We re Glad You re Here We re Here to Help Amy Honigman, Ph.D. Graduate Wellness Specialist Counseling & Psychological Services Graduate Assembly Offices / Tang Center
So How s Berkeley So Far? Exciting? Scary? A lot to adjust to: o Some of you are leaving paid jobs o Some fresh out of undergrad o Some are new to the Area - new to the States o Getting courses and housing together o Meeting new people o What / who is important to remember?
First Things First Self-care is essential- it makes the rest go more easily Important to: PLAY Get enough sleep ---Your courses are demanding This is not a contest of who is tougher! Eat a balanced diet Get some exercise daily! Talk honestly with peers - Appreciate Cultural Differences Did I say this yet? PLAY, the bay area is the best! Balance is the key
Graduate School Ups the Ante Invested in your passion Becoming the person you want to be Proving yourself to your profession What you have to offer Keeping up with colleagues Financial payoff
Are you an IMPOSTER?
Nope, Sorry You re Not People who feel like Imposters are often high achievers who focus on the (often small) discrepancy between expectations & actual achievement Not paying attention to when they do DO well Many people in academia compare themselves How do we really KNOW others are better? Does Instagram or Facebook tell the truth? Pressure not to fail: Feels as though so much pressure not to fail to avoid being "found out." This leads to not being able to enjoy/internalize success
Handling Criticism and Learning from Mistakes
Be OPEN- Be a Learner If you knew everything you wouldn t be here! Being open to learning - Dweck s Mindset There is NO shame in learning, but too much pride gets in the way Cultural differences in how we deal with this Remember - Not all teachers are highly experienced in honing their social skills
It s Really OK to Ask for Help Admitting mistakes, seeking help, involve intentional expressions of vulnerability, - we fear being rejected or being judged negatively, Psychologists research Journal of Personality and Social Psychology found contrary to our worst fears, having the courage to show our vulnerability will often be rewarded. People generally relate better to others because we can relate to them as humans. we take a more negative view of our own vulnerability than we do of other people s Brené Brown s book Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, and Lead Argues, based on interviews she s conducted and other qualitative evidence, that we love seeing raw truth and openness in other people, but we are afraid to let them see it in us Vulnerability is courage in you and inadequacy in me.
Stigma
STRESS
Self Care in Graduate School is Not an Oxymoron! Know what stresses you Know your limits Don t take on too much just to look good SLOW DOWN, take a breath - Meditate? Get enough Sleep & Play BE KIND TO YOURSELF!!! Social Support SEEK HELP!
Social Support Family Friends Grad MeetUp? Peers Advisors Professors Organizations, clubs or faith groups, cultural affiliations Learning Resources and Professional Helpers Counseling And Psychological Services
Identifying Symptoms & Knowing When To Seek Help Feeling overwhelmed, persistent sadness or emptiness Loss of motivation Feeling Isolated Procrastination, difficulty with concentration Late on assignments Need to be perfect means taking on too much Depression, anxiety, bad temper, irritable Decreased energy, appetite changes Thoughts of suicide or death
REACH OUT!!! Getting Help! Professors, Academic Advisors Visit in house counselor if there is one in your department Graduate Assembly office Monday afternoon and Tuesday mornings. Secure Message me to make appointment Always welcome to come to Counseling Psychological Services at Tang drop in M-F 10 to 4:30 Our website WWW.UHS.Berkeley.edu/students/counseling