1. Can You Be Sustainable Working in Academia? Maria Estling Vannestål (maria@livstid.nu) Malmö Högskola 5 February 2013 www.marialivstid.nu

2. On the agenda today My story – finding a way of coping in Academia The HALV project at Linnaeus University Tools and strategies (a ’smorgasbord’) Group activity Coffee break Joint wrap-up discussion www.marialivstid.nu

3. Please feel free to interrupt me!

4. Not a lecture on stress, but… 1. We can handle quite a lot of hard work (and stress) if we also get the opportunity to relax and recover. 2. Stress is often more about our thoughts and feelings (worry, fear) than about our actual work load. www.marialivstid.nu

5. My story -finding a way of coping in Academia www.marialivstid.nu

6. Buzz group discussion (c. 5 minutes): What thoughts came to mind while you were listening to my story? www.marialivstid.nu

7. The HALV project at Linnaeus University www.marialivstid.nu

8. About HALV HALV = Hälsa (Health), Arbetsliv (Working life), Ledarskap (Leadership) at Växjö universitet My project: working in an environment characterized by great freedom and heavy pressure 12 university employees: … time registration … written reflections … seminar discussions … stress profile www.marialivstid.nu

9. Comments from participants This project has changed my life! Hearing that other people have the same thoughts and problems as I do is really comforting. I no longer feel bad about going home on Friday afternoon, even if I haven’t done everything I had planned. I thought: If Maria could do it, I can do it. I work in a different way now – but I have to be very careful… www.marialivstid.nu

10. Tools and strategies (a ‘smorgasbord’) www.marialivstid.nu

11. Four cornerstones 1. Structure and control 2. Fitness training for body and soul 3. Time for reflection and discussion 4. Mental ”walking sticks” www.marialivstid.nu

12. 1. Structure and control www.marialivstid.nu

13. A ”time clock” www.marialivstid.nu

14. Planning, planning, planning… www.marialivstid.nu

15. Pomodoro – helpful tomatoes a simple technique for becoming more efficient 25 minutes’ intense focus + 5 minutes’ break available as a free app for your smartphone www.marialivstid.nu

16. ”There’s not enough time in my life …”... or a ”positive spiral”? finding something that really suits me fitness training for body and soul: -sleeping enough and sleeping well -muscular relaxation -mental relaxation/meditation -mental training (visualisation, affirmation…) -mindfulness (more here and now) 2. Fitness training for body and soul www.marialivstid.nu

17. 3. Reflection and discussion writing in a feel-good book writing in a blog (Livstid.net) talking to colleagues (and supervisor) talking to other people in a circle: The Circle Way www.marialivstid.nu

18. 4. Mental ”walking sticks” 4. Mental ”walking sticks” Listen to my gut feeling Listen to my gut feeling 360 degrees Energy boosting Be good enough Everyday- happiness collection Everyday- happiness collection ”Smart laziness” Have trust and patience Breathe and let go www.marialivstid.nu

19. Grant me the serenity to accept the things I cannot change, courage to change the things I can, and the wisdom to know the difference. About change… Small steps towards change are still steps! Focus on one thing at a time; I can’t change everything at once. Focus on what I do, not on what I do not do. www.marialivstid.nu

20. Group activity www.marialivstid.nu

21. The Circle Way One person at a time (”talking stick/stone”) Everyone gets the same amount of time Everybody else just listens (no one interrupts) Idea: You’ve got all your answers inside you Inspiration from other participants Often starts with New and Good NOTE! Everything said in the group stays in the group! www.marialivstid.nu

22. Three groups (one timekeeper/group) Warm-up 1: Say your name and where you work Warm-up 2: New and good (something positive that has happened to you recently) Talk for 4 minutes each (use ”talking stone” & timer), for instance: -What thoughts have come to my mind today? -How do I handle stress? How do I relax? -What makes me feel really good? Can I do more of that? -What would I like to change in my life (if anything)? Organization www.marialivstid.nu

23. Joint wrap-up discussion www.marialivstid.nu

24. Angelöw, B.: Träna mentalt och förbättra ditt liv Ernsjöö Rappe T. & J. Sjögren: Diagnos: duktig Gummesson, E: Good enough Jönsson, B.: Guld Jönsson, B: Tio tankar om tid Schenström, O.: Mindfulness i vardagen 1177 (Råd om vård: Stress) 1177 (Råd om vård: Sömnskola) Livstid Meditationsguiden Nova FuturaNova Futura (Bosse Angelöw’s website) Pomodoro Some books and websites www.marialivstid.nu

25. You can lose everything except your story, so you’d better make it as good as possible. (approximate quote from the film Australia, 2008) Thanks for your attention and good luck with your studies and careers! www.marialivstid.nu