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Can You B e S ustainable Working in Academia?

Can You B e S ustainable Working in Academia?. Maria Estling Vannestål ( maria@livstid.nu ) Malmö Högskola 5 February 2013. 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

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Can You B e S ustainable Working in Academia?

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

  19. About change… 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. 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. Small steps towards change are still steps! 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. Organization • 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)? www.marialivstid.nu

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

  24. Somebooks and websites • Angelöw, B.: Träna mentalt och förbättra ditt liv • Ernsjöö Rappe T. & J. Sjögren: Diagnos: duktig • Gummesson, E: Goodenough • 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 Futura (Bosse Angelöw’swebsite) • Pomodoro 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

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