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How to Find a Balance: Strategies Towards Advancing your Career While
Maintaining Personal Commitments
How to Find a Balance: Strategies Towards Advancing your Career While
Maintaining Personal Commitments
Rodney Parks, Ph.D.&
Adam Lawrence
The University of Georgia
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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
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Symptoms of Strain & Coping Mechanisms
Stress/Anxiety: Substance dependence1
Procrastination: Denial, Avoidance2
Motivation: Loss of Focus and Confidence3
Deterrents: Abandoning goals4
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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
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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
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Key Campus and Community Resources Student Organizations Local Organizations (Events Calendars)
Social Wellness
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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
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Physical Wellness
Key Campus and Community Resources Campus activities Nutrition (Health Promotion)
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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
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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
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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
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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
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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
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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
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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
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Warning SignsWarning Signs Campus ResourcesCampus Resources
Community Community Know LimitsKnow 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
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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