How to Find a Balance: Strategies Towards Advancing your Career While

Maintaining Personal Commitments

How to Find a Balance: Strategies Towards Advancing your Career While

Maintaining Personal Commitments

Rodney Parks, Ph.D.&

Adam Lawrence

The University of Georgia

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Career – Vocational

Relationships

Time & Commitment Conflict

Academics

Environmental Features

• Necessity for optimum performance in all spheres of life creates stress

• Tests, papers, projects, research, teaching, class participation

• Romantic attachments, family, friends, colleagues, peers, professors

• Employment opportunities, professional development

• Financial strain, competition for resources, limited pay

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Symptoms of Strain & Coping Mechanisms

Stress/Anxiety: Substance dependence1

Procrastination: Denial, Avoidance2

Motivation: Loss of Focus and Confidence3

Deterrents: Abandoning goals4

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SPICES Model

Key campus and community resources

Skills associated with healthy coping with

different dimensions of stress

A framework for examining work-

education-life balance. Results lead to importance of:

Adopting wellness behaviors necessary to

alleviate conflict between time and

diverse commitments.

Work Life Balance

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Social wellness involves the ability to interact with others by developing & maintaining healthy relationships

Examining Skills/Coping How do I manage being scrutiny for delegating time and

attention? How strong is my social support network? Do I use it?

Wellness Behaviors Nurture professional and personal relationships – shared

projects/interests Plan for fun/social time Make time for non-school, non-work friends

Social Health

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Key Campus and Community Resources Student Organizations Local Organizations (Events Calendars)

Social Wellness

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Physical Health

Physical wellness requires regular physical activity, proper nutrition, and quality rest

Examining Skills/Coping Is good exercise, eating, and rest a regular priority? Am I becoming dependent on possibly detrimental substances or

activities? Wellness Behaviors

Schedule physical activity during study breaks/weekends Find a routine that benefits you, not adds additional strain During high strain, prioritize nutrition, and rest

Campus/Community Resources Nutrition (Health Promotion) and Activity Center

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Physical Wellness

Key Campus and Community Resources Campus activities Nutrition (Health Promotion)

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Intellectual Health

Physical wellness focused on creative and stimulating mental activities that provide ongoing intellectual growth.

Examining Skills/Coping How am I improving and enhancing my capacity to learn to

optimize academic, professional, and personal growth? What preparations am I making to enable improvement?

Wellness Behaviors Work smarter (work that is good vs. good enough) Building mentor relationships that support job search

Campus/Community Resources Career Center/Professional Organizations

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Cultural Health Cultural wellness is the process of engaging and learning through

involvement with diversity Examining Skills/Coping

How skilled am I at building awareness and fostering healthy diverse relationships?

What cultural aspects do I need to embrace and be knowledgeable of in my field?

Wellness Behaviors Increase diversity self awareness: Comfort v. Discomfort Use of class assignments to increase diversity knowledge Use breaks to travel and experience diversity

Campus/Community Resources Intercultural Affairs/Local Events

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Emotional Health

Emotional wellness is the ability to acknowledge, accept, and accurately express various feelings

Examining Skills/Coping How skilled am I at expressing feelings that can facilitate

relationships and connections? Can I successfully manage stress, anger, and sadness?

Wellness Behaviors Awareness of feelings to help quality decision making Support networks for venting, support, and help

Campus/Community Resources Health Center/Local Counseling Centers

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Spiritual Health

Spiritual wellness is the willingness to seek meaning and purpose in human existence

Examining Skills/Coping Am I aware of what brings me personal and professional

meaning and purpose? Do my choices help me attain greater spiritual fulfillment?

Wellness Behaviors Spiritual time investment (volunteer, yoga, worship) Engage in spiritually-directed goal setting/planning

Campus/Community Resources Local groups/United Way/House of Worship

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Stress Assessment

It is our perception of events that elicits stress (Work/School):

1. Difficulty concentrating

2. Chronically complaining

3. Loss of motivation

4. Boredom

5. Trouble with professors, peers, students

6. Feeling like responsibilities are out of control

7. Constant pressure to keep pace

8. Uncertain how I am being evaluated

9. Confusion regarding my duties

10. Absences/desiring to stay home

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Stress Assessment

It is our perception of events that elicits stress (Personal):

1. Inconsiderate of others

2. Restless and irritable

3. Humorless

4. Emotionally withdrawn

5. Limited joy from recreational activities

6. Increased conflict with loved ones

7. Choosing alcohol vs. friends

8. Sexual difficulties

9. Preoccupied/unable to listen

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Stress Assessment

It is our perception of events that elicits stress (Physical):

1. Insomnia/need for sleep

2. Increased aches and pains

3. Topical sores, blisters, rashes

4. Chronic worry and anxiety

5. Unplanned changes in eating patterns

6. Abuse of alcohol or drugs

7. Recent allergies

8. Chronic fatigue or apathy

9. Increased headaches and/or backaches

10. Dizziness, queasiness, stomach problems

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Warning SignsWarning Signs Campus ResourcesCampus Resources

Community Community Know LimitsKnow Limits

• Panic attacks• Failing performance at work/school• Hopelessness• Increased use/dependence on

alcohol/drugs• Depression

• Graduate School• Counseling Center• Trusted peers/Professors• Family

• Graduate student insurance• Seminars

• Understanding challenge• Planning ahead• Setbacks

When More Help is Needed

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Personal Recommendations

So, how did you do it in 3 years while working full-time? Know your area of research early…..if you can Electronic annotated bibliography RefWorks Time Management and Sacrifice Physical Fitness 5 Hour Energy