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Earthquake early warning systems …

… are based on a network of reliable sensors. It detects seismic waves, evaluates them and automatically activates a warning signal. There is also an early warning system for stress. We can react to it. But this only works if we are mindful. There are three categories: physical symptoms, our own behavior and the reaction of the environment.

Physical symptoms: sleep disturbance, fatigue, eyelid fluttering, stomach distress, rapid heartbeat, high blood pressure.

My behavior: Hasty and restless, excessive consumption of coffee, tea, sweets, denial of stress, no time for free time

Reaction of those around me: Friends who no longer contact me, co-workers who no longer contribute colleagues who withdraw from work

And as with all warning signals, they want to be taken seriously. Overhearing them and just carrying on is not a good idea. So take action and change something.

Hall Art Exhibition BTS Totem Symbols James Jean
Unlike an earthquake, over which we have little influence, we can regulate our own sensations. Here I visited an art exhibition of my favorite band. Just escape from everyday life for a while.
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An invitation to a job interview …

… you got the call! Finally, a positive reply after all those applications. You have earned this. Now you are excited! But after the excitements fades you start to get nervous again … How can I prepare for the job interview, you ask yourself.

Here are a few tips from my visit to the Career Service seminar: It for instance helps to imagine the different phases of the job interview. Such as the Welcome and the End. First impressions are strong and lasting. Start with a smile. This helps you to concentrate on the questions ahead. For example, talking about the demands of the job, your experience in studies and internships and how this fits to the job. So it is also good to know some details about the company.

Another tip: Wear suitable and comfortable clothes. Anything that makes you feel comfortable is good for the interview.

And now you want to know how to keep all the important information in mind, while sitting nervously in the job interview. Memorizing prepared answers is not a good idea. In the seminar the Loci method was introduced. I liked it.

At the end of the interview you will probably be asked if you have any questions. No, is not the recommended answer. Remember that this could be your permanent job. So you should at least have some questions.

Do you have any now? You can ask the Career Service. Send an email to info@career.uni-siegen.de

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In the middle of the …

… big black hole. This is how it feels for many who are on their way to or already in burnout. But what are the phases on the way to a burnout? Roughly, five phases can be described:

Phase 1: Success. Success is something positive. Why can this lead to a state of burnout? Success fires our will to achieve. „I can do this,“ and much more. Vacation? Relaxation? Free time? I really don’t have time for that right now! I don’t need anything like that.“
Phase 2: Exhaustion. The stress makes itself felt for the first time. Phases of deep exhaustion occur, which can also be long-lasting. At home, it’s then, „Leave me alone, I just want to sleep.“
Phase 3: The fight. You come down harder on yourself. „It’s got to work! It worked before.“ You watch out for healthy food, exercise more and fight against what is seen as your own weakness. „Close your eyes and get through it.“
Phase 4: The overshoot. The last energy reserves are mobilized. Working late into the night on weekends and at home. „This absolutely has to be finished now.“ The fear of failure rises continuously. Self-esteem plummets. Exhaustion permeates all areas of life.
Phase 5: The collapse. Psychological collapse. „I’m not going on anymore. I can’t do it anymore“ Consequences: Withdrawal, hopelessness, apathy, depression.

What helps? How do you get out of it, or not get into it in the first place? In phase 1 and 2 it helps to pause, to stop the stress wheel, to get out. Take your time. Allow that you don’t do something, that mistakes happen, that you don’t have to/can’t have everything under control.
If it gets harder, from phase 3 on, then you should get support. At the university, there is also a colleague at the Central Student Advisory Service who is very familiar with the topic of stress. Just get in touch with her.

Sky, Blue, Statue, Icarus, Wings
Always higher and further. In Greek mythology, this was Icarus‘ undoing.
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Between …

… Work and vacation. In the course of the first ATHENA Career Service meeting, we met with the Career Services of the ATHENA partner universities at the Hellenic Mediterranean University (HMU) in Chania on Crete in mid-May. Besides exchanging the different ways of working at the respective universities, we also worked on future joint projects. In addition to the work, there was always enough time in the evenings to enjoy a little vacation feeling. The exchange with students who had come to HMU for the tenth International Week, which took place at the same time, also brought us some new and exciting perspectives.

A change of perspective not only creates great photos, but also helps you grow both personally and professionally.
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A horizontal…

… line of chairs? Nervous people looking suspiciously at each other? This vaguely sounds like the waiting room for a job interview! Job interviews could be really intimidating. The waiting room is often filled with competitive and intense energy. This could make it more difficult to confidently impress your future employers. This is, unfortunately, unavoidable. Every job interview waiting area would have more or less a similar vibe. You cannot change your environment but you can change how you perceive it. Take deep breaths and focus on yourself, your skills, and the great addition you will be to this place! Easier said than done? Luckily there are some practical steps that you could take. Remember, preparation is key.

There are two direct actions that your future interviewed self would thank you for:

  • inform yourself about the company and the position you are applying for. 
  • Be ready to easily talk about your skills and qualifications

Interviewers do not expect a perfect interview and will understand that you are nervous. This could even show that you seriously care about employment there! So do not take their tired expressions as an indication of how well the interview going, you are probably their 8373rd interview of the day! 

If you need more support, check out our workshops for this summer semester. Good Luck!

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The goal …

… in front of your eyes. Be focused. Know the route inside out. The vehicle is in top shape. One more success and you have achieved everything. You’ve been working towards this moment for a long time. 3, 2, 1 and start. The engines roar. You step on the gas. Suddenly, the tires are spinning. You want to drive off. The vehicle doesn’t move at all: Burnout!
We can come across this term not only in racing, but also in everyday life. More and more people are falling ill with this phenomenon.
What phases does burnout have? how can it be recognized? what can be done to avoid getting into it? and how to get rid of it? This will be the subject of the following articles.

Grey Car, Tires, Wheel Rims, Sky, Tree, Red Building
Standstill can also mean progress. This tire has not yet blown.
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Career Faces

Faces you know and faces you do not. Maybe faces you wish you knew. Pictures of faces around campus. Faces that you need to create? We would like to introduce our blog series ‚Career Faces‘. Here we will talk about stories that could be behind the faces of the Career Center characters you see around campus. We will introduce how we imagine them to be. We will narrate our take on their lives, dreams, and hopes.

We will leave you with your interactive display of the faces of the Career Center. Let us know who your favorite character is!

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The first steps …

… don’t have to be big ones. Two steps forward, one step back. In the end, it doesn’t matter how big or small the steps are. The main thing is to start. Remember: stress management is not a sprint, it’s a walk. Four simple steps pave the way.

1. Insight: It’s too much! This is a realization that does not always come easily, yet is of enormous necessity. Only with insight, change can accompany it.

2. Seek advice: There is no one-size-fits-all solution to stress. Every person is different. So is the offer of help diverse. Questions like, „What do I need?“ „What form?“ „What do I expect?“ can help to find the right offer.

3. Before the counseling/coaching: What can I do? For example, keep a stress diary, watch for indicators of stressful situations, take first steps toward mindfulness, etc.

4. The first conversation: Becoming master of the situation again. Gain distance from the situation, gain clarity about upcoming tasks, gain an overview of options, set priorities.

Mountain, Sky, Boulders, Hiking, Person, Way
Step by step. Every hike has its ups and downs. Nevertheless, it goes on slowly but steadily.
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Stress…

… an endless list. Stress is encountered by everyone, everywhere. No one can talk themselves out of it. Stress is divided into „positive“ and „negative“ stress. Positive stress can be stimulating over a certain period of time. As a rule, however, stress has a negative connotation. Here you can see which factors can play a role in a stress list:

  • Always being available.
  • Wanting to do several things at the same time.
  • Everything is equally important.
  • Having a lot of private appointments.
  • Rarely taking time for breaks.
  • Always having high demands on yourself, even in your free time.
  • Taking problems from work home .
  • Getting angry about things over which you have no control.
  • Finding it very difficult to say no.
  • Often being pressed for time already in the morning.
  • Spending the whole day in a hurry and the pressure of, „I hope I get everything done.“
  • Finding it hard to accept things as they are.
  • Seeing negative things rather than positive things.
  • Often feeling responsible for things that are not one’s fault.

And now, hand on heart: How many points do you find yourself in? Even if you find an example for every point on the list, that’s no reason to panic. Being aware of the stress factors is the first step towards being able to change them. The important thing is: Don’t just carry on as before. There is always something that can be changed and sometimes even small changes have a big effect.

Clock, Laptop, Smartphone, Calendar, Cup, Time
And if it does get to be too much. First take a deep breath.
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Try it…

… with composure. Sounds almost like a Disney song. And yet it has so much importance. A balanced life is the basis for serenity. A fulfilled life is supported by many pillars. Those include career and professional success, material security, meaningful activity, physical and mental health, and a supportive social environment. Many people focus on the first two pillars, career, professional success, and material security. They neglect the other three pillars. With so much work, there is no time for family and friends, and health is also on the decline. And suddenly they realize: Something crucial is missing!

In the following blog entries, I want to write about the things that you can change.

Keyboard, cup of tea, pen, notepad
Just put the keyboard aside and relax with a warm cup of tea.
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