It’s Not Just What You Eat, It’s How You Eat

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What are your New Year’s Resolutions this year? Unfortunately, statistics reveal that only 9.2% of people actually achieve their resolutions with 80% failing as early as February.

So how about selecting a more attainable resolution for the year ahead? Eating more healthily is often at the top of people’s resolution lists. Although we may not stick to our ideal nutritional plan throughout the year, we can still begin to make subtle improvements to our health by shifting the way we approach our meals.

It would be fair to say that mealtimes are not often prioritised in our society. With our increasingly fast-paced lifestyles and work driven culture, taking time to eat is seen as a luxury that most of us cannot afford. Whereas eating on the run (or at our desks) has become the norm. As a result, most of us eat so quickly that we aren’t really tasting our food.

A survey conducted by Conscious Food revealed that people spend an average of six minutes eating breakfast, eight on lunch and nine minutes for dinner. This amounts to a startling 23 minutes in total for all three meals.

This means we tend to spend more time cooking a meal and cleaning up than we devote to actually eating that meal. As Kristina Locke, the founder of Conscious Food has said: ‘We are constantly surprised by the lack of time and importance that people dedicate to eating.’

Today, select a snack and commit to consciously slowing down as you eat it. It can be a piece of fruit or a square of chocolate – whatever you prefer is fine. Before you begin eating, take your time to notice its texture and begin to smell the food. If it’s chocolate, let it melt in your mouth. If it’s something else, chew it slowly and deliberately and allow yourself to observe its flavours.

You may notice when you do this exercise that your mouth begins to salivate before you even begin eating and this is no accident. The digestive process begins in our brain before we start eating. When we eat too quickly and forget to chew, we neglect this important step. It is therefore not very surprising that a staggering 73% of those polled in the Conscious Food survey admitted to suffering from digestive issues.

Eating too quickly not only compromises our digestion, it also means that we end up robbing ourselves of one life’s greatest pleasures. How much more enjoyable would the experience of eating be if everyone made more time for their meals?

While there is no doubt that what we eat makes an impact on our health, how we eat is equally important. So, if the prospect of following a strict nutrition plan for 2019 feels a little daunting, perhaps introduce the more manageable resolution of cultivating a mindful eating practice this year.

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Stress in Academia: Debunking Three Common Myths

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Universities have become a breeding ground for stress, so much that I can hardly remember a day going by without hearing the words, ‘I’m so stressed’ being uttered by my students. With multiple deadlines, performance pressure, escalating tuition fees, and an uncertain job market, it is no wonder that students are reportedly experiencing higher levels of stress and anxiety. However, students aren’t alone in their experiences, as administrative and academic staff have also exhibited a sharp increase in stress-related illnesses, leading to higher numbers of absences throughout the academic year.

Accompanying the increasing number of stressed out staff and students is an almost tacit acceptance of stress within university culture. Not many people question or challenge the prevalence of stress in higher education –  instead there has been a normalization of stress within academia. This normalization of stress has been propagated and reinforced by several myths. In this post, I will highlight three of the most common myths relating to stress in academia.

 

Myth#1: Stress is Natural

The first myth about stress is that it is a natural part of academic life. I came face-to-face with this attitude when I was attending a Q&A session for incoming doctoral students. When asked about how to manage the anxiety associated with completing a doctorate, one of the panelists remarked: ‘You are a PhD student, you are supposed to be stressed out.’

The trouble with this outlook is that it brushes aside the impact stress has on our physical and mental health.

Stress is not simply a feeling we experience as a consequence of a situation or event, it actually facilitates a physiological response in our bodies known as the fight or flight mechanism. Most of the things that trigger our fight or flight responses – exams, dissertations, deadlines – are things we face on a daily basis. As a consequence, we tend to live in states of prolonged and chronic stress, all of which can have a detrimental effect on our health and wellbeing.

So despite the tendency to see stress as a natural part of academic life, when we consider its impact, there is actually nothing natural about it.

 

Myth#2: Being Stressed is a Virtue

Not only is stress seen as a natural part of studying and working in academia, it is also commonly equated with productivity and performance. On this basis, it is easy to assume that there is something virtuous in being stressed out – so many wear their stress as a badge of honour.

I recall on countless occasions asking colleagues how their holidays were and have noticed how their responses are often framed in relation to how much they ‘accomplished’ during their time off. In a profession where individuals have considerable freedom to establish working hours and routines, it is interesting to see how holidays have been transformed into work spaces.

This non-stop, 24/7 approach to work has also impacted students, as reflected in the introduction of 24/7 libraries across several universities. Irrespective of their convenience, the onset of 24-hour libraries sends a message to students that there is no natural end to the working day. In this respect, the stress-as-a-virtue approach is tacitly condoned and perpetuated by many higher education institutions.

 

Myth#3: Stress Comes from Outside of Me

A final myth about stress is that it is something that comes from outside of us. It may be an upcoming exam, publishing your first book, applying for jobs or preparing a conference presentation. When we feel stressed in the midst of any of these tasks, the source of the stress is thought to reside outside of us – it is a consequence of the task itself.

The notion of stress coming from outside of us puts us in a disempowering position since there is little we can do to control our external environment. The fact is, there is nothing inherently stress-producing about an exam, a publication, job interview or a conference presentation.

The root of our stress is not the event or situation, it’s the internal dialogue in our minds in relation to that specific task, the stories we tell ourselves and the way we get caught up in our thinking. When we recognize the true source of stress, it becomes much easier to tackle it head on.

So what does all of this mean? It means that if we are going to lower the rates of stress across higher education institutions, we must make a concerted effort to debunk these myths.

  • First, we will need to counter the tendency to normalize stress by appreciating the actual impact it has on our health.
  • Second, we should stop equating the experience of stress with productivity and performance by refusing to wear our stress as a badge of honour.
  • Finally, we need to acknowledge our thought processes as the true source of our stress.

Things I Wish I Knew When I Was a PhD Student

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The process of completing a PhD is quite unlike any other experience. It’s a huge commitment that undoubtedly requires some sacrifice on both a personal and perhaps a financial level as well. With most doctoral theses ranging between 80 000- 100 000 words, it is an understatement to say that the process demands a high degree of self-discipline. For many students, it can feel like an exceptionally long and treacherous road, with ups and downs as well as twists and turns, and even some roadblocks along the journey.

These features of PhD life are of course balanced out by the many benefits of completing a doctorate. Apart from the potential to set you off on a different career path and open up new doors, having a doctorate in hand can also feel deeply satisfying. Whether it’s the start of a larger body of research or an end in itself, the doctorate represents your own unique contribution to a particular field. Within the world of academia, there are few things that feel as rewarding as completing a PhD.

When I look back at my own experience as a PhD student I certainly have no regrets. There are, however, a few things I wish I knew while I was in the middle of it and I’d like to share them with you.

  1. The PhD is what you do, not who you are

Something I observed while I was completing my PhD was the way in which many of my classmates (myself included) started to over identify with our work. We would often refer to our PhD projects as though they were an extension of ourselves. Given how many years it takes to complete a PhD and the fact that it is an incredibly personal piece of work, it’s only natural to see it become a part of our lives. However, when we start to see it as a reflection of our self-worth, the stakes suddenly become much higher. By over identifying with the work we produce, we tie our fortunes to it and allow ourselves to be stifled when we have off days, and may even take criticism of the project personally. It’s important to stay grounded and remember that the PhD is something you do and not who you are.

  1. Nobody writes 100 000 words

When I used to think about completing my PhD, the task seemed incredibly daunting. I kept thinking to myself ‘how am I going to write 100 000 words?’ But the fact is that nobody has ever done this – it would be impossible! What people do is write small, manageable chunks over a longer period of time. This feels much less daunting to think about. So stop thinking of your PhD as 100 000 words and think of it for what it is and how it will be completed– one chapter at a time – one section at a time. Espousing this subtle shift in perception can make a world of difference.

  1. Take a break (and don’t bring your work with you!)

Like so many of my colleagues, I found it difficult to take long breaks away from my work. Whenever holidays came around, I would do a balance sheet of how much I had accomplished and how much time I could take off as a result. Needless to say, the vacation time that I allotted to myself was negotiable and always dependent on my progress. Given the perpetual feeling that I was always behind, the time I allowed myself to take off, if any, was short. I would always sneak a book or two into my suitcase when I was going on holiday. I can now see how unhealthy my approach to vacations were. And not being gentle with myself actually made me less productive, and generally less happy. Even if you think you can’t afford to take a break from work, the truth is that you can’t afford not to!

  1. Even when you feel like you aren’t making progress, you actually are

One of the most frustrating aspects of completing a PhD relates to the feeling that we aren’t making any progress. I found this to be particularly the case after spending endless amounts of time sifting through journal articles and books in order to determine which ones were relevant for my research. During these periods, I often felt like I had nothing to show for days and even weeks of work. The lesson I learned from all of this was the importance of viewing the PhD as a process, rather than an outcome. It was primarily because of my emphasis on the outcome that I wasn’t able to appreciate or adequately assess my progress at certain points throughout. For further advice on how I overcame this, see my post on process versus outcome where I discuss some strategies for taking a process-oriented approach to thesis writing.

  1. Stop thinking about it when you’re not doing it

I often found that no matter what I was doing, I was always thinking about my PhD. Typically, it wasn’t in an exciting, light bulb moment way where creative ideas would come to me, it was mostly worry. Worry that I wouldn’t get it done on time, that it wouldn’t be good enough and that I hadn’t done enough. During my PhD years, I didn’t know how important it was to be in the present moment and to properly switch off. If you find yourself constantly thinking about your PhD even when you aren’t working on it, it’s an indication that you need to get away from it for a while. Immerse yourself in something different – if not to give your mind a break, then for the sake of your sanity. The last thing you want is to be that person who can only think and talk about their research. See a film, do volunteer work, or go to the gym, anything to create some healthy distance and disengagement from your work.

  1. Life doesn’t automatically become less stressful when you finish

I hate to be the one to tell you this, but the stress you experience while completing a PhD will not automatically come to an end on the day that you submit. When I was in the middle of writing up, I recall how much I looked ahead to my submission date as a magic bullet. Unfortunately, I soon found a host of other stresses that took the place of my PhD. Things like applying for jobs, preparing for interviews, publishing my thesis, writing conference papers and research grant applications, to name just a few. In my own experience, some of these pressures actually felt worse than the PhD – perhaps because of my anticipation that life would automatically be less stressful after submitting. So rather than holding your breath and waiting until you’re done, I would recommend making your happiness and wellbeing a priority now. That means finding healthy ways to manage your stress levels and not simply waiting for your submission date.

For further information please visit my coaching page or get in touch with me at info@academease.org

All Work and No Play: Are 24-Hour University Libraries a Good Idea?

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In recent years there has been a noticeable expansion in wellbeing-related activity across many higher education institutions. Nearly every university now has a designated welfare officer or welfare rep, and an increasing number of institutions are starting to organise wellbeing events throughout the academic year. This growing commitment towards wellbeing has, however, occurred alongside another trend which constitutes a significant step back for advancing wellbeing in higher education – the introduction of 24-hour libraries.

In a study conducted by the Guardian, 77% of students that were surveyed indicated their preference for libraries to remain open around-the-clock. In their continuing bid to attract students, many Universities across the UK, including Leeds, Reading, LSE and King’s, have responded by extending library hours.

Among the reasons given by the students who have made this request is a desire for greater flexibility and more convenience. This may stem from the fact that students today tend to juggle their studies with other commitments, and may therefore need to use the library outside of regular hours.

Although the desire for convenience and flexibility is understandable, there is a considerable difference between late opening hours and 24-hour opening. Whatever the reasons are, working through the night and into the early hours of the morning does have a negative impact on wellbeing, as Bridget O’Connell of the mental health charity Mind has highlighted:

“While it is good that universities are allowing students to access libraries at a time that suits them, there is the concern that it could result in students feeling that they should be spending every spare moment studying. This is not a sustainable approach. Extended periods of pressure, including a lack of sleep, not eating properly, a lack of getting outdoors and exercising can all have a huge impact on mental wellbeing.”

Some Universities have opted for something of a middle ground and now offer 24-hour opening during exam periods only. Yet this approach is even more problematic, as it is specifically in times of intense pressure and stress that health and wellbeing so often take a back seat. Keeping libraries open at all hours during exam periods simply buys into the idea that academic performance should be prioritized over everything else (including sleep!).

Another point to bear in mind is that stress does not automatically end the moment a student graduates. Although they may be free of exams and dissertation writing, they will undoubtedly encounter other pressures in life. As such, the higher education community has a responsibility to consider not only the content of the curriculum, but also how students approach their studies and commitments. This includes providing an environment that fosters healthy working patterns and strategies for managing stress.

By having libraries remain open all night, universities are sending the wrong message to their students and enabling a terrible habit that will make it harder for them to cope with stress in the future.

While I can appreciate that Universities want to do all they can to continue attracting students, this objective should not come at the expense of wellbeing.