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Advice Category: Mental Health & Wellness

Pushing Through to the End of the Quarter

It’s the home stretch of the quarter and we know you are actively working through your projects, grading, and other milestones, even while looking ahead to the break. We offer a few tips that can help you make the most of these final weeks.

Set Priorities. Look over your schedule for the next two weeks. Block out time slots you know you can’t be flexible on: hard deadlines for school, work, and family time. Hold off on meetings or appointments that can actually wait until after the quarter (and holiday break) is done. You’ll start to see where you have wiggle room for things like self-care. The reality is, there is always time take care of ourselves. This can be a glass of water, a healthy snack, getting up from your desk to stretch, a 10-minute walk outside, or even taking a nap to improve your productivity. Setting priorities allows us to realistically see that we do have control over our schedules, especially when stress makes us feel the complete opposite.

Writing. Carve out 30 minutes of time each day to work on your writing. Set a timer, close your web browsers, and unplug from social media. You’ll find that you’re eventually making progress on that larger writing project. For more support, remember that you can schedule an appointment with a writing tutor at your UW campus. You also have the option of reaching out to a peer or two in your department — or from outside of your program — to hold one another accountable for writing by organizing group writing sessions. If you’re considering something more structured beyond this quarter, here are some tips for organizing a thesis or dissertation writing group.

Connect with your support network. It can be a struggle to stay motivated these last few weeks of the quarter and complete what needs to get done. But as Andrea Zellner from GradHacker states, “Don’t underestimate the power of your cheering section. Maybe all you need to get moving is a pep talk.” Call, Skype, or meet up with a close friend or family member, so they can root you on! Attend a community gathering with like-minded peers, such as the upcoming Holiday Gathering for First-Gen Graduate Students in Seattle, or the Holiday Wine, Beer & Spirits Walk in Bothell, or organize a low-key, small potluck with peers to celebrate one another. If you’re needing mental health support — and there is no shame in this at all — reach out to your campus counseling center for an appointment or for community resource referrals.

Check in with advisors and mentors. Maybe you’re in a 9-month graduate program, about to complete the first quarter of your Master’s degree, or heading into the final months of your doctoral program. Maybe you and your advisor or mentor haven’t checked in with each other in a while (because life happens). Whether you are thinking through your goals for winter quarter or needing guidance on your research or next steps in your graduate program, it might be a good idea to schedule a time to meet with your advisor(s). Check in with them via email to see about scheduling a time to meet during early winter quarter. Just scheduling the meeting can give you piece of mind.

We hope you find these tips useful in helping you push through — and thrive — at the end of the quarter!

Best,

Core Programs Team
#UWGradSuccess

Managing stress – a lifelong pursuit!

No question about it, being a postdoc is stressful. Academic life is stressful. Your future is uncertain, you are under pressure to produce, you may have family and life circumstances that add to the joy – and the stress – of your experience. Given the data on mental health among graduate students and postdocs, we at the Graduate School encourage open dialogue about how things are going. Check in with each other. And seek help and support when you need it.

Three practices have been shown to make a difference for resilience and well-being:

  1. Self-care. Sometimes things get so out of whack you have to remind yourself of the basics: enough sleep, healthy food, exercise. All of these things help you think better and perform better. We know there are times you have to push through, but this is a marathon and you have to sustain yourself for the long haul. Find the daily or weekly practice that keeps you on solid ground.
  2. Connecting with support networks. Seek out people you can be real with. These may be peers, part of your mentoring team, or friends or family from back home. You need a place to speak openly and honestly about how you are doing, a place where you can just be heard. Sometimes online communities can be strong points of connection too. When you find others that feel like you do, it helps you feel less alone and gain more perspective.
  3. Remembering your purpose. Why are you here? This could be the bigger picture reason you are here – is it love of science? Passion for problem-solving? A desire to make a contribution in the world? Keeping your driving purpose and passion closer to the front of your mind can help you regain focus and motivation when the details or deadlines are rushing in.

One study of postdocs at UT Austin showed that the difference between those who are flourishing and those who are languishing is more positive emotions. It makes sense, right? Positive emotions don’t just happen by themselves – you have to fuel them. Keep things in your life that bring you joy or passion. Check in about things you are grateful for, even – or especially – when times are dark and hard. It all helps keep your positive fire going!

If you or someone you know is struggling with depression or thoughts of self-harm, please visit Samaritans or MentalHealth.gov. The National Suicide Prevention Lifeline is a free, confidential 24-7 service that can provide people in suicidal crisis or emotional distress, or those around them, with support, information and local resources. 1-800-273-TALK (8255).

 

 

References: 

ABDs, Better Together

On the road of the doctoral journey, there is a destination that graduate students aspire to get to but hope not to stay at too long. That destination is the ABD, or “All But Dissertation” phase. This stage can be one of the most challenging and isolating for doctoral students as there are no more formal deadlines and consistent contact with students or faculty no longer exists — unless there is a deliberate effort. With this in mind, I am excited about our new GSEE Dissertation Writing Group, the ABDs, which aims to counter the isolation experienced by doctoral students by providing support, resources, structure and accountability.

This autumn quarter, the ABDs began meeting weekly in two separate groups to write together and provide feedback for one another. It is incredibly rewarding to hear the students express appreciation for this opportunity and for them to share that they feel supported and productive. Another enjoyable part of the writing group is the large group quarterly meetings.  During these gatherings, guest speakers discuss poignant and relevant information about the trials and triumphs of dissertation writing and students share updates on their research progress and goals. During the ABD stage, doctoral students must generate and rely on an enormous amount of intrinsic motivation to complete their dissertation while juggling life outside of the academic world. It is critical for students to feel supported — I always look forward to my bi-weekly check-ins with both groups to make sure things are going well, to provide new resources and tips and to assess their needs. It has been a rewarding endeavor to walk with these students during this phase of their doctoral journey. All of us at GSEE are looking forward to celebrating their amazing research and success!

—Carolyn Jackson, GSEE’s Outreach & Recruitment Officer

Finding Your People

At Core Programs, we often talk about the importance of finding your people—of making those intellectual, professional, and social connections that will nurture your whole self, not just your identity as a graduate student. Fall is a great time to remind yourself, whether you are just beginning your graduate school journey or you have been away working on your research or just straight up working, that developing a wider network of peer support is important to your overall well-being.

Here are some strategies to help get you started:

Connect with peers. Many of you have had the opportunity to make important connections with new and seasoned peers during your grad orientations and university-wide receptions. We also encourage you to make connections with peers outside of your program—who share similar and diverse identities, academic interests, and career goals. If you are in the research or writing phase of your work, reach out to peers at a similar stage and consider forming a writing accountability group or form a group for fun, social activities. Overall, connecting with peers within and outside of your department can help you sustain the motivation to continue your work and to feel like your whole self.

Grow your off-campus community. One insight we hear from grad students repeatedly is the importance of developing your community off campus. This might look like joining a hiking club, volunteering with your faith-based community, taking dance classes, or having potlucks in or dinners out with new and old friends and family. Growing your off campus community can help you stay grounded, expand your personal networks, and fuel your interests and values.

Build your professional networks. Whether your grad program is nine 9 months long or several years out, it is always a great idea to cultivate and grow your professional networks. Professional networks can include people already working in fields you are interested in and individuals who are working in careers you are curious about. Think of creating your professional network in terms of relationship-building and as part of intentional career planning—rather than just a means to getting a job. Join social media groups relating to your professional interests or find a local/regional meet up.

We hope these strategies help you find your people, and let us know what has worked for you!

Best,

Core Programs Team
#UWGradSuccess

Being Intentional and Productive This Summer

Summer is the perfect time to make room for activities and experiences that will help you be—and feel—prepared for the coming academic year! The pace can feel slower during this time of the year, and there’s a little more wiggle room to be intentional about visualizing and achieving your intellectual, professional, and interpersonal goals. Maybe you’re starting from scratch (or already have some initial goals) and just need a plan of action. Maybe you need some structured time and support to work on a writing project? Or maybe you’re interested in career development activities?

No matter where you’re at, below are some initial strategies that can help you create intentional space for productivity this summer!

Create a plan to meet your goals. As graduate students—and as whole people with complex lives—we know that completing your graduate degree is just the tip of the iceberg when it comes to meeting your goals. And we know it takes time to reflect on the skills you already possess—and the academic, professional, and interpersonal competencies you’d like to develop in the future.  Creating an Individual Development Plan (IDP) can help you map out realistic, achievable goals for your time in graduate school and beyond. Use your IDP as a roadmap for meeting with mentors and advisors. What’s great about an IDP is that you can adapt and revise as you see fit!

Make progress on your writing. Whether you are working on a thesis, dissertation, or an article for publication, set achievable and concrete writing goals for yourself this summer. In past Core Programs newsletters, we encouraged you to start out by setting aside 15-minute blocks of time to write each day. Then try working your way up to 30-minute chunks of time. You’ll eventually see that you’re making progress. Reach out to peers (they can be peers outside of your graduate program too) to schedule skype and/or in-person writing support group meetings. You can receive and share constructive feedback on writing projects and hold each other accountable to getting tasks done. Finally, here are great tips on how to move past feeling stuck in a writing rut from Dr. Kerry Anne Rockquemore, President of the National Center for Faculty Development & Diversity.

Get involved in professional development activities. There are many ways to brush up on your professional development this summer. 1) Update your CV or resume with skills and professional experiences you have gained from 2016–2017. 2) Identify conferences you’d like to present your work at for the coming year and mark those proposal and registration deadlines on your calendar. 3) Set up informational interviews to network with professionals currently working in fields or companies you’re interested in working for. 4) Volunteer in your local community to gain skills and to give back. 4) Contact your UW career center at Bothell, Tacoma, or Seattle for guidance with your internship or job search. 5) Check out just a few of our Core Programs newsletter links below on professional development:

Research funding opportunities. Whether you are seeking travel funds to participate in an academic or professional conference or grants to fund your research, start by learning about the breadth of possible funding opportunities available to you. Because application deadlines and eligibility requirements vary widely—and can sneak up on you when you’re busy during the academic year—it’s always a good idea to plan in advance.

Funding Information Resources

We hope you find these strategies useful, and please let us know of tips that worked for you!

Best,
Core Programs Team
#UWGradSuccess

Digging Deep for the Final Push

Spring is the time of year where several big projects come to the fore.  Your to-do lists may include one—or more—of the following:  doing a job search, writing up your thesis or capstone summary, continuing work on that dissertation, defending your dissertation, or making arrangements to move with your family after graduation.  And by no means are these small tasks.  So it’s no wonder why, for different reasons (a task feels too big, intimidating, or the long-term benefits don’t seem readily apparent because of immediate stress or anxiety), we put off doing these projects.

First things first, you are definitely not alone in these feelings. We at Core Programs hear you and encourage you to dig deep for that final push this quarter.  Fortunately, there are strategies that can help you do just that.  Below are just a few:

Practice self-compassion.  One of the biggest reasons we might procrastinate from doing a task is because we judge ourselves internally before we even begin.  We might tell ourselves that we “need to be perfect,” or that we are “incompetent” or “undeserving” of a graduate degree, getting that job after graduation, or even success in general.  Sometimes these are feelings we internalize, rather than verbal messages.  And all of this can stop us in right our tracks.  One way to move through negative self-talk is to practice being mindful.  When negative thoughts come up, avoid over-identifying with those thoughts and say to yourself, “That’s interesting that I’m thinking that.”  If you do judge yourself for not working on one of your projects, that’s a perfect moment to be self-compassionate. You can ask yourself, “What would a caring friend say to me right now?”

Negotiate with yourself.  We all have ways we can avoid getting things done.  For some of us, it’s spending a few hours on Netflix.  For others, it might be reading a book we enjoy, rather than the required reading for a graduate seminar.  Still for others, it might be playing video games.  And let’s be real—completely denying yourself of a coping mechanism for stress is neither realistic nor the complete answer.  Might you meet yourself halfway?  For example, can you set aside time in your schedule to write for 15 min., then watch a 30 min. Netflix show—eventually working your way up to 30 min. writing increments?  The goal is not to deprive yourself or even judge yourself for avoiding, but to aim for breaking down your projects into manageable tasks.

Be resourceful.  One important skill we know you have as graduate students is being resourceful.  You have developed this skill over time, and this has helped you tap into your strengths to navigate the university system, your graduate education program, and life in general.   It is also perfectly okay to reach out for support when you need it.  Check in with a peer, loved one, or member of your thesis or dissertation committee to hold you accountable to breaking down and completing your projects in a realistic manner—and to remind you to reward yourself for each, no matter big or small.  You can also schedule an appointment with at a UW writing center, form a writing group, or meet with advisors at your campus career center.

We hope you found these strategies useful, and we know you can do it!

Best,

Core Programs Team

Additional Resources

When Things Don’t Go As Planned… Now What?

As we’ve noted in past newsletters, this is the time of year where it seems everyone around you is hitting milestones, getting summer internships or jobs, being awarded fellowships, or graduating.  What happens when you find yourself in the midst of setbacks or what feel like roadblocks to your progress?

Maybe you’ve been applying for jobs and haven’t received calls for interviews.  Maybe all those fellowship applications are going unanswered.  Perhaps your committee or advisor decided to postpone a major exam until the fall quarter, throwing off the timeline of goals you planned for.  What now?

We consulted a few sources for advice, including the UW Resilience Lab. First, it’s important to acknowledge and sit with the emotion you’re experiencing (perhaps shame, disappointment, frustration, anger, or all of the above).  Recognizing your feelings is an important step for moving forward, otherwise it can be difficult to see through the emotion and be creative about next steps.

Second, talk with trusted individuals about what you are facing.  It can feel like everyone around you is successful, but you may be surprised at just how many setbacks and failures are experienced by all of us (including advisors and mentors). Talking with others can help validate your feelings and also help you see additional perspectives on what’s happening–as well as generate more creative ideas about what you can do to adjust, adapt, and move forward.

Business consultant and author Chris Winfield offers these tips to address what to do in the face of setbacks, highlighting how setbacks can be learning and growth opportunities:

– Give yourself time. Lifehacker recommends 24 hours just to let it out.
– Avoid making any big decisions, if you feel panicked or overwhelmed.
– Make peace with your failures.
– Cut yourself some slack (but don’t let go of the rope).
– Regain your control.

For more on these tips, see Winfield’s blog post.

Whether you are sailing through the end of the quarter or not sure what’s next for you, we stand with you.

Best Regards,

Core Programs Team

Additional Resources

Work-Life Balance? For Real?

The aspiration of “work-life balance” is often recommended in our everyday lives, but this approach can be met with a sense of dread rather than a sense of hope. Really though, when the demands of work and life seem to be unending, how can we possibly keep it all in “balance”? This can feel so true, especially if the popular analogy to life balance–that of tipping scales–feels all together inaccurate. In actuality, most of us have more than one set of “scales” in our lives (e.g. graduate school, additional jobs on or off campus, family and community commitments, self-care, etc.), and they can often feel like they are in competition with each another. Below are some possible ways to rethink how we might approach working towards work-life integration rather than “balance.”

Integration. Some have talked about “work-life integration.” The idea is that a life worth living is better served if your passions and life commitments are incorporated or expressed in your daily work. This is not to say that we don’t have obligations that we just plain have to do. But this perspective does however allow us to ask ourselves, “During any given work week, do I have opportunities to feed my passions and core commitments in some way?”

Separation. That said, sometimes what refuels you is practicing setting clear boundaries between work and play or being able to volunteer with community groups or organizations that have nothing to do with graduate school work or a job. These are important projects too and—as David Whyte would say—are still integrated in that you are stoking your own fires in service to your work and your engagement in your life.

Reflection. How do you spend your days? Your weeks? Are you happy with your personal mix of commitments and activities? Is the mix serving you and contributing to your ability to be your best self –whether at work or at home with friends and family? Many of us need to do a mental “check-in” on these questions every few months or so, and when necessary, adjust the mix. The aspiration of “work-life balance” is often recommended in our everyday lives, but this approach can be met with a sense of dread rather than a sense of hope. Really though, when the demands of work and life seem to be unending, how can we possibly keep it all in “balance”? This can feel so true, especially if the popular analogy to life balance–that of tipping scales–feels all together inaccurate. In actuality, most of us have more than one set of “scales” in our lives (e.g. graduate school, additional jobs on or off campus, family and community commitments, self-care, etc.), and they can often feel like they are in competition with each another. Below are some possible ways to rethink how we might approach working towards work-life integration rather than “balance.”

Integration. Some have talked about “work-life integration.” The idea is that a life worth living is better served if your passions and life commitments are incorporated or expressed in your daily work. This is not to say that we don’t have obligations that we just plain have to do. But this perspective does however allow us to ask ourselves, “During any given work week, do I have opportunities to feed my passions and core commitments in some way?”

Separation. That said, sometimes what refuels you is practicing setting clear boundaries between work and play or being able to volunteer with community groups or organizations that have nothing to do with graduate school work or a job. These are important projects too and—as David Whyte would say—are still integrated in that you are stoking your own fires in service to your work and your engagement in your life.

Reflection. How do you spend your days? Your weeks? Are you happy with your personal mix of commitments and activities? Is the mix serving you and contributing to your ability to be your best self –whether at work or at home with friends and family? Many of us need to do a mental “check-in” on these questions every few months or so, and when necessary, adjust the mix.

We hope that these strategies for work-life integration are useful to you. Also, please let us know if you have other tips or strategies, and we’ll share them out!

Best,

Kelly, Jaye, and Ziyan

Acknowledgements

Thanks to Professor Carolyn Allen’s class of first year doctoral students in English, who inspired this reflection.

Additional Resources

We hope that these strategies for work-life integration are useful to you. Also, please let us know if you have other tips or strategies, and we’ll share them out!

Best,

Kelly, Jaye, and Ziyan

Acknowledgements

Thanks to Professor Carolyn Allen’s class of first year doctoral students in English, who inspired this reflection.

Additional Resources

From an Overworked TA

The class I am a TA for requires 12 hours of student interaction and about half a day of preparing materials. Every week. This is way more than the 20 hours/week that I am paid to do. The instructor knows this and had originally requested twice as many TAs as we have, but the department, being broke, only assigned two of us for this awful job. This particular class is known to be this way, as I have learned from talking to past sufferers. I have been TA-ing for two years now and have noticed a wild disparity in the workload for different classes. My question is: how is this fair? The department pays everyone the same amount, still how is it that some TAs get away with just 4 hours of work while others have to do upwards of 20? Since this is an issue of the department, I don’t know how to proceed. The officials in the department get very defensive when asked this. I don’t want to risk not being considered for future TA positions and am therefore not going to pursue the topic with them, but isn’t this just exploitation of us students by those in power? If the department has no money, they should figure out a better way to do this than exploit two students every 
quarter (yes, this class is taught every quarter). I am at a loss here and am losing my sanity not finding time to do anything else that actually matters for my Ph.D. Please help. –Anonymous 

This week’s answer is provided after consultation from the Labor Relation’s Office. 

Yikes. I’m sorry this TA-ship has been such a negative experience for you. Fortunately, you have resources at your disposal to help you resolve some of these issues.

You’ve said you do not wish to pursue these issues with your department. But you should know all academic staff employees are covered under a collective bargaining agreement by UAW Local Union 4121. If you do want to file a grievance against your department, the Union will help you do that. A Union representative urges Academic Student Employees to remember that addressing workplace concerns is time-sensitive under the Union contract.

Another resource available to you is the Office of the Ombud, which provides a space for members of the UW community to voice their concerns and develop plans for addressing difficult situations. The Ombud is easily accessible, with offices on all three campuses. Students contact the Ombud to discuss a range of issues including TA appointments. They are your go-to for addressing problems with the department’s culture. They’ll advise you on your situation without starting a formal complaint or grievance, and they won’t contact your department about the matter unless you ask them to do so.

Best of luck!

Ask the Grad School Guide is an advice column for all y’all graduate and professional students. Real questions from real students, answered by real people. If the guide doesn’t know the answer, the guide will seek out experts all across campus to address the issue. (Please note: The guide 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 →

Practicing the Art of Saying No

Spring Quarter is finally here, and we at Core Programs extend a warm welcome to you as you continue to focus on your personal, intellectual, and professional goals!  We ourselves have lots of projects, collaborations, and dreams in the works.  It can sometimes get overwhelming and things you had hoped to do “sometime this year” are not yet happening.  Whether you are completing your very first year of graduate school, drafting your thesis or dissertation, or currently doing a job search, Spring Quarter is a great time to clarify your priorities and make room for what is really important to you.  It’s a great time to practice saying no.

Say No to Create Space.  You may have heard the expression, “The work will always be there.”  This is true for those of us who are in academia whether we are students or administrative, teaching, or research staff and faculty.  There truly is no end to the work and additional opportunities for professional development!  But this doesn’t mean we are actually capable (nor should we try) to do work constantly.

Not only is this unhealthy, it is unrealistic.  In order to manage yourself from the temptation to overwork, make a list of your current commitments, prioritize what needs to be done this quarter, and set aside tasks or projects that can truly wait.

Example of Saying No: “Thank you for thinking of me to participate in this project.  I can’t commit right now, because I have several projects that I am working on already.  Would I be able to participate later (in the next few months, next year, etc.)?”

Say No to Be Real.  Is someone making a request of you, but the task is completely unrelated to your skill set?  Ever find yourself doing work for others, because that is easier to do, rather than focusing on your own work which can be challenging at times?  Knowing your own limitations—and areas of growth—are important for helping you to say no. Making sure that you focus on your priorities isn’t being selfish – it is what you need to do now, so you can help others going forward.

Example of Saying No:  “Unfortunately, I am not the right person to respond to this request.  However, (blank) is someone who may be able to assist you. Reach out to them, and see if they are available.”

Say No To Make Time for You.  Many times we have to say no to other people’s requests, because we need to put aside time over the course of a week to devote to our friendships, relationships, or families.  Or maybe you have been neglecting activities or hobbies that nourish you on an individual level like hiking, cycling, reading, cooking or playing video games.  Saying no to requests and projects that are not at the top of your priority list ensures that you will have time for loved ones and interests.  The only thing to remember to do is schedule times for yourself and loved ones on your calendar.

Example of Saying No: “I really appreciate you reaching out for my participation on XYZ, but my plate is full.”

Saying no is an art that takes consistent practice over time.  The more you can try out these strategies, the better you will be at managing your time and energy to concentrate on things that matter most. What are your strategies for saying no?  Let us know, so we can share them out!

Best,

Kelly, Jaye, and Ziyan
Core Programs Team