{"id":603,"date":"2020-08-19T11:21:54","date_gmt":"2020-08-19T01:51:54","guid":{"rendered":"http:\/\/blogs.flinders.edu.au\/student-news\/?p=603"},"modified":"2020-08-26T09:21:53","modified_gmt":"2020-08-25T23:51:53","slug":"bounce-back-and-lose-the-guilt","status":"publish","type":"post","link":"https:\/\/blogs.flinders.edu.au\/student-news\/2020\/08\/19\/bounce-back-and-lose-the-guilt\/","title":{"rendered":"Like a Boss: Bounce Back and Lose the Guilt"},"content":{"rendered":"<p><span data-contrast=\"auto\">Hey everyone!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Lauren here \u2013 you know me\u00a0<\/span><span data-contrast=\"auto\">\ud83d\ude0a<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Like a Boss - S2E03 - Bouncing Back\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/X3d5UP3PJY0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span data-contrast=\"auto\">So<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\">\u00a0I\u2019m a naturally anxious\u00a0<\/span><span data-contrast=\"auto\">person,<\/span><span data-contrast=\"auto\">\u00a0right? I\u2019m\u00a0<\/span><span data-contrast=\"auto\">also\u00a0<\/span><span data-contrast=\"auto\">a bit of a perfectionist. I know<\/span><span data-contrast=\"auto\">, i<\/span><span data-contrast=\"auto\">t\u2019s a fun<\/span><span data-contrast=\"auto\">\u00a0mix<\/span><span data-contrast=\"auto\">. But I\u2019m also a creative person<\/span><span data-contrast=\"auto\">;<\/span><span data-contrast=\"auto\">\u00a0I love making things \u2013 writing words, recording podcasts,\u00a0<\/span><span data-contrast=\"auto\">editing content. The thing is, since the beginning of this year, my creative output has been \u2026 less than ideal. In fact, I\u2019ve really struggled to write anything\u00a0<\/span><i><span data-contrast=\"auto\">at all<\/span><\/i><span data-contrast=\"auto\">\u00a0and the content that I\u00a0<\/span><i><span data-contrast=\"auto\">am\u00a0<\/span><\/i><span data-contrast=\"auto\">creating is not my best (except for this series, obviously!)<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">I\u2019ve been dealing with a lot of guilt and anxiety about not\u00a0<\/span><span data-contrast=\"auto\">feeling<\/span><span data-contrast=\"auto\">\u00a0productive enough<\/span><span data-contrast=\"auto\">, a<\/span><span data-contrast=\"auto\">nd I don\u2019t think I\u2019m alone here<\/span><span data-contrast=\"auto\">.\u00a0<\/span><span data-contrast=\"auto\">Karen,\u00a0<\/span><span data-contrast=\"auto\">the\u00a0<\/span><span data-contrast=\"auto\">fearless moderator of Overheard at Flinders<\/span><span data-contrast=\"auto\">,\u00a0<\/span><span data-contrast=\"auto\">even<\/span><span data-contrast=\"auto\">\u00a0requested\u00a0<\/span><span data-contrast=\"auto\">that\u00a0<\/span><span data-contrast=\"auto\">I speak on this topic because it\u2019s so prevalent.\u00a0<\/span><span data-contrast=\"auto\">Plus,<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">t<\/span><span data-contrast=\"auto\">he number of students\u00a0<\/span><span data-contrast=\"auto\">posting<\/span><span data-contrast=\"auto\">\u00a0about non-graded passes<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">at the moment seems to<\/span><span data-contrast=\"auto\">\u00a0really\u00a0<\/span><span data-contrast=\"auto\">speak to the fact that for many of us, the first half of this year was \u2026 the pits.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">But there\u2019s good reason for that.\u00a0<\/span><span data-contrast=\"auto\">It is difficult, like,\u00a0<\/span><i><span data-contrast=\"auto\">really<\/span><\/i><span data-contrast=\"auto\">\u00a0difficult to be productive during a\u00a0<\/span><span data-contrast=\"auto\">crisis.\u00a0<\/span><span data-contrast=\"auto\">Our brains<\/span><span data-contrast=\"auto\">, in particular the<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">pre<\/span><span data-contrast=\"auto\">frontal cortex \u2013 the part that\u2019s\u00a0<\/span><span data-contrast=\"auto\">responsible for\u00a0<\/span><span data-contrast=\"auto\">planning, working memory, and analytical thinking<\/span><span data-contrast=\"auto\">\u00a0\u2013\u00a0<\/span><span data-contrast=\"auto\">are dealing\u00a0<\/span><span data-contrast=\"auto\">with some massive changes.\u00a0<\/span><span data-contrast=\"auto\">The uncertainty that\u00a0<\/span><span data-contrast=\"auto\">Covid<\/span><span data-contrast=\"auto\">\u00a0has unleashed upon the world means that\u00a0<\/span><span data-contrast=\"auto\">our brains are<\/span><span data-contrast=\"auto\">\u00a0scrambling to figure out\u00a0<\/span><span data-contrast=\"auto\">how to react<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">and\u00a0<\/span><span data-contrast=\"auto\">plan\u00a0<\/span><span data-contrast=\"auto\">based on past experiences<\/span><span data-contrast=\"auto\">\u00a0\u2013<\/span><span data-contrast=\"auto\">\u00a0which are probably not super relevant<\/span><span data-contrast=\"auto\">\u00a0\u2013\u00a0<\/span><span data-contrast=\"auto\">and\u00a0<\/span><span data-contrast=\"auto\">simulations\u00a0<\/span><span data-contrast=\"auto\">that play out worst-case scenarios. This exhausts our analytical capabilities and heightens our\u00a0<\/span><span data-contrast=\"auto\">external\u00a0<\/span><span data-contrast=\"auto\">sensory\u00a0<\/span><span data-contrast=\"auto\">sensitivity. This combination of factors is why you probably feel pretty unfocused, unmotivated, and<\/span><span data-contrast=\"auto\">, frankly, unable to work.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-605\" src=\"http:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB1.jpg\" alt=\"\" width=\"765\" height=\"473\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB1.jpg 765w, https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB1-300x185.jpg 300w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"auto\">But knowing\u00a0<\/span><span data-contrast=\"auto\">there\u2019s a good reason\u00a0<\/span><span data-contrast=\"auto\">that we feel<\/span><span data-contrast=\"auto\">\u00a0this way doesn\u2019t make the feelings of guilt\u00a0<\/span><span data-contrast=\"auto\">go away<\/span><span data-contrast=\"auto\">. So I sat down with Lydia Woodyatt to talk about how we can foster some self-compassion, recognise\u00a0<\/span><span data-contrast=\"auto\">why we might feel guilt or shame, and what we can do to mitigate those feelings and get ourselves back together.<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Then, I had a chat with Amy T Matthews, a super pro<\/span><span data-contrast=\"auto\">lific author and senior lecturer in creative writing, to find out how her productivity has been impacted by the crisis and what tips she has for getting back on the horse!\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Lydia Woodyatt<\/span><\/b><b><span data-contrast=\"auto\">\u00a0<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Why do we feel guilt and shame?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">So when we think about guilt or shame as emotions, I think it\u2019s really useful to\u00a0<\/span><span data-contrast=\"auto\">remember that<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\">\u00a0as emotions<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\">\u00a0they\u2019re a gauge of something. When I say gauge, I want you to think of a<\/span><span data-contrast=\"auto\">\u00a0fuel-<\/span><span data-contrast=\"auto\">gauge in a car.\u00a0<\/span><span data-contrast=\"auto\">A fuel-gauge is not really anything<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">it\u2019s<\/span><span data-contrast=\"auto\">\u00a0just an indicator of something that\u2019s happening inside the tank.\u00a0<\/span><span data-contrast=\"auto\">T<\/span><span data-contrast=\"auto\">he real issue \u2013 the thing that runs the car \u2013 is the fuel<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\">\u00a0and the gauge is just monitoring that. It\u2019s the same with our emotions: our emotions are a gauge for something else that\u2019s going on with us psychologically.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-606\" src=\"http:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB2.jpg\" alt=\"\" width=\"616\" height=\"436\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB2.jpg 616w, https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB2-300x212.jpg 300w\" sizes=\"auto, (max-width: 616px) 100vw, 616px\" \/><\/span><\/p>\n<p><span data-contrast=\"auto\">When it comes to guilt and shame, these are\u00a0<\/span><span data-contrast=\"auto\">emotions<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">t<\/span><span data-contrast=\"auto\">hat are really wired into humans being in\u00a0<\/span><span data-contrast=\"auto\">animals that live in\u00a0<\/span><span data-contrast=\"auto\">social groups.\u00a0<\/span><span data-contrast=\"auto\">They help us to monitor and moderate social group life \u2013 to help us\u00a0<\/span><span data-contrast=\"auto\">know<\/span><span data-contrast=\"auto\">\u00a0that we\u2019re fitting in, that we\u2019re\u00a0<\/span><span data-contrast=\"auto\">being part of a group, that we\u2019re being good and appropriate to our group<\/span><span data-contrast=\"auto\">. So, when we feel shame and guilt, it\u2019s usually related to either feeling that somehow we\u2019re not living up to one of those social group membership expectations and norms. Or, it can be related to when\u00a0<\/span><span data-contrast=\"auto\">we\u2019re<\/span><span data-contrast=\"auto\">\u00a0not living up to our\u00a0<\/span><span data-contrast=\"auto\">responsibilities, especially those to care for other people.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">So if we\u2019re thinking about something like not writing or not meeting our performance expectations for ourselves<\/span><span data-contrast=\"auto\">,\u00a0<\/span><span data-contrast=\"auto\">we have these standards that we\u2019re putting on ourselves, or\u00a0<\/span><span data-contrast=\"auto\">sometimes that<\/span><span data-contrast=\"auto\">\u00a0other people are putting on us<\/span><span data-contrast=\"auto\">, and then<\/span><span data-contrast=\"auto\">\u00a0when we<\/span><span data-contrast=\"auto\">\u2019re not meeting those standards, that\u2019s when we start to feel guilty.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">When we experience these\u00a0<\/span><span data-contrast=\"auto\">emotions<\/span><span data-contrast=\"auto\">\u00a0it\u2019s worthwhile to stop and go, wait, why am I experiencing this? What\u2019s going on in my tank?<\/span><span data-contrast=\"auto\">\u00a0We<\/span><span data-contrast=\"auto\">\u00a0can even name the emotion: right\u00a0<\/span><span data-contrast=\"auto\">now,<\/span><span data-contrast=\"auto\">\u00a0I\u2019m feeling\u00a0<\/span><span data-contrast=\"auto\">really guilty. Then we can use those emotions in a positive way rather than just being wiped out by them.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">What do we do to cope with\u00a0<\/span><\/b><b><span data-contrast=\"auto\">it<\/span><\/b><b><span data-contrast=\"auto\">?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The first thing is to think,\u00a0<\/span><span data-contrast=\"auto\">is<\/span><span data-contrast=\"auto\">\u00a0this something that I\u2019m doing, or is this something that someone else is making me feel? Because it\u2019s related to\u00a0<\/span><span data-contrast=\"auto\">groups, other people\u2019s expectations of us can put stuff onto us that makes us feel guilt and shame. But really, if we stop and think about it, it might not be our issue.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">So, a good question to ask yourself when you\u2019re feeling guilty is,\u00a0<\/span><span data-contrast=\"auto\">w<\/span><span data-contrast=\"auto\">hat value do I think I might be violating? A value is a\u00a0<\/span><span data-contrast=\"auto\">way of being that is important to you, or a goal or standard that you really care about: being responsible, being hard-working, having compassion<\/span><span data-contrast=\"auto\">, t<\/span><span data-contrast=\"auto\">hese are all examples of values.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-607\" src=\"http:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB3.jpg\" alt=\"\" width=\"617\" height=\"441\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB3.jpg 617w, https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB3-300x214.jpg 300w\" sizes=\"auto, (max-width: 617px) 100vw, 617px\" \/><\/span><\/p>\n<p style=\"text-align: center\"><i><span data-contrast=\"auto\">Do you value being a good boy?\u00a0<\/span><\/i><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Check in with your values<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">W<\/span><span data-contrast=\"auto\">h<\/span><span data-contrast=\"auto\">en you feel guilt or shame,\u00a0<\/span><span data-contrast=\"auto\">you can start by thinking to yourself, okay, what of my own values am I violating in this situation, what is inconsistent with my values?<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">Write it down. Then you can think about what have I done\u00a0<\/span><span data-contrast=\"auto\">in this context before that are consistent with my values? What kind of behaviours have I done in the past that live out these values? Then think to the future. What am I going to do in t<\/span><span data-contrast=\"auto\">he next day, in the next two days, or week that are consistent with those values?\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">When we do that, we address that tank issue \u2013 that need to be a good group member\u00a0<\/span><span data-contrast=\"auto\">\u2013<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">and by doing that, by actually making a plan that\u2019s centred on our values, we reduce those feelings of guilt and shame and then we\u00a0<\/span><span data-contrast=\"auto\">find it easier to get on with some of our work.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Treat yourself with compassion<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The other issue is that when we actually work through, did I actually violate\u00a0<\/span><span data-contrast=\"auto\">a value in this situation, I think it\u2019s really important to then go, okay, once I\u2019ve got my plan in place, I need to treat myself with<\/span><span data-contrast=\"auto\">\u00a0self-<\/span><span data-contrast=\"auto\">compassion. If there\u2019s one rule for university, it\u2019s show up, don\u2019t beat yourself up.\u00a0<\/span><span data-contrast=\"auto\">Treat yourself the way you would treat a friend. I think a good analogy is if you were on a sporting team and you had a coach who constantly berated you and\u00a0<\/span><span data-contrast=\"auto\">said<\/span><span data-contrast=\"auto\">\u00a0you were doing a bad job and ran you down for your poor performance, how long would you want to keep participating in that sport? Not very long right?<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-608\" src=\"http:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB4.jpg\" alt=\"\" width=\"633\" height=\"418\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB4.jpg 633w, https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB4-300x198.jpg 300w\" sizes=\"auto, (max-width: 633px) 100vw, 633px\" \/><\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Be a good coach\u00a0<\/span><\/b><b><span data-contrast=\"auto\">to yourself<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">When we beat ourselves up, we\u2019re being that bad coach, and then we wonder why we keep avoiding the situation and we don\u2019t want to go to\u00a0<\/span><span data-contrast=\"auto\">uni<\/span><span data-contrast=\"auto\">\u00a0and we don\u2019t\u00a0<\/span><span data-contrast=\"auto\">want to get started on our job. Treating yourself like that creates these avoidance patterns. Instead, you need to call yourself on it.\u00a0<\/span><span data-contrast=\"auto\">Am I being a good coach to myself? If not, how can I be kind to myself? What would a kind friend say? They\u2019d say, look you had a go, try again tomorrow, put it in the big picture. Sometimes we can write ourselves a letter from the\u00a0<\/span><span data-contrast=\"auto\">perspective of someone who really cares about us and work it through and think, what would be good advice in this situation?<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-609\" src=\"http:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB5.jpg\" alt=\"\" width=\"570\" height=\"440\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB5.jpg 570w, https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB5-300x232.jpg 300w\" sizes=\"auto, (max-width: 570px) 100vw, 570px\" \/><\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Remember to rest<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Some people\u00a0<\/span><span data-contrast=\"auto\">feel\u00a0<\/span><span data-contrast=\"auto\">guilt<\/span><span data-contrast=\"auto\">\u00a0because they feel they\u2019re not doing enough, but actually the reason they\u2019re not doing enough is because they have physical limitations<\/span><span data-contrast=\"auto\">, and so<\/span><span data-contrast=\"auto\">\u00a0you constantly feel like you\u2019re not doing enough. But part of our professional development is\u00a0<\/span><span data-contrast=\"auto\">learning<\/span><span data-contrast=\"auto\">\u00a0that we each have different boundaries and\u00a0<\/span><span data-contrast=\"auto\">capacities and we need to learn different rhythms of work and rest. You don\u2019t have to be working all the time. You have to rest first<\/span><span data-contrast=\"auto\">\u00a0in order to work. You can only ever work out of rest<\/span><span data-contrast=\"auto\">!<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-610\" src=\"http:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB6.jpg\" alt=\"\" width=\"541\" height=\"387\" srcset=\"https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB6.jpg 541w, https:\/\/blogs.flinders.edu.au\/student-news\/wp-content\/uploads\/sites\/89\/2020\/08\/LB6-300x215.jpg 300w\" sizes=\"auto, (max-width: 541px) 100vw, 541px\" \/><\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">If you didn\u2019t get all your jobs done on your list today, like the rest of us, there\u2019s a couple of things you can do<\/span><span data-contrast=\"auto\">:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Normalise<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Everyday<\/span><span data-contrast=\"auto\">, there\u2019s\u00a0<\/span><span data-contrast=\"auto\">so many of us who don\u2019t get through our whole to-do list. But actually, every day is a new day. Just keep tackling things one thing at a time, chunk things down into small\u00a0<\/span><span data-contrast=\"auto\">parts<\/span><span data-contrast=\"auto\">\u00a0and keep working on them<\/span><span data-contrast=\"auto\">, they all add up over a long period of time to what you\u2019re actually aiming for.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Check yourself<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">The other thing is check yourself. Check your emotions. Your emotions aren\u2019t facts about your ability, they\u2019re just feelings that are responding to the situation that you\u2019re in<\/span><span data-contrast=\"auto\">.<\/span><span data-contrast=\"auto\">\u00a0Sure, when we\u00a0<\/span><span data-contrast=\"auto\">fail,<\/span><span data-contrast=\"auto\">\u00a0we\u2019re going to have feelings and that\u2019s fine. Name them and come up with a problem-focused plan<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-contrast=\"auto\">to change it for next time.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Give yourself a break<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stop thinking about it, go have a rest. Go do something fun, get some<\/span><span data-contrast=\"auto\">\u00a0balance and<\/span><span data-contrast=\"auto\">\u00a0perspective by doing\u00a0<\/span><span data-contrast=\"auto\">other things that are<\/span><span data-contrast=\"auto\">\u00a0important to you and then come back the next day.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">If these things go on for more than two weeks<\/span><span data-contrast=\"auto\">, I\u2019d say it\u2019s time to reach out to Health, Counselling and Disability and have a chat to a psychologist. Chronic guilt and shame can be associated with other conditions<\/span><span data-contrast=\"auto\">:<\/span><span data-contrast=\"auto\">\u00a0anxiety, depression, when you\u2019ve gone through trauma. There\u2019s treatment available for that\u00a0<\/span><span data-contrast=\"auto\">and people who can help you. P<\/span><span data-contrast=\"auto\">art of our professional development is\u00a0<\/span><span data-contrast=\"auto\">to seek that help and get on top of that experience.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Dr Amy Matthews<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">How has your<\/span><\/b><b><span data-contrast=\"auto\">\u00a0creativity or<\/span><\/b><b><span data-contrast=\"auto\">\u00a0productivity been\u00a0<\/span><\/b><b><span data-contrast=\"auto\">disrupted at the moment?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Oh my God, it\u2019s been<\/span><span data-contrast=\"auto\">\u00a0horrible. It\u2019s been<\/span><span data-contrast=\"auto\">\u00a0so bad. It\u2019s a perfect question to ask because it\u2019s been so bad.\u00a0<\/span><span data-contrast=\"auto\">I had study leave when we went into lockdown. We\u2019re also renovating our house, we moved into a very small flat, so all my stuff is in storage except for my research.\u00a0<\/span><span data-contrast=\"auto\">Then the kids were home 24 hours a day, and my partner teaches at Adelaide university so he was home teaching<\/span><span data-contrast=\"auto\">.<\/span><span data-contrast=\"auto\">\u00a0So I was\u00a0<\/span><span data-contrast=\"auto\">sitting at the dining table surrounded by people doing online learning and teaching and it was chaos. And I have two books due! So it was chaos.\u00a0<\/span><span data-contrast=\"auto\">I\u2019m panicking.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Has there been anything in particular that you\u2019ve struggled with most?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">I think focus has been the hardest thing. I\u2019ve found that I\u2019m really scatty, I\u2019m very\u00a0<\/span><span data-contrast=\"auto\">distractible<\/span><span data-contrast=\"auto\">. I\u2019ll think about something then I\u2019ll go off\u00a0<\/span><span data-contrast=\"auto\">down<\/span><span data-contrast=\"auto\">\u00a0rabbit holes\u00a0<\/span><span data-contrast=\"auto\">on the internet\u00a0<\/span><span data-contrast=\"auto\">instead of doing what I\u2019m supposed to be doing. I\u00a0<\/span><span data-contrast=\"auto\">get anxious \u2013 I don\u2019t know if everyone else is feeling this \u2013 but I have to get up and start pacing, or I\u2019m making endless cups of coffee and tea. I\u2019ll write three paragraphs then get up and make a cup of tea.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Have you felt a lot of guilt or shame for not feeling productive?\u00a0<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Yes<\/span><span data-contrast=\"auto\">! Especially at a university. Students will feel the same thing \u2013 the deadlines stay there. They still expect you to hand in the same things. For us, the university still expects u s to research and teach and be productive, so I feel really guilty that I can\u2019t seem to focus. I feel like I\u2019m\u00a0<\/span><span data-contrast=\"auto\">failing<\/span><span data-contrast=\"auto\">\u00a0all the time.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">What\u2019s helped?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">It feels counter-intuitive but\u00a0<\/span><span data-contrast=\"auto\">accepting that it\u2019s going to feel unpleasant, that I\u2019m not necessarily going to get to that place where I feel calm and\u00a0<\/span><span data-contrast=\"auto\">everything feels into place. I\u2019m going to have to just write while I feel anxious and un<\/span><span data-contrast=\"auto\">settled and it just doesn\u2019t feel fun! It doesn\u2019t feel like it normally does.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Dividing it up into bite-sized chunks, not thinking about doing the entire thing at once. Like, I\u2019m just going to write a paragraph then I\u2019ll get a cup of tea, then I\u2019ll write another paragraph.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Another thing is messaging people.<\/span><span data-contrast=\"auto\">\u00a0It seems like my phone and my laptop have become my social site as well. It\u2019s a horrible distraction, but it\u2019s also a weird emotional vent. When the anxiety is building up, I can message a friend and go, \u2018Oh my God, this is horrible\u2019, and I can let off some steam and get back to work.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">And they\u2019re just feelings! They\u2019re just feelings that we can manage, and we can get through it together.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">That\u2019s it for this episode. In the blog, I\u2019ve linked to some resources that I hope you\u2019ll find useful if you want to delve into this topic some more.\u00a0<\/span><span data-contrast=\"auto\">And, to reiterate what Lydia said, if these feelings are ongoing or are impacting you in ways that you can\u2019t get a handle on, go and see Health and Counselling\u00a0<\/span><span data-contrast=\"auto\">to help you get on top of things!\u00a0<\/span><span data-contrast=\"auto\">Next week, we\u2019re going to talk about some\u00a0<\/span><span data-contrast=\"auto\">motivation hacks.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Resources:\u00a0<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Stillman, Jessica (2020<\/span><span data-contrast=\"auto\">, July 10<\/span><span data-contrast=\"auto\">).\u00a0<\/span><span data-contrast=\"auto\">Neuroscientist:\u00a0<\/span><span data-contrast=\"auto\">Covid<\/span><span data-contrast=\"auto\">\u00a0Brain Is Real. Here&#8217;s How to Deal With It<\/span><span data-contrast=\"auto\">.\u00a0<\/span><i><span data-contrast=\"auto\">Inc<\/span><\/i><span data-contrast=\"auto\">.\u00a0<\/span><span data-contrast=\"auto\">Retrieved from\u00a0<\/span><a href=\"https:\/\/www.inc.com\/jessica-stillman\/neuroscientist-covid-brain-is-a-real-thing-heres-how-to-deal-with-it.html\"><span data-contrast=\"none\">https:\/\/www.inc.com\/jessica-stillman\/neuroscientist-covid-brain-is-a-real-thing-heres-how-to-deal-with-it.html<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Fitzgerald, Sunny (<\/span><span data-contrast=\"auto\">2020,\u00a0<\/span><span data-contrast=\"auto\">April 7).\u00a0<\/span><span data-contrast=\"auto\">Don\u2019t feel like \u2018getting things done\u2019? It\u2019s okay not to be productive during a pandemic.<\/span><span data-contrast=\"auto\">\u00a0<\/span><i><span data-contrast=\"auto\">The\u00a0<\/span><\/i><i><span data-contrast=\"auto\">Washington Post.\u00a0<\/span><\/i><span data-contrast=\"auto\">Retrieved from<\/span><span data-contrast=\"auto\">\u00a0<\/span><a href=\"https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/productivity-coronavirus-pandemic-projects\/2020\/04\/06\/742edf54-76e4-11ea-85cb-8670579b863d_story.html\"><span data-contrast=\"none\">https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/productivity-coronavirus-pandemic-projects\/2020\/04\/06\/742edf54-76e4-11ea-85cb-8670579b863d_story.html<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">DrJud<\/span><span data-contrast=\"auto\">\u00a0(2020, April 12).\u00a0<\/span><i><span data-contrast=\"auto\">Why fear is infectious &amp; A Brain Hack to Break the Coronavirus Anxiety Cycle (or any worry habit)<\/span><\/i><span data-contrast=\"auto\">\u00a0[YouTube] Retrieved from\u00a0<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=63O8kJBHK1s&amp;feature=youtu.be\"><span data-contrast=\"none\">https:\/\/www.youtube.com\/watch?v=63O8kJBHK1s&amp;feature=youtu.be<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">World Health Organisation (2020). Doing what matters in times of stress. Retrieved from\u00a0<\/span><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240003927\"><span data-contrast=\"none\">https:\/\/www.who.int\/publications\/i\/item\/9789240003927<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey everyone!\u00a0 Lauren here \u2013 you know me\u00a0\ud83d\ude0a\u00a0\u00a0 So,\u00a0I\u2019m a naturally anxious\u00a0person,\u00a0right? I\u2019m\u00a0also\u00a0a bit of a perfectionist. I know, it\u2019s a fun\u00a0mix. But I\u2019m also a [&hellip;]<\/p>\n","protected":false},"author":1350,"featured_media":612,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[116,1693,1448],"tags":[],"class_list":["post-603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-students","category-like-a-boss","category-student-wellbeing"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/posts\/603","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/users\/1350"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/comments?post=603"}],"version-history":[{"count":0,"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/posts\/603\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/media\/612"}],"wp:attachment":[{"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/media?parent=603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/categories?post=603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/student-news\/wp-json\/wp\/v2\/tags?post=603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}