7 IDEAS TO GAIN BACK HAPPINESS IN YOUR ACADEMIC CAREER
1. Meditate. You know that moment you realize you've been staring at the same paragraph of writing for like 15 minutes? And you don't know how long you've actually spaced out? Yeah, those are the times to meditate. Your brain needs a break. Help your brain take a real nice break by taking even just 5 minutes to sit quietly and follow your breath can help you feel more conscious and connected for the rest of your day.
2. Focus On One Thing At A Time. Remember that feeling of overwhelming lists of to do things, which you did write down, that are strewn across 7 identical white pieces of scrap paper? REAL TALK: My desk is a mess with things to do. When this happens I need to focus on one thing. It doesn't matter that your lists aren't coalesced into a tidy "Master To Do List". Just pick one email to answer. Or pick one Discussion to edit. Take one reviewer comment and write the response memo. Please sit, and do one thing. Pick the easiest, smallest thing to build your confidence (if nothing is due today) (Other Academics might tell you to tackle the biggest task. I wouldn't, but you should try to see if finishing the Big Task relieves your anxiety more.)
5 Simple Steps IF SOMETHING IS DUE TODAY: 1) clear off your desk, visually, quick dump on the kitchen table is perfect. 2) Find your backgrounds nose, or silence. 3) close the door, sit down in a proper chair, and 4) Deep breathe In, hold it for 3 counts of "Mississippi "'s. EXHALE. 5) Get to work! **When you finish your task, treat yourself. It will reinforce your brain wiring to enjoy these academic tasks. So, in the future, your brain won't panic in waves of anxiety, imposter syndrome, panic. <I personally suffered from bi- monthly panic attacks beginning in my Masters coursework. I sought out a psychiatrist, counselor, and intensive therapy to get help. No shame. I take medication and counseling as current treatments to help my mental health. Get help in grad school if you need it. It is common to haven anxiety, panic, major depression and other symptoms during graduate school.>
3. Slow Down. Savor the process, whether it’s writing a report, drinking a cup of tea, or cleaning out closets.
4. Eat Healthfully. Eat like a grown up. Eating your meal without the TV, computer or paper in front of you. LEARN how to shop for weekly groceries for meals you'll need. Do you like coming every night? Once a week meal prep? Either or in between is fine. Pick a strategy and do the thing every X often. Get 5 servings each day of fresh fruits, green vegetables,-- not corn, potatoes or peas. Pack your lunch when you go to your office. Don't rely on gray greasy fast foods to feed your brain.
5. Keep Phone and Computer Time In Check. Set boundaries and time limits on screen time. Treat grad school like a job. That's the best advice I've gotten during my Masters. Get up at the same time everyday and go to your office/ desk/ library and put in 8 hours, 5-6 days a week. Go home, forget about writing, research, classes, teaching. Keep your phone on silent in your top drawer. Try setting up a web browser blocker. It blocks your favorite websites you tend to waste time on. You get 20 minutes of time to go on these sensors and social media, then blocks access to them during your work hours.
6. Move. Whether it’s walking, practicing yoga, or just stretching at your desk, become aware of your body’s sensations by moving. I personally love my electronic lift, standing desk from Amazon.
7. Spend Time In Nature. Take walks through a park, the woods, mountain trails or by the beach – wherever you can go outside, relax. Your human-ness doesn't like to be in concrete buildings all the time. Go to a new park, walk the sidewalks of the campus for a quick 15- min walk! It's a great way to appreciate the campus you work with.
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