GRS Seminar: Mental Health and Psychological Resilience Presenter: Ed Lukaszewski - CAPS

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1 GRS Seminar: Mental Health and Psychological Resilience Presenter: Ed Lukaszewski - CAPS

2 The Postgraduate Journey & Resilience Group exercise: Getting Acquainted Welcome & Overview 1. Where are you from? {country, university, town} 2. Why enrolled in postgraduate studies / research? 3. What is your research about? 4. Discuss your experiences of postgrad study so far? - best & worst experiences?

3 The Postgraduate Journey - Staying Healthy & Building Resilience Beginning From Isolation to Connections Relating Effectively with your Supervisors Managing your Postgraduate Research Project Academic Reading, Research & Writing Middle phase Staying Motivated & Maintaining Enthusiasm Dealing With Impasses and Setbacks Managing Stress & Anxiety Completion Resilience Completing Thesis & Submission Conferences & Publications Career & life after Postgraduate Study

4 The Postgraduate Journey - Tasks & Skills Tasks - Roles, Supervision, Responsibility, Network, Res Partners Tasks - Stress management, Psychol Health, Perseverance, Resilience Interpersonal & Negotiating Skills Intrapersonal & Self-care Skills Project Management Skills Academic Research & Writing Skills Tasks - Time Management, Planning, Progress, Goals, Review Tasks - Lit Rev, Method, Analysis, Results, Thesis, Publications

5 Some ways of Building Psychological Resilience

6 What is Resilience? Resilience = the process of adapting well in the face of adversity, trauma, tragedy, threats, or even significant sources of stress The capacity for bouncing back from difficult circumstances

7 Resilient people - common characteristics Seek ways to become independent & inter-dependent Take control and make changes when life events make them unhappy Learn from their experiences - good and bad See new situations as a challenge rather than something to be feared or avoided Find opportunities in Crises and focus on solving problems

8 Resilient people - common qualities Are able to find meaning and purpose in the challenges & problems they face Seek out people who support them and provide them with good examples of how to cope Are able to laugh at themselves and find humour in their situation Have the moral courage to do the right thing even if it makes them unpopular

9 Resilience factors and strategies Supportive Relationships: trust, care, encouragement Able to manage strong feelings and impulses Realistic Plans and work to achieve goals Communication & problem-solving skills Confidence in Self, strengths & abilities

10 1. Building Supportive Relationships: trust, care, encouragement Prioritise family and friends as much as possible (Make time to build new relationships where required - esp international students) Share your worries with those close to you. Ask for their support and advice Make a list of people you care about - call a friend and make time for play Get involved - volunteer to help others in your community See a counsellor to help you cope and rebuild your confidence.

11 2. Developing Realistic Plans and working to achieve goals Goal setting - SMART - working towards daily / weekly / monthly / yearly goals! Get organised - Using schedules, timetables, creating appropriate work spaces, working to time frames Accountability - supervisor, friends, family Celebrating achievements - even small ones Be flexible if changes are required

12 3(a) Building Confidence in Self and your Strengths & Abilities First step - identifying strengths: - Talk to people who know you well. - What do people often compliment you on? - What aspects of your life are you most proud of? - What skills have you learned very easily? - What have you learned with difficulty? - When do you feel most yourself?

13 Some examples of Strengths creativity, open-mindedness, love, energy, fairness, leadership, forgiveness, modesty, gratitude, hope, humour, spirituality, curiosity, love of learning, honesty, wisdom, bravery, persistence, kindness, social intelligence, citizenship, prudence, self-control, appreciation of beauty & excellence. see

14 3(b) Building Confidence in Self and your strengths & abilities (cont d) Second step - put these strengths into practice on a regular basis Be creative with ideas - e.g. appreciation of beauty and excellence visit an art gallery regularly; gratitude begin to use a gratitude journal Be active & productive about your studies and research

15 Top 5 strengths in Resilient People These are strongly associated with happiness and mental health 1. Gratitude 2. Optimism 3. Zest and energy 4. Curiosity 5. The ability to love and be loved Acknowledgement to: Martin Seligman & Dr. Timothy Sharp

16 4. Developing Communication and Problem-Solving skills Assertive Communication skills & Basic Problem Solving strategy: State the problem List alternative solutions (incl. effort/skill required) Evaluate each alternative (pros and cons) and choose one option Implement chosen option Evaluate success of chosen option

17 5. Enhancing ability to manage strong feelings and impulses Maintaining Balance & Control: 1. Regular Exercise (4-5 times a week) 2. Balanced & nutritious Diet 3. Regular Sleep (7-8 hours per night) 4. Relaxation / Slow Breathing / Mindfulness 5. Be aware of your thoughts, feelings, energy 6. Identify & challenge self-defeating thoughts 7. Be active socially - humour is good for mental health 8. Be assertive. Negotiate & manage conflict 9. Efficient Time-management & time out

18 Build your supports & self-esteem Share your worries with trusted friends and family. Ask for their support - not advice. Make a list of people you care about - call a friend and go out to play. See a counsellor to help you cope and rebuild your confidence. Attend self-help groups - accept and give support. Get involved - volunteer to help others in your community.

19 Nurture a sense of Belonging

20 Ask for help at the following places Check out the websites recommended The Learning Centre Student Development International SDI Arc Student Equity and Diversity Unit The Hub Visit Counselling & Psychological Services for assistance with topics such as anxiety, depression, procrastination, exam anxiety, relationships, relaxation and meditation, panic, etc. Log on to CAPS website to find out more about workshops, individual assistance, and useful handouts.