Rodney Parks, Ph.D. & Adam Lawrence The University of Georgia

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. Time & Commitment Conflict • • 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 Academics Relationships Environmental Features Career – Vocational

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

4. Adopting wellness behaviors necessary to alleviate conflict between time and diverse commitments. A framework for examining work-education-life balance. Results lead to importance of: SPICES Model Key campus and community resources Skills associated with healthy coping with different dimensions of stress Work Life Balance

5. Social Health • Socialwellnessinvolves 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

6. Social Wellness • Key Campus and Community Resources • Student Organizations • Local Organizations (Events Calendars)

7. 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. Physical Wellness • Key Campus and Community Resources • Campus activities • Nutrition (Health Promotion)

9. 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. 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. 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. 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. Stress Assessment • It is our perception of events that elicits stress (Work/School): • Difficulty concentrating • Chronically complaining • Loss of motivation • Boredom • Trouble with professors, peers, students • Feeling like responsibilities are out of control • Constant pressure to keep pace • Uncertain how I am being evaluated • Confusion regarding my duties • Absences/desiring to stay home

14. Stress Assessment • It is our perception of events that elicits stress (Personal): • Inconsiderate of others • Restless and irritable • Humorless • Emotionally withdrawn • Limited joy from recreational activities • Increased conflict with loved ones • Choosing alcohol vs. friends • Sexual difficulties • Preoccupied/unable to listen

15. Stress Assessment • It is our perception of events that elicits stress (Physical): • Insomnia/need for sleep • Increased aches and pains • Topical sores, blisters, rashes • Chronic worry and anxiety • Unplanned changes in eating patterns • Abuse of alcohol or drugs • Recent allergies • Chronic fatigue or apathy • Increased headaches and/or backaches • Dizziness, queasiness, stomach problems

16. When More Help is Needed • Panic attacks • Failing performance at work/school • Hopelessness • Increased use/dependence on alcohol/drugs • Depression Warning Signs Campus Resources • Graduate School • Counseling Center • Trusted peers/Professors • Family Community Know Limits • Graduate student insurance • Seminars • Understanding challenge • Planning ahead • Setbacks

17. 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

18. Thank You !