Managing your Psychological Health with Mindfulness: from uncertainty to resilience

Managing your Psychological Health with Mindfulness: from uncertainty to resilience

Wednesday 07/06 14:00-15:30h

Workshop Space B

Abstract

Becoming a TEL researcher your journey has uncertainty, impostor syndrome, burnout and resilience. To get to resilience you need a holistic approach to your journey. Tools for Psychological well-being is not a compulsory or optional course in your programme. Empower yourself by understanding the factors that impact mental health and how to use mindfulness in coping, adopting and recharging. Let’s meet, share our journeys and learn and practice mindfulness. Success should not come at the price of our mental and physical health.

Needs Analysis

Ph.D. programmes are not designed to provide Psychological tools to assist in the journey to become a TEL researcher. Most programmes provide seminars and workshops eg. Time management and Scientific Writing to indirectly aid in stress management. The mental well-being due to psycho-social and socio-economic stress are not addressed. Evidence-based data shows that PhD candidates drop out, fail to complete or have mental breakdown as they are mentally ill prepared to navigate the research landscape. TEL/EdTech doctoral candidates are no exception and as a community we should provide these skills that are transferable to daily living and the overall health of each researcher.

Learning Objectives

I. Introduction
Overview of the challenges faced by TEL researchers pursuing a Ph.D.
Explanation of key terms: uncertainty, imposture syndrome, burnout, resilience, and mindfulness

II. Understanding Mindfulness
Definition of mindfulness and its benefits
Techniques for practicing mindfulness in daily life

III. Overcoming Uncertainty in TEL Research
Strategies for managing uncertainty and staying focused on one’s goals
Techniques for developing a growth mindset and embracing change

IV. Combating Imposture Syndrome in TEL Research
Strategies for building confidence and combating self-doubt
Techniques for recognizing and managing negative self-talk

V. Managing Burnout in TEL Research
Strategies for reducing stress and avoiding burnout
Techniques for prioritizing self-care and setting boundaries

VI. Building Resilience in TEL Research
Strategies for bouncing back from setbacks and challenges
Techniques for developing a resilient mindset and staying motivated

Pre-activities

No pre-requisites required. We will work in a safe DEI space and personal experience shared should be respected and kept confidential.
Pre-workshop (online)
Handouts:
Mindfulness Guide: A comprehensive guide on how to practice mindfulness in daily life
Strategies for Overcoming Uncertainty: A list of techniques for managing uncertainty and staying focused on one’s goals
Combating Imposture Syndrome: A list of strategies for building confidence and combating self-doubt
Managing Burnout: A list of techniques for reducing stress and avoiding burnout
Building Resilience: A list of strategies for bouncing back from setbacks and challenges
Workshop:

Session Description

• Mini-presentation on acute and chronic stress and ageing.
• Mindfulness Exercises:
• Body Scan: A guided meditation exercise to help participants focus on the present moment
• Loving-Kindness Meditation: A meditation exercise to help participants cultivate compassion and kindness towards themselves and others
• Gratitude Journaling: A journaling exercise to help participants cultivate gratitude and positive thinking
• Stress thermometer and biofeedback – monitoring the effects of mindfulness