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Advice Topic: Stress Management

Ground Yourself These Last Few Weeks of the Quarter

We see how hard you’re working.  You’re running here and there, juggling multiple responsibilities related to all aspects of who you are as a graduate or professional student.  In the midst of this spring quarter chaos, we want to offer you some tips to help ground you in these last few weeks of the quarter.

Connect with your body.  Feeling accumulated tension in your muscles?  Are you having trouble keeping your energy up?  Maybe you’ve been agitated the last few days.  These are all signs that your body is stressed.  We know this is common knowledge, but isn’t it interesting how we can easily ignore bodily feedback and try to plough through the day or week anyway?  Try taking 10-15 minutes out of your day to connect with your body (this is very possible as we can easily spend 10 minutes on social media).  Go for a brief afternoon walk on campus or outside of your home.  Sit in a quiet place such as the library, close your eyes, and take several deep breaths.  Match your caffeine intake with hydrating water (we won’t tell you to cut back on coffee, not now!) .  Keep healthy snacks on hand to make it easy to stay fueled with vitamin rich food. Connecting with your body allows you to be more mindful of your stress level and to actively respond to decrease it.

Shift from distraction to purpose.  It’s easy to get caught in a negative feedback loop of feeling bogged down, frustrated, or depressed about all the things you have to do to close out the year or complete your graduate degree.  And your feelings are totally valid and real.  Yet you are also a whole person and not just the sum of stressful experiences.  In those moments, it’s helpful to remind yourself of your purpose for earning that graduate degree.  You want to contribute to innovation in your field.  You are seeking to impact change in collaboration with your community.  You want to better support yourself and your family.  You want to make a unique contribution to knowledge and research.

Good enough is good enough.  Academia has the capacity to make us feel that we aren’t doing or achieving enough.  Yet in reality, we in Core Programs know that this is just not true.  We have the privilege of collaborating, and engaging in conversations, with a range of graduate and professional students throughout the year.  We get to hear about all the amazing things (no matter how big or small) you are involved in, projects and interests that go above and beyond your degree programs.  We also know that you have families you’re taking care of, working at one or two jobs to make ends meet, or that you are not always validated or seen on campus.  We too have projects that are not yet done, and a long list of things we want to get to.  Your work is never done–this is why the world (and your loved ones) needs you!  We’re telling you right now, you are enough.  And we see you.

Anchor yourself in community.  Make the time in your schedule to hang out with friends, colleagues, or family who care about your well-being and success.  Spend time with people whose well-being you care about.  Reach out to people who share your hobbies and interests.  Go hiking with your best friend.  Plan pizza and a movie night with peers in your cohort.  Make plans for connecting after your last deadline this quarter.  If you’re new to Seattle, consider joining a meetup group based on your interests.  Anchoring yourself in community reminds you that you are a whole person!

Warmly,

Jaye Sablan, Kelly Edwards, and Ziyan Bai
Core Programs Team

Mental Health and Wellness

MH&W

Towards Sustaining a Culture of Mental Health and Wellness for Trainees in the Biosciences, written by Jessica W Tsai and Fanuel Muindi, discussed the importance of mental health of postdocs in benefiting the scientific community at large. Studies are limited, but we can see we clearly have work to do. According to one study, only 13% of postdocs are “flourishing” and we know that a postdoc position doesn’t lend itself to regular exercise, healthy diets, or good stress relieving practices.  Lack of sleep and high levels of stress actually impede performance.  Bottom line: our work will get better if we take care of ourselves!

As the figure above shows, there are many factors that contribute to well-being. Do your own self-assessment to see where you have areas of strength and where you may need to seek more support. If you are experiencing significant stress, anxiety, or depression, there are offices that can help. You may be eligible for accommodations – even on a temporary basis – and it can be worth discussing with the Disability Services Office.

The UW Mindfulness Project aims to increase holistic wellness, self-inquiry, grounded leadership and compassion within UW community and beyond. Check out their Facebook Page.

Health & Wellness provides support, advocacy, consultation and education to the UW campus community. Check out their website for more information.

For additional resources and suggestions on many dimensions of self-care, visit the UC Berkeley “Be Well” page.

 

Originally posted on March 24, 2016.

Break?! Making Time For Yourself

We know that depending on your graduate or professional degree program, “spring break” looks very different from your days as an undergraduate–at least in terms of the work. You may be doing fieldwork locally or globally, applying for funding, preparing for job searches or qualifying exams, writing your thesis or dissertation, or working at a practicum site.

All this is true, but this doesn’t mean you can’t appreciate all that is you. In fact, given the tips we share below, you don’t have to wait for an official break to honor–and take care–of yourself. You can make that happen any time of the year.

Press pause. We move at break-neck speeds, going from one task to the next, barely allowing ourselves to just be. So go on, give yourself permission to slow down and breathe deeply, take several deep breaths–for however long it takes. The world will not end, we swear.

Appreciate yourself. Isn’t it funny how it can be easier to treat our friends and loved ones better than we treat ourselves, especially when they’ve been working hard or going through a rough time? So what’s stopping you from treating yourself to a nice meal or new pair of shoes? Why not buy a book you actually want to read? Why can’t you go on a staycation? You know what? There’s absolutely no reason why you can’t, so go on and do it! Do more than one. It’s not selfish. It’s self-love.

Laugh at yourself. You all work incredibly hard in your respective fields, and you are also awesomely, brilliantly human. Both are true. We all can’t help but be imperfect, so we might as well laugh at those embarrassing moments where we aren’t always our best selves.

Let go of guilt. Give yourself permission to not feel awful for taking care of yourself. By taking some time out for you, you’ll be able to return to longer term projects feeling energized. Also, taking time for yourself benefits everyone in your circle, because you’re all the more happier for it!

Warmly,

Jaye Sablan, Kelly Edwards, Ziyan Bai
Core Programs Team

Building and Maintaining Momentum

It’s nearing the end of winter quarter, and we know it can be difficult to keep your spirits and energy up as you work to fulfill on and off campus responsibilities.  We are right there with you.  Here are five tips to help keep you going:

Set achievable goals.  Rather than promising yourself that you’re going to spend 5 full hours in one sitting to work on a paper, approach time management realistically.  Try writing in 30 minute chunks.  Take a short break and pick it right back up.  This approach can be a great stress reliever, because you can make progress one step at a time.

Set boundaries.  Set healthy boundaries on campus, at work, and at home–and if you haven’t done so, now is a good time as any to practice. Take stock of what you have to get done in the next two weeks.  You can hold off on any tasks and responsibilities that can realistically wait for the next few weeks or month. Boundary setting helps you realize that you do have control over your schedule.

Meet with your support system.  Have you checked in with people who’ve got your back?  This may include faculty, graduate program advisors, loved ones, student peers, or work colleagues. More than one person in your support system is better. Check in with faculty via e-mail or in person and focus on one or two goals you have for the rest of the quarter.  Meet with a peer at the library or a coffee shop to write and go over ideas and drafts.  Connecting with loved ones and community is important and can remind you that you are more than just a graduate student.  Call, text, skype, share a meal, and/or make plans to spend time together.

Keep yourself nourished.  What keeps you going and energized?  Do you need a glass of water? How about a snack or meal?  A short nap or a good night’s sleep?  Is there a song, movie, hobby, or activity that restores your motivation?  Is there something you are looking forward to during Spring Break? Post an image or word in your work space or apartment that reminds of you of what you are looking forward to–to keep yourself moving toward that finish line. And it’s always helpful to reflect back on why you’re here in graduate school in the first place (insert personal, intellectual, and professional goals here).

Have faith in yourself.  You do have what it takes.  Really, you do!  You can do your best now and it will be enough.

Warmly,

Jaye Sablan, Kelly Edwards, Ziyan Bai
Core Programs Team

Thriving in the Fall

As you delve into your first week of studies, we encourage you to incorporate wellness strategies that help you feel centered and connected to yourself and others. This is especially important during moments when you feel caught up in the frenzied demands of the quarter. We know that your success as graduate students is not only about developing intellectual and professional knowledge and skills, but also about cultivating your emotional resilience.

Try out these tips below and let us know how well they worked for you or share your favorite strategies with us at Core Programs:

Self-compassion. Let’s be real, attending graduate school is going to be hectic at times. You’re juggling everything from living in a new city (and in some cases a completely new culture) to getting acclimated to the rigor of your graduate program to taking care of loved ones. If you’re feeling overwhelmed, this is perfectly normal. Take a few moments to acknowledge your feelings, and recognize that many of your peers experience similar feelings too. So be kind and gentle with yourself. There’s a whole lot to learn, but the beautiful thing is, you can give yourself permission to not figure it all out right away.

Managing feedback. One of the most difficult things to hear in graduate school is critical feedback (whether constructive or unproductive) on your seminar paper, lab work, thesis or dissertation. It can sometimes feel like your intelligence is being scrutinized on a deeply personal level, even when the comments you receive are helpful to your intellectual and professional growth. In these moments, be intentional about listening to the feedback without self-judgement, take a few notes, and revisit the suggestions at a later time. Then make a conscious effort to take a break from your work. Catch up with a friend over the phone. Go for a 10-min walk. Listen to your favorite music. Grab dinner with some friends. Do all four! The goal is to avoid ruminating on criticism by engaging in activities that nurture you and connect you with your support system. You’ll find when you revisit the feedback, you’ll have a fresh perspective.

Sense of purpose. Sometimes when you’re in the thick of it all, it can be easy to focus solely on the factors that make graduate student life stressful. We encourage you to get an early start on curbing this by writing out a short list or an outline of all the positive reasons you’re in grad school (keep your grad school application Statement of Purpose nearby even)—in order to ground yourself. Are you passionate about a particular research topic and want to make scholarly contributions to your field(s)? Do you want to excel in a profession that will be rewarding to you and your family? Interested in making unique and innovative contributions to your community or society? Your reasons for being in grad school may change over time, but the most important things to center are your values, priorities and goals for earning that graduate degree rather than getting lost in the demands of it all.

ADDITIONAL RESOURCES

Keeping the Momentum Going Through the End of the Quarter

As we head into the last two weeks of the quarter, some of you are completing your first year of graduate school, wrapping up a capstone project, writing a draft of a dissertation chapter, or eagerly anticipating graduation—all the while juggling family and community responsibilities. Many of you are in the midst of a job search and interviewing for future employment. We at Core Programs understand that it’s crunch time, and we’re here to encourage you to keep your momentum going. Here are some tips to get you through that last leg of the quarter:

Plan and prioritize.  Make a daily list and prioritize what you must complete each day. De-prioritize anything that can wait. Because your time is scarce, create a “wish list” for things you can do after the crunch time has passed, and since they are on a separate list, you can trust you won’t forget about them!

Utilize your strengths.  We wrote about this a few newsletters ago. What time of the day are you most productive? Whether it’s the morning, afternoon, or evening, do your graduate work during the time you feel the most motivated. Incremental bursts of work will allow you to be more productive, rather than setting aside unrealistic chunks of time. You’ll also feel satisfied because you’re actually getting work done.

Get support.  Meet with a peer or two to review drafts of each other’s work or do mock job interviews in preparation for actual ones. Plan to debrief or release stress with a friend or colleague after you’ve worked through a milestone. Working with a colleague not only decreases isolation, it increases accountability.

Self-care.  It’s important to renew your energy level, especially during crunch time. Go for a 5-minute walk after writing for an hour, grade a set of student papers and then listen to relaxing music, or make plans to share a healthy meal with a friend before continuing work into the evening. Do whatever reduces stress, feels rejuvenating, and allows you to get in “me time.”

Acknowledge and reward milestones.  You’re nearly there, and that’s a feat in and of itself! Take time to recognize all your efforts each day and give yourself a treat for doing so! You definitely deserve it!

To all graduate and professional students who will complete your programs this year, we applaud you for your sheer dedication, tenacity, and passion. Best wishes in all your future endeavors! To all students who will be returning the coming year, Core Programs in the Graduate School will be here to encourage and support you! As always, we love hearing from you—your ideas, successes, frustrations, and thoughts on how we can better support your graduate experience. Contact us at cpinfo@uw.edu.

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.

Surviving and Thriving in Grad School: Crowdsourced Advice from Your Peers

Just a few short weeks into Fall Quarter, the energy level is amped up and the pressures are piling on. We asked current and former UW grad students to give advice to incoming students. We think you’ll find a pearl in these words of peer wisdom.

Go fast, go slow. While it is important in this day and age of finite resources to be efficient in your graduate preparation, it’s also essential to make the most of your graduate experience. With grad school, it really is the process as much as the end result (i.e. the degree).

Get connected.  Finding your people is critical to your success. Look in several places, including outside of your program. Set up regular check-ins with faculty advisors, build a mentoring team (you do not need to rely on just your primary advisor, nor should you), connect with peers, and start building a professional network–inside and outside the University.

Put your learning in context.  Take ownership over your graduate experience, by finding ways to connect your learning with the real world. Volunteer or seek out an internship. Graduate School is just one step in your lifelong learning process.

Be open to surprises.  It is difficult to predict where you will be as you work through your program – your program may change, your goals may change, opportunities may emerge or shut down, and your career may take an unexpected turn. Being flexible and responsive will serve you well.

Take care of yourself.  This is a marathon, not a sprint. Investing in you makes you more productive and efficient in your work, and just generally a better person with your family and friends. There will be crunch times throughout grad school, but it helps to know your go-to strategies for sustaining your energy and clearing your head. This could be exercise, napping, massages, or time with loved ones.  Only you know the activity that resets you and helps you get back to work with fresh energy.

As you identify and use strategies that sustain you, meet with Faculty, Graduate Program Advisors and Coordinators, Peers, and Core Programs in The Graduate School—to encourage, remind, and hold you accountable to your surviving and thriving strategies. We are here for you.

Core Programs thanks all the seasoned UW grad students who helped with crowdsourcing these pearls of wisdom!