Gradlife

By: Michelle Bancroft, GradLife Ambassador

As everything slowly starts to reopen in Toronto, it seems that things may be getting back to ‘normal’ (whatever that really means!). However, I feel like the months of isolation and the fear surrounding getting sick from other people will have lasting effects. So I have been spending a lot of time thinking about how we can deal with the mental well-being issues caused by the pandemic?!

A friend gave me really good advice the other day, they told me to think about the times when I felt most happy and try to explore all the aspects that lead to that happiness. By doing so, I was able to conclude that I am most happy when I am in the present moment and away from the constant anxiety of what the future will bring and the depressing weight from thoughts of what has already happened.

This in a nutshell is Mindfulness, being present in the moment. When I boiled down all the elements of the times when I was most happy they all had the same thing in common – I wasn’t trying to control the situation, I was just being in the moment and enjoying it!

This sounds like such an easy state to emulate, just stop thinking about the future and the past. But, have you tried it?! Unfortunately, it is much more difficult than it sounds and takes practice and focus. This is why they call mediation and mindfulness a PRACTICE. Striving for a state of being fully present in the moment is something you must work on and continually be practicing.

Luckily, being a graduate student at UofT there are many opportunities to learn about and practice mindfulness! The Multifaith Center has the Mindful Moments programs, which are still offered online during the pandemic. Additionally, yoga can also be an incredible tool to help to bring and keep you in the present moment. There are online yoga classes for students available through Hart House, as well as Brown Girls Yoga.

Also, sometimes it’s not enough to just attend mindfulness programing and you might need some more help getting into the present moment and slowing the destructive future and past thoughts in your head. That’s ok, I have been there too! This pandemic has left us a lot of time to be stuck in thoughts that can easily spiral out of control and feel like they are consuming you. When it all starts to feel overwhelming, we as graduate students at UofT also have access to Student Support Services. These services include confidential over the phone professional counseling.

I have, and continue to use, these services as an important tool to help me stay present and enjoying the moment. The support staff at UofT, and through our partner organization, are here to help you during and after the pandemic with any mental health or well-being concerns! As a graduate student times can seem tough, but there are so many great options and resources to help you get through it – and enjoy your time as a UofT graduate student.

By: Michelle Bancroft, GradLife Ambassador

Are you an adventure junkie like I am? Avid traveler? Or just getting a bit of cabin-fever and want to have a change of scenery during this pandemic?! Here are some ideas of adventures you can safely take this summer while respecting physical distancing!

Top 5 Summer Adventure Ideas:

1. Hit the road

If you have access to a vehicle, there are many places you can travel to within Ontario, and even within your city! With international travel being restricted, this could be your summer to see more local areas. There are lots of beautiful lookouts and quaint towns to explore – while staying physically distanced from others. Pack some snacks, and take a long drive solo, or with your housemates. This is a great way to go on an adventure while still staying safe!

I know I love seeing the water, something about watching the waves, or even the smoothness of calm waters that helps me feel connected to nature. Many beaches are closed to walk around, but that doesn’t stop you from driving by the lakefront and parking with your windows facing the water. Scarbrough Bluffs is another place I have frequented throughout the pandemic. I often drive through the area finding small streets that have the best view of the water and sitting in my car with windows rolled down, or take a stroll if the area is empty. Do you love the water as much as I do? Perhaps this can help nourish you, without needing to leave the country.

2. Playing tourist in your town

Have you ever just walked your neighborhood with no destination in mind?! This might be your chance to get lost and wander down all the small streets within your area. Personally, I have discovered several new parks in my area, that I never knew existed. I even found three new tennis courts that are now open for singles games! I have even gotten lost on several occasions, which actually made me feel like I was in another country exploring a new city. I have also gone down to UofT St. George campus and wandered all the side allies and streets, exploring places that had previously been too busy and fast-paced to really enjoy. Have you seen how beautiful the blossoming trees are on campus lately?! I highly recommend a stroll, perhaps even a physically distanced walk together with a fellow grad student, around campus. You may need to experiment with the best times to walk around to make sure you have adequate space to physical distance from others, but it’s worth it!

Do you need a little more inspiration? Here you can find links and downloadable maps to tons of trails throughout the Toronto area – https://www.toronto.ca/explore-enjoy/recreation/walking-hiking/trails/ If you’re not currently in Toronto, check out your city’s website!

3. Camp out

Whether you have kids, or you are just a kid at heart, camping is always a fun adventure! Grab a tent and your sleeping bag, and head to your backyard for an overnight adventure in the outdoors. My cousin is a very busy mother of two small children, and she recently decided to make backyard camping a monthly event for her and her family. They are lucky enough to have an area to create a small fire where they roast marshmallows, make smores and tell kid-friendly ghost stories. This one night a month of outdoor fun has been a great way to keep her family having feeling positive about this summer and knowing that not all adventures are cancelled!

Additionally, some campsites throughout Ontario are now open, but to make sure you have the most up to date information check out http://www.ontarioparks.com/en 

4. Take a spin

Why not try a change of pace?! Strap on a helmet, and get cycling! There are so many paths throughout the city and beyond to explore. I don’t have my own bike, so I am delighted to see that bikesharetoronto.com remains open and has been expanding stations throughout the city. This is fun way to explore even further than you would normally get on foot. The Bike Share options have big baskets at the front of each one so you can bring water, blankets, and perhaps a whole picnic to be enjoyed along your ride. I know I will be using this service tons throughout the summer!

Additionally, Medisys has some helpful tips for you to keep in mind; “Remember to wear a homemade mask while cycling to protect others from your droplets, and keep a distance greater than two meters from people biking in the same path.” Biking can be a fun and safe way to have an adventure within your own city.

5. Plan an epic post-pandemic trip

Is there a destination you have always wanted to travel to? This could be your opportunity to start planning it. Regardless of when the trip becomes a reality, you can still have fun planning, researching, and combing the world wide web for suggestions. I had to cancel my overseas travel plans for this summer, so I am taking this time to research destinations more in-depth so that I can be best prepared as soon as overseas leisure travel becomes possible again. Start a scrapbook, download some travel podcasts, maps, and guides, and enjoy the planning stage of your next travel adventure. My favoruite website to help me plan trips is https://www.lonelyplanet.com/

I hope this helps you feel like you can still have fun and be adventurous throughout the pandemic this summer, while still staying safe and healthy. If you have any additional suggestions on pandemic-safe ways to travel this summer, please leave them in the comment box, I would love to know your plans and thoughts!

This blog was based on a Medisys article entitled “5 Travel-free adventures to plan this summer” and the full article link can be found here – https://blog.medisys.ca/5-travel-free-adventures-to-plan-this-summer

By: Michelle Bancroft, GradLife Ambassador

Hi everyone, I am Michelle Bancroft the new GradLife Ambassador and I am overjoyed to have the opportunity to share helpful tips, tricks, and resources so that you continue to get the best out of your graduate experience at UofT!

 Picture of me! (Michelle Bancroft)

Who am I?! Great existential question. The short of it is, I am a graduate student like you! I am currently doing my Master in Adult Education & Community Development, at OISE. I did my undergraduate in Kinesiology, a post-graduate in Workplace Wellness and Health Promotions, and I dabbled in two years of Respiratory Therapy school before I found out it wasn’t the right place for me. I bet many of you have had windy paths to get to this point as well!

I also bet that many of you were not expecting to have this majour pandemic as an obstacle in the road to completing graduate school – I know I wasn’t! However, I am trying to use this unexpected departure from my “normal” life routine to embrace learning to be more adaptable. The way that I see it, all of us navigating this new experience are actual at an advantage to have time to flex our ‘adaptability’ muscles, and practice for all the inevitable ups and downs in our lives.

Therefore, it can be helpful to focus on the great skills your building through these unprecedented times, and Forbes.com has an excellent article helping you do that! In their recent article Five Skills Everyone Needs To Become More Adaptable In The Coronavirus Era — And Afterward, author Jarret Jackson explains how to harness you developing adaptability skills and highlight them to future employers. However, you can also use the recognition of these new skills as a way to embrace some of the positives that are coming from this current situation.

Jackson (2020) explains that “adaptability is both an attitude and a capability: It’s thinking differently about problems so that there are always opportunities over obstacles”. Doesn’t that sound great?! He goes on to describe his SCIFF acronym for the 5 characteristics of adaptability. Curious what they are???

Check out this article for the full details!

ARTICLE LINK

Picture from article Five Skills Everyone Needs To Become More Adaptable In The Coronavirus Era — And Afterward, by Jarret Jackson, 2020

I hope you enjoyed my first post! Leave a comment below on what you thought about this article, post, or any questions. I can’t wait to connect with all of you and provide you some more fun and engaging tips, tricks, and resources to help enhance your experience as a graduate student! Until the next time, stay happy, healthy, and adaptable! 🙂

Written by Alex Torrie, Former Gradlife Ambassador

Hello Fellow Grad Students, and welcome back to the Gradlife blog.

While I have been at home, I have been able to engage more in some of my favourite hobbies. One of those hobbies, is baking! In case you also enjoy baking, or are looking to try something new, I wanted to share a couple of my favourite recipes with you. I’ve tried to choose ones that require ingredients that are hopefully some that you may already have at home.

Oatmeal Banana Bread

Have a couple of ripe bananas laying around? This is a great and straightforward recipe that I love as a snack, and because of the oatmeal, it also makes a great breakfast!

Tip: You can easily make this recipe without oatmeal and it is still just as delicious. I sometimes add chocolate chips as well!

S’more Mug Cake 

When I am feeling like a quick treat, mug cakes are my favourite! The ups sides are that you tend to need fewer ingredients and and smaller amounts overall, and all you need is a microwave! The great thing about mug cakes is that there are so many recipes out there so its easy to find one that fits the ingredients you have at home.

Tip: This recipe calls for small Hershey bars, but I always just use chocolate chips, or more recently, chopped up chocolate Easter eggs!

Flourless Oatmeal Chocolate Chip Cookies

Members of my family are Celiac, so we often try and bake with gluten free flour or with no flour. These are a great as a treat and also as a little breakfast bar (can you tell I like sweets for breakfast?).

I hope that even if you’re unable to do some baking right now, that you can try some of these recipes in the future. Or, if you’re not in to baking, that you’re able to do your favourite hobbies and enjoy some “me” time. Either way, happy hobby-ing!

Talk soon,

Alex

By Hifza, G2G Peer Advisor

As G2G peer advisor at the Graduate Conflict Resolution Centre I see a lot of examples of the types of academic, professional and interpersonal conflicts that occur in the graduate setting. Recently I’ve been spending a lot of time in quarantine musing on the ubiquitous nature of conflict. As the world grapples with the current pandemic, I cannot help but think about how we can find conflict in every direction we look. Tensions are running high as a result of shortages of personal protective equipment for medical professionals, rising employment and economic instability, and debates over how long to maintain the current mass-quarantine measures. These are all macro-level examples of conflict situations, but we all experience conflicts on the micro-level, in everyday life. These conflicts can cause strong visceral emotions and leave us feeling that what is important to us is being threatened.

So how do we better navigate the day-to-day-conflicts? Are there ways for us to take steps to minimize conflict and minimize the chaos and destruction it can leave in its wake? Research has shown that we can take steps to ensure conflict results in the most positive outcome possible.

Let’s close our eyes and think back to a difficult interpersonal situation we have faced and try to answer these questions in your head:

When did this take place?
Where were you?
What did you think was at stake? Did you know what the other person wanted?
How did you feel in the moment – angry, afraid, sad, nervous, impatient?
Was there a power imbalance?
Was the outcome of the conflict best case or worst case?

Feeling that you have been able to prepare for a situation to the best of your ability can be empowering. Reflecting back on your answers to these questions, consider how you might do things differently if you were approaching a conflict in the future:

Location & Timing: In conflicts, it is important to control the scenario (time & place) in which it happens to the best of your ability. When you are going to talk to someone about a difficult topic, it is best to try to book a time and place which makes everyone feel safe, with enough time to explore the topic (interests, options and next steps).

Emotions: There is rarely conflict without emotion. Take a moment to acknowledge what you are feeling. It’s ok to feel frustrated or sad when faced with a conflict. Naming the emotion and understanding what you are feeling however, will prevent you from “reacting” aversely, bring visceral reactions under control, and therefore allow you to become “proactive”.

Best-case & worst-case scenarios: Identifying the object of the conflict allows you to pinpoint what you hope to gain, and what would be the best case or worst-case scenario. Weighing potential gains and envisioning a best-case outcome would also allow you to control your emotions, which can overcome the best of us and may lead to adverse situations.

Be Proactive: Conflict can often creep up on you unaware, and therefore it is essential to be proactive so that you can turn a potentially negative experience into something positive. Indeed, the resilience of human beings is amazing; for every single macro conflict mentioned above, we are doing the best we can through gathering more information, working and collaborating with each other, and thinking about best- and worst-case scenarios. We will continue to do so as we confront the hurdles that will be inevitably placed in front of us in our lifetimes.

Together with my fellow G2G Peer Advisors we help fellow students navigate academic, professional, and interpersonal conflicts that occur in the graduate school. If you are facing your own conflict and would like to talk, please feel free to connect with a G2G Peer Advisor either through our Skype drop-in events or through booking an appointment on www.clnx.utoronto.ca.

by: Hifza Buhari, G2G Peer Advisor (Graduate Conflict Resolution Centre)

It has been a few weeks since we all decided to save each other’s lives by going into hibernation in our homes. As graduate students, this could have changed your research trajectory and caused many forms of productivity to come to a halt. It may also have compounded feelings of isolation, something we struggle with already. You are not alone! I’ve compiled a list of great podcasts from the perspectives of graduate students like you who are going through different struggles; COVID-19-related or not.

Choose your pick below and happy listening!

1. Joshua Hall and Daniel Arneman started the Hello PhD podcast to “ease the way for students, postdocs, faculty, and scientists that navigate the same hard questions” they had during their journey. Some of their popular podcasts include “When research sucks”, “How to Avoid a Toxic lab”, and most recently, “Coronavirus, and Life Outside the Lab”. This is especially a great podcast because it talks about how academics are adjusting to changes with the current pandemic.

2. Double Shelix is a podcast created by women in STEM for women in STEM! Created by Sally Winkler and Kayla Wolf, it discusses the struggles of graduate and faculty members as they navigate pertinent issues such as how to handle a new faculty position, converting lab skills to industry positions, extracurricular involvement, and how to handle imposter syndrome.

3. Inspiration Dissemination is an award-winning radio program hosted every Sunday night at 7 pm (PST) on KBVR Corvallis at 88.7FM. Founded by Joey Hulbert and Zhian Kamvar, the show invites a different graduate student each week to talk about their lives and research interests. Their podcast aims to create an avenue of “human connection and inspiration during a more isolated time”.

4. Chats over Chai is a brand-new podcast created by a diverse group of professionals and graduate students from various countries and educational backgrounds. Their first episode, FOMO, discusses the changes that have occurred to their lives during the pandemic and philosophical musings on life and beyond.

5. And last but-not-least, The Hilarious World of Depression, is a podcast not necessarily by and for graduate students, but is still relevant for us due to current state of affairs (i.e. isolation). It is an award-winning podcast that presents the struggles of depression in a funny, honest, and moving way. Indeed, it has been endorsed by graduate student redditors (I kid you not) as a great podcast that helped them through graduate school.

If you find yourself wanting to chat about the issues raised in these podcasts, or your own academic or interpersonal conflict, please reach out to a G2G Peer Advisor. The Graduate Conflict Resolution Centre is now offering online drop-in sessions and appointments via Skype throughout the week. No issue is too small to discuss! Please visit CLNx for drop-in hours and appointment times.

Hello Fellow Grad Students!

Today I had my second class with zoom since we all started doing physical/ social distancing.  It was a new experience, but I found that it brought a small sense of normalcy and routine back to my week that I had been missing.

It was also nice to hear how my classmates were doing among all the changes to our program and time in school. I am sure there are a lot of ways our academics are being affected, beyond not being in a classroom. I know many cannot go to their labs, and resources on campus are no longer open.

As we all adjust to the restrictions involved in this situation, I thought I would share a couple of tips that have been helpful for me.

1. Keeping one place at home to be my “study place”

This has been helping me to feel more “in the zone” when I sit down in this spot to do work. My brain knows that this is the space where I get work done (or try to!)

2. Putting my phone down and turning off the news for periods of time

It has been really nice to take breaks from the constant news on what is happening. I like staying up to date on things, but my mood and brain need a break every now and then to focus on something else.

3. Not putting pressure on myself to be super productive

from @blessthemessy on instagram

Reminding myself that not every second of every day is going to be uber productive just because I am spending more time at home!

4. Taking a moment to focus on something in front of me to help me feel more present 

I have been finding my mind is focused on the future, on all those uncertainties. It has helped me to feel calmer to choose something around me, or out the window, to focus on as a way to bring myself back to the present moment.

5. Looking for signs of spring 

Seeing little flowers blooming when I go for walks, or feeling the temperature getting a little warmer, or noticing green buds starting to grow on trees!

There is a lot of uncertainty swirling around and there is no right way to cope with all of that and the changes we have all been facing. I believe we can do it though, and I hope that despite all of this you have been able to find your own joy and ways to care for yourself.

Talk soon,

Alex

Hello Fellow Grad Students!

It has been some time, and a lot has changed since I last posted. I am wishing everyone the best as we navigate these changes together.

As I find myself with more time at home, I am not short of school work to do, but I have also been picking up some books to read for leisure. Doing things like this that I enjoy has been helpful for me during this time, and keeping a balance of things that I need to get done and things that help me feel relaxed and joyful.

I wanted to share what is on my leisure reading list with you! This list is currently represented in a stack of books on my shelf, in the order that I want to read them. First up, is the one I just started:

1. Catch and Kill by Ronan Farrow 

So far this book is very interesting and gripping.  It is a true story about investigative journalism, specifically the work that was done to expose Harvey Weinstein.

2. The Alice Network

The copy that I have of this book has the shiny gold “Heather’s Pick” (CEO of Indigo, no big deal) on the front, and I have also had this one recommended to me by multiple trusted sources.  This book is historical fiction based on the true life of a WWI woman spy, Louise de Bettignies.

3. Medicine Walk by Richard Wagamese 

A friend gave me this book along with high praise for its story and writing. I am definitely excited to read it.

Finally, I wanted to recommend a book that I finished reading over the Holiday break: A Man called Ove by Fredrik Backman. 

This book is about a grumpy old man who tries his best to avoid others and has a very particular way of living his life and how he eventually opens up to others in his neighbourhood. What I love about this book is how it highlights the power of community and love. The author also has a really funny writing style,  I laughed out loud multiple times while reading it! It is a really heart warming and funny read.

I hope that I have stoked some interest in the books that are on my reading list. Feel free to let me know in the comments if you’ve read any of them, or any other reading suggestions that you have!

Sending everyone my best wishes.

Talk soon,

Alex

Hello Grad Students! Welcome back to the Gradlife blog. This week, I want to introduce you to a fellow graduate student, Sepehr Sa ! Sepehr is PhD student in Mechanical Engineering, and we met at one of this year’s Grad Escape events. I wanted to bring another voice to the blog, one from a grad student who has a very different experience as a grad student than I do. Sepehr and I met for a chat and discussed his experience as a grad student at UofT. Without further adieu, everyone, meet Sepehr!

A: If I remember, you’ve been at UofT for a while… 

S: Yes, I am doing my PhD now, and I also did my masters and bachelor’s degrees at UofT, so that’s… 10 years here now.

A: Wow! You must know this place pretty well by now. What is it like to do your master’s here vs a PhD, any noticeable differences?

S: Depends on the professor. I think there are differences. The general idea of masters is to get one thing and do it over and over again. In some senses, for Masters you don’t have to do a lot of novel stuff. For PhD it is assumed that you have passed that stage of learning how to research, and now you produce something novel, so that means publishing. So that’s why it is longer in duration than a masters. Although a lot of people, especially in engineering, do the accelerated program. I haven’t done that. I did my master’s, worked for a year as researcher, travelled a bit and then did my PhD.

A: What made you go back to school after taking that time off?

S: I did not like the 9-5 job life, and academia has a freedom or flexibility that I enjoy… it feels like being an entrepreneur, and I also love what I research and I enjoy being a researcher. Doing a PhD can be very political, a lot of people want to publish. But other than that, I have a sense of independence that I wouldn’t have otherwise, and I’m doing something that hasn’t been done before so it’s novel and I like that. It’s very creative and involves a lot of problem solving which I like.

A: What is your favourite part about being a graduate student at UofT? 

S: Being on the campus is nice because you’re surrounded by people who want to pursue the same thing as you, so that sense of community is more than when I was working in consulting. The social services (opportunities to meet other grad students) that a university provides is beneficial as well. The focal point about feeling good about grad school is research. When I was in a course-based program, it didn’t feel as interesting to me.

A: What is your research?

S: I am using chemistry, machine learning and nano-technology to come up with new ways to make geothermal energy, sustainable energy more efficient so it could be competitive to a fossil fuel. It is very stressful, but I like the stress. It’s not for everyone, because the pay is not as attractive as it would be if you were working in industry.

A: What do you think has been your greatest struggle as a graduate student? Do you have any tips for other PhD students?

S: The lack of support for mental health has been very stressful, for grad students more so because our insurance covers a lower amount than undergrads for mental health services. My advice for other grad students is  to make use of the other resources such as meditation, mindfulness workshops, to take a more active role in seeking those other kinds of services out to support your mental health. At the end of the day, graduate studies is a very low risk thing, it’s a place for you to learn and make mistakes. I think people go through it without being mindful of it. Everyone seems to be anxious of what they want to do after grad school, rather than making the best of the things around them in the present.

A: Ok, my final question is, what is your favourite study spot on or off campus?

S: My fun place is having different places to study. Jimmy’s coffee is really cool, and I like Robart’s first floor because you can bring in coffee.

There are so many different graduate experiences, and also some amazing research being done! I am thankful for the grad event that I met Sepehr at because otherwise I may not have gotten the chance! You can check out the gradlife events calendar to see the events coming up that can connect you to other grad students.

Graduate Student Experience week is coming up, with some great events around grad student mental health. To learn more, you can check out the event pages for the following events:

• 5 Ways to Wellbeing for Graduate Students
• Lost Days: Putting the Spotlight on Grad Student Mental Health 
• Another great spot to check out is the Graduate Student Wellness Directory

Talk soon,

Alex

Hello Grad Students! Welcome back to the Gradlife Blog.

Graduate school, as I am sure you are aware, takes up a lot of time. When we have so many demands coming at us it can be hard to maintain things outside of school. As I speak to students in my program and also at grad events, I have come to hear about a lot of people who are far from families, find it hard to make the time to see friends, or are doing long distance with their significant other while they are in school.

I myself am in a long distance relationship with my partner and we have been for almost 2 years.  I know many of my classmates are as well.  We are 4 provinces away from each other and deal with a 3 hour time change, which can add to the difficulty of communicating. Everyone’s experience is different, but whether it is a partner, family or friends, it can be hard to feel out of synch with those you love.

With that said, here are my top 3 tips for managing any long distance relationship in grad school.

1. Figure out what will help you feel connected through the distance and share this with your partner/family/friends

When my partner and I started long distance, I said that texting throughout the day would make me feel more connected to him. His was that he wanted to Skype a couple times a week. Knowing what would help each other to feel connected really helped us as we started out.

2. Keep a list!

Sometimes I get so busy that by the time I talk to friends or my partner on the phone, I forget about little things I would have wanted to tell them throughout the day. It might have reminded me of them or I just want to keep them in the loop. I make a list on my phone so I can refer to it when we do connect.

3. Don’t forget to enjoy your experience

While it can be hard to be away from people we love, that doesn’t mean you shouldn’t enjoy your time here! Keeping our focus too much on those far away relationships can sometimes make it hard for us to be present to the opportunities for new connections that are in front of us.

The word that sums up this topic for me is balance. It is not something that comes really easily, but it does get easier with time and communication. It can also be why connecting with others and building a support network here can be so impactful to a fulfilling experience in grad school.

For information on grad events that help you to build connections and have fun, check out the gradlife events calendar.

Talk soon,

Alex