for others

2. Curtail comparison between people

3. Engagement and relationships

4. Systems thinking realizing the connectedness in all things

5. Parasympathetic nervous system (PNS) helps us relax - meditation, etc

strengthens it

6. Need to meet needs for relatedness, competence, and autonomy

Mastery

1. The hardest thing is to be something you are not

2. Give up perfectionism

3. Action is motivating

4. Brain power is aided by physical exercise

5. Ten thousand hours

6. The master is the one who stays on the path day

after day, year after year.

References

Buscaglia, L. F. (1982). Love [sound recording]. Chicago, IL: Nightingale-Conant Corp.,.

Branden, N. (1999). The art of living consciously : the power of awareness to transform everyday life. New

York: Fireside/Simon & Schuster.

Csikszentmihalyi, M. (1994). Flow [the psychology of optimal experience] [sound recording]. New York, NY:

Simon & Schuster Audio,.

Gelb, M., & Howell, K. (2012). Brain power : improve your mind as you age. Novato, Calif.: New World

Library.

Goleman, D. (2006). Working with emotional intelligence (Bantam hardcover reissue ed.). New York:

Bantam Books.

Hanson, R., & Mendius, R. (2009). Buddha's brain : the practical neuroscience of happiness, love &

wisdom. Oakland, CA: New Harbinger Publications.

Leonard, G. (1991). Mastery : the keys to long-term success and fulfillment. New York, N.Y.: Dutton.

Maslow, A. H., & Frager, R. (1987). Motivation and personality (3rd ed.). New York: Harper and Row.

Seligman, M. E. P. (2006). Learned optimism : how to change your mind and your life (1st Vintage Books

ed.). New York: Vintage Books.

Tharp, T., & Reiter, M. (2006). The creative habit : learn it and use it for life : a practical guide (1st Simon &

Schuster pbk. ed.). New York: Simon & Schuster.

February is Coaching Month

Every couple of weeks we’ll introduce and focus on a different coach 1. Lots of new helpful hints per phase of doctoral work 2. Additional videos in the interviews 3. Ask questions during webinars 4. Members have professors on Skype Now is Dr Maria…. A simple thank you does not express how I feel about the help, guidance, advice and support I have received through the services of DoctoralNet, and in particular Maria. While I know that I have completed the required work for my Doctorate, this would never have been possible without the services you and your team offer.

What’s Up 4 Free @ DoctoralNet.com?

1. Community

2. Blog

3. 365 Daily Inspirations

4. Your personal milestone checklist – free

but requires site basic registration

5. Want these slides? Give me your email or

ask for them at alana@doctoralnet.com