Topic outline
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Dr Mike Musker, Enterprise Fellow: Mental Health and Suicide Prevention Research & Education Group (UniSA Clinical Health Sciences)
In the following video, Mike draws on his years of research and experience in mental health nursing to talk about issues of mental wellbeing and ways that students might identify potential symptoms of distress during their research degree candidature. Mike's presentation addresses the following issues, strategies and resources that students can draw on to support their wellbeing:
- Symptoms of anxiety and fight or flight responses
- Self-compassion and goal setting
- Resilience: What it means, why it matters and how to promote it
- Strategies for building resilience that work
- Ten dimensions of wellbeing
- 60-second stress-busters
- Mindfulness
- Mental health and wellbeing videos that include information, strategies and exercises for relaxation
- Additional resources
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Jarod Walter, Masters by Research Student (full-time), Ehrenberg-Bass Institute (UniSA Business)
In the video below, Jarod Walter focuses on his own experience of navigating the work-life balance as he shares with the student audience. He makes some excellent points and his suggestions for commencing research degree students includes:
- Understand at the beginning of your research degree candidature what the requirements and the examination criteria are by which a MRes or Phd is awarded. Do not wait until the end of your degree.
- Developing a work-life balance requires the setting of realistic research goals that are attainable within your candidature timeline.
- We all are human - so there are only a number of things that we can realistically balance all at once and remain healthy.
- Be kind to yourself and practice self-compassion. If you attempt to work 24 hours a day 7 days a week throughout the duration of your candidature there is a high likelihood that you will experience burnout as long work hours everyday are not sustainable in the long term.
- Access the support services (such as counselling or the Employee Assistance Program) if and when you need it. There is no shame in doing this.
- Take time out for breaks and relaxation. Make sure you take your allocated annual holiday leave.
- Recognise that life continues throughout your research degree candidature.
- Maintain and care for the relationships that you care about, and the people who care about you.
- Stay rooted in the present moment. Make today your best day possible instead of thinking that you will have time to be happy and take breaks in the future.
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Mrs Vihara Mapeehala PhD (Education Futures) Part-time. Managing the tricky times: Maintaining work-life balance while life happens
The honest and frank talk below by Mrs Vihara Mapeehala showcases the resilience and strength of a doctoral student that has faced multiple hardships and adversities throughout their candidature. Vihara maintained her research in the face of issues including the parenting three young children while her husband was unable to travel for 18 months from overseas to Adelaide during the COVID lockdown, family illnesses, and changes in the theoretical framing of her research mid-candidature.
Vihara emphasises the significance of supervisory support, self-care, her spirituality and daily meditation, and the sustenance of relationships with family and friends to maintain her research progress, enthusiasm and belief in herself to complete her degree.
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Previous presentations by completed PhD students on their maintenance of a work-life balance
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In this video, completed doctoral candidate and counsellor Dr Fatin Shabbar discusses some effective strategies for maintaining a work/life balance by way of the establishment of boundaries, planning for success, being honest about workload, and accessing support networks and resources.
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Dr Sarah McDonald, PhD (Education Futures) full-time
Early career researcher Dr Sarah McDonald talks about some of the challenges of undertaking a research degree and the techniques she implements to successfully manage her full-time research responsibilities with paid work/teaching, family life and parenthood, and professional leadership commitments.
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In this presentation, completed full-time doctoral candidate Dr Harsha Sapdhare discusses successful strategies for maintaining work/life balance during candidature. Along with this she draws attention to the importance of celebrating successes, taking personal time for self-care and mental well-being, and the power of positive visualisation.
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