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Work Smarter Stress Less

Target group

Is this you?

  • you are in the second half of your PhD project (or in your first Postdoc)
  • you are constantly busy while putting all your time and energy in your work. Or you feel guilty when you are not working
  • you never get to doing what is really important. Or you sacrifice your private life to your research
  • you started your research with enthusiasm, but your joy is diminishing more and more
  • you are open-minded, curious and prepared to invest ca. 3 hours a week for 3 months to experiment with different ways of working that you can apply directly to your PhD, regaining time, energy, well-being, and a sense of purpose and fulfilment

Course description

In this 3 month course PhD candidates and Postdocs gain important insights in their personal stress factors and they learn to adapt their way of working to deal more effectively with stress and work pressure in a competitive, hard working academic environment. The course aims to reduce their experience of stress and to improve their mental well-being.

The course focusses on the following themes and learning objectives:

  • identifying and disarming stress factors (including a detailed analysis of the working relationship with supervisors and strategies to communicate more effectively)
  • mindfulness-based time management: how to take charge of your time in non-linear creative research work
  • energy management: how does your battery operate? How to charge so you stay smart (energy balance)
  • how to navigate scary / difficult times: dealing with self-sabotage and improving your resilience through heart coherence (using biofeedback technology from HearthMath)
  • leaning into the future: doing what really matters by connecting with your values and dreams

Teaching Methods

Preceding the course each participant will have a personal 30 minute intake call with the coach/trainer and fill in a questionnaire on their interaction styles, especially with respect to the working relationship with their advisors.

The main course consists of 5 half day group training meetings. The theme of each meeting will be introduced briefly and most of the meeting will be spent practising new strategies to deal effectively with experiences in the everyday working situations of participants as well as exchanging experiences and perspectives with peers.

These group trainings are interchanged with mastermind sessions (intervision) in smaller subgroups. A detailed instruction for these sessions will be provided at the first group training.

Running parallel to these live meetings continuous e-coaching will be provided.

Participants who engage actively with the course will be rewarded with a private, individual, live coaching session (60 minutes) to look deeper into a personal coaching question.

About the coach/trainer

Dr. Claartje van Sijl holds a PhD in philosophy and is professional coach and trainer. She has over 15 years personal and professional experience in academic research and specializes in coaching and training academics around career orientation, balance, and leadership. You can read more about her at http://vansijl.com

Testimonials

For years I felt that something was missing in my life, but I couldn’t pinpoint what. This course made me realize it was my intuition, and my trust in it as well. Thank you for helping me get my confidence in my intuition back!

- Maria, 3rd year PhD candidate at TUDelft


This course is a MUST if you are stressed out a lot. This course will help you not only by telling you but giving you the time to actually implement changes in your behavior. It also helps you connect to other PhDs, thereby giving a backsupport of peers to confront your own challenges and help improve yourself.

- 2nd year PhD candidate

 

This was one of the most valuable courses I have every attended. It has thought me to how to be less anxious by being less perfectionist and fear failure less. I balance my time and energy a lot better now. This course has built up my resilience tremendously. I consider that what I learned AND what we practiced to implement in this course will keep me a lot healthier throughout my career and life.

- 4th year PhD candidate

  • Programme is for

    2nd - 4th year PhD's

  • Date

    2022
    - 8-15 February: Sphere of Influence Talentscan and intakes. Online videocall. (Timeslots to be scheduled).

    - 22 February 9:30-12:30: Training session 1: inventory & profile reports. Online videocall.

    - 1 March 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 8 March 9:30-12:30: Training session 2: time. Online videocall.

    - 15 March 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 22 March 09:30-12:30: Training session 3: energy. Online videocall.

    - 29 March 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 5 April 9:30-12:30: Training session 4: add Heart. Online videocall.

    - 12 April 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 19 April 9:30-12:30: Training session 5: lean into the future. Online videocall.

    - 26 April 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 11-18 May: Individual coaching sessions. Online videocall. (Timeslots to be scheduled).

    - Week 21: Evaluation, course wrap up.

    Autumn

    - 21-27 September: Sphere of Influence Talentscan and intakes. Online videocall. (Timeslots to be scheduled).

    - 6 October 10:00-13:00: Training session 1: inventory & profile reports. U-Parkhotel.

    - 6 October 14:00-17:00: Training session 2: time. U-Parkhotel.

    - 13 October 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 20 October 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 2 November 14:00-17:00: Training session 3: energy. U-Parkhotel.

    - 3 November 9:00-12:00: Training session 4: add Heart. U-Parkhotel.

    - 3 November 13:00-16:00: Training session 5: lean into the future. U-Parkhotel.

    - 10 November 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 17 November 9:30-11:00: Mastermind (subgroups). Self organized online videocall.

    - 18 - 25 November: Individual coaching sessions. Online videocall. (Timeslots to be scheduled).

    - Week 47: Evaluation, course wrap up.

  • Location

    Online (Zoom) and U-Parkhotel

  • Maximum participants

    15 participants

  • ECTS

    1.5 EC's

  • Trainers

    Dr. Claartje van Sijl


S.P. Boekholt (Sofia)
Course Coordinator CDC
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Work Smarter Stress Less
February 2022
October 2022
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