Set healthy boundaries between your work, life, and self-worth
Experiment with different schedules. Everyone has different demands on their time. Try breaking up tasks into smaller “packages”. Experiment with “non-traditional” working times, such as starting in the early morning for a few hours, taking a break, and returning to work later in the evening. Incorporate approaches that allow you to work in a healthier manner (e.g., total time on project work, social interactions, breaks interspersed throughout the day) into your normal routine.
Set a “hard” boundary for the end of the day. Many life activities have moved online during the pandemic, making it difficult to transition out of “work” mode at the end of the day. Implement small rituals to help draw a line. This could include things like closing your laptop, taking a short walk, or moving to another space in your home.
Combat impostor syndrome. Almost everyone has felt like an impostor at some point in their lives – it is part of being human. You are not your work. Engage in non-work-related activities that you enjoy or that add to your self-confidence such creative projects, journaling, sports, or online learning. Explore ways to bolster reflection and self-confidence such as journaling, mindfulness, or speaking with a mental health professional.
Scholar Minds has collected a series of online resources related to improving the mental health of ECRs, including apps, videos, or online lectures. Please note: these tools are not a substitute for professional guidance (please see Resources in item 1). https://www.ecn-berlin.de/mental-health/self-help-resources.html