Getting through Self-Isolation One Breath at a Time

By: Lauren Creamer

During and following self-isolation because of concerns related to Coronavirus, you may begin to experience some common stress responses. It is important to use self-care strategies, coping techniques and reach out for additional support when necessary. We are here to support you during self-isolation and beyond. This document includes strategies for coping and self-care as well as instructions for accessing services during your time off campus.

It is well-established that when we are stressed, the immune system’s ability to fight off antigens is reduced. The stress hormone can suppress the effectiveness of the immune system.

We might also experience an epidemic fear or “Coronavirus Panic.” Emergencies or critical incidents naturally brings upon a tremendous amount of stress, anxiety and fear for those directly and indirectly affected.

Our body is stressed on a minute by minute basis with constant and overwhelming social media reports of emergencies and current events. It is essential to keep your stress levels at a minimum because there is only so much you can do.

Common Stress Response

  • Disbelief and shock
  • Fear and anxiety about the future and death
  • Disorientation; difficulty making decisions or concentrating
  • Apathy and emotional numbing
  • Nightmares and reoccurring thoughts about the epidemic
    • Irritability and anger
    • Sadness and feeling powerless
    • Changes in eating patterns; loss of appetite or overeating
    • Crying for “no apparent reason”
    • Headaches, back pains and stomach problems
    • Difficulty sleeping or falling asleep

 

How to Cope

  • Take good care of yourself physically and emotionally. Get plenty of rest, drink plenty of water, eat healthy and balanced
  • If you smoke or drink coffee, try to limit your intake as nicotine and caffeine can also add to your stress.
  • Cultivate self-compassion and be kind to yourself for the challenges that you are going
  • Limit exposure to news or social media on the
  • Set a time limit (e.g., an hour per day) on watching or reading only trustworthy and reliable news or talking about Coronavirus. Watching or reading news about the event repeatedly will only increase your
  • Talk about it (in moderation)
  • By talking with others about the event, you can relieve stress and realize that others share your feelings.
  • While you are self-isolating, remember that you are not alone. We can get through this together as a community.

Media on computer screen

 

Self-Care Strategies

While you might be currently isolated, it is important to maintain connections to interests, friends and entertainment. Try these tasks for some self-care strategies.

  • Avoid drugs and excessive drinking or emotional eating. Drugs, alcohol and emotional eating may temporarily seem to remove stress, but in the long run they generally create additional problems that compound the stress you were already
  • Structure your day and find some indoor activities you enjoy. Balance mind/body, fun and learning activities to keep your brain and body
  • Read a book
  • Establish a daily meditation routine (with a minimum 10 minutes per day)
  • Try yoga
  • Watch a movie
  • Listen to or play music
  • Draw
  • Do a 30-minute At-Home online video fitness class
  • Play a video game
  • Video chat with a friend or family member to have conversations outside of social media and texting

Man on Facetime

How to Work Efficiently

  • Be mindful of your working space. Create an office space if possible, but no matter what, ensure that you are doing work away from your bed/ where you sleep
  • Try to eliminate as many distractions from your workspace as possible
  • Work for 40-50 minutes at a time with 10-minute pauses for breaks. During your breaks, move your body a bit with light stretching. Give your brain a break but don’t do something that will end up distracting you for hours
  • Use the resources and support services that are offered to you for help if needed (some are listed below). Don’t forget that you can also reach out to your professor if you are struggling to manage the new platforms/ learning experiences

 

Additional Coping Strategies

  • Explore something new – Learn something new that has always been in your bucket list, but you never had the time for it before. Now is the perfect time!
  • Structure your day, one thing at a time
  • Make a To-Do list by breaking down your day into morning, afternoon and evening activities just like when you are in
  • Once you accomplish that task, choose the next one. “Checking off” tasks will give you a sense of accomplishment, control and mastery. It makes things feel less
  • Do something positive and meaningful. Helping other people can give you a sense of purpose in a situation that feels “out of your ”
  • Do anything else you find enjoyable. These healthy activities can help you get your mind off the epidemic and keep the stress in
  • Stay hopeful and optimistic
  • Nothing is permanent. Everything will pass including the Coronavirus
  • Take one moment at a time

To do list

Services Available for You

  • Library support
    • You can request an online library instruction session here
    • You can contact your reference librarians with any questions at ref@wit.edu
    • Find more information about online resources in the Library & Online Learning Resources Guide here
  • Center for Academic Excellence
    • The CAE remains open virtually and is functioning remotely. For advising questions, contact advising@wit.edu and for tutoring questions, contact cae@wit.edu
    • You can find online tutorials and learning resources here
  • Tech Spot
    • Support hours have been extended to 7:30am-7:30pm M-F over email through techspot@wit.edu or by phone at 617-989-4500
  • Center for Wellness
    • Online and phone services are available for triage, case management, and general support
    • The Center will be open 9am-4pm for those experiencing a mental health crisis. Individuals are being asked to call the prior to coming in
    • After hours counseling phone service is still available. Students who would like to use this option should call 617-989-4390 and press #2 when prompted
    • Support groups are being offered online. Information regarding these groups can be found here
    • Students needing Accessibility Services can contact 617-989-4390 to set up phone or Skype sessions.
    • Here is a podcast by the Happiness Lab

*Adapted from Duke Kunshan University Counseling and Psychological Services and the University of Texas at San Antonio

Tips for Managing Remote Work

By: Kristen Eckman

In response to the COVID-19 coronavirus and subsequent need for social distancing, many employers are now enforcing remote work policies to decrease the likelihood for potential exposure. For your employer, remote work may be a new concept. Luckily, some industries have been encouraging remote work long before the current need and have generated best practices for the rest of us. Below you will find a collection of resources to help you stay productive, organized and healthy!

Maintain Productivity

Set your schedule and stick to it – let those around you know your “office hours” so that they can respect your work time.

  • Schedule your time in between meetings – this is a good way to let your colleagues know when you are available virtually, or busy with a task as well as remain on task between video and phone meetings.

Create a designated workspace – and have a separate space to unplug and relax outside of working hours.

Proactively reach out to colleagues, supervisors and clients – if you don’t have a cause for regular engagement with key individuals, schedule reminders to reach out with an email or call.

Update on progress more than usual – send updates to your supervisor and clients rather than waiting for them to ask you and ask what preferences they have around frequency, content and the form of updates.

Source: https://www.forbes.com/sites/hvmacarthur/2020/03/12/the-art-of-working-remotely-how-to-ensure-productivity-vs-a-time-suck/#5a7099e633ee

Keep distractions around, but out of the way – it’s important to have distractions around. When you take a break, doing something just for fun can help you refresh.

Student working on laptop

 

Stay Organized

Keep your workspace tidy – don’t get too comfortable with clutter forming just because you colleagues are no longer around to see it. Set yourself up in a way that will allow you to perform at your best.

Write things down – without face-to-face communication, it’s easy to let things slip through the cracks. Take notes in a notebook or perhaps you prefer calendar notifications; find what works best for you!

  • Never be without a way to quickly capture an idea – keep a virtual notepad open on your desktop, utilize your free access to Microsoft OneNote or the good old-fashion pen and paper method.

Self-motivate – set realistic daily, weekly or even hourly goals to keep yourself motivated. A sense of accomplishment once completing these goals will contribute positively to your work-life balance.

Source: https://www.themuse.com/advice/do-you-have-what-it-takes-to-work-from-home

 

Be Mindful of Your Personal Health and Wellness

Get out of the house – while recommendations are to stay away from public areas for the time being to respect social distancing precautions, remember to step outside!

Give yourself breaks – schedule breaks to get up and get some air, schedule time to go grab lunch, and most importantly, schedule a stop time. This means you clock out and trust that whatever is waiting for you in your inbox will wait.

Source: https://www.forbes.com/sites/hvmacarthur/2020/03/12/the-art-of-working-remotely-how-to-ensure-productivity-vs-a-time-suck/#5a7099e633ee

Set-up your space intentionally – give yourself something aesthetically pleasing to look at like a plant, window or a soothing picture on the wall. Pay attention to the natural light that comes in throughout the day and how the colors of the room and furniture around you make you feel.

  • Don’t forget a comfortable chair that supports good posture!

Source: https://www.lifehack.org/articles/featured/10-hacks-to-improve-your-home-office-productivity.html

Female working on laptop with dog

 

Additional References

Headspace meditation for free: https://www.headspace.com/covid-19

Source: https://www.themuse.com/advice/how-to-actually-be-productive-when-youre-working-from-home

Source: https://www.wbur.org/cognoscenti/2020/03/13/coronavirus-social-distancing-work-from-home-julie-morgenstern?utm_source=WBUR+Editorial+Newsletters&utm_campaign=0d5c054ee5-WBURTODAY_COG_2020_03_15&utm_medium=email&utm_term=0_d0781a0a0c-0d5c054ee5-134699385

Guides for remote life: https://blog.trello.com/work-from-home-guides

Source: https://mailchi.mp/careersherpa/summary-sunday-making-adjustments?e=f74f1585dc

 

Takeaways

  • Keep work life separate from personal life and personal life separate from work life.
  • Working from home can get lonely, so make a concerted effort to stay connected socially.
  • Remember that working from home is a continuously developing situation for most companies and this is a time that requires patience and flexibility as an employee.

CO-OPS + CAREERS has gone virtual! Please continue to contact the office by email: coopsandcareers@wit.edu or by phone: 617-989-4101. To schedule a virtual appointment with your CO-OP + CAREER Advisor, login to WITworks or call the main line listed above.

How to Work Transferable Skills Into Your Resume

By: Kristen Eckman

During the beginning stages of hiring, many employers, especially in the STEM fields, are focused on hard skills (i.e. specific, teachable abilities that can be defined and measured, such as the ability to use software programs). However, when determining the ultimate hirability of a candidate, soft or transferable skills are in the forefront of employers’ minds. If you feel your hard skills are lacking, or you want to differentiate yourself during the final stages, focus on the transferable skills you have to offer. 

What are Transferable Skills?

Transferable skills are the aptitude and knowledge that you acquire through any experience that can be transferred to future employment settings. According to Wikipedia, “A transferable skill is an ability or expertise which may be used in a variety of roles or occupations.” They are less tangible and harder to quantify than hard skills.

Examples include:

  • Interpersonal or customer service skills (such as diplomacy, negotiation, and collaboration)
  • Communication skills (such as writing, speaking, and presenting)
  • Leadership skills (such as delegation, scheduling, and training)
  • Self-Management (such as professionalism, organizational skills, and time-management skills)
  • Critical thinking (such as problem solving, decision making, and analysis)

Student writing

How Do I Identify or Gain Transferable Skills?

When identifying the transferable skills that you may already have, think about what past professors, teammates, or managers have said that you do well. Transferable skills can be gained from any experience including:

  • Education:
    • Completing academic projects and papers show research, analytical, and presentation skills
    • Group projects help you practice communication and collaboration skills
    • Managing a heavy class load or balancing school with work impart organizational skills and time management
  • Co-op:
    • Collaborating with multi-departmental teams instills communication and interpersonal skills
    • Taking the lead on a project teaches project management, problem solving, organizational skills, and the ability to prioritize and take initiative
    • Explaining complex technical points to laypeople uses communication skills
  • Unrelated Work Experience:
    • Supervising people demonstrates leadership, training, or delegation skills
    • Working on several stations or projects at once leads to skills in multi-tasking
    • Learning to be prompt, adhering to deadlines, and staying focused on work related duties are all aspects of professionalism
    • Interacting with customers, clients, or managers develops interpersonal and communication skills
  • Volunteering, Sports Team, Participating in an Organization, or a Personal Project/Hobby:
    • Depending on the experience, these can be opportunities to develop skills such as event planning, organization, team work, leadership, problem solving, negotiation, or teaching

How Do I Highlight Transferable Skills?

Examine job descriptions to see what employers in your industry value. Use the key words and action verbs mentioned in the job description on your resume and in your cover letter. Sometimes employers use applicant tracking systems or ATS to screen incoming resumes for keywords relevant to the particular job. Resumes that contain more of the keywords that employers are looking for will be ranked higher by the ATS. This is why it is a good idea to not only tailor each cover letter you send but each resume as well.

  • Resumes
    • Add a Leadership section to highlight supervisory experience, volunteer work, or group membership
    • Use strong actions verbs that convey your transferable skills to begin each bullet
    • See the Wentworth Action Verbs handout
  • Cover Letters
    • Tailor each cover letter to each job description by matching your transferable skills with the ones used in the job description.
    • Provide examples. Use scenarios and short stories to demonstrate the skills you have that are mentioned in the job description.
  • Interviews
    • Use your transferable skill examples when answering questions such as “Tell me about yourself”, “What are your strengths?”, and “Why should we hire you?”.
    • Share your examples that showcase how you used or developed the specific transferable skills that the employer is looking for. Organize your examples by using the PAR Method: Project + Action = Result.
    • At the end of the interview you may be asked, “Is there anything you would like to add that we didn’t get to discuss?”. This is a great opportunity to share your transferable skill examples that you didn’t get to mention.
    • Also at the end of the interview, you will be asked, “Do you have any questions for me?”. Ask, “What characteristics does a successful person have in this organization?”. Listen to the answer and then reply with your transferable skill example that matches the characteristics that they mentioned.
  • LinkedIn
    • List transferable skills in your skills section and get endorsements
    • Talk about skills you have gained from past experiences in your summary or experience section
    • Ask for recommendations from past managers that focus on your transferable skills
    • See the LinkedIn Cheat Sheet & the Wentworth LinkedIn Guide

As always, to make an appointment with your Co-op + Career Advisor call the front desk at 617.989.4101 or stop by the CO-OPS + CAREERS Office.

Is the key to success an effective to-do list?

By: Abbey Pober

Monday mornings at the office can sometimes be daunting. You know you have the week ahead to tackle the projects and responsibilities on your plate – but how will you get it all done? This has been a question I’ve tackled at the start of every work week since graduating from undergrad.  The answer, I have found, lies in my tried and true “to-do” lists filled with small, manageable tasks that roll up into the big picture of my goals for that day, week, month, or a specific project. On these lists you’ll find everything from “respond to email from ‘x'” and “develop fall event campaign strategy” to “fix spelling of ‘y’ on website”. The key to an effective “to-do” list is identifying what small actions must be taken to achieve your goals in accordance with your priorities.

 

Making A To-Do List:

To get started, try establishing a running list of all your tasks so you can see all pending work in one consolidated place. The format with which you track this list is a personal choice, and could be a simple handwritten list, a word document on your computer, or on an app/digital planner – whichever method you choose, pick one and stick with it (Cavoulacos)!

Once this list is created you can begin breaking it down into priorities for the week and then tasks you can realistically accomplish in a single day. If you aren’t sure what you can get done in a day, consider something like the 1-3-5 Rule to help you decide what to put on your daily to-do list. Under this rule ” assume that you can only accomplish one big thing, three medium things, and five small things (Cavoulacos).” Keep in mind, if you have meetings on a certain day or are in a role where unexpected tasks can be assigned to you regularly, your capacity to complete work will be reduced and your daily task list should reflect that. I add meetings to my daily to-do list to be sure I account for the time I’ll be away from my desk when prioritizing work for the day. It’s important that you recognize you have a finite number of hours in your day and the goals you set for yourself should reflect that.

Organization

Digital Tools to Help You

Recently I transitioned my handwritten system to an all-digital tracking method which had two benefits: I’ve reduced the amount of paper waste I create, and the digital format has helped me to prioritize and manage my responsibilities more effectively because I am able to keep my running list, weekly and daily task plans, and project goals all in one place. An unexpected bonus – I can share my digital planner with my boss who can see all the work on my plate and help me prioritize when needed. Below are some apps and tools I have used and recommend for getting started:

  • Microsoft Planner (free for Wentworth students and staff with your network access credentials)
  • Trello
  • Asana (free for individuals)
  • Microsoft ToDo
  • Excel/Google sheets
  • Phone task/reminder app

 So, why have a to-do list?

The benefits of creating a running task list and planning your work out by week and day are significant. First, because you’ll have a firm grasp on your tasks and priorities you are able to have informed discussions with your supervisor if they come to you with a new project. You can talk to them about where the new work fits in the context of your current plan and re-prioritize accordingly (Cavoulacos).  Beyond this practical application, setting small achievable goals can keep you motivated in your work and on track to achieving your big picture goals (Wood, 2018). Your to-do list is a physical manifestation of your goals and a roadmap for how you plan to achieve success.

Post-its

As always, to make an appointment with your Co-op + Career Advisor call the front desk at 617.989.4101 or stop by the CO-OPS + CAREERS Office.

Summer 2019 Drop-In Hours: Wednesday and Thursday 2:00pm – 4:00pm while classes are in session.

 

References:

Cavoulacos, A. (n.d.). Why You Never Finish Your To-Do Lists at Work (And How to Change That). The Muse. Retrieved from https://www.themuse.com/advice/why-you-never-finish-your-todo-lists-at-work-and-how-to-change-that

Wood, D. (2018, October 17). How Setting Small Daily Goals Makes You Achieve Big Success. Lifehack. Retrieved from https://www.lifehack.org/articles/lifestyle/how-the-act-of-daily-goal-setting-makes-you-successful.html

 

Follow-up: Why and How

By: Becky Smith

So, you’ve submitted a bunch of job applications and you haven’t heard anything. You may feel helpless, but there is something you can do!

First: Gather feedback that can help you to better attract attention. Ask your Co-op + Career Advisor to review your application materials including resume, cover letter, and any correspondence. If you are submitting a portfolio, get that reviewed too.

Second: Follow up to inquire about the status of the position.

Email follow-up graphic

Context: Pushy or Helpful? Desperate or Communicative?

Many people are initially uncomfortable with the idea of follow-up. They don’t want to appear pushy or desperate. Good news is: You can follow up without making a bad impression!

Co-op + Career Advisor Sara Dell has a great context for follow-up: “You are actually helping the employer by following up.”

Your recruiter or hiring manager likely has a pile of applications that they need to sort through, but other competing priorities keep them from digging in. By contacting them and expressing your ongoing interest in the job, you make it easier for them to engage with you and get started on the vetting process!

Be extra helpful: Include your resume and cover letter in your follow-up so there is no need to search for your application.

 

What to Say:

Co-op + Career Advisor Jer Jurma says he advises students to provide some structure for interview scheduling: “The tone is active in a follow-up communication. Give your reader a clear way to respond. Name a specific time period that you will be available for interviews and if it is getting close to your co-op deadline, share the date of your deadline.”

Examples:

“I will be in the area during the week of December 17 and am currently scheduling interviews. I am still really interested in your company and can meet at your convenience.”

“Wednesdays and Fridays are the days that I have the most flexibility. I’m sure we can find a time that is mutually convenient.”

“My school requires me to report a co-op hire by May 11. I want to respect your hiring timeline, but I think we can find a mutually convenient time. I wonder if we can get something on the calendar for the last week of April or the first week of May.”

I often advise students to have something new to say when they follow up.  

“Since I applied on November 17, I have added more relevant projects to my resume. See attached.”

“I have been following your company on Twitter for the past month and am really impressed with your new product launch.”

“I have been interviewing this week and am eager meet with your company as well – working in Operations at ADL Systems is one of my top choices at this time.”

 

How to find a point of contact for follow-up

Don’t have a name?

Find a recruiter or a relevant manager by searching on the company website or LinkedIn.

There is usually a main number or general email available on the company website. In start-ups and small companies, sometimes these emails and calls are answered by the founder or owner!

Have a name, but no contact information?

Websites like hunter.io can provide you with guidance regarding the email naming conventions for most companies.

 

Find more resources below:

Anatomy of a follow-up email: https://coopsandcareers.wit.edu/wp-content/uploads/sites/46/2018/06/Application-Follow-up-Email-Samples.pdf

More about LinkedIn: https://coopsandcareers.wit.edu/wp-content/uploads/sites/46/2018/06/LinkedIn-Guide.pdf

Whether you are preparing for a co-op search or a job search, the Center for Cooperative Education and Career Development has the resources you need to be successful. If you haven’t met with a Co-op + Career Advisor yet, give us a call at 617-989-4101 to schedule an appointment and we’ll get you started on the right track.

Meetings: They Can Make or Break You

By: Robbin Beauchamp

As a student, you have probably attended many meetings, especially if you have participated in group projects.  When you are working at a co-op, there is a likely chance that you will participate in many meetings with staff, customers or both.  Knowing how to have a positive impact in a meeting will help your career as a student as well as a post-graduation professional.

GOALS – Meetings are supposed to accomplish a few things, specifically:

Share ideas, facts, figures, drawings

Brainstorm ways to solve a problem

Assign and/or complete tasks as part of a project or plan

Create a strategy and timeline for a project

Introduce new staff

Teach new skills or provide information to meeting participants

EXPECTATIONS – Meetings should have an agenda and be led by one or two people.  As a participant, you have specific duties that are usually never communicated explicitly.  They are:

Be punctual

Be prepared to participate.  Read the agenda before the meeting, if it has been made available.  Read any materials that will be discussed in the meeting

Turn off your cell phone and leave it face down on the table

 

W.A.I.T.  Ask yourself “Why Am I Talking”?  – There is usually a lot of discussion during a meeting and you may want to have your voice heard.  So WAIT!

Are you making meaningful contributions to the conversation?

Are you speaking to complain?  To brag?  If the answer is “yes” to either, then don’t speak at all.

Are you moving the conversation forward?

Is your comment applicable to most people at the meeting?

Think about what you are going to say before you say it.  What is your personal agenda?  Why are you sharing your thoughts?

Refrain from speaking if you are regurgitating something that was already said.  If you can provide further information to show the merit of a discussion point, do so.

Be clear.  Be concise.  Be strategic.  Don’t speak just for the sake of speaking.

Don’t mumble, speak clearly so everyone can hear you.

MOVING FORWARD – Determine if there are deliverables that you are responsible to produce before the next meeting.  If there are, be sure to share them with the participants before you next meet.

Following these suggestions will help you to become a valuable member of any team and will reduce the amount of time you and your peers spend at meetings.

 

 

Spring Cleaning for Your Social Media

By: Ria Kalinowski

Spring is here! Flowers are blooming and whether you are searching for your co-op or a full-time position, it’s time to dust off your social media accounts. Presenting your best self while job searching is extremely important. You need to make sure your social media presence is helping you do that as employers often check applicants’ social media during the hiring process. Here are some tips for cleaning up and improving your LinkedIn, Twitter, and Facebook profiles.

LinkedIn

· Update your photo! Make sure your picture is recent and professional.

· Boost your Search Engine Optimization! Add industry specific keywords to your headline and summary. Adding relevant words increases the chance that your profile comes up when employers and recruiters search for potential employees.

· Grow your network by joining groups! You can learn about what people in your industry are talking about and contribute to the discussion. You can also send direct messages to people who are members of the groups you are a part of. See the handout, ‘Joining Groups on LinkedIn’ for more information.

· Additional Tips: https://www.recruiter.com/i/5-steps-to-take-when-using-linkedin-to-network-for-a-job/

Twitter

· Improve your bio by including hashtags and keywords. You only have 160 characters!

· Pin a tweet! You can select one of your tweets to stay at the top of your twitter updates. Choose a professional tweet that relates to your industry.

· Update your list of people and companies to follow. Use your target list of companies and this article to focus the content you see on your twitter timeline.

Facebook

· Review, and delete or un-tag yourself from any unprofessional photos. You don’t want to lose a job opportunity because of inappropriate pictures on your profile!

· Also, be cautious about violating privacy policies if you post pictures of current or past work environments.

· Clean out your contacts: remove any friends that you are no longer in contact with or assign them to groups such as Acquaintances to limit their access to your profile.

· Take control of your privacy! Go to your Privacy Settings and limit the sections of your profile that are public. In the Timeline & Tagging Settings you can also limit who can post to your timeline and be able to review any posts before they appear on your timeline! Keep in mind that even if you limit access, people may still be able to view sections of your profile that you wanted to keep private depending on how they are connected to you. Best practice: remove all unflattering content!

 

Happy cleaning!