umuc veterans webinar series: tips for success
TRANSCRIPT
Veterans Webinar Series: Tips for SuccessJune 2015
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Topics in This Webinar
1)Stress Management2)Time Management3)Helpful Tools and Resources4)VetSuccess on Campus and
other Veterans Benefit Programs
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Your Questions are Important!
Please feel free to use the Q&A Function located in the right pane of your Webex.
Please use the polling feature in WebEx to
select your responses then click SUBMIT.
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About The Presenters
Whitney Veres, MSLead Behavioral Health and Wellness Coach - VetAdvisorLead Behavioral Health and Wellness Coach at VetAdvisor ensuring all Veterans and family members are receiving appropriate services for their identified needs. She is mindful of healthy eating, sleeping patterns, and exercise, encouraging a holistic approach to Veteran wellness.
Chris TiptonDirector, Veterans Initiatives and Outreach - UMUCChris Tipton is the Director of Veterans Initiatives and Outreach at UMUC. In his role, Chris develops and maintains programs that support student veteran success. Before serving in his current role at UMUC, Chris was a Veterans Advisor for 2 years working directly with veterans to ensure their success both inside and outside of the classroom.
Noelle AtwellAssistant Vice President, Veterans Certification Office - UMUCNoelle Atwell is the assistant vice president, Veterans Certification Office, Department of Military Partnerships at UMUC. She has over 30 years of experience working with student veterans at UMUC.
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Whitney A. VeresLead Behavioral Health & Wellness Coach
Stress Management
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What is Stress?
Primary Appraisal
Is it a stressor?
Secondary Appraisal
Can I handle it?
Not Stressed
No
Yes
Not Stressed Stressed Not Stressed
No Yes
Threat Challenge
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Stress Warning Signs and Symptoms
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Long Term Stress Response
Depression
Digestive Issues
Heart Disease
SLEEP PROBLEMS
Weight Gain
Memory Issues
Cognitive Impairment
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Internal Techniques
•Watch for fight or flight•Be proactive
Deal with Symptoms
•Exercise and eat healthy•Avoid tobacco, alcohol, and caffeine
Improve Physical Condition
•Sets you up for failure•NO ONE is perfect
Avoid Unrealistic Expectations
•Work/school is not the only thing in life•Health, friends, and family are important!
Keep Things In Perspective
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Internal Techniques
•Can’t control or change others•Remember to laugh!
Maintain a Positive Outlook
•Put effort into having positive relationships•Never feel aloneCultivate Support
•Take a short walk•Go somewhere differentTake a Break
•Have a social life•Strive for true work-life balance Have a Life
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Situational Techniques
•Provide solutions instead of complaining•Match expectations and capabilities
Modify Your Situation
•Declutter your space•Be comfortable!
Control Your Space
•Vary your routine•Take mental breaks
Reduce Repetitive Tasks
•Organize and prioritize•Eliminate phone and email distractions
Manage Time Effectively
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Questions???
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Whitney A. VeresLead Behavioral Health & Wellness Coach
Time Management
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What is Time Management?
Prioritize
Control Procrastinat
ion
Manage Commitme
nts
Time Management
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Why is it Important?
• Time management directly ties into stress management
• Spending time on unimportant things leads to stress
• More control = less stress• Managing time allows you to find time to
do things you really want to do
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Concentration Killers
Social Media
Email Overload
CELL PHONES
MultitaskingBoredomNagging Thoughts
Stress FatigueHunger
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Social Media
• Problem:– Twitter, Facebook, LinkedIn, Instagram, etc. – Easy to connect with friends, and disconnect
from task at hand
• Solution: – Don’t log in when working– Go somewhere you don’t have access to
internet
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Email Overload
• Problem:– Thinking you have to respond to an email
immediately
• Solution: – Set aside specific times for checking your
email– Allows you to carve out times for
uninterrupted work
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Cell Phones
• Problem:– Receiving alerts, texts, phone calls, etc. is
disrupting
• Solution: – If the call isn’t urgent, let it go to voicemail– Consider silencing your phone– Check all your voicemails at once
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Multitasking
• Problem:– Time is lost whenever you shift your attention
from one task to another– It takes longer to work on three projects
simultaneously than it does individually
• Solution: – Devote your attention to one project at a time– Save multitasking for projects that are not
urgent or demanding
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Boredom
• Problem:– Boring projects can burn through your
attention span in minutes– Anything can be tempting if you’re bored
enough
• Solution: – Make a deal with yourself– SOMETIMES multitasking can be beneficial
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Nagging Thoughts
• Problem:– It’s hard to focus when you’re thinking about
the million other things you need to do– Thinking about a fight you had with your
spouse
• Solution: – Write it down!
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Stress
• Problem:– Feeling overwhelmed can make it difficult to
get anything done– Physical symptoms can make concentration
difficult
• Solution: – Learn relaxation techniques such as
meditation, progressive muscle relaxation, guided imagery, simple imagery
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Fatigue
• Problem:– Too little sleep can ruin your attention span, as
well as short-term memory
• Solution: – Make sleep a priority– Go to bed and wake up at the same time every
night– Schedule your most intense tasks during times
of the day you have the most energy
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Hunger
• Problem:– The brain can’t focus without fuel
• Solution:– Always eat breakfast– Eat high protein snacks (cheese, nuts)– Skip simple carbs (sweets, white pasta) and
instead choose complex carbs (whole grains)
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Questions???
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Chris TiptonDirector, Veterans Initiatives and Outreach
Helpful Tools & Resources
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UMUC Veterans Resource Center (VRC)
Resource Guide | Student Services | News/Events
UMUC Veterans Resource Centerwww.umuc.edu/vrc
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The 5 W’s and the H!
WHO – Your Network, UMUC’s Student Success, Veterans Resources
WHAT – Tutoring, writing assistance, mentoring, someone to vent to
WHERE – In-person, e-mail, phone, Google Chat
WHEN – EARLY! As soon as you feel stress and anxiety. Mentors are a good idea as soon as you start at UMUC
WHY – Mentoring, tutoring and coaching can provide experience that one cannot acquire by going at it alone.
HOW – You have to take the first step. Contact [email protected] or reach out to your network and ask for help in a specific area
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Tutoring
UMUC offers tutoring in several subjects each semester– Offered in LEO or online in real-time– Subjects include: Accounting, Economics, Finance, Statistics,
Management, Computing
Looking for personalized tutoring?– GI Bill users can get tutorial assistance payment assistance
for a personal tutor (Form VA 22-1990t). – UMUC also participates in WiseGuy. Where students and
alumni volunteer to help other students. Search for tutors specific to UMUC courses and receive tutoring online via Google Hangout. It’s FREE!
UMUC Tutorial Options:https://www.umuc.edu/students/support/writing/tutoring.cfm
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Effective Writing Center (EWC)
The Effective Writing Center (EWC) is a great resource for students who need feedback and advisement on a paper. You can contact the EWC at any point in the writing process (even before you start).
Effective Writing Centerwww.umuc.edu/writingcenter/
Tips for using the writing center:1. Contact the EWC early!2. Explain what you need help
with3. Explain the assignment in
full4. Expect appropriate kinds of
help
Contact Information1. E-mail
[email protected] with the days and times you are available to meet
2. Submit your paper in your MyUMUC Portal
3. E-mail your question directly4. Join the Google+ Community
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Mentoring
Academic mentorship provides peer-to-peer support to help you succeed in the classroom.
1. VPALs Mentorship Program2. Allies Mentoring Program
Career coaching and mentoring can help with your transition to a civilian job.
3. UMUC Career Mentor Program
"If I hadn't had mentors, I wouldn't be here today. I'm a product of great mentoring, great coaching... Coaches or mentors are very important.” Indra Nooyi, CEO of PepsiCo
UMUC Mentor Programshttps://www.umuc.edu/students/support/writing/tutoring.cfm
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Mentoring cont.
VPALs Mentorship Program:https://www.umuc.edu/military-veterans/about/veterans-resource-center/student-services.cfm
62% of student veterans are first generation college students [1]
[1] Source: Indiana University Center for Postsecondary Research, National Survey of Student Engagement, 2012. Authors’ calculation.
VPALs Mentorship provide individualized peer support to veterans, service members, and their families.
• Focus on guidance on military benefits, career advice, encouragement and general support
• Eligible students must be a first-time freshmen, first-year transfer student
• Mentors and mentees are needed for this program!
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Mentoring cont.
• Assistance with transition to UMUC, online coursework and navigating student services
• Help with organizing your coursework, staying on track & study habits
• Someone to share your concerns and achievements
UMUC Allies Mentor Program:https://www.umuc.edu/students/support/writing/tutoring.cfm#allies-mentor
The Allies Mentor Program provides support to UMUC undergraduate students by matching them with peer mentors—alumni and experienced students who want to help other students succeed.
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Mentoring cont.
UMUC’s Career Mentor program is a one-on-one coaching connection that can help you:
• Expand your network and make connections• Find out if you’re on track• Establish career goals• Learn from an expert about trends in the field• Strengthen your interpersonal skills • And above all receive the support you need
UMUC Career Mentoring Program:http://mentorumuc.chronus.com/about
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Clubs / Professional Organizations
UMUC Academic Clubs:http://www.umuc.edu/academic-programs/masters-degrees/
UMUC has 15 online academic clubs and 3 student chapters of professional organizations that students can join. Benefits of joining a student organization include:- Meeting other students - Establishing professional relationships with faculty- Exploring career paths - Keeping up with current events within a field- Learning about local professional events- Leadership and student development opportunities- Networking
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Veterans success Club
Veterans Success Club:http://www.veteranssuccessclub.com/
Our mission is to ensure that Veterans, Active Duty, Reservists, and their family members have a voice on campus and are successful in fulfilling their academic, employment, and support needs.
Meet online or face to face with club members!
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Noelle Atwell Assistant Vice President, Veterans Certification Office - UMUC
VetSuccess on Campus and other Veterans Benefit
Programs
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VetSuccess On Campus (VSOC)
The VetSuccess on Campus (VSOC) program is a collaborative program between the Department of Veterans Affairs and educational institutions to assist military affiliated students. All Services are individualized, but may include:
• Guidance and support with all Department of Veterans Affairs benefits• Advocacy services• Career exploration and assistance• Resume and Cover Letter development• Interview preparation and practice• Assistance with applying for health care benefits• Transition Counseling• Medical and therapeutic counseling referrals • And many more…
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VetSuccess On Campus cont…
UMUC has two VSOC Counselors:
Students with Last Names A-LCounselor: Ms. Diane Wilson 240-684-2555 [email protected]
Students with Last Names M-ZCounselor: Dr. Shonda McLaughlin [email protected]
Our VSOC counselors connect with students via e-mail, by telephone, and in person. Walk-ins and on-site appointments are available at the Academic Center at Largo Monday through Friday. Office hours are from 8:00 a.m. to 4:30 p.m.
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Chapter 31: Vocational Rehabilitation & Employment
The Department of Veterans Affairs' (VA) Vocational Rehabilitation and Employment Program is an employment focused program that assists Veterans with service-connected disabilities prepare for, obtain, and maintain suitable employment, and/or live as independently as possible.
Eligibility for Veterans• Honorable or other than
dishonorable discharge• A VA service-connected
disability rating of at least 10%• Application for services
Eligibility for Servicemembers:• Within 6 months of separation• Memorandum Rating of 20%• Application for services• Participation in the Integrated Disability Evaluation System (IDES) or certification by the military that a severe injury or illness exists, hindering performance of military duties• Meeting with Vocational Rehabilitation Counselor for an evaluation prior to separating from the military
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Chapter 31: VR&E cont…
Rehabilitation Services are individualized and may include, but are not limited to:
• Comprehensive vocational assessment to determine aptitude, skills, and interests for employment
• Vocational counseling and rehabilitation planning for employment• Employment services such as resume development, job training, and
work readiness assistance, and Federal internships• Training at a college, university, vocational, technical or business school,
including the payment of tuition, fees, books, supplies, and subsistence allowance (or Post 911's BAH, if elected and eligible)
• Case management, personalized counseling, and medical referrals• Independent living services for Veterans unable to work due to the
severity of their disabilities
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Chapter 31: VR&E cont…
Other Benefits Include:• Up to 48 months of entitlement• An assigned Vocational Rehabilitation Counselor (VRC) or
Case Manager• Assistance with starting your own business, if eligible• Tutorial assistance• Assistance with obtaining tools/equipment
needed/required for the completion of your rehabilitation goals
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Chapter 36: Education and Career Counseling Program
The Department of Veterans Affairs (VA) Education and Career Counseling program (Title 38 U.S.C. Chapter 36) offers a great opportunity for transitioning Servicemembers and Veterans to get personalized counseling and support to guide their career paths, ensure most effective use of their VA benefits, and achieve their goals. Eligibility:• Transitioning Servicemembers within six months prior to
discharge from active duty• Veterans within one year following discharge from active
duty• Any Servicemember/Veteran eligible for a VA education
benefit• All current VA education beneficiaries
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Chapter 36: Education and Career Counseling cont…
SERVICES INCLUDE ASSISTING SERVICEMEMBERS/VETERANS WITH:• Career Choice - understand the best career options based on
your interests and capabilities• Benefits Coaching - guidance on the effective use of VA benefits
and/or other resources to achieve education and career goals• Personalized Support - Academic or adjustment counseling and
personalized support to help remove any barriers to success
APPLICATION PROCESSYou can apply with our VSOC Counselors. To connect with a VA counselor and receive this personalized assistance, apply here VA 28-8832 and send the completed application to one of our VSOC Counselors, who will then contact you to schedule a time to meet with one of our counselors.
