Academia

, 30

as ‘anxiety machine’

, 10–11

anxiety in

, 50

and identity

, 30–31

mental health and well-being in

, 11–12

Academic staff, mental health of

, 8–10

Academic timeline

, 77–79

ACE Women’s Network

, 122–123

Advance HE

, 122

Adversity

, 27–28

Affirmations

, 101–102

Agile working

, 3

Alison

, 40

Annual leave

, 62–64

Anxiety

in academia

, 5–6, 50

disorders

, 6

machine

, 10–11

rate

, 7–8

reflection activity

, 7

Application mentor

, 99–100

Attention deficit hyperactivity disorder (ADHD)

, 36

AURORA Network for women

, 122–123

Beyond Blue

, 23–24

Blame-allocating

, 128

Book launch event

, 113

Book review

, 113

Box breathing

, 50–51

Breathing

, 18

box

, 51

pufferfish

, 51–52

techniques

, 50–52

Burnout

, 16–17, 37, 55–56

self-regulation in avoiding

, 17–19

Call for papers

, 107–108

Career barriers

, 77

Central dendritic release

, 14–15

Chinese ECRs

, 60–61

Colleagues

, 72

Collectivism

, 14–15

Conferences

, 115, 121–122

networks

, 116, 122–123

online profile

, 117

social media

, 117–122

staff profile

, 117

wellbeing in different spaces

, 123

Continuing professional development (CPD)

, 36, 38, 57

Coping with rejection

, 112

Coronavirus disease 2019 pandemic (COVID-19 pandemic)

, 3, 11, 66–67

Critical questions

, 2

Curriculum vitae updated (CV updated)

, 66

Early career academic (ECA)(see also Mid career academic (MCA))

, 59, 75

and COVID-19 pandemic

, 66–67

plan

, 65

potential

, 62

ring-fence

, 64–65

support for

, 71–73

Early career researcher (ECR)

, 48–49, 59–60

Early career teacher (ECT)

, 47–48

Early stage researcher (ESR)

, 60

#eduTwitter

, 41

Email

app

, 64

workload

, 131

Emotions

, 94–95

European Working Hours Directive

, 21

External academics, collaborating with other

, 70–71

Facebook

, 41

Faculty

, 73

Failure

, 93–95

Faux self-care

, 22, 128, 130

Feelings of support and connection

, 13–14

Fellowships

, 83–84

Free online courses

, 39–40

Funded courses

, 39

Funding

, 84–85

Further education (FE)

, 42

Future goals

, 33

Generalised Anxiety Disorder (GAD)

, 6

Goal setting

, 83

Grants

, 84–85

Green peppers

, 60–61

Heavy work (see Proprioception)

Help map

, 54–55

Higher education (HE)

, 15, 45, 59

anxiety in academia

, 50

breathing techniques

, 50–52

burnout

, 55–56

help map

, 54–55

identity

, 57–58

identity crisis

, 47–48

IS

, 48–49

journaling

, 53

mindful breaks

, 53–54

mindful object

, 52

plan

, 55

resilience in

, 15–16

transitioning into

, 46

upskill

, 56–57

Hikikomori syndrome

, 12–13

Identity

, 57–58

crisis

, 47–48

Impostor syndrome (IS)

, 43–44, 48–49

In-groups

, 34

Instagram

, 41

Institution

, 73

Intergroup emotion theory

, 35–36

Internal academics, collaborating with other

, 69–70

International Helpline Berlin

, 24

Jobs

, 30–31

applications

, 91

failure

, 93–95

resilience in face of interview rejection

, 96

risk taking

, 95–96

searching

, 91

self-worth

, 92–93

three steps

, 97–98

Journaling

, 53

Junior members of staff, support and mentoring

, 131

Knowledge

, 29–30

Learning Curve

, 40

LESZ helpline

, 24

Lifeline

, 23

3114 lifeline

, 24

Likert scale

, 7

Line manager

, 71–72

LinkedIn Learning

, 40

Local group

, 41–42

Lotus breathing

, 50

Mental health

, 1–2, 4–5, 27–28, 33–34, 59

in academia

, 11–12

of academic staff

, 8–10

critical questions

, 2

emergency hotline

, 25

Mentorship

, 79

Microsoft Teams app

, 64

Mid career academic (MCA)

, 75–77, 79

academic timeline

, 77–79

big goal

, 81–83

experienced mentor

, 79–80

goal setting

, 83

new student initiative

, 85–86

peer mentoring

, 80–81

research sabbatical

, 86

research support

, 84–85

sabbatical

, 86–87

saying no

, 87–88

seminar

, 84

spark alive

, 88–89

teaching support

, 83–84

upskill peers

, 88

Mid career researcher (MCR)

, 75–77, 79

academic timeline

, 77–79

big goal

, 81–83

experienced mentor

, 79–80

goal setting

, 83

new student initiative

, 85–86

peer mentoring

, 80–81

research sabbatical

, 86

research support

, 84–85

sabbatical

, 86–87

saying no

, 87–88

seminar

, 84

spark alive

, 88–89

teaching support

, 83–84

upskill peers

, 88

Mid-career fellowships

, 84–85

Mindful breaks

, 53–54

Mindful object

, 52

Mindset

, 32

Mini sabbaticals

, 86–87

Muktaa Mental Health Helpline

, 25

National Alliance on Mental Illness (NAMI)

, 25

National Health Service (NHS)

, 5–6, 37

Negative self-talk

, 92

Networks

, 41, 116, 122–123

Neurotransmitters

, 14

New student initiative

, 85–86

Newly qualified teacher (NQT)

, 47–48

Niche

, 67–69

Online networking

, 73

Online profile

, 117

Open deadlines

, 107–108

OpenLearn

, 40

Oxytocin

, 14–15

Part time degree

, 40–41

Peer mentoring

, 80–81

Perceived social connectedness

, 14

Plan

, 55

Positive affirmations

, 101–102

Post-Traumatic Stress Disorder (PTSD)

, 11

Postgraduate certificate (PG Cert)

, 55–57

Professional development as wellbeing strategy

, 36–38

Promotions

, 91

application mentor

, 99–100

ask a friend

, 100

buddy up

, 99

failure

, 93–95

really question

, 100–102

resilience in face of interview rejection

, 96

risk taking

, 95–96

self-worth

, 92–93

three steps

, 97–98

wellbeing

, 99

Proprioception

, 17–18

Publisher

, 103–106

Pufferfish breathing

, 50–52

Quiet quitting

, 19–20

Rating scale

, 7

Reed courses

, 40

Rejections

, 91

coping with

, 112

failure

, 93–95

resilience in face of interview rejection

, 96

risk taking

, 95–96

self-worth

, 92–93

three steps

, 97–98

‘Reply all’ function

, 131

Research development team

, 72–73

Research excellence framework (REF)

, 86, 108–109

Research in online seminar or conference

, 113

Research projects

, 84–85

Research sabbatical

, 86

Resilience

, 14–15

in face of interview rejection

, 96

in higher education

, 15–16

rhetoric

, 127–128

Ring-fence

, 64–65

Risk taking

, 95–96

Sabbatical

, 86–87

Samaritans

, 24–25

Mumbai

, 25

Saying no

, 87–88

‘Schadenfreude’ concept

social media and

, 35–36

tribe

, 34–35

Self-care

, 6, 128

practising

, 21–22

Self-doubt

, 43–44

Self-publishing

, 107

Self-regulation

, 50

in avoiding burnout

, 17–19

Self-worth

, 92–93

Severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2)

, 11

Social connectedness

, 14

Social identity theory

, 35–36

Social media

, 35–36, 94, 117, 122

Social networks

, 12–13

Solo authorship

, 110–111

Spark alive

, 88–89

Specific, measurable, achievable, relevant and time-based targets (SMART targets)

, 71–72

Sponsorship

, 79–80

Staff and Educational Development Association (SEDA)

, 122

Standardised tests (SATs)

, 93–94

Stress-related hormones

, 14

Students

, 72

Support

, 23–25

for ECA

, 71–73

Teaching space

, 72

Teaching support

, 83–84

Team lunch

, 113

To-do list

, 56

Tutor

, 42

Twitter (X) tags

, 41

Unique selling point (USP)

, 104

United Kingdom (UK)

, 3–4, 27–28

Upskill

, 56–57, 88

Vanity publishing (see Self-publishing)

Vestibular system

, 18

Virtual learning environment (VLE)

, 57, 64, 88

Volunteering

, 41–42

Wellbeing

, 1–2, 4, 27–28, 33–34, 59, 99, 125

in academia

, 11–12

call for papers vs. open deadlines

, 107–108

celebrating success!

, 112–113

collaborating vs. solo authorship

, 110–111

coping with rejection

, 112

critical questions

, 2

in different spaces

, 123

email workload

, 131

faux selfcare vs. simple strategies

, 128–130

impact with research

, 108–109

managing revisions

, 111

mentor

, 132

next steps

, 132–133

publisher

, 103–106

in publishing

, 103

self-publishing

, 107

support and mentoring junior members of staff

, 131

at top

, 126–127

‘whitewashing’ and resilience rhetoric

, 127–128

working

, 130

Whitewashing

, 127–128

‘Why’

, 27–28

academia

, 30–32

club or twilight session

, 43

dream

, 28–30

free online courses

, 39–40

funded courses

, 39

future goals

, 33

identity

, 30–31

local group

, 41–42

networks

, 41

part time degree

, 40–41

professional development as wellbeing strategy

, 36–38

Schadenfreude’ concept

, 34–35

social media and Schadenfreude

, 35–36

steps

, 43

tutor

, 42

Workload balance

, 19–21

Workload calculators

, 9

World Health Organisation (WHO)

, 5–6