Welcome to the Resilient Researcher Flex and Adapt webinar In the - - PDF document

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Welcome to the Resilient Researcher Flex and Adapt webinar In the - - PDF document

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29/04/2020 Welcome to the Resilient Researcher Flex and Adapt webinar In the drop down menu above where you type into Flex and adapt: Managing priorities in a chat, please select changing environment To: All panellists and attendees

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Resilient Researcher

Resilient Researcher

Flex and adapt: Managing priorities in a changing environment

Dr Shari Walsh

Principal Psychologist and Career Practitioner @ResilResearcher

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Resilient Researcher

Welcome to the Flex and Adapt webinar

In the drop down menu above where you type into chat, please select – To: All panellists and attendees

  • Then

■ Introduce yourself and your topic ■ What skill/piece of information are you hoping to gain during

the webinar today?

  • Housekeeping

■ Chat is for general discussion ■ Q & A is for questions for facilitator to answer ■ Recording and slides will be emailed

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Resilient Researcher Resilient Researcher

Today

 Impact of COVID-19  Emotional management  Adjusting to working at home  Self-care and support  Questions, discussion

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Resilient Researcher Resilient Researcher Resilient Researcher

Research, life and COVID …

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Resilient Researcher Resilient Researcher

COVID is testing our resilience

Bounceability … Adaptability … Flexibility

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Resilience noun 1.1. the capacity to recover quickly from difficulties; toughness. 2.2. the ability of a substance or object to spring back into shape; elasticity.

Resilient Researcher Resilient Researcher

Chat

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How has COVID-19 impacted on your work, life and emotional wellbeing?

Remember to select To:All panelists and attendees in the drop-down menu above where you type into chat

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Resilient Researcher

Stressors

 External

◼ COVID-19 ◼ Institutional factors ◼ Media ◼ Working at home ◼ Distractions

 Internal

◼ Psychological response ◼ Personal expectations ◼ Isolation vs

claustrophobia!

◼ Adjustment style

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Resilient Researcher Resilient Researcher

Stress Curve

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Resilient Researcher

Brain attack

Physiological

 Tingling  Sweating  Rapid Breathing  Fast heart beat  Nausea, or 'Butterflies in

stomach’

Behavioural

 Talking, walking fast  Anger outbursts

Cognitive

 Difficulty focussing  Inability to make decisions  Procrastination  Feeling overwhelmed

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Resilient Researcher

Why?

 Brain is a warning

system

 Alert to potential

danger

◼ Risk vs opportunity ◼ Threat prevention

 Fight/Flight/Freeze

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Resilient Researcher Resilient Researcher

Strategies??

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Resilient Researcher

Emotional reactions …

Allow for the emotional roller coaster …

  • Self-doubt
  • Change resistant
  • Loneliness
  • Pride
  • Frustration
  • Distracted
  • Achievement
  • Uncertainty
  • Anxiety …

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Resilient Researcher Resilient Researcher

The first steps

 Self-monitoring  Recognise your

stress/emotional state

◼ Physiological, behavioural or

cognitive signs

 Acknowledge without

judgement

 Identify impactful factors

◼ External & internal

 What can I do now?

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Resilient Researcher Resilient Researcher

Emotional management

Resilient Researcher Resilient Researcher Resilient Researcher

Harness the breath

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Use breathing cues

Resilient Researcher

Simple daily grounding

 What can I

◼ See ◼ Hear ◼ Feel

right now?

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Resilient Researcher

The power of thoughts …

  • Stressed or ???

■ Often the same

physiological response

■ What we think matters

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Resilient Researcher

Thoughts

  • It shouldn’t be like

this

  • No-one understands

what I’m going through

  • It’s so overwhelming.

I can’t cope

  • My research is

doomed

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Steps to manage thoughts

 Identify the initial thoughts or belief  Figure out your strategy ◼ Evidence to support or challenge ◼ Reality check and perspective taking ◼ Acknowledge or neutralise  Develop an alternate thought  Practice using!!!  Revise if necessary

Resilient Researcher

Thought modification

  • It shouldn’t be like

this

  • No-one understands

what I’m going through

  • It’s so overwhelming.

I can’t cope.

  • My research is

doomed

  • It would be nice if it was

different

  • This is a difficult time for
  • everyone. Who can I talk

to?

  • It’s really tough. I’ve

managed other times

  • My research has been

impacted by COVID. What adjustments can be made?

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Resilient Researcher Resilient Researcher

Focus on what you can control

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Covey, S. R. Resilient Researcher

Manage your information feed

 Pay attention to evidence not opinion

◼ Quality information sources rather than alarmist social

media feeds

 Consider what you can do rather than focussing

  • n what you can’t do

◼ Even though I can’t do xxx, I can do yyy

 Acknowledge the situation, make allowances,

recognise what you are doing

◼ I’m doing the best I can while working at home due to

COVID-19.

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Resilient Researcher Resilient Researcher

Recognise your strengths

◼ Recognise your key strengths and when you

use them

◼ Identify which strengths to apply for

different situations

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Resilient Researcher

Understand your values

 Work

◼ Income, challenge

 Family

◼ Connectedness, love, care

 Friends

◼ Support, fun

 Health

◼ Wellbeing, vitality

 Spirituality

◼ Connection, calm

 Service to others

◼ Contribution, giving

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Value/compromise analysis

  • What do I value about my

research/work?

■ What motivates/engages me?

  • What costs/risks are associated

with my research/work?

  • Allow for the negatives as part of the package
  • If I value XXX, then YYY will come along for the

ride

Resilient Researcher Resilient Researcher

Working at home

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Chat –

What skills/strategies/actions are you finding helpful?

Resilient Researcher Resilient Researcher

Create your work conditions

 Have a routine  Work hours

◼ Adjust if necessary

 Environment

◼ Office space ◼ Equipment

 Leaving research/work ‘in the office’

Resilient Researcher Resilient Researcher

Adjust your expectations

 Recognise external factors  Re-scope/adjust/extend

project

 Need to/can do vs want to do  Learn new skills?  I’m doing what I can in the

situation …

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Resilient Researcher

The Matrix …

 University  Working at home

Resilient Researcher Peter Bregman – 18 Minutes

Research project 40% Conference presentation 5% Supervision 15% Identifying funding 15% Collaborators 10% Miscellaneous 15% Research project 20% Conference presentation 5% Supervision 5% Article preparation 15% Monitoring kids 40% Miscellaneous 15%

Resilient Researcher Resilient Researcher

Transition strategies

 From one environment/task to another (e.g., research to

home)

◼ Carry over list ◼ What I’m leaving behind … ◼ Reconnection time – music, coffee … ◼ Expectations of the next environment

 Who? What? How do I want to be?

 Changing hats

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Resilient Researcher

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Maintaining a positive balance

  • Self-care leads to

■ Psychological wellbeing ■ Better health outcomes ■ Effective work performance ■ Life satisfaction ■ Positive relationships

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Resilient Researcher Resilient Researcher

What are your self-care activities? - chat

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Resilient Researcher Resilient Researcher

Managing demands

▪ Quarantine activities ▪ Permission giving ▪ Compromising

▪ If … then …

▪ Being realistic

▪ Cost/benefit

▪ Outsource/ seek help

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Resilient Researcher

Recognise the positives

  • Take notice of

your achievements

  • Celebrate

success frequently

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Keep in touch with your connections

 Cheer/crying squad  Whingeing/wonderful Wednesdays

Resilient Researcher Resilient Researcher

When you need support

◼ Employee Assistance Program ◼ Counselling services/ Psychologist ◼ GP ◼ Peer support ◼ Beyondblue https://www.beyondblue.org.au ◼ Lifeline https://www.lifeline.org.au/ ◼ Mental Health First Aid https://mhfa.com.au/

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Resilient Researcher Resilient Researcher

Flex and adapt toolkit

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Acknowledging the impact of COVID-19

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Emotional management

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Breathing!

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Thought management

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Values and strengths

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Working at home

❑

Maintaining self-care and support

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Resilient Researcher Resilient Researcher

Your flex and adapt toolkit

What strategies from today will you implement to help you flex and adapt?

▶Use positive language

▶Will do …

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Resilient Researcher Resilient Researcher

Resources

Peter Bregman 18 Minutes - Find Your Focus, Master Distraction, and

Get the Right Things Done

Stephen Covey The 7 habits of highly effective people Dr Adam Fraser The third space Martin Seligman Learned optimism and Flourish Sarah Edelman Change your thinking Adrienne Green & John Humphrey Coaching for resilience Mindtools https://www.mindtools.com/ Business balls https://www.businessballs.com/ https://positivepsychologyprogram.com/positive-psychology- websites-overview-topics-themes-tests/ https://www.psychologytoday.com/au/basics/resilience

Resilient Researcher Resilient Researcher

Poll and Q & A?

“The greatest glory in living lies not in never falling, but in rising every time we fall.”

― Nelson Mandela Please complete poll before logging off Dr Shari Walsh Resilient Researcher shariwalsh.psych@gmail.com Ph: 07 3356 2626; 0400 197 133 @ResilResearcher

www.linkedin.com/in/shariwalshpsychology

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