getting the best start TRAINERS NAME Housekeeping Outline of the session Thinking about the start of your PGR journey where you are now and where you hope to get to The importance of looking after your mental wellbeing ID: 1044218
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1. Year 1 PhD DayYour PGR journey:getting the best startTRAINER’S NAME
2. Housekeeping
3. Outline of the sessionThinking about the start of your PGR journey; where you are now and where you hope to get toThe importance of looking after your mental wellbeingIdentify what support, guidance and good habits you need to help you on your wayWhere you can go for support
4. IntroductionsIntroduce yourselves to each other on your table; name, where you’re from and faculty.You might also want to say a bit about your research area.
5. Your PhD journey – timelineDraw a time line; mark where you are on itWhat does the end of the journey look like?Who will you need to help you on your way? Can you see any obstacles or dangers?
6. Your PhD journey - setting outThink about how you got to this pointWhat stage are you at now?What are your feelings, hopes and concerns about your research journey?What exciting new things are you hoping to encounter/discover?What obstacles or hazards might get in the way?Discuss with your partner, including telling them about your research topicFace-to-face
7. Your PhD journey - setting outWhat are your feelings, hopes & concerns about your research journey?FeelingsWhat exciting things are you hoping to encounter/ discover?What obstacles or hazards might get in the way?Online
8. What do you need to help you succeed?Good health; physical and mentalSupport: academic and personalAnything else?Eg at the moment: being flexible/adaptable to change (skill that can be learned)
9. Your physical and mental wellbeing is importantLooking after your mental wellbeing makes you more resilient to withstand the strains and stresses of life (and being a researcher)We all have ‘mental health’, the same way as physical healthMental health is on a continuumWe move along this continuum at different times in our life
10. Good Mental HealthAbility to learnAbility to deal appropriately with range of emotionsAbility to make and sustain relationships with othersAbility to bounce back - enough resilience to deal with adversityAbility to be content in life
11. Discussion: How can you tell if someone is becoming unwell?Mental health problems can happen to everyone.Signs:Changes in moodChanges in behaviourChanges in the way they think
12. Activity: Mapping your support system (see separate handout)Mapping your support exerciseOn your own firstShare with rest of your small group (3 or 4)
13. Keeping a balanceWhat different demands are you juggling?Think about this on your own then share with the others in your group. They can then give you brief feedback on how to manage
14. Vulnerability is shown by the size of the container Stress flows into the container Helpful coping strategies = tap working lets the stress out Unhelpful coping strategies = tap blocked so water fills container and overflows If the container overflows, problems develop - “emotional snapping”Activity: What is your stress container?
15. Stressors:Helpful coping strategies:Unhelpful coping strategies:Online
16. Keeping well (with the Clangers)ConnectLearnBe ActiveNoticeGiveEat wellRelaxSleepPhoto: Kent news and Pictures
17. [Add slides with resources and support available at your Institution – eg training, counselling, online resources]
18. Discussion: What special super powers would you like to help you?
19. Activity: Going forward; next stepsWrite down 3 ideas that you have got from today that will help you thrive on the next stage of your PhD journey – make a commitmentPut a reminder in your diary for 3 months’ time to check whether you have done these
20. ACKNOWLEDGEMENTSThis workshop was originally developed in January 2019 by Penny Aspinall, Charlie Waller Trust, and was partially redesigned by Fryni Panayidou, Queen Mary University of London, in 2020. The development of the workshop was co-funded by the Office for Students and Research England Catalyst Fund project at Queen Mary: Supporting PGR mental health and wellbeing.