Category Archives: Self Care

Revive and Thrive: Reclaiming Balance After the “Academic Grind”

As the semester draws to a close, graduate students can often find themselves teetering on the edge of burnout, their mental and emotional reserves drained by the relentless demands of academia. It’s a familiar narrative, marked by sleepless nights, endless deadlines, and the perpetual pursuit of perfection. In fact, according to the American Psychological Association’s (APA) 2021 Work and Well-being Survey, 79% of individuals reported experiencing some form of work-related stress, with 3 in 5 participants noting negative impacts from work such as apathy, reduced energy, or decreased motivation. Yet, amidst the chaos of the academic year, a glimmer of hope emerges – an opportunity to reclaim balance, restore vitality, and rediscover the joy of simply being in the summer. 

In this blog post, we’ll explore the phenomenon of burnout among graduate students, offering insights and strategies to navigate the treacherous waters of academic exhaustion. From practical self-care tips to rejuvenating hobbies for the summer months ahead, we’ll arm you with the tools you need to replenish your spirit and emerge more vital than ever. 

So, take a deep breath and let’s embark on this journey together. It’s time to prioritize your well-being, nurture your passions, and embark on a path of self-discovery. Are you ready? 

What is burnout?  

In an APA Speaking of Psychology podcast, Dr. Christina Maslach describes burnout as an occupational phenomenon that embodies a triadic manifestation: (1) Pervasive stress and exhaustion, (2) a manifestation of cynicism and hostility toward one’s work environment, and (3) a profound sense of personal inefficacy (Mills, 2021). Distinguished from mere stress and exhaustion, burnout is characterized by the chronic and simultaneous presence of all three aforementioned components – exhaustion, cynicism, and inefficacy. This distinction is paramount, as it delineates a condition wherein individuals, despite potentially enjoying their work, find themselves grappling with an overwhelming workload (Mills, 2021). 

Stressors that can lead to burnout can encompass environmental and personal factors, which can overwhelm students who lack effective coping mechanisms. Burnout often manifests through symptoms like chronic fatigue, decreased motivation, and detachment from work (Clay, 2018). The demanding nature of graduate studies, such as tight deadlines, heavy workloads, and limited resources coupled with the pressure to excel academically and professionally, can exacerbate feeling overwhelmed and exhausted. However, it’s crucial to recognize that burnout is not an inevitable consequence of academic pursuits; rather, it signals that self-care and proactive coping strategies are essential. In the following sections, we’ll explore various techniques and practices, including self-care rituals, engaging hobbies, and reflective journaling, to empower graduate students to combat burnout and cultivate resilience.

Self-Care Rituals

Amidst the hustle of graduate life and even working through the summer, carving out time for self-care may seem like a luxury reserved for the privileged few. However, it is crucial to recognize that self-care is not a selfish indulgence but a fundamental necessity. Recognizing that self-care can be an accessibility issue, here are some activities that APA recommends that are primarily low-cost and easy for graduate students to incorporate (Clay, 2018): 

  1. Limit screen time
  2. Catch up on sleep
  3. Prioritize more nutritious foods
  4. Reconnect with loved ones/your community 
  5. Delegate responsibilities 
  6. Go on a trip
  7. Start your nighttime routine again 

Hobbies to try 

As summer is on the horizon and the weight of academia begins to lift, there’s no better time to explore new avenues of joy and fulfillment. Engaging in hobbies not only offers a welcome respite from the rigors of graduate studies but also provides a much-needed opportunity for self-expression and exploration. Whether immersing yourself in the soothing strokes of a paintbrush, losing yourself in the pages of a captivating novel, or embracing the therapeutic rhythm of a yoga practice, the world is brimming with possibilities waiting to be discovered. Below are some new hobbies to try: 

  1. Photography
  2. Gardening
  3. Hiking 
  4. Kickboxing
  5. Cooking/baking
  6. Knitting/crocheting 
  7. Pilates

Questions to Reflect on:

As graduate students’ workload begins to slow, it’s the perfect time to get back in tune with our thoughts, feelings, and aspirations. Reflection journaling offers a sacred space for unraveling the tapestry of our experiences, inviting us to pause, ponder, and gain clarity. Below are some questions to reflect on for the summer to measure how your academic year went and set goals for the next one!

  1. How am I measuring success? How did I see this play out during the school year? 
  2. How did I prioritize self-care and well-being this year? What practices were most effective? 
  3. How can I apply the lessons learned from this semester to improve my academic performance and well-being as a grad student?  

As the academic year comes to an end, it’s important to remember that resilience is not merely about weathering storms but also finding strength and growth amidst stress. By prioritizing self-care, embracing rejuvenating hobbies, and engaging in reflective practices, graduate students can equip themselves with the tools and strategies needed to navigate the challenges of academia with grace and resilience. For more resources from APA, see below! 

APAGS Related Blog Posts: 

7 Tips to Help Create a Positive Mental Attitude
Self-Care on a Student Budget
Year-by-Year Self-Care for Graduate Students: Part 1 of 4

APA Monitor on Psychology: 

Speaking of Psychology:

Why we are burned out and what to do about it, with Christina Maslach, PhD

About the Author:

Lauryn Hoard is a second-year clinical psychology graduate student at George Washington University and is the current intern for the American Psychological Association of Graduate Students (APAGS). Her current research interests pertain to examining the effects of offline and online racial discrimination and protective factors in Black Americans. When she is not doing work, she is either running, doing Pilates, trying new foods, reading a book, or watching a documentary. 

References

American Psychological Association. (2021). The American workforce faces compounding pressure. https://www.apa.org/pubs/reports/work-well-being/compounding-pressure-2021

Clay, R. A. (2018, February). Are you burned out? Here are signs and what to do about them. https://www.apa.org/monitor/2018/02/ce-corner

Mills, K. (2021, July). Why We’re Burned out and What to do about it, with Christina Maslach, PhD (No.152) [Audio podcast episode]. In Wireman, L. (Producer) & Mills, K. (Host), Speaking of Psychology. American Psychological Association. https://www.apa.org/news/podcasts/speaking-of-psychology/burnout

Degrees of Separation: Managing Isolation for Doctoral Students of Color

This blog post is a part of the series, “CARED Perspectives,” developed by the APAGS Committee for the Advancement of Racial and Ethnic Diversity (CARED). This series will discuss current events and issues in psychology and how these relate to graduate students. If you are interested in contributing to the CARED Perspectives series, please contact Aleesha Young, Chair of APAGS-CARED.

By Mary O. Odafe, M.A.

CARED PICAs we matriculate through higher education, the journey for racial and ethnic minority doctoral students is often marked by feelings of isolation in both personal and professional networks.

Recent studies show that members of certain racial and ethnic minority groups are less likely to obtain degrees from competitive four-year institutions than their White counterparts. The “race gap” in higher education begins at the undergraduate level and only becomes more pronounced at the graduate level. Simply put, the more advanced the degree program, the less likely people of color are numerically represented.

The journey to a doctorate degree in psychology is equal parts complex and challenging. While friends, family, and significant others are an invaluable source of support along the journey, there are times they may not truly grasp the amount of mental energy, stress, discipline, and hard work that goes into achieving each required milestone. They may underestimate the weight of passing qualifying exams, waiting for internship Match Day results, dissertation data collection, developing and teaching a course, or applying for jobs in academia. They may not understand the unique working relationship with advisors and supervisors, or track what we are doing each year in the ever-complex lifestyle of being a student, teacher, researcher, and clinician – simultaneously!

Likewise, if you are one of the only students of color in your department, you may experience an additional sense of isolation while navigating unique challenges of feeling marginalized, overlooked, stereotyped, or microaggressed in professional arenas. Although our colleagues can serve as critical allies and advocates for diversity and inclusion, there is unspoken value in sharing such challenging experiences with someone who also knows, first-hand, what it feels like to be marginalized on the basis of one’s skin color. At times, our colleagues may confuse our desire to seek out relationships with others who look like us as being unfriendly, segregated, or unwilling to be “part of the group.” When we do engage with our majority-culture colleagues, many students of color naturally default to “code-switching” as a safer alternative to revealing our true identity in professional settings – but for the record, being two people in one is exhausting. Adding an extra layer of stress and isolation to the training experience, students of color are more likely to be first-generation college students than our White counterparts, and are disproportionately affected by the financial burden associated with pursuing higher education (due to persistent disparities in income and wealth distribution in the United States).

Researchers cite active forms of coping, including social support seeking, as more effective in dealing with distress in comparison to passive or avoidant forms of coping. The problem arises when these social support groups are fragmented, insufficient, or even non-existent. Through conversation with wise and trusted mentors, I have learned the importance of diversifying one’s social support network. While we may not obtain all the support we need from any one group individually, we can maximize support benefits by seeking different types of support from different groups. Perhaps your family and friends cannot always offer direct support or advice in navigating specific challenges within your program, but they can attest to the person you are outside of your identity as a graduate student. In times of need, those who truly know your character can remind you of your tenacity to take on any challenge (like that time you tried out for the talent show in 6th grade – and made it!). Likewise, many of your colleagues may not relate to being the first person in the family to obtain a bachelor’s and/or graduate degree, but they will certainly be there with you to take on plenty of “firsts” throughout your training – if you let them.

Part of maximizing sources of support means being vulnerable, transparent, and effectively communicating our needs. Letting people into our struggles and triumphs helps them understand how best to support us. So let’s keep our family and friends updated on our program milestones and challenges, even if they think we’ve just been “studying” these past 4-7 years. Let’s allow our colleagues to become supportive allies and genuine friends, especially when they’ve demonstrated a sincere willingness to listen. Finally, let’s lean into each other and share our own experiences, in hopes of validating and encouraging other doctoral students of color. As we begin to open up and maximize support, we may find that journey is not so lonely after all.

Additional Resources

We want to hear what you think! Please share your thoughts on this topic in the comments section below.

portrait-1152472_1920What is Imposter Syndrome?

Have you ever felt like an imposter? Do you often look at your colleagues and feel like they are smarter, faster, or just generally better than you? Do you feel incompetent? Do you feel that you landed in your current position by luck rather than by skill or hard work? There is a term for that feeling: Imposter Syndrome.

Imposter syndrome is a term coined by psychologists at Georgia State University, Pauline Clance, PhD and Suzanne Imes, PhD in 1978. Imposter syndrome (also known as imposter phenomenon, fraud syndrome, or imposter experience) refers to the anxious feeling that one has gained success and fame only by luck and coincidence, having deceived others. People with imposter syndrome consider their successes as resulting from external factors and thus think of themselves as imposters. That is, they do not acknowledge that success was made by their effort and performance, but rather by luck, timing or coincidence.

Imposter syndrome is not limited to graduate students! In fact, Hollywood actors, Jodie Foster, Natalie Portman, Emma Watson, and the COO of Facebook, Sheryl Sandberg, have all stated that they have suffered from imposter syndrome. At some point, they all believed that their wealth and fame were gained only by luck, that people were overestimating their talent and would soon discover their incompetence.

What are the causes of imposter syndrome?

There are many factors that contribute to imposter syndrome. After an initial success, sometimes people’s perceived expectations become higher, adding additional stress and anxiety around the potential of disappointing others. Other causes include how one was raised, emotional traits (insecurity, perfectionism, etc.), and psychological problems.

The high suicide rate of Ivy League students may also be attributed to imposter syndrome. Many of these students graduated high school at the top of their class, and are now surrounded by equally smart and talented individuals. Comparatively, these students are now average in a much larger pool of students, no longer the top students in the class. As they compare themselves to other students, their self-esteem may drop considerably and they may fear no longer being able to meet others’ high expectations. This fear of being exposed along with lowered self-esteem can lead to severe depression which can be linked to suicide attempts.

People with Imposter syndrome tend to continuously question their ability and try to become perfect, potentially even discounting the fact that they have already made great achievements. Fearing failure, they may use the imposter syndrome as a defense mechanism. Believing that they are incompetent from the beginning, in order to avoid the psychological trauma caused by failure. However, such reactions can cause anxiety, low self-esteem, and negative self-concept, which in turn tends to lower their actual rate of success.

How can we keep from falling into the trap of imposter syndrome?

1. Avoid perfectionism.
Perfectionists can be so strict on themselves that they may miss smaller achievements and successes. A perfectionist tends to set extremely high (maybe even unattainable) goals, and then experience shame or defeat when they do not meet these goals. This behavior can be self destructive. Remember, the final outcome of a situation is not the only thing that defines you. Make an effort to look at a situation in totality to be able to glean other positive outcomes. For example, if you worked on a group project that did not earn the highest praise from your professor, think about positive outcomes that you did achieve– learning to work well with a diverse group; effectively managing your time; or perhaps learning new material that you may be able to apply in other settings. Finding ways to recognize accomplishments big and small can go a long way to alleviating feeling like an imposter.

2. Put less stock in what others may think of you.
The most important opinion of you is YOURS! Others may have expectations of you that are unrealistic or may be reflective of their own insecurities. While a healthy dose of “caring what others think” is useful, putting too much stock in someone else’s opinion of you may be harmful to your own self-esteem.

3. Acknowledge and celebrate yourself.
You should acknowledge that your success is the result of your effort and action, and not by luck or good fortune. In other words, one’s success is made possible by oneself. Unsure of what you have accomplished? Try making a list. Include all achievements, big and small. Add to the list throughout your graduate school career. You will be amazed by how many things you have been able to accomplish. That feeling of accomplishment will help relieve self doubt or other insecurities that may arise. When you are confident about something that you did well, that positive energy can lead to future successes.

4. Ask for help.
Do not feel ashamed to ask for help. Asking for help does not show incompetence, but rather exhibits a desire for successful outcomes. Ask freely, as there may be other people who also do not know what you don’t know,  and try to find solutions together.

5. Develop resilience.
Do not be frustrated if you fail. As we have learned how to ride bicycle after several failed attempts, we finally succeed and from that point forward, we know how to ride successfully! So try not to dwell on small failures or mistakes.

6. Secure individual private time.
If you compare the success of others to your own progress, or feel the need to meet the expectation of others, you may experience discomfort or uncertainty, which can lower self-esteem. In that case, it is important to find space to be able to consider and understand the source of our insecurities and organize our thoughts to recharge and focus on our positive achievements.

We all have vulnerabilities and the desire to be acknowledged. However, perfection does not exist in this world. So let’s reframe our thinking and change our lives to enjoy and celebrate our value!

Get more information on imposter syndrome:

Hanna Park received her Bachelor’s degree in Psychology at Columbia University and Master’s degree in Cognitive Studies in Education at Teachers College, Columbia University. She worked as a journalist for the Korean Psychological Association.

The Graduate Student Guide to Getting Your S**t Together

MPj04440980000[1]This is it: the time when it seems like every professor, every research conference, every supervisor has come together to plot how to make these last few weeks a mad fury of papers, projects, sweat, and tears for us graduate students.

In the midst of this chaos, it is all too easy to let certain things – the less pressing papers, the cleanliness of our apartments, our mental well-being- slip by the wayside. In an effort to alleviate some of that relentless pressure, I present tips for the graduate student to keep their s**t together.

  • Make a to-do list and put everything on there. The most empowering to-do lists are those which are a combination of tasks you hope to get done (write that report, make that call) and those you will get done anyway unless some catastrophic event occurs (i.e., see that patient, go to that class). With a to-do list like this, you check off more things and get a better picture of how amazingly productive you are, and that can be all the fuel you need to get more of the things done.
  • Break down your bigger tasks. Rome wasn’t built in a day and neither is a dissertation – when planning out your tasks don’t simply write in ‘dissertation’ but small, tangible goals that can be accomplished in 1-2 hour blocks (e.g., ‘write intro paragraph’; ‘find depression measure’; ‘draft Table 1’).
  • Five minutes can be a damn good start to some things. We all know what the hardest part of a task is…. Getting started. Whether it is the first draft of an abstract, writing a few emails, or starting the blog post you keep meaning to do, using small bouts of time productively can really add up.

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If Helplessness is Learned, Success Can Also be Learned

What is learned helplessness?

Sometimes, we set low expectations or do not try to seize new opportunities because we do not want to be faced with disappointment. While there may be reasons for such behavior, it can really limit the scope of experiences we allow ourselves to have.

When people experience failure repeatedly, they often tend to give up without trying, even if they have the ability to succeed. This is called “learned helplessness.” Learned helplessness is a phenomenon coined by Martin Seligman and Steven Maier while studying avoidance learning and formation of fear conditioning.

In 1967, at the University of Pennsylvania, Seligman and Maier separated 24 dogs into three groups. The dogs were put into harnesses and received electric shocks. In group 1 (escape group), dogs could end the electric shocks by pressing a lever with their noses. In group 2 (no-escape group/experiment group):, they did not have a lever and could not avoid the electric shocks. In group 3 (no harness control group), dogs did not receive any electric shock.

After spending 24 hours in harnesses, the dogs were placed in a different box in which they could avoid the electrical shocks by jumping over a low barrier to the other side.  Here’s what happened: Dogs in group 1 and 3 avoided electric shocks by jumping over the barrier, but dogs in group 2  — the group that had no choice to avoid the shocks — crouched in the corner and received all shock. That is, the dogs in group 2 exhibited learned helplessness. Seligman found that after repeated failures of avoiding electric shocks, the dogs in group 2 learned that their behavior didn’t impact the electric shocks and the shocks were uncontrollable. Thus, the dogs gave up trying to avoid the electric shocks altogether.

Learned helplessness can be easily observed in our everyday lives. For example, if one studies hard for math exams but consistently does not earn good grades, that person may stop investing time in studying math. Or, if a person is unable to find a job even after applying and interviewing many times, they can eventually give up and discontinue their job search. Learned helplessness can be seen in politics as well. People are able to cast votes in elections but if they feel that there is no change, some will give up and stop voting. The thought, “Even if I vote, nothing changes,” becomes inscribed in their minds.

When we cannot control our external environment, we can fall into helplessness and stop trying to improve our situation.

What are the signs of learned helplessness?

Learned helplessness has three core characteristics:

  • When a person faces failure of learning, he or she shows the tendency to give up.
  • A person avoids one’s responsibility as the cause of failure.
  • When one’s responsibility is recognized, there is tendency to attribute the cause of failure to one’s lack of ability rather than lack of effort.

If one attributes the cause of negative events to one’s fault (internal attribution), one considers oneself more negatively than in the case of attributing the cause to environment or other people (external attribution).

The experience of repeated failure causes emotional, motivational, and cognitive harm. The resulting combination of signs include lack of confidence, depression or negative perception, lack of control, lack of persistence, and lack of responsibility. If such signs are neglected without proper treatment for an extended period of time, they could turn into disorders that threaten one’s social psychological well-being.

How can we overcome learned helplessness?

To overcome learned helplessness, we should increase the number of successful experiences by setting achievable goals.  For example, if the goal is to learn a foreign language, set an attainable goal such as memorizing 10 vocabulary words in that language. Once this goal has been achieved, it will create a positive memory of success. These continued positive experiences will gradually build confidence. Later, you can set goals with a higher level of difficulty and gradually push away negative memories of failure. These small achievements can help reduce the effects of learned helplessness.

Another technique to overcome learned helplessness is to grow “failure resistance.” That is, the ability to overcome failure and maintain a positive outlook.  To effectively grow failure resistance and escape from situations of helplessness, people can encourage themselves to think positively and reframe negative thoughts. For example, think about a failure as an obstacle to overcome in order to reach an ultimate success. This reframe helps to put negative experiences into perspective and will keep you from spiraling into helplessness.

If we do not give up, even in moments of pain and despair, a whole new world can open up for us. For example, persistence can help us land a new job that can lead to new, interesting paths — or lead us to friendships with people who initially did not seem to fit in our lives. These are completely unexpected experiences. But if we do not try, the opportunity for a variety of experiences will be drastically reduced.

If helplessness has been learned, success can also be learned.

 

Hanna Park received her Bachelor’s degree in Psychology at Columbia University and Master’s degree in Cognitive Studies in Education at Teachers College, Columbia University. She currently works as a journalist for the Korean Psychological Association.