Tips for Building Resilience in Students and Early Career Professionals During COVID-19
Tips for Building Resilience in Students and Early Career Professionals During COVID-19
The COVID-19 pandemic has caused significant disruption and stress for everyone. Fear and anxiety can be overwhelming but completely normal reactions to challenging situations that involve danger and uncertainty. Coping with stress can help students and early career professionals manage during these times.
This is a reminder that each and every one of you are GREAT so remember to engage in G.R.E.A.T practices to help manage feelings of stress and being overwhelmed:
G. Be Grateful
R. Practice Relaxation
E. Engage in Exercise
A. Acknowledge your feelings
T. Track Thoughts and challenge them
The theme for the 2020 Early Career Professionals and Students SIG lunch was resilience. Here is a note from one of our featured speakers:
“Trust that the challenges are there to teach you something and help you grow. Little did I know that we were all about to face this current challenge. I am wondering what you are learning about yourself and your life through this? I am learning that peace is my strength. Every day I meditate to find a few minutes of peace and bring that into my day. When there are spaces in my day that are quiet, I pause to soak up a bit more peace. This has allowed me to be present for my family and my clients in a way that isn't rushed and isn't stressed (rushed and stressed had become a way I experienced my days prior to this quarantine). I hope you are finding small but significant ways that this time has changed you. May we carry this new learning with us, even after this challenge has passed” ~Kimberly Morrow, LCSW
Listed below are a few strategies to help promote resilience during these tough times:
1. Change your expectations of daily productivity and accept that this is your norm right now. Acknowledge you have different demands at home vs. in the lab (family, kids, self-care.,etc.).
2. Limit comparisons to labmates, colleagues, and peers who seem to be working efficiently and finishing papers, brainstorming new ideas, and/or developing research findings. Remember that everyone may have very different circumstances at home right now.
3. Focus on what IS in your control. We don’t know when we will return to the lab, classroom, clinic, etc. and therefore we need to attend to what we do have control over. Create deadlines for yourself to work on papers, plan classes for the semester/summer, organize data, and/or complete analyses. Again, always go back to number 1- your demands may be different now, and that’s okay!
4. Acknowledge and validate your thoughts and feelings. Pay attention to your own physical and mental fatigue. There is no right or wrong way to feel during these challenging times.
5. Engage in mini breaks throughout the day which can help with productivity (e.g. watch a funny show, take a walk, engage on social media, call a loved one, just take a minute to detach from the pressures of work). Giving yourself a break can help with productivity and improve mental health.
6. Use relaxation strategies to help reduce your anxiety throughout the day (e.g., deep breathing, visualization, body scanning, meditation).
7. Maintain a regular schedule/routine during the work week. This can help with your productivity and managing your time more efficiently. This schedule may take many forms and may be a shared schedule with a partner or a schedule balancing child/elder care and work.
8. Ask for help! We may feel that we are expected to solve our own problems and figure things out, but these are unchartered waters for everyone. Ask for support when needed whether it be extra time on a project/paper, support from a colleague, tips for your online teaching, or reaching out for professional help from a therapist.
Learn more about ADAA's Early Career Professionals and Students SIG.