UMUC Veterans Webinar Series: Tips for Success

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.

Thank You!Veterans Resource [email protected]

June 2015