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Stress Management, Self-Care, Health, Personal Well-Being

“Balancing research, teaching, outside commitments, and family life can contribute to both emotional and physical stress. However, maintaining a healthy regimen and a strong support network can help you achieve a calm and balanced lifestyle as you advance your career in academia” (University of California-Los Angeles, 2013).
What Can I Do About Feeling Tired, Stressed, and Burned Out? (Brunt, 2009)
You may have Burnout if you (Brunt, 2009):
  1. Do everything yourself because no one else can do it right.
  2. Don’t look forward to new days.
  3. Don’t improve or update your lectures or presentations.
How to prevent burnout and excess stress (Brunt, 2009):
  1. Be honestly self-awareness. Fully understand your current job requirements and your level of stress about them.
  2. Know what you can control and what you cannot control. Prioritize tasks appropriately or delegate tasks to others.
  3. Get advice and mentorship from those who demonstrate life balance.
  4. Expect and embrace failure as a learning process. Take small steps towards your goals.
  5. Honestly assess your personal life, relationships, and health.

Sleep, Exercise, and a Healthy Diet (University of California-Los Angeles, 2013)

1. Relaxation
Most importantly, practice good sleep habits. 6-8 hours of sleep is recommended. Relax and achieve spiritual well-being with interests and methods such as yoga, meditation, or religious groups.

2. Physical Activity
Physical activity reduces stress among many other benefits. A “minimum of 20 minutes of aerobic activity 3 times per week” is recommended (University of California-Los Angeles, 2013). Small daily changes like taking the stairs, parking further away, or taking walks around campus can contribute to your overall physical activity.

3. Diet
Plan and cook your meals to ensure healthy eating at home and at work. Have healthy snacks, like fruit and nuts, readily available at work. Eat healthily, in moderation, and on a regulated schedule.

4. Support Systems
Build and maintain healthy relationships on and off campus. Make time to relax with your partner, spend time with extended family members nearby, and build relations with neighbors. Take part in group activities as well as recreational activities and hobbies.

5. Get help if you need it (Mental Health America, 2016)
If you are consistently overwhelmed, consider seeking professional help. “Asking for help is not a sign of weakness – taking care of yourself is a sign of strength” (Mental Health America, 2016).

SIUe Campus Resources

Campus Recreation
Some services offered by Campus Recreation (Campus Recreation, 2016):
Student Fitness Center
- Indoor Pool (free without membership)
Group Fitness Classes (free with membership except Yoga and Belly Dancing)
- Biking and Running Trails
- Cougar Lake Recreation Area
Family Programming
Wellness Center
Wellness Center
Some services that the Wellness Center provides (Campus Recreation, 2016):
- Fitness Assessments
- Personal Training
- Fitness Consultation
- Massage Therapy
- Cougar Balance
- Health Services Referral
Employee Assistance Program
”The Employee Assistance Program (EAP) provides a valuable resource for support and information during difficult times, regardless of the health plan chosen. The EAP is a free, voluntary and confidential program that provides problem identification, counseling, and referral services for employees and their covered dependents” (Human Resources, 2016).


Brunt, B. V. (2009). Magna 20 minute mentor: What can I do about feeling tired, stressed, and burned out? [Video file]. Magna Publications. Retrieved from
Campus Recreation. (2016). Campus recreation. Southern Illinois University Edwardsville. Retrieved from
Campus Recreation. (2016). Wellness Center. Southern Illinois University Edwardsville. Retrieved from
Human Resources. (2016). Employee assistance program & counseling. Southern Illinois University Edwardsville. Retrieved from
Mental Health America. (2016). Work Life Balance. Retrieved from
University of California-Los Angeles Diversity & Faculty Development. (2013). Balancing work & life as an assistant professor. Retrieved from

Additional Resources

Stress Management: How to Reduce, Prevent, and Cope with Stress
Article by Lawrence Robinson, Melinda Smith, and Robert Segal for
Relaxation Techniques for Stress Relief: Finding the Relaxation Exercises that Work for You
Article by Lawrence Robinson, Robert Segal, Jeanne Segal, and Melinda Smith for
Four Ways to Deal with Stress
Article by The American Heart Association
Stress Management
Webpage by MindTools
37 Stress Management Tips from the Experts
Article by Michael Castleman for Reader’s Digest
Amazon Best Sellers in Stress Management Self-Help
List of Amazon’s best-selling books on stress management

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