Probably appropriate for some at this time of year. It can be a long and = sometimes painful stretch from here until Spring Break.=20
Source: Rick Reis, Ph.D. of Stanford U.=20 Mike Nolan Folks: The posting below has some very good advice on managing burnout . It = is by Mary McKinney, Ph.D. of Successful Academic Coaching. Please visit = Mary's web site at http://www.successfulacademic.com for additional = tenure track tips and dissertation writing strategies. email: = [EMAIL PROTECTED] Copyright =C2=A9 2000-07 Mary McKinney, = Ph.D. - All Rights Reserved. Reprinted with permission. Regards, Rick Reis [EMAIL PROTECTED] UP NEXT: Lessons Learned as a Department Chair Tomorrow's Academic Careers -------------------------------------- 1,115 words = ----------------------------------- Avoid Burnout How Long Have You Been Keeping This Pace? The average amount of time from entering grad school until getting = tenure is more than 18 years! Wow! Remember this daunting figure when you tell yourself that you'll take = time off as soon as you jump through the next hoop. Instead, seek to = develop a rich and relatively balanced life while you're still a student = or junior faculty member. In order to avoid burnout, it is just as important to make time for = relationships, relaxation and recreation as it is to schedule time for = your work. Beware of the fate of Don Quixote: In short, he so busied himself in his books that he spent the nights = reading from twilight till daybreak and the days from dawn till dark; and so from little sleep and much = reading his brain dried up and he lost his wits. -Cervantes Balancing Work and Play Down Time - Everyone needs regular periods of relaxation to recharge. = Getting together with friends, going to movies, listening to your = favorite music, or taking a long, steaming bath: I'm sure that you can = imagine many excellent ways to rejuvenate and everyone has their own = best way to relax. Just remember that zoning out in front of the TV is = not true "down time." To really replenish your creative juices, learn = the challenging art of doing absolutely nothing. Days Off - In my workshops and coaching practice, I strongly recommend = that people take at least one day off each week from any form of = academic work. It is surprising how difficult this assignment is for = most scholars. Yet, again and again, people who follow my suggestion are = amazed at how much more productive they are during the other six days. = Plus, they revel in sharing the new movies, plays, sports events, = concerts and festivals they've attended. Social Life - As one academic told me: If I get tenure, but no longer = have my marriage, what good is tenure? Nourishing close relationships is = perhaps the most important aspect of your balancing act. Sometimes, when = coaching, I help academics make time to seek romance and new = friendships. Many scholars need to schedule social time to make sure = that they keep in touch with friends and family. For example, you may = want to reserve Sunday evenings for phoning people you've lost touch = with or neglected. Joy Breaks - This term is used by Ann McGee-Cooper in her fun book Time = Management for Unmanageable People. Joy breaks are mini-activities that = will renew you by taking your mind off of work for a few minutes. Often = they are tasks that relate to future, larger treats. For example, if = you'd like to see a movie later in the day, a joy break during your = morning writing session might be to look up movie reviews on the web, = check the time a show is playing, or call and invite a friend to join = you. Artist Dates - This term was coined by creativity guru Julia Cameron. = She defines an artist date as a pre-planned and scheduled block of time, = perhaps two hours a week, devoted to "nurturing your creative = consciousness." Artist dates, according to Cameron, must be taken alone = rather than with friends or partners, and consist of activities such as = visiting a museum, attending a concert, exploring an "ethnic = neighborhood" or taking a long walk in the wilderness. An artist date is = "quality time with yourself". Yes, her style may be "new age" but her = suggestions are still useful. Vacations - Take vacations, vacations, vacations. In workshops, I always = ask participants whether they've ever gone on vacation and taken a heavy = backpack filled with their laptop and 20 pounds of books and articles. = They nod. Then, I ask them whether they have taken this backbreaking = load only to leave the books unopened, the articles unread, and the = laptop used only to play solitaire? Inevitably, many in the group get = sheepish smiles and blush as they nod. Stop taking work with you on = vacations. Resist the urge to open work-related email. Commit yourself = to a completely guilt-free break. Have guilt-free fun. I guarantee that = you'll work with greater productivity when you return. Managing Stress Health - Want to work more productively? Make sure that you are taking = care of yourself. This includes: getting enough sleep; eating well; = staying in shape; making time for an annual physical; and getting = professional treatment if you are suffering from depression or chronic = anxiety. Of course you already know the importance of good health, but = are you following through on your knowledge? Eighteen years is a long = time for an unhealthy lifestyle. Exercise - It is essential to make time for exercise. Of course you know = you should, but are you balancing those long hours in front of your = computer with vigorous daily activity? The endorphins will boost your = mood, the blood flow will clear your mind, and the results will boost = your self-esteem. Make your body a priority. (Beware, however, of signs = and symptoms of eating disorders - a growing epidemic in today's = weight-obsessed society. If you are exercising compulsively, dieting = obsessively, bingeing or purging, please seek professional help.) Mindfulness and Meditation - There are so many benefits to a practice of = mindfulness that I will soon devote a separate section to the topic. In = the meantime, try reading the work of Jon Kabat-Zinn. Relaxation Techniques - Shallow, chest-level breathing rather than = abdominal breathing, is a hallmark of stress. Tight, sore neck muscles, = frequent headaches and insomnia are some of the other signs that stress = is getting to you. If you are chronically tense, or have ever suffered a = panic attack, I highly recommend The Anxiety and Phobia Workbook by = Edmund Bourne. This comprehensive book covers the assessment and = treatment of anxiety disorders and provides instructions for many = relaxation techniques. Visualization - Close your eyes and try to vividly imagine a soothing = outdoor scene. A deserted beach with rhythmic waves stroking the sand. A = narrow mountain waterfall wending down a fern-lined pass. See the = colors, hear the sounds, smell the scents, and feel the sun. Regular = practice of visualization, even for a few moments as a break during a = work session, is a revitalizing way to relax. Crafting a Meaningful Life What is your definition of a successful academic? True success is more than passing qualifying exams, finishing your = dissertation, publishing in topflight journals, or getting tenure. Authentic happiness may include the following components: * A range of passions rather than an unbalanced obsession with work * Attention to personal as well as professional development * Intimate and mutually-supportive relationships * Dedication to making scholarly and practical contributions to the = world * The quest for a personal spirituality that includes compassion and = curiosity * Laughter and playfulness Are you finding ways to create a meaningful life? (If not, please remember that improving your general satisfaction with = your life is often an essential component of coaching.) * * * * * * * NOTE: Anyone can SUBSCRIBE to the Tomorrows-Professor Mailing List by = going to: https://mailman.stanford.edu/mailman/listinfo/tomorrows-professor --++**=3D=3D--++**=3D=3D--++**=3D=3D--++**=3D=3D--++**=3D=3D--++**=3D=3D-= -++**=3D=3D tomorrows-professor mailing list [EMAIL PROTECTED] https://mailman.stanford.edu/mailman/listinfo/tomorrows-professor ---------- If we are on another line or away from the phone, please leave your = number, best time to return your call and/or your e-mail address. =20 After hours and weekend phone appointments are available upon request. Sincerely, J. Michael Nolan, Director =20 Rainforest and Reef 501 (c)(3) non-profit *************************************************************************= ************************* =E2=80=9COutstanding-Affordable Field Courses in Rainforest & Marine = Ecology=E2=80=9D =E2=80=9CSpanish/Cultural Immersion Programs: Spain, Mexico, Central and = South America=E2=80=9D Rainforest and Reef 501 (c)(3) non-profit P.O. Box 141543 Grand Rapids, Michigan 49514-1543 USA Local/International Phone: 001.616.604.0546 Toll Free U.S. and Canada: 1.877.255.3721 Skype/MS IM: travelwithrandr AOL IM: buddythemacaw E-mail: [EMAIL PROTECTED] and [EMAIL PROTECTED] *Note: Please send inquiries to both e-mail addresses Web: http://rainforestandreef.org *************************************************************************= *************************
