Your Well-Being Matters: Navigating Demands and Resources as a Junior Researcher
Dr. Manuela Haldimann, Dr. Melanie Nuoffer & Dr. Verena Jörg
The journey as a junior researcher brings together many contrasting experiences: intense demands such as time pressure, high expectations, and uncertainty, alongside motivational resources like high autonomy, peer support, and opportunities for growth. These contrasting experiences shape not only our motivation, but also our well-being and sustainability in academia. In this interactive workshop, we create a welcoming space to explore how these demands and resources shape our well-being, and how small, targeted adjustments can make academic life more balanced and sustainable. Guided by the Job Demands–Resources (JD-R) theory (Bakker & Demerouti, 2017) and the concept of basic psychological needs (Ryan & Deci, 2017), we reflect together on what challenges us, and what supports us.
Participants begin by mapping their personal demands and resources through a short individual exercise, followed by small group discussions to identify shared experiences. Building on this reflection, we explore evidence-informed strategies, based on Self-Determination Theory's Basic Psychological Need Satisfaction, and introduce practical strategies such as job crafting and need-based adjustments that help reduce strain and strengthen well-being.
Through brief inputs, individual reflection, and small-group discussions, we work toward greater clarity about our own demands and resources, learn from each other's experiences, and have the opportunity to connect with fellow junior researchers. We close by setting and optimizing concrete personalized goals towards strengthening one of our resources and lowering the impact of one of our most challenging demands. We look forward to welcoming you to the workshop!