I Am Not Perfect, I Am a Whole Person

Do any of these sound familiar to you?

“My paper has to be perfect, before I submit it to my advisors. They’ll think I’m stupid otherwise.”
“I can’t lose my train of thought during my presentation.”
“I have to run the numbers many more times, before I start my report. If I don’t, my labmates will ridicule me.”
“I need to be on top of everything!“

As you complete your work this quarter, we know that perfectionism can be an obstacle to feeling like you’ve done your best. The culture of academia is good at promoting the notion that your work is always under the toughest scrutiny, leaving little room for error or work that may be rough around the edges.

For some, staying up all night to really nail the analysis can provide a tremendous sense of accomplishment. But repeatedly working at this super-productive pace ultimately comes at a cost to your emotional and physical health. For others, setting goals that are impossible to reach may lead to procrastination, avoidance and feeling not good enough.

For those coping with perfectionism, we see you and encourage you to shift your thinking so you can acknowledge yourself as a whole person. Intellectual and professional development are constant processes that require supportive feedback, self-revision and personal growth over time. Four thoughts below may give you something to try differently as you head into these last few weeks of the quarter:

Accept. Perfectionism reduces you to the sum of what you can and can’t accomplish. The reality is you can’t do it all, and you can’t do it all perfectly. Be concrete and intentional in your goal setting each quarter, so you can do work that is manageable and meaningful to you. Adjust your goals as you go, to know what is really possible to accomplish now, this weekend, or this week.

Invite. Perfectionistic thinking distorts the way you perceive the quality of your work and can contribute to isolation. Instead of feeling like you have to buckle down and work harder, make time to ask peers, faculty advisors, and colleagues for help in clarifying ideas for that seminar paper or presentation. Framing something as a “work-in-progress” can take some pressure off. Knowledge production is a process, not a product. Nobody just “gets there” from sheer self-determination.

Ground. Perfectionism can perpetuate obsessive thinking on school or work related projects. Intentionally spend time with friends, family, and community who know that you are more than just a graduate or professional student. Your community can help remind you that you are a partner, sibling, parent, friend, artist, dancer, gamer, hiker… the list goes on and on.

Enough. Accepting “this is enough” means that you have done the best you could given the time, experience, and resources available, and it is time to be done. It also means you are enough, just as you are.

More resources:

The Battle Between Perfectionism and Productivity, Inside Higher Ed
How to Overcome Perfectionism, AnxietyBC
This’ll Do, Dr. Kelly Edwards, Associate Dean of Student Affairs, UW Graduate School

Talk All Day

Where can I find a place which requires me to speak English all day long? I’m a foreign student, and I want to practice my English speaking. —Jinchang

Hello! Welcome to Seattle and UW! An organization that immediately comes to mind is the Foundation for International Understanding Through Students (FIUTS). They host a monthly lunch, weekly Conversation Groups, fun outings, volunteer opportunities and more. Please do check them out.

Another UW program is the Language Exchange Program, where you are matched with a native English speaker for conversation practice. The Seattle Public Library also holds Talk Time, an ESL conversation group, at several locations.

There are also several UW-programs meant as an intensive orientation to incoming students, but if you really think you would benefit from a short-term immersion, you should check out the following: Campus Intensive English Program, Downtown Intensive English Program, Advanced Conversation Course, Advanced Academic Preparation Skills.

In addition, there are many informal ways you can practice your English. You could join Toastmasters or join a MeetUp, or you could take up a volunteer opportunity on your own. If you need help locating a position, you can start with VolunteerMatch or United Way or this nice round-up of Seattle opportunities. Here’s some additional information about volunteering as a way to enrich your own language experience.

The Graduate School understands international students face unique challenges and also offer myriad contributions to our campus. If you’re interested, please see our International Students Report 2014, detailing international admissions and enrollment trends and how to best serve the needs of international students and the larger UW graduate community.

*Ask the Grad School Guru is an advice column for all y’all graduate and professional students. Real questions from real students, answered by real people. If the guru doesn’t know the answer, the guru will seek out experts all across campus to address the issue. (Please note: The guru is not a medical doctor, therapist, lawyer or academic advisor, and all advice offered here is for informational purposes only.) Submit a question for the column →

Effective Job Search Tips from Employers

You’re investing time (and money) building your skills, knowledge, and experience in graduate school, and earning that degree is just one piece of the puzzle in your professional development. As you think about future career options (inside or outside of academia), there are a number of things to consider–and work on–to help you be the right match between you and potential employers.

Check out these strategies:

Reflection. Reflect on what you really want. What are you passionate about? What type of impact do you want to make? What work environment would best suit you? Imagine yourself in different environments and jobs – what draws you in?

Build Relationships. Networking, meeting people, becoming known, expressing genuine curiosity in others – is absolutely critical. Informational interviews, mixers, conferences, and coffee meetings are all great strategies to build relationships. Be intentional in your approach to networking and always try to walk away with two names of potential contacts. Often times, job candidates who make it through the first round of resume screenings are those who have somebody advocating for their application.

Professionalism. Evaluate and maintain your brand and professionalism – examples include an intuitive e-mail address, an appropriate voicemail message, a polished and up-to-date LinkedIn profile, and non-embarassing posts/pictures on social media sites.
Translate – Practice internalizing and communicating how aspects of your graduate work translates into a broader skill set – project management, meeting multiple deadlines on time, problem-solving, clear and effective communication, etc.

Communicate. Practice communicating your work to all different types of audiences, at different levels of detail, in different mediums – academic presentations, posters, concise slide decks, executive summaries, and conversations with your neighbors are some examples.
Intangibles – Be confident about what you bring to the table; passionate about your background and the job opportunity; genuine and true to yourself; steer clear of being presumptuous or full of yourself.

Focus on the Employer. Convince recruiters that you want to do those tasks, in that job, in that organization, in that sector. Directly state how you will bring value to them, what you can do for their organization, and what you can do to further that company’s goals. This requires that you research employers very carefully–mission, environment, catalysts for change, job description, etc.

Application Materials. Create targeted, specific, non-generic application packets that convey why you want the position. Use specific words from the job description in your cover letters and resumes. Quantify your contributions when possible and discuss the impact or results of your work. Have somebody proofread your materials; simple things like spelling errors can get your application tossed out. Treat the job search like a job and give it the effort it deserves.

Interviews. Take the interviewing process seriously and prepare ahead of time. Anticipate what you’ll be asked. Role-play various interview questions. Prepare a few examples in advance that show qualities you wish to highlight. Effective stories will be succinct and include: Situation, Task, Action, Result. Be specific. Focus on your role in projects you’re discussing. Make good eye contact.

Tips gathered by Briana Randall from the Employer Panel at the 11th Annual Career Symposium & Networking Reception–an event co-sponsored by the Graduate School and Career Center in January 2015. Briana is the Associate Director of the Career Center. Check out more academic and non-academic career development resources.

Répondez S’il Vous Plaît

Sometimes it’s really hard to get responses from professors and other professionals other than your adviser about either information you need or data they said they would provide to you. How do you politely keep contacting/bugging others for information/data, and how do you do so in a way that actually gets results? —Anonymous

This is a perennial issue. Sometimes you do really need to be persistent. It can be tricky to walk the fine line between diligence and pestering. Here’s one suggestion: don’t just ask for the information or data, offer something in return. Perhaps what you offer is to send the results of your study or your paper to the professor; or perhaps you offer to present a mini-lecture in one of their classes on your research. Also, be sure to ask if/how the professor would like to be acknowledged. It is also important to say something about a timeline: “I am hoping to incorporate the data you have offered to share for my project within the next two weeks. Does that time frame work for you?”

// Thank you to Rebecca Aanerud, Associate Dean of the Graduate School and Senior Lecturer and Associate Dean of Interdisciplinary Arts & Sciences, this week’s guest guru! //

Ask the Grad School Guru is an advice column for all y’all graduate and professional students. Real questions from real students, answered by real people. If the guru doesn’t know the answer, the guru will seek out experts all across campus to address the issue. (Please note: The guru is not a medical doctor, therapist, lawyer or academic advisor, and all advice offered here is for informational purposes only.) Submit a question for the column →

Cheap Food

Is there any cafeteria in the university that serves food at a subsidized rate? Each meal at the HUB costs around $10/meal, and it just gets a little difficult to afford that on a daily basis. —Anonymous

Unfortunately, there aren’t any subsidies just for graduate students. Residence Halls offer a dining account that includes incentives (3-6% of your dining account level), but they aren’t available to those who don’t live in UW housing. Here’s a list of lunches on the Ave for $5. Be sure to read the comments for more suggestions. And, not to state the obvious, but you could always bring your own food. Lifehacker has ideas for upgrading the typical brown bag so you don’t get tired of them. Good luck!

Parking Woes

I went online trying to purchase a parking permit, and they were all sold out except for evening passes. Any other alternatives that are close to campus and don’t require me to leave class every 90 min to pay a meter? —Anonymous

It sounds like your best bet is to go with self-serve parking. Some options are 1) the E1 lot, north of the IMA off of Montlake, which is $2 if you carpool with someone else and have a U-PASS or $6 if you drive by yourself; 2) purchasing a daily permit each day at one of the gatehouses which is $15/day ($3/day for carpools with U-PASS); 3) using a self-serve pay machine, which, depending on the lot, costs $3/hour with a maximum of $15/day or $3/day. Other options to consider are to find a ride-share, commute by bus, or drive most of the way to a nearby park-and-ride and then catch a short bus ride to campus.

If you have any questions, Transportation Services can go through all your options more thoroughly with you. They even offer a Commute Concierge service that will tailor a commute to your individual needs. Good luck!

Building Resilience: Moving Forward During the Winter

Welcome back to campus! We hope that you enjoyed your well-deserved holiday break.

As you move forward into the winter quarter, we acknowledge that there could be a marked shift in your experience as a graduate student. The days are both shorter and longer as you spend hours working inside. Personal and work deadlines also appear to grow exponentially. The stress of it all can feel overwhelming. In light of this, we at Core Programs encourage you to build your resiliency so you can better navigate what will feel like an especially challenging quarter.

Here are a few strategies to build your resiliency:

Be mindful. Pay close attention to your mind and body. What kinds of thoughts are going through your head? Do your muscles feel tense? Is your breathing shallow? Are you hungry? Not hungry? Pausing to reflect on how your mind and body are working allows you to be present and take stock of what you truly need at the moment.

Be compassionate. Academia can make you feel like you’re never doing enough. When you couple this with how difficult it can be to stay motivated during the winter, you can become your own worst critic. The truth is, it is neither realistic nor possible to do it all, do your best work, and maintain your health. Be kind and gentle with yourself. It might not feel like it, but you are enough.

Be active. You’re thinking, “Isn’t that the problem?! It’s difficult to stay active during winter.” We’re not suggesting that you train for a marathon (although this may resonate with some of you). If you’ve been reading and writing for several hours, go outside for a ten-minute walk. Do light stretching in the living room. Watch your favorite tv show or read a non-academic book. Intentionally schedule time for family and community. Do activities that not only give you a break from school but also feel rewarding.

Be consistent. Having a daily routine is a helpful coping strategy for managing the stress of the winter. Set your alarm to get up everyday at the same time. Make or grab coffee afterwards. Listen to a podcast on the way to campus. Eat meals at regular times. Give yourself time to wind down before going to bed at night. Do whatever feels right and do it daily.

Renew and refresh. Finally, as during any busy quarter, focus on why you are here as a student. Remember your personal, intellectual, and professional motivations for working towards your degree and beyond. Keep yourself fresh and committed by placing reminders around your home or work station that surprise and ground you.

Taking Care of Yourself This Winter

Core Programs extends a warm welcome as you enter into 2016. We know that for many of us, the holidays can bring up mixed emotions for many reasons–let’s be real. Also, whether you’re new to the Pacific Northwest or a seasoned local, the winter months can prove to be challenging to your mood. We’d like to offer strategies that can help you navigate the quarter both logistically and emotionally.

Keep your energy up. During the winter months, getting vitamin D is important to lifting your mood. If you’re working inside, open your curtains and blinds to let light in or sit in a café with large windows. Take a couple of breaks during the day and go for a walk on campus or your neighborhood—the goal is to feel and absorb any light. Invest in vitamin D tablets. Cut back on sugary foods which tend to make you feel tired. Include fresh fruit in your diet which can give you that much-needed energy boost that lasts longer.

Monitor self-beliefs. Academia can foster an environment where you feel like you aren’t smart enough or doing enough. You can counter irrational thoughts with realistic strategies: Review and make a plan to get things done (daily, weekly, monthly). Meet with peers (they can be colleagues from other departments) to discuss your progress, and hold each other accountable for getting things done. Fill out an individual development plan and schedule appointments with your faculty advisor to discuss your goals. Practice resisting negative self-talk with neutral and honest affirmations.

Stay connected. Graduate life can be isolating, and this feels pronounced during the winter quarter when it gets dark and cold. Avoid isolation by sharing workspace at a café with colleagues. Call or skype a friend or loved one. Attend social events even if you can only stay for 30 min. Make time to relax and socialize with friends or family. If you prefer alone time (not the same as being isolated), schedule time away from work to do things you enjoy.

Seek support. There is no shame in seeking help from a mental health professional, if you are struggling to cope emotionally. This is especially true if you are experiencing depression or anxiety. The Counseling Center is an excellent resource for mental healthcare. King County also provides a list of low-cost mental health providers.

It’s the Home Stretch!

It’s nearing the end of the fall quarter, and we’re thrilled that you continue to invest in your intellectual and professional development as current graduate students at the University of Washington.

You may have had these thoughts rolling through your mind about graduate school:

“Why did I do this to myself?”
“I’m not good enough.”
“I’m supposed to be on top of everything.”
“Will I seriously get through everything I need to before the end of the quarter?

These worries are totally normal, especially during your first year of graduate study. We also know that these anxieties impact graduate students differently depending on gender, race, class, ability, sexuality, nationality, and type of degree program. And they weigh heavy on your mind, in addition to the seminar papers you have to write, student papers that need grading, or lab work that needs to get done. You might even be studying for your generals, looking for a job, planning a family holiday, or dissertating.

Especially during these crunch times, it can help to remember your purpose—why are you here? Your core purpose, the contribution you want to make, the stability you want to provide your family, your passion and curiosity—these are the things that will get you through the tough times. You do belong here, and you can do it. You are in graduate school because you are already serving your community and want to deepen this, or because of a passion for creating innovative technologies, a desire to contribute to scholarship, a hope of getting a good job that matters and sustains you—the list goes on and on.

In addition to remembering your purpose and passion, here are some other tips to help encourage you as you finish out the quarter:

Surround yourself with people who can pull you out of a slump. Friends or peers (in and outside of academia) who can give you a reality check that graduate school is not the entirety of your life, even if it feels that way. Plan a potluck with them, hang out at a cafe, go see a movie.

Exercise. Even a short brisk walk helps calm the mind and gets the blood flowing. It also releases stress hormones that tend to build up during this busy time of the academic year.

Make a quick list of all your accomplishments so far. Attended first day of graduate school (check), taught your first quiz section as a TA (check), developing a specific skillset (check), others? Celebrate these accomplishments and reward yourself (time away from the computer, a date with a friend, a chocolate bar. etc.).

Create situations that help you feel motivated. Is there a quote you love? Tape it to your computer. A band whose music makes you feel like you can do anything? Listen to it before (or after) a big work session. An image of a place that inspires you to get things done? Put this up where you will see it several times a day (maybe by the coffee pot?).

What else keeps you going? Let us know and we will share your tips with others.

Core Programs in the Graduate School is here to root you on! You have made it this far (a big feat), and we commend you for working hard. Give it your best shot—and remember this is all a learning and growing process. You do not have to get it “perfect” right out of the gate (no one does!). You are nearly to that much-deserved break!

Thank you to Florence Sum, Masters student in the Evans School of Public Affairs, for these tips.

Your Elevator Pitch

Imagine yourself in the following scenarios:

You’re talking about your research to an academic audience outside of your field…
You have a very brief window to network with potential employers…
You are having that “Soooo… what is it that you do again in grad school?” conversation with Aunt Thelma…

To help navigate these interpersonal and professional interactions, develop and practice your “elevator pitch.” An elevator pitch is a 30-second to 1-minute sentence (the time it takes to ride the elevator a few floors with someone) that outlines your intellectual/professional work. Consider your context and audience. Start with this bite-sized piece to gauge their interest and understanding, before launching into a 5-minute version.

Here are some strategies to get you started:

Introduce yourself. How do you present who you are and what you do in a few words? What are your strengths? What is key to your identity in this particular context?
Consider time and timing. You only have a moment to create a connection or establish interest. As you give the short version of your work, think about the impact you’re making.
Know your audience. Are you speaking to an academic peer at a cross-disciplinary conference? Did a friend just introduce you to a potential employer at a party? Are you spending time with family during the holidays? As in the next point, the pitch is less about you being the smartest person in the room and more about engaging the person and piquing their interest.
Figure out points of connection. You know why your work is important to you, but how is it important to your family and community, your colleagues, and your field of interest? Find that point of connection—or a metaphor—that makes sense in their world. Most importantly, express mutual interest in your audience. Listen to their responses and feedback. You are building relationships.
Start and end your pitch. Don’t forget to express a simple “Hello!” and “Thank you so much for your time.” General graciousness goes a long way.
Follow up. For professional contacts, foster and maintain these relationships by using your elevator speech as a point of reference. For example, in a follow-up email or phone call, you can say: “We met recently at the career fair, and I spoke with you about my work in ______. I would be interested in exploring further (what your company needs are at this time, or where our interests may align). Is there a time we can talk for 30 minutes in the next few weeks?”
Practice, practice, practice. Integrate your elevator speech in everyday conversation. Opportunities abound: at the bus stop when someone asks, “What do you do?” or when a fellow customer in the coffee shop line strikes up a conversation. Try out different versions and see what works.

Okay, now go!