Investing in Yourself: Knowing When to Seek Counseling

May 15, 2017

Post written by Michael J. Sheridan, MSW, Ph.D,. Special Advisor for Diversity and Wellness Programs, Office of Intramural Education and Training, National Institute of Health, Bethesda, MD Michael.sheridan@nih.gov

When our usual ways of coping are not working, it may be time to find a counselor. The reality is that most of us could benefit from professional counseling at various points in our life. I know for myself, the stresses and strains during my doctoral program was a time when going to counseling made all the difference. Since then, I think of obtaining counseling resources as investing in my own well being.  After all, we routinely take our cars in for tune-ups, our pets to the vet, and our bodies to the doctor for physicals.  Holistic self-care means investing in our own mental and emotional health, as well!

From talking with NIH fellows in wellness workshops and individual appointments, I know that many face a number of challenging life situations. For example, adjusting to being in a new geographical area in a large, competitive work environment without your usual or familiar supports.  Or trying to determine your own career path when what you’re interested in pursuing differs from the vision of parents, PIs, or mentors.  Or trying to excel at work while finding time to give to partners, spouses, children or other important people in your life.  Or struggling with trying to make your own health and wellbeing a priority when receiving messages that nothing matters but getting the work done.  And sometimes beginning to realize that patterns of behavior that you’ve used in the past just aren’t working anymore – and, in fact, may be making the situation worse.  All of these circumstances can be managed better with the help of focused and supportive counseling.

Some people are comfortable with the prospect of seeing a mental health professional, but others are not open to the idea. They may have an internalized belief that going to a counselor means that something is really wrong with you or that you are weak or that you are avoiding responsibility for your life.  These ideas often stem from 4 prevalent myths about counseling:

Myth #1: Only “crazy” people go to counseling.

Truth: Very few individuals receiving outpatient therapy fall within the “severe mental illness” categories. Most people seek counseling because of everyday stressors or difficult life situations.  A counselor can provide support and assistance in learning how to better cope with these as well as attend to any feelings of depression or anxiety that may be present.

Myth #2: Why can’t I just talk to my friends?!

Truth: Counselors differ from friends in many ways. Beyond the obvious difference of their years of training and experience, they rarely give advice or tell you what to do like well-meaning friends often try to do.  They are there to listen to you and help you come to your own decisions within a non-judgmental and supportive environment. They can also provide an important “mirror” for you to better understand what you’re going through.

Myth #3: Counselors always want to go back to your childhood and blame your parents for everything.

Truth: Counseling involves learning how to accept responsibility for your own life. Sometimes exploring childhood issues that may be contributing to your current situation is indicated, but not always.  The major focus is on changing perceptions and behaviors in your current life that are creating difficulties for you.

Myth #4: Therapy can take years – once you start, it never ends!

Truth: Most counseling is short-term (8-20 sessions) and focused on specific and attainable goals. Sometimes longer work is needed and desired, and other times people take a break for a while and come back to counseling later.  But the decision to end therapy is one you make with your counselor – you are not held captive!

The NIH Employee Assistance Program provides counseling services to help current employees with their health and wellness issues. The OITE also provides short-term wellness advising and can help you get connected with a local counselor.   We can help you understand the training and expertise of different kinds of counselors (e.g., social workers, licensed professional counselors, psychologists, psychiatrists) and what to look for in a counselor.  [You may want to get started by reading this article on “How to Choose a Counselor or Therapist”: http://www.goodtherapy.org/blog/how-to-find-a-therapist/] We can also help you better understand the insurance process.  So invest in yourself and contact us if you think you would benefit from some counseling.  We’re here to make the process easier!

 

 

 

 


A Decade and Counting, the NIH Career Symposium Celebrates 10 years.

May 2, 2017

On May 11, 2017 the OITE will again host the NIH Career Symposium! This year is special…we will celebrate its 10th anniversary.  This event is one of our favorites, it highlights the multitude of career opportunities for biomedical scientists—and in the past decade over 7500 graduate students, postdocs and fellows have attended the event to propel their own careers.  Our invited speakers tell us about their career paths, how they got their jobs, and advice to attendees as they plan their careers.

DSC_0089 (002)

The event is open and free to everyone, both NIH and non-NIH folks. It is intended for doctoral degree students and recipients. Just register to let us know you are coming!

We have a blog on how to navigate the day here: Getting the Most Out of Your NIH Career Symposium Experience and here: Career Symposium 2015 – #careersymp (Note our twitter handle will stay the same this year if you would like to follow along!)

We could not run the career symposium without the dedication of the over 700 speakers that have taken time away from their jobs to share their career insights. We have learned that many careers are a function of planned happenstance (FYI: never let a speaker tell you luck lead their job search). This year 99% of the speakers are NIH alumni.

We are also grateful to the over 200 postdocs and grad students who have helped plan the event since 2008. 125 of these former committee members are now alumni, in all career sectors (23% are in academics, 41% are in government, 34% are in industry and 1% are in non-profits). Committee members have blogged on how the career symposium has helped them on their personal career paths: Serving on a Committee: Make the Most of the Opportunity (watch for the call in September if you would like to help plan for the next event)

Since 2010 we have created a newsletter to share the highlights of each panel—each article was written by a grad student or postdoc. Read the synopses here: https://www.training.nih.gov/nih_career_symposium.

We culled out what we think are the best pieces of advice from the past decade of the NIH Career Symposium:

  • It’s not luck—you have to work at finding a job to make sure you are in the right time at the right place.
  • Sometimes you have to take a leap of faith that all is going to work out.
  • Any career you chose is the right decision, and is therefore not an alternative, may be the most liberating thing you do as postdoc.
  • When choosing your career path, it is important to remember that the only opinion that matters here is yours.
  • Good communication skills will not only advance your career in science writing but will also provide opportunities within science policy, grant administration, or to oversee research at universities.

So, we hope you can join us on May 11 for the NIH Career Symposium.  It just might be the catalyst to get you to the next stage of your career!


Job Search Skills that PhDs and Post Docs Need to Know About the Job Search and How OITE Can Help

April 27, 2017

For many NIH PhDs and post-docs in the sciences, the formula that you learned to use to find a successful academic career has been straight -forward:

 Graduate Degrees + Research +Publications + Academic Job Talks + Academic       Achievements (BS through PhD) = Successful Careers 

You may not know that after the Post-Doc, there are some additional skills that can be added to the job search equation.  Here they are:

Eight Skills Developed During Scientific Training that are Useful for the Job Search

Persistence        ability to persevere towards a career goal without immediate results

Analysis               ability to research careers, create job-search criteria, and evaluate fit

Networking        ability to identify a professional network and to ask for career advice at

professional conferences and from alumni from your department

Web Savvy         ability to use web-sites and social media to research and apply for

jobs

Teamwork &      ability to lead and collaborate with diverse multi-disciplinary groups    Leadership         of scientists, PIs,  Post Docs, MDs, and other professionals.

Science                 ability to talk about your expert scientific skills and knowledge

acquired from your thesis and post doc research anf publications

People Skills       ability to establish rapport with employers orally and in writing

The Office of Intramural Training and Education (OITE) offers many programs, services, and resources to help you your plan for and succeed in a competitive academic and industry job market

  1. Review the services available and useful handouts through OITE at: https://www.training.nih.gov/career_services/postdoctoral_fellows
  2. Watch  OITE Videocasts about job search and career options in academia, industry and beyond at: https://www.training.nih.gov/oite_videocasts
  3. Register for career and job search workshops at: https://www.training.nih.gov/events/upcoming
  4. Attend the 10th Annual NIH Career Symposium on May 11, 2017 where invited NIH PhDs and Post Doc alumni scientists will discuss their pathways into specific career sectors including academia, business, industry, government, non-profit, writing and communication.  Register at  https://www.training.nih.gov/events/view/_2/1920/10th_Annual_NIH_Career_Symposium
  5. Review the OITE job postings
  6. Check out these additional OITE On-line resources

Feel free to schedule an individual appointment with a career counselor to talk about your specific career and job search, plan, discover your interests, values, and skills, or have a mock interviews.

 


Scientists as Parents: A Balancing Act

April 18, 2017

In recognition of Take Your Child to Work Day on April 27, 2017, we are re-posting an informative three-part series from the Careers Blog archives related to starting a family while in scientific training.   We asked graduate students, postdocs and clinical fellows three questions related to parenting as scientists. These interviews provide helpful advice to trainees who are considering starting families while attempting to manage the various work and family priorities.

Multi Family

Question #1: Why was this a good time for you to start a family?

https://oitecareersblog.wordpress.com/2011/08/18/families-and-science-can-they-mix/

Question # 2: What were the challenges you faced?
https://oitecareersblog.wordpress.com/2011/08/29/families-and-training-part-2/

Question # 3: Do you have any advice for NIH trainees thinking about starting a family?
https://oitecareersblog.wordpress.com/2011/09/02/families-and-training-finale/

Visit the OITE website and learn about OITE’s affinity support group called Mom-Dad-Docs that is open to all trainees who have children or are considering having children. The OITE has posted numerous additional resources for trainees that are parents.  If you are interested in learning more about this group, please contact Ulli Klenke.

OITE services are available to NIH intramural trainees only. Check with your home university or college and utilize the personal, career, and professional school advising resources they offer to you.


Behavioral Interviewing for Scientists

April 11, 2017

Behavior based interviewing is an effective tool used by many science industry recruiters and graduate/professional school admissions officers.   They differ from technical or scientific interviews because they are designed to give a glimpse into how you will perform in the future on “soft skills” by having you reflect and talk aloud about behaviors that you have done in the past. The answers that you provide will inform the interviewer about your potential for succeeding in their organization or school based on your experience in such areas as being an effective team player, ethical and professional, and using your critical thinking , leadership, communication, and problem solving skills.

Often interspersed with scientific interview questions, behavioral interview inquiries will usually start with, “Tell me about a time when…,” or “Give me an example of a time when….”  The best responses to require you to specifically describe actions and behaviors that you used in the past s and then describe the outcomes from this approach.   The SAR technique is an excellent formula to use to create the best answer. Memorize the following acronym and then recall it when you are answering questions.

S              Situation – the background to the problem that you are going to discuss

A             The actions (behaviors) that you took to address the situation from this role

R             The results of your actions

The more thoroughly you describe your behaviors the better the interviewer is able to visualize you fitting into their organization.   You can use examples from the lab, graduate or undergraduate school, internships, work, community, and leadership roles.  Industry and academic examples are welcome.  Here are a few behavioral interview questions for you to try:

  • Tell about a time when you had to make a difficult decision at work.
  • Tell me about how you worked effectively under pressure.
  • Give me an example of when you showed initiative and took the lead.
  • Give an example of a time when you had to arrive at a compromise with members of your team.
  • Describe a situation in which you had to adjust to changes over which you had no control.
  • Give an example of how you set goals and achieve them.
  • Tell me about how you worked effectively under pressure.
  • What do you do if you disagree with your boss?
  • What do you do if you disagree with your co-worker?
  • How you would you deal with a co-worker who wasn’t doing his or her share of the work.

Your interviewer may ask additional clarifying questions such as:

  • What were you thinking at that point?
  • Tell me more about what you specifically did at that time?
  • Lead me through your decision-making process.

Although awkward, go ahead and answer their questions because they are attempting to understand the full spectrum of specific behaviors that you used in the situation.

To prepare for the behavioral interviews, identify several examples of past experiences in which you utilized the soft skills mentioned earlier.  Select examples where you accomplished something, overcame an obstacle, or something did not go as planned.   Feel free to choose academic experiences and non-academic experiences.  Next, practice answering the questions using the SAR technique.

For more practice, visit the OITE website  make an appointment for a mock interview with a career counselor to receive constructive feedback on your answers to behavioral interview questions.  We encourage you to visit our interviewing blogs or skills workshops.

OITE services are available to NIH intramural trainees only. Check with your home university or college and utilize the personal, career, and professional school advising resources they offer to you.


Applying to PhD Programs

April 5, 2017

It is that time of year when many of you are preparing to apply to doctoral programs in the sciences.  You may be asking yourself:

  • Where do I apply?
  • What strategies will I use to decide between programs?
  • What are the best programs for me?

Here are several suggestions to simplify the process provided by Dr. Bill Higgins, Pre-Professional Consultant in NIH’s Office of Intramural Training and Education (OITE).

Define Your Research Interests

Defining your research interests is the first step in identifying Ph.D. graduate programs.  Your definition may be relatively broad or quite narrow, but you should spend time thinking about the types of research questions that interest you.  If your interests are broad, e.g., metabolic regulation, neural networks, gene expression in cancerous cells, etc., you may gravitate toward more diverse umbrella programs that include investigators in many loosely related disciplines.   Frequently such programs offer laboratory rotations during the first year to help you discover a focus for the dissertation research.   A narrower, more focused interest often leads an applicant to specific laboratories or a small group of laboratories.  Many applicants have more than one area of interest and thus apply to graduate programs that reflect these different interests.  Remember that the dissertation topic is just the first of many research projects in the career of a successful investigator.  Few P.I.s pursue the same research thread for their entire research career.   Proper training prepares a Ph.D. to approach questions in any area of the discipline.

Find the PhD Programs in Your Chosen Field of Study

For those of you seeking programs in the United States, there are rankings posted in the US News and World Report annually.   For some PhD programs, however, the graduate school rankings may not apply to the part/sub-discipline of the program you are interested in.  In this case, Dr. Higgins recommended networking with researchers and attending meetings to discover these programs.

Identify and Interview NIH Researchers

Find NIH investigators conducting research in the area of your interest.  You can conduct an informational interviews and ask them for names of respected and productive colleagues at other institutions.  Start a list of such people and of their institutions and programs.  Always look at the References Cited sections of these investigators’ recent publications for the names and locations of other investigators in the field.  Add these to your list!

Attend Professional Meeting Gatherings

The investigators in your field are usually attend the same national scientific meetings every year.  Identify these organizations, find the on-line site, and then peruse the Abstracts from the recent conferences and write down the investigator’s names.  They also attend NIH Scientific Interest Group (SIG) programs.  Also, these are excellent places to identify prospective dissertation mentors, e.g., contact them at meetings you may attend, use NIH PI’s to help establish contact, emails after you apply to call attention to your application, etc. Now that you have a list of productive people and their programs and what academic institutions and departments where they work, you are ready to explore the relevant web sites and narrow down your list.

To keep track of your information, we suggest that you create a spreadsheet with key dates and information for each university using the following column headings, PhD Program, School, Entrance Exams, Where to Apply (school or on-line application service), Personal Statements, number of references needed, Application Deadlines, and any other criteria you choose.  This strategy will also enable you to make additions and corrections as well as track your application process.

Feel free to visit the OITE Career Services Center and schedule an appointment to meet with pre-professional advisors, wellness, and career counselors who can further support you during this process.  Click the following link for general information about how to apply to graduate programs and visit the OITE Calendar of Events page for related programs. We also encourage you to view the additional resources on our webpage that include the Career Services Blog, Alumni Network, and OITE Video-casts.

OITE services are available to NIH intramural trainees only. Check with your home university or college and utilize the personal, career, and professional school advising resources they offer to you.

 


Keep Stress From Derailing Your Work and Life

March 23, 2017

Post written by Sharon Milgram, Ph.D., Director, Office of Intramural Training and Education at the National Institutes of Health, Bethesda, MD.

Stress is inevitable – in our relationships, at home and at work, pretty much all around us. At NIH our stresses include experimental roadblocks, bureaucracy, paper and grant rejections, the school/job search process, difficult workplace relationships, and/or the craziness of juggling our work and life. On top of these normal (and expected) workplace stresses, many of us are now experiencing a high level of stress related to the uncertainty of future government policies, here and abroad.  While some stress can be helpful, driving us to work hard and focus on things that are important to us, too much stress is counter-productive leading to sleepless nights, negative coping strategies, frayed relationships, and illness. Now, more than ever, we all need to pause and consider how we respond to stress and how we can work together as a community to manage the stress that seems to be swirling around us. I often talk with NIH trainees and staff about managing stress and wanted to share some insights from those discussions.

I will begin by laying out a brief model for wellness we developed here at OITE that is rooted in acknowledging that we need to focus on multiple elements to truly lead a healthy and less stressed life.  This holistic approach to wellness prompts us to consider four areas – our physical, mental, emotional, and spiritual selves.

Wellness Model

Physical wellness includes things such as getting enough sleep, eating nutritional meals, exercising, avoiding harmful substances, getting regular health care, and taking breaks when we need them.  Mental wellness involves modifying unhelpful thought patterns (e.g., ruminating about the past/worrying about the future vs. paying attention to the present, perfectionism, comparing ourselves to others, negative self-tapes), as well as practicing self-affirmations and allowing the mind to engage in new things that interest us.  Emotional wellness focuses on being able to recognize and feel our emotions, expressing our needs honestly and directly, asking for help when we need it, creating and staying connected to a supportive circle of friends and family, and demonstrating compassion for ourselves and others.  Finally, spiritual wellness is about cultivating what gives us a sense of deeper meaning, purpose, and connection in our lives.  For some people this is done through religious beliefs and practices, while for others it is found in non-sectarian areas, such as nature, the world of science, social justice initiatives, creative endeavors and so on.  Whatever the arena, spiritual wellness involves having a connection to something beyond ourselves, seeking out resources that nurture us spiritually, investing time in what is most meaningful to us, reading books and/or watching inspirational media, and engaging in activities that support our life’s purpose.  It also means learning how to be a human being instead of a human doing.  It’s important to pay attention to all four areas as any one area affects our well-being in the other three.  Holistic wellness also involves increasing our mindfulness or awareness of how we’re doing in each area in order to practice good self-care.

After looking carefully at my own wellness practices and noticing some important gaps, I started experimenting with some new approaches. I am sharing my new strategies here, and hope you will share yours in the comments section, with the hope that more explicit discussions about wellness will help all of us all have an easier time during these stressful times. I recently compiled a playlist of upbeat songs and am trying to take more mindful walks (physical, emotional, and spiritual wellness). I realized I needed to stop reading the news at night and have replaced surfing the internet with a good novel or calm conversation with my wife (mental and emotional wellness). To learn more meditation strategies (a big struggle for me!) I participated in a class where we meditated each time we met (mental, emotional, and spiritual wellness).  My most fun wellness addition — I am learning to box! This is one exercise that totally takes me out of my head while relieving huge amounts of stress (physical and mental awareness). We all have a different set of wellness practices that work for us; let me know what wellness practices work for you; perhaps your ideas will inspire others!

Resilience is defined as the ability to grow and learn through setback and difficult times. The foundation of resilience is wellness and a foundation of wellness is community. If you wish to bring your most creative and resilient self to work (and beyond) each day, make an investment in your future by engaging with your colleagues at work and by finding sources of community at home.  Also, join us next week for our Tune In & Take Care workshop focused on stress management, wellness and resilience on the Bethesda campus and watch for offerings on other campuses as well. Get involved in groups on campus and make an effort to get to know the people around you. And get out there and move…. sing…. dance…. paint…. meditate…. connect…… pray…. hike…. whatever makes you more resilient and happy!

Tune In & Take Care Workshop – March 28th, 2017 – 1:00 to 3:00 pm

To Register: https://www.training.nih.gov/events/view/_2/2034/Tune_In_and_Take_Care_Managing_Stress_and_Promoting_Wellbeing