WORKSHOP ON STRESS MANAGEMENT AND EMOTIONAL WELLBEING

Working in academic research is a constant challenge. Researchers have great minds and analytical skills that allow them to move forward with their projects and thrive throughout these challenges. However, factors such as the highly competitive nature of the sector, interpersonal conflicts in the working environment, and sometimes repeatedly hypermobility make them experience times of emotional discomfort throughout their careers.

Aiming at improving the levels of emotional well-being of international researchers, we organize this workshop to help participant researchers develop some key skills and personal attitudes to successfully manage stressful situations.
The session focuses on understanding the importance of observing one's emotions as a source of valuable information for our well-being and learning some tools to manage them properly.

Learning objectives:

• Become aware of how emotions work, and how they can be used to our advantage.
• Develop some personal skills to plan and prioritise better and thus reduce stress levels.
• Improve communication skills to be able to express ourselves assertively and thus prevent/manage conflicts that may cause emotional discomfort.

Methodology:

• Synchronous interactive training
• Sessions will not be recorded to ensure that participants feel comfortable to share their doubts and challenges, if they feel it is appropriate.
• We will reconcile the necessary amount of theory with individual exercises and plenary and small group discussions.

Trainer:

Alicia Marín Muniesa. Master in Mindfulness: Health, Business and Education, Co-Active Coach (CTI), Team Coach (ORSC), Master in Coaching and NLP, NLP Practitioner and Trainer, Degree in English Philology.
18 years of experience in people and business management in multinational companies. Associate Professor at IE Business School (Madrid).
She has been working since 2012 with research centres supporting residents to develop their leadership, communication and self-management skills. She has also designed and facilitated programmes to empower women leaders in the fields of education, science and business for more than 10 years

Funding

This activity is part of the project 101103476 — ERA TALENT funded by EU.

1. Introduction:

• Etymological meaning of "emotion".
• Usefulness of emotions to ensure survival and success, both personal and professional ("Emotions are data").

2. Importance of self-management: what it is and what it isn't

Tools to strengthen self-management:

• Abdominal breathing
• 3-step pause (Mindfulness)

3. Planning well to be able to take control of our challenges

Tools for better planning:

• S. Covey's 3 circles (Control-Influence-Concern)
• Tips for setting priorities (S. Covey and Eisenhower Matrices)

4. The concept of assertiveness: definition and some differences between cultures

• Passive, assertive and aggressive behaviours
• The importance of knowing how to say "no" to set boundaries and reduce sources of stress

Tools to develop assertiveness:

• The "DESC" formula (Describe-Express-Suggest-Consequences)

5. Possible warning signs (indicators of burnout) and when to seek help

6. Action plan