We have all embarked on this PhD journey for a variety of different reasons. Some of us want to become teaching or research professors, some of us want to work in national labs, some of us want to go into industry, some of us want to work in alt-academic careers, and for many of us our post-PhD goals will grow or change during the five or more years that we are part of the CIS graduate student community at UC Merced. The research paths and skills that we need will learn and develop to reach these goals are broad and varying. What connects us as we share this journey, is the culture and community of support and encouragement that we build together and that create the foundation for our shared success and fulfillment throughout the PhD .
Doctoral students have three main sources of social support, friends, family, and faculty. On this page is information that we can use to best support our friends and fellow CIS graduate students, as well as links to university resources & external resources for well-being, health, and mental-health. And of course, please visit our CIS Events & Helpful Links page and google calendar to stay up to date on social and professional development events occurring in our department and across campus! =]
Planners, Google Calendars, bullet journals, special pens, colorful highlighters, fancy stationary, time management apps, accountability groups-- How do we stay productive and not let our research overrun our life?!
Rest is a human right, not a weakness!
Take time for yourself each night and especially on the weekend.
Set boundaries on your working time, turn off the computer and stop responding to emails at a certain time each night.
Set boundaries on your science time and actively schedule your rest/personal time.
Take regular 10-15 breaks throughout the day, walk around campus, listen to music.
Go out of town on weekends!
We are social creatures! Interact with other people, go to events, chat for a few minutes.
Managing working time
Make a schedule/maintain a planner and stick to it!
When you're working, try the Pomodoro Technique! Break down your work into 25 minute intervals with 5 minute breaks in between. After the fourth interval, take a 20 minute break!
Know your limits. If you notice that you are no longer making progress/working effectively, then stop for the day and put your energy into something you enjoy rather than feeling guilty that you're not getting work done.
Exercise! Eat healthy!
Know that this is *your* degree. Set healthy boundaries for yourself and establish healthy boundaries and expectations with your advisor and committee early on.
Find purpose in your work. Frame what you're doing so that it is more than just a box you need to check off, remember why you are passionate about your research!
One great way to manage time is to manage goals an expectations. You can do this by setting SMART goals, Specific, Measurable, Achievable (alternatively, Actionable), Realistic(alternatvely, Relevant), and Time-Specific.
Kahn Academy has an adorable video (above) following examples of how a little brain named "Thinky Pinky" uses SMART goals to accomplish small goals, like doing 2 push-ups, to huge goals like becoming an astronaut on the moon!
UC Merced on making an Individual Development Plan
AAAS on SMART Goals: Mastering your PhD: Setting Goals for Success
Nature.com Career Column on Work-life Balance (and more): Twenty things I wish I'd known when I started my PhD
For a lot of us, the first year of the PhD sucked (maybe even the second, third, ach!). Everyone else seems to know what they're doing, they already have so much knowledge and all the skills (what's a linear mixed effects model anyway?!), and you're so behind. Remember, you're taking on the PhD to learn this knowledge and gain these skills. Not because you've mastered everything already! Here are some resources for handling imposter syndrome, or to at least show you that you aren't alone.
Imposter syndrome as we generally know it, was first described by Pauline Clance and Suzanne Imes in the late 1970s. Clance and Imes coined the term imposter phenomenon to describe the experience of high acheiving women who nonetheless feel like an imposter or phony, as if they are fooling anyone who believes their outstanding academic and professional success. Of course, imposter syndrome isn't relegated to any one gender.
Everyone experiences it.
And higher education can be an exceptional breeding ground for feelings of imposterism. Much of this has to do with university culture. Dianne Zorn of York University states:
Scholarly isolation, aggressive competitiveness, disciplinary nationalism, a lack of mentoring and the valuation of product over process are rooted in the university culture. Students and faculty alike are particularly susceptible to IP feelings.
And for graduate students, much of the risk of imposterism arises from the transition into graduate level research and the stereotyped characteristics of those who pursue graduate school. Many of us have always been overacheivers or perfectionists. When we have had concrete benchmarks and goals to aim beyond, these traits have historically helped us succeed. However, much of grad school (and science/academia beyond) lacks structure or clear benchmarks to indicate when you've done (more than) enough. The goals are often ambiguous and changing. Even explicit structure in your degree program can be overriden by unwritten expectations. You may be required to take classes, but you are told that only your research output matters. Combined with overacheivement and perfectionism, the grad school environment can easily augment the feeling of being a fraud. So what can we do about it?
First know that:
Keep a journal of your achievements.
Know that you have value. That you are here because of your merits.
Own your accomplishments! Tell yourself "I earned this on my own merit and I am awesome!"; not "Wow, that was lucky..."
Mentor others! You'll remind yourself how much you do know when you help someone else navigate their path.
Seek support outside your academic program. Go to social events. Talk with your family. Take a vacation.
“As scientists, we're exploring new ideas, which means you don't always know the way forward, and that is fertile ground to create impostor syndrome. Keep barreling through, because you're doing what you're supposed to — exploring new directions and asking novel questions.” -Wendy Suzuki
"You break out of imposter syndrome by--by practice and work and moving through, you know. Because what's the alternative?
"The alternative is that you're told you can't. You're the worst cadet so you quit. And where are you? Still in the cement right? Still stuck in the dirt that you were in...and you can't see anything else because you're stuck.
"But every time you bring fruit and sit at a table, you see more, you learn more, you learn about yourself, and you learn more about the system, right?
"That's how you break out of imposter syndrome.
-Michelle Obama
Graduate student life is a uniquely stressful experience, often unlike anything our family or friends outside of graduate school have ever experienced. It is important to seek support from our friends and mentors, and equally important to seek out professional support when we need it.
Counseling and Psychological Services (CAPS) at UC Merced offers many resources for UC Merced students including various support groups and individual counseling. However, appointments for individual counseling via CAPS often have an extended wait list or must be made via a wait-and-see approach during walk-in hours. This year the UC has partnered with LiveHealth Online as a way to increase student access to medical and counseling professionals. Online therapy provides the advantage of meeting with a trained therapist on your time and within the comfort of your own home, and there is no need to wait until a crisis to seek help.
As fellow graduate students, we can provide a supportive environment for our colleagues by celebrating our successes, by listening to our challenges, and by encouraging each other to get out from behind the desk and pause for a moment or to seek professional care when we are having trouble.
Are you a graduate student? Feeling stressed? Counseling can help! (GoodTherapy)
How do I know if I need therapy? (American Psychological Association)
11 Very good reasons to go to therapy (Huffington Post)
Interactive Infographic on Mental Health in Grad School (GoGrad)
LifeHealth Online is an affordable service available at only a $15 copay for any UC Merced students who have UCSHIP (the UC Student Health Insurance Plan). You can schedule a video visit with a board certified doctor for medical visits, counseling visits, as well as psychiatry visits. In addition to appointments scheduled on your time, you have the option of remaining with the same doctor or therapist for all of your care or of working with someone new.
Find more info regarding the LiveHealth Online partnership from the UC here, and schedule your online appointment directly with LiveHealth Online, here.
1.877.GRAD.HLP (1.877.472.3457)
Text HOME to 741741
National Suicide Prevention Lifeline
1.800.273.TALK (1.800.273.8255)
Counseling & Psychological Services
Office of the Ombuds Not therapy, however the Office of the Ombuds provides a confidential, informal, neutral, and independent place to discuss any issue or concern you have on any matter whatsoever. From their website:
`You don't have to be in an extreme conflict or problem to come in to talk. Issues are often easiest to resolve before they have a major impact. We like to say we can be, "Your first step, last resort or anywhere in between."
This google site is meant to accompany the CIS program's official website, at cogsci.ucmerced.edu. Visit the official website to learn more about current students and faculty and for guidance regarding program requirements. We've tried to include up to date information and forms (i.e. for advancement to candidacy) on this CISGradStudentGroup google site (e.g. in our "What is an IR?!" section), but always keep in contact with your committee, UCM Graduate Division, or ask your fellow grad students if you need any help navigating the paperwork side of the PhD process.
Have a question? Find a broken link? What to add information to this site, or an event to the google calendar? Contact the CIS GradStudentGroup at ucm.cis.gradstudentgroup@gmail.com