“Bounce Back”: Practical Tools to Boost Your Resilience ONLINE

Aims

Increase your resilience and discover how to deal with difficult situations during your PhD or PostDoc.

You learn
• What resilience is.
• What unhealthy pressure, stress and anxiety do with mind and body, and how you can minimize the effects.
• How to handle feelings such as anger, sadness, shame or fear.
• How to discover and use your strengths and resources.
• How to find and use opportunities in the midst of a crisis

Content

The 5 pillars of resilience.

Stress and self-care.

Self-compassion.
• Acceptance of yourself and your struggles.
• Dealing with difficult emotions such as fear, anger or shame.

Self-knowledge: understand how you do things.
• 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 strength and direction?
• How do you discover and use opportunities?

Methods

This workshop combines knowledge transfer with exercises, reflection and practical tools. We work with the questions the participants themselves bring in.

Target Group

All Doctoral Candidates & Postdocs

About the Trainer

Alexandra Gerny is an experienced Swiss coach in Amsterdam/The Netherlands. Her professional back-ground is in psychology and systems-psychody¬namics. She accompanies professionals in science, art, culture, law and medicine so that they can fulfill their professional role in a powerful and balanced way.

At the University of Basel/Switzerland she once wrote half a dissertation until she realised that her skills as a coach and lecturer are better (and more satisfying) than her academic skills.

More information: www.gerny.nl, www.linkedin.com/in/alexandragerny

Workload

Total of 7 hours

No preparatory work.
Post workshop assignments are individual. You will do things differently, but that won’t use much of your time (actually, it will probably save you time).

Feature

Once registration is open, applications will be collected for 24 hours and course places allocated by lot. All registrations received after the initial 24h period will be put on a waiting list and assigned on a first come, first served basis.

Course places/places on the waiting list will be confirmed by e-mail. Course registrations can only be canceled before the registration period ends (send an e-mail to grace@unibas.ch). Full course attendance is mandatory. Participants who fail to attend a course without prior notification or withdraw after the registration deadline are subject to a fee of CHF 30. In addition, participants who cancel their course registration at a later point in time, are absent without an excuse or do not attend the entire course will, for reasons of fairness, not be considered for course registration in the following semester and will be removed from other courses offered in the same semester. Please find the detailed regulations on the Transferable Skills Homepage.