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THE ALL-BUT-DISSERTATION SURVIVAL GUIDE(tm)
Devoted to practical steps for completing
your doctoral dissertation.
www.ecoach.com
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To subscribe, visit www.ecoach.com
INDEX
1. Ben's Note
2. The Power of Three, By Ellen Britt, Ed.D.
3. Words of Wisdom
SUMMARY
In this issue, Dr. Ellen Britt shares some
tips on The Power of Three stress management
techniques.
We round it out with Words of Wisdom.
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Ben's Note
March 6, 2003
Dear ABD Survival Guide Reader,
How are things going for you? Are you making
the progress you planned for?
If not, I'd like to remind you of another
benefit of your ABDSG membership- and to
introduce this benefit to our new subscribers.
Aside from the twice monthly articles, we
also offer a dissertation coaching service that
can help you overcome writer's block, deal more
effectively with your committee, help you plan
a road map to completion- while helping you feel
more confident as you move forward. I can't
tell you how many notes I get from new Ph.D's who
credit coaching as instrumental in their success.
If you'd like to apply for a dissertation coach,
you can request an application by emailing
ben16-76471@autocontactor.com. Though coaching might not
be for everyone, it does make a huge difference
for those who desire it.
One part of dissertation coaching focuses on
life balance, and stress management, so I'm
pleased to present this week's article.
Dr. Ellen Britt shares three techniques for
better stress management.
Our Words of Wisdom section will tell you more
about what helped our recent graduates
get through.
See you in two weeks.
Warmly,
Ben
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The Power of Three
By Ellen Britt, Ed.D.
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When I was a graduate student in biology and struggling to
finish my dissertation, I was convinced that ABD stood for
"all but dead"! Kidding aside, for most ABDs the
dissertation process is an extremely stressful ordeal that
can take its toll on both your physical and mental health.
In my work as a coach and health care provider,
I've experimented with the usual ways to reduce stress,
from exercising daily to trying to get enough sleep.
While these are important, I also recommend three
lesser known ways that work wonders for my ABD clients.
1. Discover the restorative power of nature.
There is now abundant scientific evidence indicating
that exposure to the natural environment has profound
positive effects on our physical and mental health.
Something as simple as a view of trees from a window
has been shown to increase worker productivity and
has also been shown to decrease the amount of
pain medication and length of stay in hospitalized
patients. Even pictures of nature produce beneficial
effects on our physical and psychological health.
So put aside that literature review for a few minutes
and go for a walk in the woods or on the beach.
Or for the next best thing, watch a relaxing visual
meditation video of trees or water.
2. Give in to your afternoon slump.
Your body temperature takes a dip in the afternoon,
usually between 1 and 3 PM, leaving you in the
doldrums and feeling sluggish. If you simply can't catch
a 20 to 30 minute nap (don't nap longer or you'll be
unbearably groggy!), shut your office door, relax into
a chair and close your eyes, allowing your brain go
into a natural alpha rhythm (a state between
wakefulness and deep sleep) for ten to fifteen minutes.
With practice, it's relatively easy to get to alpha.
(To avoid falling asleep, open your eyes when you
start seeing hypnogogic imagery. To get an assist,
try listening to a guided relaxation CD.
3. Breathe.
Given that you'll breathe in and out more than
a hundred million times over the course of your life,
what if you made a tiny improvement in something
you did that often? Even if you learn to breathe a
little bit better, you'll probably notice a big change
in the way you feel. You intuitively know that your
breath is intimately connected to your emotional state.
Ever known someone that was depressed? They tend
to sigh a lot. If you are suddenly frightened, you will
involuntarily gasp.
Try this. Place one palm on your chest
and one on your abdomen. Now take a deep breath.
More than likely, when you breathed in, the hand on
your chest rose and fell and the hand on your
abdomen didn't move. By reversing this pattern and
breathing diaphragmatically, you can sooth your
sympathetic nervous system and feel calmer naturally.
To practice breathing "from the belly," lie down on the
floor or your bed, and place your hands as before.
As you breathe in, concentrate on making your belly
rise and as you breathe out, let your belly fall. This
one takes some practice but soon it will become
second nature.
So next time you're feeling overwhelmed, remember
these easy to do "de-stressers". Step away from
your computer for a few minutes. Get outside
and walk in the park. Or just shut your door and
relax into a chair. Ten to fifteen minutes of
"alpha time" will restore your energy almost as
well as a nap. And remember to breathe from
your belly. You can carry this technique anywhere,
even into a committee meeting!
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About Ellen Britt, Ed.D.
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Ellen Britt, PA-C, Ed.D. is a coach, speaker
writer and workshop facilitator. She specializes
in personal, health and wellness coaching from
a holistic perspective, and especially enjoys
coaching ABDs. She holds a doctorate
in biology and is currently completing degree
requirements for a Ph.D. in clinical psychology
through the Fielding Graduate Institute,
Santa Barbara, California. Ellen lives and works
in Atlanta, Georgia and the Adirondack Mountains
of upstate New York. She may be reached
through her website:
http://www.primalwaters.com/coach.html
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Words of Wisdom from New Ph.D.'s.
=======================================
**My advice to other individuals pursuing this
process is that you must stay focused, support your
beliefs, and have a tremendous cheering section behind
you. It helps for the times when you are so exhausted
from studying, writing papers, presenting research,
that you just want to give it all up.
**I'd advise ABD's to stay the course, make the
sacrifices, and get it done ASAP. It's not your
life's work . . . it's supposed to JUSTIFY your life's
work. Finally, there is NOTHING in the world quite
like hearing the words, "Congratulations Doctor."
=============================
BEN J. DEAN, Publisher, ABDSG
===============================
Ben holds a Ph.D. in psychology from the University of
Texas at Austin and is a psychologist in private
practice in Bethesda, Maryland.
In addition to his clinical practice, Ben loves to train
professionals to become virtual coaches. (If you would like
to see Ben's *other* free newsletter, you may subscribe at:
http://www.mentorcoach.com/
Ben lives in suburban Maryland with his wife and two
young children.
==================================
RACHNA D. JAIN, Editor, ABDSG
==================================
I'm a dissertation coach and licensed psychologist
based in Maryland, with a doctorate from the
University of Denver.
I'm the Editor of the ABDSG, as well as the Author of
"Get It Done! A Coach's Guide to Dissertation Success"
If you'd like to learn more about me or my book, please
visit my website: www.ExcelWithEaseCoaching.com
If you have questions about this newsletter, you
can direct them to me: rachna@mentorcoach.com
I'm excited to be working with you to meet your academic
goals. You can do it!
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THE ALL-BUT-DISSERTATION SURVIVAL GUIDE(tm)
================================================
"The All-But-Dissertation Survival Guide"(tm) focuses
on ways to help its readers more readily overcome the
roadblocks that often seem to stand in the way of
completing the dissertation. It is read throughout the
world.
=======================
VIRTUAL ABD ASSISTANCE
=======================
Would you like a "virtual assistant" who did whatever you
needed to help you move forward on your scholarly work or
on other parts of your life. If you'd like to learn more
about how a virtual assistant could help you, contact the two
that Ben works with: Cathy Anway or Sunny Bain. Both are
conscientious, skillful, and extraordinarily competent.
Cathy Anway can be at Cathy@mentorcoach and Sunny Bain can
be reached at sunny@mentorcoach.com
===============================================
INTERESTED IN WORKING WITH A DISSERTATION COACH?
READY TO TAKE THE NEXT STEP?
=================================================
Email ben16-76471@autocontactor.com
You'll receive an email outlining the application process,
follow the instructions and submit the form. Your application
will then be forwarded to potential coaches so that you might
arrange a free, initial consultation.
Various fee plans are available.
ABOUT TO GRADUATE?
=====================
First, congratulations!!!! Yeaaaaaa!!!!
Second, please send any email to: FreeAtLast@mentorcoach.com
Within seconds, you'll receive a note from Ben.
A FAVOR
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CONTACT INFORMATION
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Ben J. Dean, Ph.D
MentorCoach(tm)
Voice: 301-986-5688
Fax: 301-913-9447
Web: www.ecoach.com/
Web: www.mentorcoach.com
(c) Copyright 2002 Ben J. Dean. All rights reserved.
Rachna Jain, Ph.D.
mailto:rachna@mentorcoach.com
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