Things might be even more challenging if you are the first person in your family doing a PhD, if you are combining a paid job with academic work or if there are other issues that make your life challenging.

What you need is resilience: the ability to bounce back when life is getting difficult. People differ in that: some seem to be able to handle just about everything, while others are less stable. The good news is however that you can learn to be more resilient. This workshop teaches you the skills to do just that.

Resilience is needed.

You learn

• What the 5 pillars of resilience are.
• What pressure, stress and anxiety do with mind and body, and how you can minimize the negative effects.
• How to handle feelings such as anger, loneliness, shame or uncertainty.
• How to discover and use your strengths and resources.
• How to find and use opportunities during your PhD, even when it’s difficult.

After the workshop you will

• Have a better understanding of yourself.
• Know a large number of practical, hands-on and useful tools.
• Have your personal recipe box, so you know exactly what you can do when things are getting strenuous or difficult.

The facts

• Three sessions of three hours.
• Online or on campus
• Small group with 3-8 participants.

Content

• The 5 pillars of resilience.
• Stress and self-care.
• How to deal with
  • people around you such as supervisors or others.
  • difficult emotions such as uncertainty, anger, powerlessness or shame.
• Self-knowledge: understand how you cope with difficulties.
  • which conscious and unconscious strategies do you use in challenging situations?
  • If they work: how can you strengthen them?
  • If they don’t work: how can you change them?
• Using possibilities.
  • How can you find power and direction?
  • How do you discover and use opportunities?

This workshop combines knowledge transfer with exercises, reflection and practical tools.

Teacher

Alexandra Gerny of Gerny Coaching + Consulting