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 • Then ■ Introduce yourself and your topic Dr Shari Walsh ■ What skill/piece of information are you hoping to gain during the webinar today? Principal Psychologist and Career Practitioner • Housekeeping ■ Chat is for general discussion @ResilResearcher ■ Q & A is for questions for facilitator to answer ■ Recording and slides will be emailed 1 2 Resilient Researcher Resilient Researcher Today Research, life and COVID … Impact of COVID-19 Emotional management Adjusting to working at home Self-care and support Questions, discussion 3 4 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher COVID is testing our resilience Chat 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. 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 Bounceability … Adaptability … Flexibility 5 6 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher 1
29/04/2020 Stressors Stress Curve External Internal ◼ COVID-19 ◼ Psychological response ◼ Institutional factors ◼ Personal expectations ◼ Media ◼ Isolation vs claustrophobia! ◼ Working at home ◼ Adjustment style ◼ Distractions 7 8 Resilient Researcher Resilient Researcher Resilient Researcher Brain attack Why? Physiological Brain is a warning system Tingling Sweating Rapid Breathing Alert to potential Fast heart beat danger Cognitive Nausea, or 'Butterflies in ◼ Risk vs opportunity stomach ’ Difficulty focussing ◼ Threat prevention Inability to make decisions Procrastination Behavioural Fight/Flight/Freeze Feeling overwhelmed Talking, walking fast Anger outbursts 9 10 Resilient Researcher Resilient Researcher Strategies?? Emotional reactions … Allow for the emotional roller coaster … Self-doubt • Change resistant • Loneliness • Pride • Frustration • Distracted • Achievement • Uncertainty • Anxiety … • 12 Resilient Researcher Resilient Researcher 11 Resilient Researcher 2
29/04/2020 The first steps Emotional management 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? 13 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher Harness the breath Simple daily grounding What can I ◼ See ◼ Hear ◼ Feel right now? Use breathing cues 16 15 Resilient Researcher Resilient Researcher Resilient Researcher The power of thoughts … Thoughts • It shouldn’t be like • Stressed or ??? this • No-one understands ■ Often the same physiological response what I’m going through ■ What we think matters • It’s so overwhelming. I can’t cope • My research is doomed 17 18 Resilient Researcher Resilient Researcher 3
29/04/2020 Steps to manage thoughts Thought modification • It shouldn’t be like • It would be nice if it was Identify the initial thoughts or belief this different Figure out your strategy ◼ Evidence to support or challenge • No-one understands • This is a difficult time for ◼ Reality check and perspective taking what I’m going everyone. Who can I talk ◼ Acknowledge or neutralise through to? Develop an alternate thought • It’s so overwhelming. • It’s really tough. I’ve Practice using!!! I can’t cope. managed other times • My research is • My research has been Revise if necessary doomed impacted by COVID. What adjustments can be made? 19 20 Resilient Researcher Resilient Researcher Focus on what you can control 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 on 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 Covey, S. R. COVID-19 . 21 22 Resilient Researcher Resilient Researcher Resilient Researcher Recognise your strengths Understand your values Work ◼ Income, challenge Family ◼ Connectedness, love, care Friends ◼ Support, fun Health ◼ Recognise your key strengths and when you ◼ Wellbeing, vitality Spirituality use them ◼ Connection, calm ◼ Identify which strengths to apply for Service to others different situations ◼ Contribution, giving 23 Resilient Researcher Resilient Researcher Resilient Researcher 4
29/04/2020 Value/compromise analysis Working at home • What do I value about my research/work? ■ What motivates/engages me? Chat – What • What costs/risks are associated skills/strategies/actions with my research/work? are you finding helpful? • Allow for the negatives as part of the package • If I value XXX, then YYY will come along for the ride 26 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher Create your work conditions Adjust your expectations Recognise external factors Have a routine Work hours Re-scope/adjust/extend ◼ Adjust if necessary project Need to/can do vs want to do Environment Learn new skills? ◼ Office space ◼ Equipment I’m doing what I can in the situation … Leaving research/work ‘in the office’ 28 Resilient Researcher Resilient Researcher Resilient Researcher The Matrix … Transition strategies University Working at home From one environment/task to another (e.g., research to home) Research project Conference Research project Conference ◼ Carry over list presentation presentation ◼ What I’m leaving behind … 40% 5% 20% 5% ◼ Reconnection time – music, coffee … Supervision Identifying Supervision Article ◼ Expectations of the next environment funding preparation Who? What? How do I want to be? 15% 15% 5% 15% Monitoring kids Miscellaneous Collaborators Miscellaneous Changing hats 40% 15% 10% 15% Peter Bregman – 18 Minutes 30 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher 5
29/04/2020 Maintaining a positive balance What are your self-care activities? - chat • Self-care leads to ■ Psychological wellbeing ■ Better health outcomes ■ Effective work performance ■ Life satisfaction ■ Positive relationships 31 32 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher Recognise the positives Managing demands ▪ Quarantine activities • Take notice of your ▪ Permission giving achievements ▪ Compromising • Celebrate ▪ If … then … success ▪ Being realistic frequently ▪ Cost/benefit ▪ Outsource/ seek help 33 34 Resilient Researcher Resilient Researcher Resilient Researcher 34 Keep in touch with your connections When you need support Cheer/crying squad ◼ Employee Assistance Program ◼ Counselling services/ Psychologist Whingeing/wonderful Wednesdays ◼ GP ◼ Peer support ◼ Beyondblue https://www.beyondblue.org.au ◼ Lifeline https://www.lifeline.org.au/ ◼ Mental Health First Aid https://mhfa.com.au/ 36 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher 6
29/04/2020 Your flex and adapt toolkit Flex and adapt toolkit What strategies from Acknowledging the ❑ impact of COVID-19 today will you implement to help you flex and Emotional management ❑ Breathing! adapt? ❑ Thought management ❑ Values and strengths ❑ Working at home ❑ ▶ Use positive language Maintaining self-care and ❑ ▶ Will do … support 37 38 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher Poll and Q & A? Resources Peter Bregman 18 Minutes - Find Your Focus, Master Distraction, and “The greatest glory in living lies not in never falling, but in Get the Right Things Done rising every time we fall.” Stephen Covey The 7 habits of highly effective people ― Nelson Mandela Dr Adam Fraser The third space Martin Seligman Learned optimism and Flourish Please complete poll before logging off Sarah Edelman Change your thinking Adrienne Green & John Humphrey Coaching for resilience Dr Shari Walsh Resilient Researcher Mindtools https://www.mindtools.com/ shariwalsh.psych@gmail.com Ph: 07 3356 2626; 0400 197 133 Business balls https://www.businessballs.com/ @ResilResearcher https://positivepsychologyprogram.com/positive-psychology- www.linkedin.com/in/shariwalshpsychology websites-overview-topics-themes-tests/ https://www.psychologytoday.com/au/basics/resilience 40 Resilient Researcher Resilient Researcher Resilient Researcher Resilient Researcher 7
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