PhDland is a stressful place - fortunately neuroscience, psychology, philosophy etc has positive messages to get us past those issues.

1. Exploiting Rapid
Change in Technology
Enhanced Learning
… for Post Graduate Education

2. What do we
mean by
overwhelmed?
EAJs version
Mentally:
Too many diverse responsibilities
Physically
Tired
Emotionally
On edge
Spiritually
Drained – out of touch with power of life
force

3. Issues Related to
Chronic Stress…
APA
A. Worsening heart disease risk factors such as
hypertension and high cholesterol levels
B. Causing you to eat in unhealthy ways in response
to the stress
C. Leading to depression, which can put you at a
greater risk for heart disease, obesity and kidney
dysfunction
D. Lowering your immune system
E. All of the above

4. Managing Stress.1
APA
APA offers the following tips on how to manage your stress:
Understand how you experience stress. Everyone
experiences stress differently. How do you know when you
are stressed? How are your thoughts or behaviors different
from times when you do not feel stressed?
Identify your sources of stress. What events or situations
trigger stressful feelings? Are they related to your children,
family, health, financial decisions, work, relationships or
something else?
Learn your own stress signals. People experience stress in
different ways. You may have a hard time concentrating or
making decisions, feel angry, irritable or out of control, or
experience headaches, muscle tension or a lack of energy.
Gauge your stress signals.
Recognize how you deal with stress. Determine if you are
using unhealthy behaviors (such as smoking, drinking alcohol
and over/under eating) to cope. Is this a routine behavior, or
is it specific to certain events or situations? Do you make
unhealthy choices as a result of feeling rushed and
overwhelmed?

5. Managing Stress.2
APA
Find healthy ways to manage stress. Consider healthy,
stress-reducing activities such as meditation, exercising or
talking things out with friends or family. Keep in mind that
unhealthy behaviors develop over time and can be difficult to
change. Don't take on too much at once. Focus on changing
only one behavior at a time.
Take care of yourself. Eat right, get enough sleep, drink
plenty of water and engage in regular physical activity. Ensure
you have a healthy mind and body through activities like yoga,
taking a short walk, going to the gym or playing sports that
will enhance both your physical and mental health. Take
regular vacations or other breaks from work. No matter how
hectic life gets, make time for yourself — even if it's just
simple things like reading a good book or listening to your
favorite music.
Reach out for support. Accepting help from supportive
friends and family can improve your ability to manage stress.
If you continue to feel overwhelmed by stress, you may want
to talk to a psychologist, who can help you better manage
stress and change unhealthy behaviors.

6. Quote from Yu
About PhD Stress
Stress of non finishing
William Emmanuel Yu forgot to mention the
letter that you get from the department that
says:
"You've been here too long already. Do us all a
favor, finish up and get the &(&%(&* out.
Ignore this, and we'll be handing you an MSCS
on your way out the door."
I quit my job the very next day, finished up, and
was out in 9 months. :-)

7. Re-Igniting After
Stress
How stress smart are you?
Test HERE
Three steps:
Withdrawal,
Centering,
Re-energize through yoga, breathing, etc
Believe in, engage with:
1. the restorative power of wilderness
2. The arts
3. Quality relationships
4. Bubbles – things that make us smile
5. Reminiscences
6. Vacations
7. Giving to others
8. Learning something new
9. Sports
10. Cooking and eating well

8. Quote from
Anonymous
about PhD Stress
This is likely because of the amount of time and effort
we have already placed into the objective research
and dissertation then we are at the mercy of a
subjective human panel.
Lastly, stress increases as you reach the finish line.

9. Habits of Mind
1. When you think things will trigger your prefrontal cortext
plan ahead
2. Mind determines experience
3. Can choose the way we think
4. Zeal and persistence
5. To be asleep at the wheel—to rely only on the known, the
familiar, the automatized—is to invite disaster.
6. Perfectionism is not productive
7. Cultivate an attitude of gratitude

10. Connectedness
1. Self actualization goes hand in hand with empathy for others
2. Curtail comparison between people
3. Engagement and relationships
4. Systems thinking realizing the connectedness in all things
5. Parasympathetic nervous system (PNS) helps us relax - meditation, etc
strengthens it
6. Need to meet needs for relatedness, competence, and autonomy

11. Mastery
1. The hardest thing is to be something you are not
2. Give up perfectionism
3. Action is motivating
4. Brain power is aided by physical exercise
5. Ten thousand hours
6. The master is the one who stays on the path day
after day, year after year.

12. References
Buscaglia, L. F. (1982). Love [sound recording]. Chicago, IL: Nightingale-Conant Corp.,.
Branden, N. (1999). The art of living consciously : the power of awareness to transform everyday life. New
York: Fireside/Simon & Schuster.
Csikszentmihalyi, M. (1994). Flow [the psychology of optimal experience] [sound recording]. New York, NY:
Simon & Schuster Audio,.
Gelb, M., & Howell, K. (2012). Brain power : improve your mind as you age. Novato, Calif.: New World
Library.
Goleman, D. (2006). Working with emotional intelligence (Bantam hardcover reissue ed.). New York:
Bantam Books.
Hanson, R., & Mendius, R. (2009). Buddha's brain : the practical neuroscience of happiness, love &
wisdom. Oakland, CA: New Harbinger Publications.
Leonard, G. (1991). Mastery : the keys to long-term success and fulfillment. New York, N.Y.: Dutton.
Maslow, A. H., & Frager, R. (1987). Motivation and personality (3rd ed.). New York: Harper and Row.
Seligman, M. E. P. (2006). Learned optimism : how to change your mind and your life (1st Vintage Books
ed.). New York: Vintage Books.
Tharp, T., & Reiter, M. (2006). The creative habit : learn it and use it for life : a practical guide (1st Simon &
Schuster pbk. ed.). New York: Simon & Schuster.

13. February is Coaching Month
Every couple of weeks we’ll introduce and focus on a different
coach
1. Lots of new helpful hints per phase of doctoral work
2. Additional videos in the interviews
3. Ask questions during webinars
4. Members have professors on Skype
Now is Dr Maria….
A simple thank you does not express how I feel about the help,
guidance, advice and support I have received through the
services of DoctoralNet, and in particular Maria. While I know
that I have completed the required work for my Doctorate, this
would never have been possible without the services you and
your team offer.

14. What’s Up 4 Free @ DoctoralNet.com?
1. Community
2. Blog
3. 365 Daily Inspirations
4. Your personal milestone checklist – free
but requires site basic registration
5. Want these slides? Give me your email or
ask for them at alana@doctoralnet.com