Training guide for sups!!!

This is hilarious! It just had me rolling on the floor and so I just decided I would give you guys a link! The article heading says it all! I would like all PhD students (if any) to comment. I guess many of you might have already read this article! Keep smiling folks – we rock the world, and advisers “rock” our world …..

TRAINING MANUAL FOR PhD SUPERVISORS

DISCLAIMER: This post is meant for light humour and is not intended to hurt any sentiments or target any specific group. I take no responsibility of the contents of the original article and neither do I take any credit!

Dealing with rejections!

Rejection is a part of graduate application process. For some, it might come after admissions and thus would not matter much. For others, it might come from a dream university and therefore would be depressing to say the least! Things can get really bad if one starts gets into a rejection spree of sorts and might have to deal with them till a positive admission decision comes along! The worst of all could be a scenario where the candidate gets all rejections (and this is truly something I don’t want to contemplate at this juncture). For all of these situations, dealing with the rejections is vital as informed decisions are necessary under all circumstances! Check out the link below for an informed article and other useful links to tackle this horrid scenario

DEALING WITH REJECTIONS

PS: I do hope that all fraternity members waiting for admission decisions get their desired schools and do well in their lives! To that end I sincerely hope this article never finds any use!

Attrition from academe!!

The harsh reality we all face today!? A possible future in store for all of us? It is not that easy to answer these questions I guess. But I had a doubt which suddenly cropped up in the “0.1 gallon” head of mine…….it seems all too apparent that attrition does create issues. Problems which definitely need solutions; and solutions which probably would require path-breaking changes in the field of graduate education in the States. To be honest, the state of apathy that persists in India as far as higher education goes is all too apparent. But I always used to believe that there has to be some sense in all this! After all we have highly renowned intellectuals and academiceans who are at the head of such fine institutions (at-least in the States). So, why is it that we still have hundreds of grad school dropouts every year……and it was to my dismay when I realized that many of them left when they were almost done with their thesis!!

I could only think of two possible reasons for the situation being so bad. Either there is something fundamentally wrong with the education system as such or there is some sort of obliviousness and cold detachment that exists among the academicians!! To be honest, I am unprepared to dig any deeper into this matter as it only fills me with more dread and might end up damaging my own self confidence. Also I feel guilty of charging my own fraternity members (rather “would be” fraternity members) which I confess I should refrain from at this point! However, I was delighted to find that this problem has not gone unnoticed (which I believe is quite obvious) and to add on, there have been some serious discussions and debates among the academe resulting in some really insightful conclusions!

I recently stumbled upon this workshop on graduate student attrition by ‘Division of Science Resources Studies’ and found it to be a very interesting read! The fact that grad students are considered national resource is encouraging (specially after going through 100’s of stories and articles on grad school burnout and attrition which I know to have become the norm). The best thing i read was the response that has come from hundreds of academicians on the ways to tide over this problem and future strategies!! I believe it to be a must read for all PhD students and prospectives as well.

Source: http://www.nsf.gov/

How to adjust to a new culture!!?

Moving to a new country can be a very stressful experience; and I honestly believe that after reading about burnouts, you would agree that going there to attend graduate school only compounds the process.

With the right attitude, however, attending graduate school can actually make adjusting to your new home easier. It’s just a matter of attitude, a willingness to open yourself up to new experiences, and your ability to bend to a new culture. So while the following suggestions are certainly not solutions to all the problems you may encounter, they are sure to help. And the philosophy behind them is generally applicable to most of the stresses you will experience as you adjust to life as an American graduate student.

Just remember: it’s more than possible, and it’s extremely rewarding.

Remember Who You Are. A person who was raised in the United States would likely have a very different outlook on the world, and a very different way of doing things, if he were raised in Russia or France or Namibia instead. It is widely accepted that much of who we are is determined not by intrinsic internalities but rather by the accumulated experience of having lived in a specific place at a specific time. In other words, though we are who we are no matter where we’re from, the details of how we go about our lives are very much determined by the culture in which we have always lived.

And this is one of the most difficult and complicated parts of living in a foreign country. We remain who we are, but the cultural references that we have always used to order our lives are missing. Thus there is a need to adjust to and accept the ways in which things are done in the country you migrate to study! Don’t forget your ways, of course, and don’t ever pretend to be someone or something you’re not, but by adapting your normal routines to those that are accepted in your host country, you will ease the transition tremendously.

The simplest way is to adjust to the American way of eating for example. Lunch in US is a very hasty affair. For many Europeans and Asians, this comes as a shocker as most of them are used to elaborate meals! Also, once you’ve made friends, you may want to invite them over to your residence for a traditional meal from your home country. This will not only allow you to host your new friends, but it will also serve to bridge whatever culture gap may exist.

Learn To Love The Language

Most foreign graduate students speak a textbook version of English. There’s nothing wrong with this – it’s simply how English is taught around the world. In fact, it is how most languages are taught. And while this will certainly prepare you for the more formalized type of discourse employed in graduate studies, it will not prepare you for the many variations of it that are employed in informal interactions. For example, you may have learned that the proper English-language greeting is “Hello. It is a pleasure to meet you.” In reality, however, Americans are a distinctly casual people, and you may be surprised to discover that the vast majority simply greet each other with nothing more than, “Hey, how are you?” or even, “What’s up?” This is not disrespectful, and it is not an indication that you are being brushed off. Rather, informality like this can and should be seen as a sign of acceptance.

One of the best ways to really learn the English language is through popular culture. Chances are you’ve already spent some time listening to American music or watching American movies. And now that you’re here to attend school for an extended period of time, you should take even greater advantage of this opportunity. Remember, the more you can use the language in the same ways as Americans do, the easier time you’ll have communicating and fitting in. And that will make your time here even easier and more enjoyable.

Don’t Get Overwhelmed With Your School Work

Graduate school is stressful in the best of situations. Indeed, working at this high a level in your specific field is both highly rewarding and extremely demanding. On top of all this is the fact that you’re living in a new country, and trying to adjust to a new way of life. So it is not uncommon to feel overwhelmed at times. In fact, it would be a bit odd if you didn’t feel the strain at some point-it’s one of the natural effects of transitioning to life in a new country.

Therefore, it’s important to make time for yourself. Remember, it is not possible to study all the time, nor is it advisable to lock yourself in the library 24 hours a day and do nothing but work (though this might seem funny to many, classic burnout symptoms are found in more than 1/3rd of the graduate students in US and should be avoided at all costs). You’ll burn out, and as a result, you won’t get anything accomplished. So while you’re here for school, you should still explore this country (maybe 15 hrs in a week – giving you 3-4 days of adventure in a month. Make decisions based on your personality and tastes).Also, try to make friends. Go to restaurants. Enjoy the city or town in which you’re living. Join clubs on campus or in your new community. Whatever you do, make sure you take time out for yourself. In the long term, you’ll be glad you did. And your education will not just have occurred in the classroom, but in the larger world, too. And you will be a better, more interesting person for having allowed that to happen. Plus, you’re bound to have some fun along the way.

I guess you could say this is continuation of my burnout and solutions posts, of which I have had many written in the past month! However, this article was much more optimistic in its language I hope. I must confess that 90% of the article has been directly copied and used from the original source. So, my effort has been minimal – other than probably reading it in thoroughness! However, I hope that you guys do make that minimal effort to go through it!!

Source: http://www.gradschools.com/

Grad school burnout!

A classic catch-22 situation as was described by this article which I stumbled upon, when it came to the lives and issues plaguing graduate students! The fact that most universities and researchers do recognize the problems but the acknowledgement has started only since the last few years makes it a very important issues to be understood by all prospective students! quoting from the original article:

“Many graduate students are told, “We value teaching, and you will teach (though you may receive little or no training as you become a TA), but if you excel at teaching we may reward you with a special grant that allows you not to teach.” Also, “The demands will be so great that you will need a unique support system to help you through your academic quest,” but the environment will allow little time to establish relationships, and the department may be so competitive that it hinders relationships from forming. Again, “You might want to take advantage of your advisor as a mentor, and they will enjoy that also,” however, their research demands force them to commit their time and energy in the direction of research and publishing and may force you to do the same. You might desire coherence in your life, and that would assist you in your personal wholeness and integration of your studies, but again, there is no time for such things. Facing these academic “catches” may require some critical reflection on your personal lifestyle and environment to avoid emotional fatigue.”

The reason for burnout seems to be the excessive amount of effort demanded by the university setup with an absence of any suitable coping mechanism!

One of the survey findings of “Barna” research group commisioned by the gradresources team is given below!!

“The survey revealed that graduate students do feel a great amount of pressure. Fifty-five percent of the students surveyed considered dealing with stress and burnout a major challenge. In addition, 70 percent of the grads responding to a broad list of “anxiety producers” declared that their major concern was the achievement of the elusive “balanced life,” i.e. finding ample time for family, self, and others and feeling that their life is under control.”

It is clearly apparent that many graduate students suffer from emotional fatigue! To better evaluate the causes of the burnout process and classic burnout environments, traits, indications, results, solutions etc, I will present to you the results in some more detail. All excerpts are from gradresources and I request you to use the original article for better understanding!

First, lack of time. Graduate students indicated that their total available free time averages to about 15 hours per week. For many, those hours are consumed by family or job responsibilities, leaving little time for personal needs, refreshment by exercise or leisure pursuits, or even for ordering priorities.

Second, financial pressure. Forty-six percent of students surveyed listed finances as an anxiety. Dealing with the financial pressures which result from an extended period of study and pursuing future job prospects may raise graduate students’ anxiety levels. Many are already in the work force, at least on a part-time basis and face the tensions of the working world as well as those of intensive study.

Third, lack of faculty contact. The Neumann study (refer original article) revealed that faculty involvement was an important ingredient in academic success. One third of those surveyed in the Barna Study said they desired a deeper personal relationship with their supervising professor. Yet the need for individual support and affirmation often goes unmet due to a lack of faculty availability. This situation contributes to the sense of helplessness that graduates feel as they strive to shape their academic environment. One Ph.D. student explained, “Having come from a smaller undergraduate experience to a major research institute, I felt stressed over the department politics for which I had no game plan.”

However, it is unreasonable to expect graduate students to shut down, take time out, or demand that their supervisors lessen requirements to help them cope with fatigue. In the present academic system, the life of the graduate student is so clearly defined with built-in pressures that there is little room for escape and recovery.

Excessive workload, lack of balance, inadequate free time, and little opportunity to influence the environment make up only part of the fatigue syndrome. Most graduate students possess distinctive inner qualities and traits that help them persevere in academic goals but which may also accentuate the cycle of burnout.

The Traits

Traits exhibited by a majority of graduate students set up an emotional cycle of perfectionism that easily leads to exhaustion. The Barna survey revealed that most (54%) take life very seriously. Eighty-seven percent said they wanted to be known for integrity. Many graduate students also exhibited perfectionistic tendencies - placing high expectations on themselves and allowing no room for failure. Consequently, the average student refuses to acknowledge the internal alarms that signal a need for help.

Graduate students are usually classical examples of the “over-achiever.” The Barna data presents the profile of an individual who sets lofty (often unrealistic) goals, allowing no room for flexibility or adjustment to the barrage of new challenges. Many feel inadequately prepared for the tasks that they face – such as being a teaching assistant. Although some colleges offer seminars in learning teaching techniques, many still do not. Despite lack of guidance, grads still sense internal pressure to push themselves until they master these skills independently. Suffering occasional feelings of bondage to a faculty member does not deter them because they know that their future in academics is partly determined by a positive report from their professor.

Traits of an overachiever:

Does several things at once (i.e. telephoning. holding a conversation, jotting notes on a pad and swiveling back and forth on your chair all at the same time).

Often feels guilty when relaxing.

Quickly bores with other people’s conversations, wants to interrupt, finish sentences for others or hurry them up.

Tries to steer conversations towards his/her own interests instead of wanting to bear about those of others.

Usually feels anxious when engaged in a task, wanting to finish it and get on to the next one.

Is unobservant about anything that isn’t immediately connected with what he/she is doing.

Prefers to have rather than to be (i.e. to experience possessions rather than to experience himself or herself).

Does most things (eating, talking, walking) at top speed.

Finds people like himself/herself challenging and people who dawdle infuriating.

Is physically tense and assertive.

Is more interested in winning than in simply taking part and enjoying himself/herself.

Finds it hard to laugh at himself/herself.

Finds it hard to delegate.

Finds it almost impossible to attend meetings without speaking up.

Prefers active holidays to dreamy relaxing ones.

Pushes to achieve his/her own standards without showing much interest in what he/she really wants out of life.

Some burnout symptoms:

Decreased stamina

Sleep problems increased need for sleep or insomnia

Weight loss or gain; decreased or increased appetite

Accident proneness

Increased susceptibility to illness

Psychosomatic complaints headaches, migraines, u1cers or backaches

Substance abuse — excessive drinking or drug use

Cardiopulmonary problems increased blood pressure or heart disease

Major effect:

1. Quality of work affected
2. Degree plans halted
3. Interpersonal relationships stunted
4. Career jeopardized

The Solutions

It is essential to develop effective coping skills while in graduate school to succeed in a healthy manner, both while in graduate school and later in life. An individual’s reaction to, and ability to cope with stress may be more important than lessening the load.

The problem of burnout demands that the graduate student possess a strong ego identity which according to Antonovsky  is “a sense of the inner person, integrated and stable, yet dynamic and flexible; related to social and cultural reality, yet with independence, so that neither narcissism nor being a template of external reality is needed.” This inner sense gives confidence to the individual and a coherence to life experience which frees the student to cope with the pressures of academia.

Developing adequate methods of dealing with stress throughout a lifetime involves recognizing weaknesses, utilizing strengths and employing outside sources. For salutogenic chart, refer original gradresources article

To aid in developing a strategy for coping, gradresources gives the following practical recommendations for dealing with the burnout syndrome.

1. Journal your progress. Journaling your progress in dealing with stress and burnout will enable you to identify how this syndrome operates personally in your experience and to seek solutions. Some possible suggestions are:

• Begin to analyze your destructive “self-talk” — identify the statements that you say to yourself that minimize your worth and are false statements of your progress and accomplishments. Don’t compare yourself to superperformers. Be aware of what you require to remain refreshed and do not attempt to maintain the same pace as them.
• Identify your strengths and give yourself the opportunity to rebuild confidence through utilizing them. Grad Resources offer aids to help in identifying personal strengths and weaknesses. At particularly low times, list the top fifteen strengths and read them back to yourself.
• “Mark your trail” when exhaustion sets in. Begin describing the conditions that bring it on, the symptoms by which you identify it and the most efficient means to deal with the problem. Take note of your progress and remember that healthy change takes longer than expected Use your stressful experiences to prepare yourself for the next occurrence.

2. Manage time and set personal priorities. Without good time management, burnout becomes a high probability. When attempting time management consider: First, conserving time — be wise with the hours in the day. Set a schedule, but don’t be forced to follow it absolutely. Second, controlling time — learn to say “no” where possible and follow through. Third, making time — realize priorities, reorganize them, and stick to what is important. The following are some suggestions for making use of your time:

• Find privacy where the telephone can’t ring and people can’t interrupt.
• Get an appropriate amount of sleep. Add one-half hour of sleep each day until you wake up on your own to assess your biological need. You can go for a brief period of shortened nights for extended study hours but do not sustain this schedule for long periods of time.
• Allow yourself leisure time and take vacations — even if for a day. Include types of leisure that refresh (alone and in a quiet atmosphere) and that give perspective ie reading an article in another field, novels, listening to music, cooking (or even escaping to the graduate coffee house).
• Exercise regularly — even regular walks will help.
• Eat properly balanced meals. Plan menus for two weeks and freeze large dishes. Plan meals around for socializing to give more time for interpersonal relationships.

3. Cultivate relationships. To cope with burnout, acknowledge your need for interaction with other people. Although finding time for relationships is a challenge for graduate students, social networks add a balance that is vital to alleviating stress. Here are some areas to appraise:

• Assess your current friendships Which of these are at the acquaintance level the companionship level or the established-friendship level? How could these relationships be cultivated with the goal of seeing them progress to a higher level than they are at the present?
• Develop interaction networks Consider exercising with a group of people to be accountable to one another and maximize the aerobic benefits.
• Find ways to get out of yourself and get your focus off your condition. Many faculty are hosting optional seminars that cross disciplines to provide greater depth for graduate studies that would be missed by the student unable to think past this fatigue condition Most importantly look for opportunities to serve your peers, the campus community, and the less fortunate in your city.

4. Seek professional help. If stress becomes overwhelming and coping strategies do not help, seek professional help early.

5. Develop your world view. Your philosophy of life is vital to achieving purpose and fulfillment. Acquiring a perspective on your place in society and contribution to life will help guard against feelings of discouragement and meaninglessness that deepens emotional fatigue. In assessing your world view, here are some essential questions to consider:

• What is the highest priority of your life?
• What would you like the biggest priority of your life to be in 40 years?
• Is there a cause (or causes) for which you would sacrifice your personal standard of living?
• If someone asked you to describe the principles by which you live your life, what would you say?
• Are there any absolute rights or wrongs? What are they?
• How do you make decisions? For example: How will you decide upon your future job placement? The person you decide to marry?
• What is one question that you would most like answered about life?
• If you could change one thing about our wor1d what would it be?

This article was beyond any iota of doubt, the best article dealing with grad student fatigue syndrome and coping techniques! I sincerely hope that all of you would take time and go through this article!

Source: http://www.gradresources.org/

Stress…..get de-stressed!!!!!!

Holidays are time for fun right!! well for graduate students, it can be quite opposite! Having to cope with the impending exams, submissions, buying gifts for friends and relatives……well the list may go on and on!!! just thought these tips might be helpful for you all!!!

Recognize the signs of stress!!!

You know when you’re stressed, right? Just remember that the signs are more pervasive than you think! Usually when we think of stress symptoms, we think of high blood pressure, elevated heart rate, overeating, and sweating too much. Signs of stress also include irritability, insomnia, anxiety, headaches, indigestion, muscle tension, and jitteriness.
Learn How to RelaxEasier said than done, you say? Take the time to learn relaxation techniques, as they’ll help you all throughout grad school and the rest of your life. For example, practice the relaxation response, a form of meditation.
Find a quiet environment (a room at home, school, the library) where you can be alone without distractions. Get into a comfortable position, preferably with your spine straight. Try sitting down cross-legged or in the lotus position. Don’t lie down or you might fall asleep! During the relaxation session, focus your concentration on an object, word, or phrase. This is your point of focus. Begin to breathe deeply and slowly. Inhale through your nose. As you exhale through your mouth, repeat your chosen word or phrase. Concentrate on your point of focus and don’t worry about your thought processes. It is difficult to eliminate distracting thoughts, but instead concentrate on your point of focus. Try not to dwell on your distracting thoughts; let them slip away. Continue for 10 to 20 minutes and you’ll feel more relaxed and at peace.

Be Realistic!!

When you begin to feel tense and overwhelmed, stop what your doing and try to look at your situation from a fresh perspective. Ask yourself, “Why am I feeling this way? If this task doesn’t get done, what’s the worst thing that can happen? What is the absolute minimum that I need to do to complete this task?” Be realistic. Every assignment does not have to be perfect. If your assignment isn’t perfect, is it really the end of the world? A year from now, will it be important? All too often we get stressed out over everyday things whose consequences are minimal. Try to look at the “big picture.”

Use Time Management Strategies!!

Another way to take control is to get more done by using your time more effectively. Make use of wasted time. Carry pocket work, something that you can do while waiting. Whether it’s reading for the train, or flash cards to study. Ten minutes here, fifteen there; it adds up. Plus, cognitive psychology and memory research has shown that we can recall more information if we work and study in short periods rather than long ones, so you just might learn more!
Use a “to-do” list. Write in all your assignments, chores (like laundry!), and other tasks (e.g., holiday shopping). Prioritize the items. When is that paper due? Is it high priority? Place all high priority tasks first. Regularly stop and ask yourself, “what is the best use of my time right now? What needs to get done now?” Do that task.
Schedule time for breaks. You can’t study for an exam or write a paper if you’re fried. Take a 15-20 minute break every once in a while to stretch your legs, get something to eat, or play a video game. Go for a short walk; the exercise will wake you up and sharpen your thinking. Plus a quiet walk is like meditation. It gives you a chance to work out problems, think, or just veg-out.

source: http://gradschool.about.com/