1. How to Find a Balance: Strategies Towards Advancing your Career While Maintaining Personal Commitments Rodney Parks, Ph.D. & Adam Lawrence The University of Georgia

2. /49 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

3. /49 Symptoms of Strain & Coping Mechanisms Stress/Anxiety: Substance dependence 1 Procrastination: Denial, Avoidance 2 Motivation: Loss of Focus and Confidence 3 Deterrents: Abandoning goals 4

4. /49 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

5. /49  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

6. /49  Key Campus and Community Resources  Student Organizations  Local Organizations (Events Calendars) Social Wellness

7. /49 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

8. /49 Physical Wellness  Key Campus and Community Resources  Campus activities  Nutrition (Health Promotion)

9. /49 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

10. /49 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

11. /49 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

12. /49 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

13. /49 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

14. /49 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

15. /49 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

16. /49 Warning Signs Campus Resources Community Know 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

17. /49 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