I am sure that most of us are aware of, or have been told something about, the positive effects that maintaining a regular schedule can have on our overall well-being. Routines and consistent daily habits, or lack thereof, have both been shown to play major roles in all aspects of our lives. Zubek et al. (2021) stated that, “ a stable routine, including physical exercise, hobbies, regular sleep hours, and minimal time spent in front of the computer, helps maintain a good mood”. These are things that may seem expected and obvious, but they are actually highly correlated with our mental, physical, and emotional health. In March 2020, many of us experienced sudden and extreme changes to our daily routines. Without the habits of waking up for work, going to extracurriculars, or interacting with friends, we began to realize how repetitive, monotonous, and programmed our days were. Depending on how quarantine impacted you specifically, the majority of us were no longer following strict schedules and probably struggled to fill those empty gaps in our days. This leniency and free time may have encouraged some people to establish new, gratifying routines consisting of things like finding new hobbies and/or building healthy habits. For example, r esearch showed that adolescents who spent more time doing physical activities and maintaining daily routines during quarantine were much less likely to display depressive symptoms (Ren et al., 2021). However, this lack of structure could have also contributed to depleted energy and motivation. In fact, sedentary behaviour has been demonstrated to negatively impact mental health, especially including an increase in low moods (Diamond & Byrd, 2020). Again, this is all very subjective to how people were specifically impacted by COVID-19. Regardless, this was a time when we became aware of the important roles that habits have in our everyday lives. We began to realize the power that we actually held in creating routines that worked for us – which is something that we never really had the flexibility to explore pre-pandemic. Instead of just doing what we thought we were supposed to be doing, we, for the most part, could choose how we wanted to spend our days. This contributed to an increased sense of autonomy and self-expression. Personally, one thing that really allowed me to tap into this independence was asking myself, “What is going to best serve me today?” Taking a minute to check in and think about how I could show up for myself in the best way possible is something that really changed the way that I approached those dull quarantine days. I acknowledged the opportunities that I had to actually make my own decisions and tried to make the most out of my days by doing the things that I wanted to do. Notably, the things that I wanted to do looked different from day to day. If I woke up with energy and a desire to move my body, then a workout would have best served me. Conversely, if I woke up with no energy, I would accept that and simply let myself enjoy a rest day. The keys here are balance, self-awareness, and intention. We learned that we could build habits and create routines that made us feel good. Of course, some days might have looked gloomier than others, but that is part of the process. It is trusting your ability to check in with yourself and make the decisions that will benefit you the most, whether that is crossing everything off your To-Do list or watching Netflix all day. You are accommodating your needs. My ultimate favourite tip is to make your bed, every single day. This small task does wonders for your mental health, including giving you a sense of accomplishment, organization, pride, and much more. It encourages you to get up and start your day by taking ownership of your space, taking control of your actions, and doing something productive. Routines and habits have always been important factors in our overall well-being, and quarantine really made this apparent to a lot of people. Remember that you have much more power than you have ever been made to believe. Best of luck to you all on your life journeys! Angelica Galluzzo is the podcast host of The Revolutionized Mind , a platform about all things mental health and well-being. She has an Honors degree in Psychology and is SafeTALK, ASIST, and Mental Health First Aid Certified. Angelica is passionate about providing a safe space for others to share their story, improving education around well-being, raising awareness about various mental illnesses, and learning how to embrace true authenticity. You can follow her on Instagram, TikTok, and Facebook @therevolutionizedmind and can find her episodes on any podcast platform. Check it out here https://anchor.fm/therevolutionizedmind References Diamond, R., & Byrd, E. (2020). Standing up for health – improving mental wellbeing during COVID-19 isolation by reducing sedentary behaviour. Journal of Affective Disorders, 277 , 232-234. http://dx.doi.org/10.1016/j.jad.2020.07.137 Ren, H., He, X., Bian, X., Shang, X., & Liu, J. (2021). The protective roles of exercise and maintenance of daily living routines for chinese adolescents during the COVID-19 quarantine period. Journal of Adolescent Health, 68 (1), 35-42. http://dx.doi.org/10.1016/j.jadohealth.2020.09.026 Zubek, J., Ziembowicz, K., Pokropski, M., Gwiaździński, P., Denkiewicz, M., & Boros, A. (2021). Rhythms of the day: How electronic media and daily routines influence mood during covid‐19 pandemic. Applied Psychology: Health and Well- being, http://dx.doi.org/10.1111/aphw.12317

Introduction Until I was diagnosed with an (invisible) autoimmune condition, I had been generally healthy for most of my life. I had spent my 20s travelling, seeing live music, building lasting relationships, and starting my career in academia. I had worked as a Teaching Assistant in many different courses in my department and coordinated several research projects. I had travelled to conferences all over the world and I knew that I wanted to work as an academic for the rest of my life. Everything was on track and I was feeling excited for the future. My story begins in 2012, shortly after I had submitted my PhD dissertation. It had been a challenging experience, but I was happy that I had managed to persevere and complete it. I was blessed to have amazing family and friends, and a job that I loved. I was feeling hopeful and looking forward to the next stage of my career. As I started my first contract (adjunct) role, however, it was clear that I was not well. Every morning I would wake up and my eyes would be red, raw, and very painful. I tried using multiple different kinds of eye drops but they only provided temporary relief. What was happening? I visited an optometrist and was referred to an ophthalmologist, who told me that my eyes were exceptionally dry but otherwise normal. In retrospect, however, this was the first sign that something was wrong. Getting a Diagnosis Over the next 24 months, I had become more and more exhausted as I tried to figure out what was going on. I started to have a lot of trouble sleeping and felt worn out all the time. I felt anxious as soon as I opened my eyes in the morning, but I could not pinpoint why. I kept going to my primary care doctor and explaining how bad I felt, but she was unable to provide a diagnosis. She knew that I usually worked between 60 and 70 hours a week at work, and kept telling me to take a leave and get some rest. In retrospect, this was good advice, but it did not solve the problem. My physical health continued to decline and I began to suffer from gastrointestinal symptoms, which resulted in hospital admissions for tests. Whenever I described my intense workload in academia, doctors would advise me to consider taking a step back and reducing my work hours, but I was determined to secure a tenure-track position and unwilling to consider this idea. I became more and more anxious over time, and my sleep declined simultaneously, to the point where I was only sleeping between four and five hours a night. I began to lose weight although I felt hungry all the time, and started to feel like I was losing control of my body. This was incredibly distressing, and I started to feel overwhelmed and miserable all the time. Finally, I went back to my doctor and requested a comprehensive set of blood tests. This time, the results revealed why I was suffering so much: my thyroid levels were highly abnormal, to the point where I was advised to see an endocrinologist without delay. The diagnosis? A “textbook case” of Graves’ Disease “… an immune system disorder that results in the overproduction of thyroid hormones (hyperthyroidism).” It is a common condition and frequently affects women younger than 40. I had virtually every symptom, and I was now a member of the chronic illness community. Riding the Rollercoaster While Graves’ Disease is highly treatable with medication and other treatments, there is no guarantee that any of these will work long-term. Even individuals who choose to have their thyroid removed will need to take medication for the rest of their lives. I opted to try medication and immediately began a daily regime of high doses of meds. I found that while this resolved my symptoms in the short-term, it certainly was not a cure. Although I felt physically better, the side effects of the medication were hard to manage. For the first time in my life, I gained weight rapidly and found that it was impossible to lose, as the medication slowed my metabolism dramatically. While I was grateful to be feeling better, I began to realize that this would be a life-long struggle. Within two years, I was in a tenure-track position and working very long hours (again), and soon understood that I was more likely to experience a “flare” in my illness when I was burnt out and exhausted. My blood test results reflected this too, and I have stayed on a rollercoaster of medication changes for almost a decade. Sometimes, I can last several months on a low dose, but I inevitably experience a flare up of symptoms, leading me to consult my endocrinologist to adjust my dose. I have yet to consider other options to manage the disease, such as surgery, but may do so in the future. At the moment, I try hard to eat well, sleep well, and manage the stress in my life, and I have finally learnt to take weekends off! In the words of Frances Ryan, “Self-care has become a new priority – the revelation that it’s perfectly permissible to listen to your body and do what it needs.” The “New Normal” While I have no doubt that the burnout culture and incredibly high workload expectations in academia contributed to my illness, I am lucky that my institution has been supportive of the accommodations needed to manage my illness effectively. For example, I rarely have classes scheduled early in the morning, as I frequently have physiotherapy and personal training sessions at that time to help maintain my strength and overall fitness. I have several friends in academia with chronic illnesses too, and they have been a very important source of support. It is a club that no one wants to join, but I feel very grateful for the support that I have received. I would encourage any other academics who live with a chronic illness to check out the resources available. More broadly, I encourage people to advocate for themselves to ensure that they receive the support that they need from their institution and involve their doctors if they need additional assistance. I am lucky to have a wonderful multi-disciplinary team who provide me with excellent care, and I know this has made a difference on the trajectory of my illness. I doubt that I would be able to work full-time as a tenured academic now without the support of these medical professionals, as well as my family and friends. That said, living and working with a chronic illness in an industry that emphasizes productivity and high achievement is challenging. I still have many days when I feel guilty that I simply cannot work the same hours that I used to. Often, I long for just one single day when I feel rested and energized. For the most part, I have accepted that this is my new normal, but the grief can still take a toll on my mental health. When I feel like this, it is important that I reach out and talk to people who can empathize with and understand what I am going through. Overall, what has this experience taught me? Firstly, many of us live with chronic illnesses and many of these conditions are invisible. Until I get to the point where I am visibly unwell, no one knows that I have Graves’ Disease, but the unpleasant symptoms affect me long before I reach this stage. Please be kind and understand that there is enormous truth in the saying that “everyone is fighting an invisible battle.” Perhaps more importantly, I have learnt that in academia, it is easy to get caught up in publishing as many papers as possible, getting promoted as fast as you can, and winning multiple awards for your work. My chronic illness has taught me that none of this “white noise” really matters. At the end of the day, there is nothing more important than your health. Please put yourself first. Source: Mayo Clinic. (2020, December 5). Graves’ disease . https://www.mayoclinic.org/diseases-conditions/graves-disease/symptoms-causes/syc-20356240

If you want to avoid burnout, anxiety, and depression, this article can help. As a student, working on your mental health is essential amidst the rigors and demands of dealing with academics and maintaining a personal life. This is because your mental health can have far-reaching consequences on your overall productivity in life. Your mental health is like an internal state that controls your entire well-being as a person. So, if you want to level up your game as a student and improve your mental health, the 5 Bes can help. 1. Be Organized As a student, organizing your academic life and other aspects of your life is something that you should really consider, because it will make you feel more comfortable, prepared, and happy. The fact is, academia is only a part of your life - there are other parts of your life that make it whole. So, being organized is a good way to keep the different aspects of your life in sync. A great way to be organized is to write down specific goals and develop a plan for achieving them. Why should you develop and write down specific goals? Whenever you sit down with a pen and paper to set goals, your mind becomes focused. Your thoughts will begin to align and you will achieve a form of clarity. With this clarity of thought, you will be able to think about what you want to achieve, which you can then document as goals. Once a goal is set and a realistic plan is developed, you will begin to feel a deep excitement that can propel you to take corresponding actions towards achieving your goals. Once you begin to make progress with your goals and plans, the excitement derived from knowing that you have things under control and that you are making progress can benefit your mental health. Eventually, you will be surprised at how your productivity levels have improved despite all of the demands in your life. You can also use productivity apps such as workflowy, notes, or Google calendar to help you stay organized on a daily basis. 2. Be Restful Simply put, make time to care for your body. While this may sound obvious, some students actually overlook the simple principle of taking time to rest. They often go through their days attending lectures and visiting friends, and then spend their nights studying, working, or socializing with little or no time to properly rest their body. This is not healthy for the body or sustainable. We all need a healthy body to stay productive. Try to maintain a regular pattern of sleep. A lack of proper sleep can leave you feeling tired and overwhelmed, and can lead to your body producing reduced amounts of dopamine and serotonin - which are chemicals that help to keep stress, anxiety, and depression at bay. To keep your body healthy, also consider regular physical exercise and eating healthy too – you are what you eat. And hey, be aware of “binge eating”. This can be a hint that anxiety, burnout, or depression is around the corner. Keep in mind that physical health and mental health are tightly connected. The healthier your body, the healthier your mind – and vice versa. In the same vein: the more tired and unhealthy the body, the more mental challenges we are likely to face. 3. Be Accountable By simple observation, I have discovered that people who are accountable for their actions and time seem happier and more productive than those who are not. The reason is simple: when you are accountable, you will always have something or someone to check on you and make sure that you are doing what you said you would do when you said you would do it. This can have a profound effect on making you a better person. When we take accountability for ourselves and our time, we hold ourselves to an obligation to perform and effectively execute required tasks, no matter how inconvenient it might be. More so, when you are accountable, there seems to be an urge to want to appear loyal and disciplined to yourself or your accountability partner- especially when that person is someone who you respect and do not want to disappoint. Holding yourself accountable or having an accountability partner, guarantees that you have someone or a group of people to celebrate your big and small wins with. On the other hand, it also means that you have someone or a group of people who will encourage you when you fail or perform below your expectations. Either way, this will help you improve your productivity and make you feel good about yourself. Your accountability partner can be yourself, a coursemate, a faculty member, your religious leader, or even an established professional - as long as they are reliable and can create time for you. 4. Be Empathic The point here is simple: become a support system to others on their success journey. We truly find our happiness when we help others find theirs. We find our inspiration when we inspire others. We truly find ourselves when we help others discover themselves. We find our opportunities when we create opportunities for others. We are social beings; hence, we must practice genuine concern for others. As a student, if you have information or course material that would be of help to others, you can share such information and see your peers succeed without limiting your own success. Every human being should truly be proud of themselves when they help others. So, give help when you can, and do not be afraid to take help from others when you need it. It is not easy for everyone to ask for help, and you may see asking for help as a sign of weakness. On the contrary, it is actually a sign of self-awareness and strength. It is not always easy to ask for what we need! 5. Be Self-aware This is a vital component of improving your mental health and productivity. Self-awareness, or mindfulness, is simply the ability to focus your mind on yourself (your being) and how your actions, thoughts, and emotions influence you. Are you aware of your thoughts, speech, and actions and how they influence you? What do you like/dislike about yourself? How does others’ opinion of you affect you? Can you identify your strengths and weaknesses and how they affect you? What makes you unique? Do you know your purpose? All of these questions are important and can help you become self-aware. Self-awareness can be developed when you begin to consider how your values, actions, goals, and purpose align with the environment that you currently find yourself in. As a student, becoming self-aware can help you relate better with yourself and improve your relationship with others. When you exercise your mind and work on being self-aware, you will realize that you are able to align your values with your actions more comfortably. This will ultimately increase your happiness level and improve your productivity. Let’s draw a close here. There you go! It’s all in your productivity toolbox! I hope that incorporating these tips will help make a difference in your journey to becoming more productive and balanced as a student and in life in general. For more tips on wellness, mindfulness and meditation, you can visit www.samavirameditation.com and follow us on Instagram ( @samavira.meditation ). You can also sign up (for free!) to join our live guided wellness sessions: www.samavirameditation.com/signup We’re looking forward to welcoming you into our community. Until then, Be Well! Lauren’s bio: Lauren is the founder of the international wellness brand Samavira and a certified Meditation & Mindfulness instructor trained by Buddhist Monks in Thailand. As a meditation trainer Lauren believes integrating the concept of mindfulness in all aspects of life creates sustainable balance & success.

DISCLAIMER: This article solely expresses the author’s views, experiences, and opinions. This article contains mature subject matter, including the graphic description of an act of suicide. This article discusses suicide for the purpose of sharing the author’s experiences and opinions in an effort to help individuals who can relate to the author, not to sensationalize or encourage acts of self-harm or suicide attempts. If you or someone you know is considering, or have attempted, acts of self-harm or suicide, please reach out to a trained professional as quickly as possible by calling a suicide hotline or 911/your local emergency number. Please consult a mental healthcare provider before creating or changing your treatment/therapeutic plan. Reader discretion is advised. The train was delayed. I joined my restless fellow commuters alongside the stretch of platform parallel to the train tracks. The strip of yellow paint warned of the dangers of crossing through to the darkness that awaited me on the other side. An invisible shield cloaked in a thick line of visible yellow paint; a wall that would not be strong enough to restrain my dark thoughts from becoming a grim reality. The colour of the sun confined to a strip of caution painted onto the ground - perhaps to encourage me to think ‘happy thoughts”. It cautioned me, however, into taking a few big steps back, positioning me behind the designated yellow border. “What purpose does this border serve?” I thought to myself. I leaned forward as my overbearing curiosity hijacked my train of thought. I looked to my left; people wearing sweaters with their sleeves rolled up to their elbows, people wearing headphones - big ones, perhaps to filter out the sound of exasperated people -, people whose eyes darted left and right surveying their surroundings just in case. “But just in case what?” My curiosity persisted to ask. I could feel the oblivion that sheltered me. It was like my personal cautionary umbrella that I carefully held onto to protect me from the daily intrusive reminders of my once happiness turned dark. I could feel it pull away as the train on the other side arrived, bringing with it an aggressive gust of wind. My eyes darted back from my hypervigilance to the yellow strip in front of me. In a daze, I took two steps forward. I could feel the eyes of some of my fellow commuters watching me. I stopped and slowly looked over the edge, onto the tracks, almost hesitantly, as if there was a part of me that was still afraid of my last fall into the abyss that I managed to crawl out from. I made it out to the other side; a different person perhaps, but alive. I could hear the faint voices of my past and uncertain present; they pushed me into the emptiness; into a place where I saw the world through the eyes of distortion – back to a time when the sweet taste of chocolate turned bitter and the soothing sound of music turned intrusive. Everything felt like a dream, I had floated away. My flesh was as present as the moment itself, but my psyche lived in a place that did not exist outside the confines of my own existence. The Train Tracks; rusty. Some parts of the tracks were surrounded by pools of discoloured liquid; clear water with a touch of pink mixed in from the copper-coloured rust, forming a pigment on a painter’s pallet that could be used to paint characters in motion. A set of eyes appeared from between the tracks; a little black dot above the right eye; a nose that looked like mine. He smiled at first, but then his eyes closed. I took another step back, but the image continued to paint itself. He lay there. “Why is he laying on the tracks?” I thought to myself. His feet were bare, covered only by a label held by the big toe of his left foot. My vision began to double, the beat of my heart drummed a vibration that foretold the chaos that was about to overcome me. I could feel the sensation of water running down my cheeks, but my eyes remained fixated on the tracks. “Look at him, he finally looks like he’s at peace” I heard a voice echo. His palms faced the sky, covered in a layer of darkness that seemed to have released itself through the creases of his hands. It was as if his depression breathed out a final sigh of relief at its successful escape from captivity, transitioning to freedom. I watched as the chain that adorned his neck began to grow incrementally until the interlocking became clearly visible; cratering the surface of his chest. The layer of darkness that covered his hands covered parts of his chain too. Suddenly, I blinked and opened my eyes to discover that his chain had taken the form of a noose made from corroded heavy metal. I could see him, crushed with grief, carefully disassembling the chain from the swing he set up in his living room for his daughters, only to reassemble it as a vessel through which his soul would escape. The train roared past, returning with it my attention to the yellow border painted across the pavement in front of me. There he lay, motionless. As I stood over a version of the brother that ceased to exist, I waited in silence, desperately, for him to open his eyes. I watched attentively for the rise and fall of his chest. Still, in a state of trance, I looked up to discover his handprints on a wall. They horrifyingly illustrated his struggle after he let go. “He didn’t want to die” I whispered to myself. “He felt like he didn’t have any other options”. A gust of wind from the train arriving at the opposite end of the platform pulled me back from my journey through time, leaving me breathless and in tears. Consumed with sadness, I took a few steps past the thick yellow border to the edge of the platform. As I stared down at the train tracks, I realized that the same darkness that freed itself from within my brother had been seeking its own release from within me for years. I lusted desperately after peace and happiness, but it continued to remain a love unrequited. I knew deep down that he did not want to die. He was exhausted from the sleeplessness; he embodied life but walked around feeling numb enough to feel as though he was already dead. We shared so much in common, but while I stood at the edge of the train tracks, held hostage by my past, one thought held its sword up battling the darkness of my thoughts and determined to win the age-old argument against myself; do I live in pain or die in peace? The thought that I did not have to die to feel alive again won the battle fought in despair, and I took a step back and continued to wait for the next train. In Memory of ACE

Everyone has heard the phrase “woke up on the wrong side of the bed” or the concept of “not being a morning person”. Do you ever have those days when you cannot get your act together? You just sit around, scroll through social media, scribble on some flashcards, and suddenly, half the day is gone. Now you cannot get anything done because you are too busy being angry with yourself, then you become even angrier about being angry, and so on. Once this negative feedback loop is initiated, it becomes increasingly difficult to stop it and get back on track. An effective way to alleviate or avoid this problem altogether, is to have a fixed morning routine, because it gives your day structure right from the start. I used to start most of my days hating life, or I would sleep in and ignore my plans – only to feel guilty once I eventually got up. If you have the same issue, try the simple tips below for a minimum of seven days in a row and you may start to notice the difference! It can be hard to stick to a routine on weekends and initially it will take some willpower, but establishing this routine can get you through your days much more effortlessly. 1. Get consistent sleep: Easier said than done, right? But if you can get into a routine of getting up at the same time every day, after seven days your brain will be on track to develop this habit and it will become much easier. However, this will only be the case if you go to bed at a similar time each night – or at least get a similar amount of sleep. The ideal amount of sleep that we require varies from person to person, but 7-8 hours is recommended. Avoid natural light and try herbal remedies, such as teas, if you struggle to fall asleep. 2. Drink water once you wake up: While sleeping, we can lose a high amount of water and wake up feeling dehydrated. Considering that more than 70% of your brain consists of water (1.1), it is very important to hydrate yourself first thing in the morning. To make it easy for yourself, try leaving a glass of water beside your alarm. 3. Maintain a healthy diet: Consider what you are putting into your body and when. If you are eating takeaway pizza at 10 pm, how do you think that could impact your morning? Answer – much more negatively than you might think, because when our bodies are digesting food late at night it can affect the quality of our sleep and deep sleep is critical for a lot of key bodily functions. Try to avoid eating less than 3 hours before you go to sleep. Following a structured eating routine such as intermittent fasting can help – if your doctor approves, try it for a change and see how you feel. 4. Start the day with an easy win: Make your bed. I personally find that if you keep your bed clean and organized, it can reflect your state of mind. It can also help first thing in the morning to give you a sense of accomplishment and can help to set the tone for the day. 5. Put your phone down: Do not start your day by looking at your phone and scrolling through social media. How you start your day is generally how you will continue it. You might also end up seeing something that puts you in a bad frame of mind or causes you to feel negative emotions. Try to set an alarm on something other than your phone to help kick this habit. Do not forget to avoid your phone before you go to bed too, to help improve the quality of your sleep. 6. Control your caffeine intake: Avoid evening and night-time caffeine, and try to avoid having coffee early in the morning. If you wake up feeling stressed, tired, or are just not feeling well, coffee might seem like the solution, but it can actually increase your cortisol levels (stress hormone) and make you feel worse temporarily (1.2). You may also crash early in the day. 7. Have a strict morning routine: In theory, the less effort and brainpower that you exert in the morning, the less of a struggle the rest of your day will be. If your body and mind already know what to expect, your morning can end up running a lot smoother. For example, I walk to the gym most mornings, so I keep my bag packed, my water beside my bed, and my clothes ready to go. The key idea here, is that the less brainpower used in the mornings for ultimately irrelevant decisions, the more you will have to use throughout the rest of your day. 8. Add an element of exercise to your morning routine: For example, go for a walk, have a yoga session, swim, run, or do some weight training. It does not have to be a full workout, fitting in quick exercises will help. Physical fitness ensures optimal lung and heart capacities, thus supplying your brain with sufficient oxygen. Small amounts of exercise in the morning are enough to improve your memory and enhance information processing for the rest of the day, and can have numerous other health benefits (1.3). Remember – “if you win the morning, you win the day”. Good luck! Written by: Kevin Cahill Instagram: @mindsetmattersmagazine Sources: 1.1 https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects 1.2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/ 1.3 https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

written by Alex Truong of The Front Page Initiative “Taking breaks is an essential part of working efficiently.” This idea has become ubiquitous in this day and age; everybody knows it, yet many people continue to grind away at their work nonstop for hours on end. Oftentimes, these are the same people who say that taking breaks just does not suit their work style. While this could be the case, it is more likely that they simply are not taking breaks in a way that works for them. If you find that your usual breaks are not boosting your productivity, here is a new way to take breaks that many researchers have begun advocating for. What are Microbreaks? “Work first then play” is a classic saying that several of us have heard throughout our childhoods. However, recent studies have recommended that small periods of “play” be interspersed within work time to boost productivity; these little pockets of playtime are referred to as “microbreaks”. The reasons for suggesting these microbreaks are both mental and physical. These short breaks act as a mental reset button, allowing for increased concentration after resting for just a few minutes. In a study conducted by Rees et al. (2017), participants who were given a 5-minute microbreak performed better on their attention-testing task compared to those who went without a break for the entire 45-minute experiment. The physical benefits of a microbreak are quite apparent as well, especially for those who live a relatively sedentary lifestyle. For example, getting up for a few minutes to do some light stretches can prevent injuries that are caused by prolonged periods of sitting. Microbreaks can also help in professions that involve prolonged physical activities — shown in Park et al. (2017), where 57% of the participating surgeons self-reported positive benefits on a surgical day in which they incorporated microbreaks with exercises. Taking enjoyable microbreaks has also been linked to better mental health and a more positive attitude towards work. With a multitude of benefits bundled into such small packages, microbreaks can incorporate mental and physical efficiency into your workflow. How to Spend Your Microbreak When it comes to taking microbreaks, how you spend it is completely up to you. As long as your microbreaks are short and enjoyable, they should be effective in rejuvenating your mental focus. It is also important to mix up what you do for each microbreak, as activities can become less satisfying after repetition. Try various techniques and activities to see what works best for you. However, if you are having some trouble deciding, researchers do have a few recommendations; light exercise and other activities in a natural setting are common suggestions as they can have both mental and physical benefits. A study conducted by Lee et al. (2015) showed that participants who took a 40-second microbreak to view a flowering meadow completed their assigned tasks with significantly fewer errors than their control group, who instead viewed a concrete roof. These results do not imply that microbreaks must be done outdoors. If it is inconvenient to do so, or you simply do not enjoy nature all that much, you can still have an effective break in another environment of your choice. But if the idea of spending time outside does not abhor you, it is definitely a good option to consider. It is also advised to stay away from social media during your microbreaks, as they can be too stimulating for your brain, preventing it from getting any real respite from work. The attention-grabbing nature of social media can also cause you to spend more time taking breaks than you intended to. While the length of an effective microbreak is based on personal preference, it is important to hold true to your chosen length of time. A good starting point for determining how long your microbreaks should be is to try out common strategies, such as the Pomodoro technique. The Pomodoro technique utilizes a cycle of one 25-minute work period and one 5-minute microbreak, followed by a longer 15 to 20-minute break after four repetitions of this cycle. Others find these work periods too short and opt for an oddly specific 52-minute work period followed by a 17-minute break, a method championed by productivity app DeskTime. Research has yet to find a general consensus for how long a microbreak should be, so once again, experiment to find what works best for you. Takeaway By incorporating these microbreaks into your workflow, you will soon find that you have more time to take longer breaks. The increased productivity that comes with taking these microbreaks creates a snowball effect, allowing for longer breaks that help prevent burnout and give you time to pursue other interests and pastimes. These longer breaks are naturally better at getting your mind off of work as they often occur outside of work hours. As such, taking both types of breaks is necessary to keep a good work-life balance. If you find that you have not been doing either recently, why not start by adding a few microbreaks into your work periods? It is important to start small when making changes to your work habits to boost productivity, and microbreaks are one of the best ways to do that. Being small is in the name, after all. How would YOU spend your microbreaks? Let us know in the comments below! 💬👇🏼 References Bennett, A. (2015). Take five? Examining the impact of microbreak duration, activities, and appraisals on human energy and performance [Doctoral dissertation, Virginia Commonwealth University]. VCU Scholars Compass. https://scholarscompass.vcu.edu/cgi/viewcontent.cgi?article=4949&context=etd Gifford, J. (n.d.). The rule of 52 and 17: It’s random, but it ups your productivity. TheMuse. https://www.themuse.com/advice/the-rule-of-52-and-17-its-random-but-it-ups-your-productivity Gorvett, Z. (2019, March 12). The tiny breaks that ease your body and reboot your brain. BBC. https://www.bbc.com/worklife/article/20190312-the-tiny-breaks-that-ease-your-body-and-reboot-your-brain Kim, S., Park, Y., & Headrick, L. (2018). Daily micro-breaks and job performance: General work engagement as a cross-level moderator. Journal of Applied Psychology, 103 (7), 772–786. https://doi.org/10.1037/apl0000308 Kohll, A. (2018, May 29). New study shows correlation between employee engagement and the long-lost lunch break. Forbes. https://www.forbes.com/sites/alankohll/2018/05/29/new-study-shows-correlation-between-employee-engagement-and-the-long-lost-lunch-break/?sh=4ab4a1c54efc Lee., K. E., Williams, K. J. H., Sargent, L. D., Williams, N. S. G., & Johnson, K. A. (2015). 40-second green roof views sustain attention: The role of micro-breaks in attention restoration. Journal of Environmental Psychology, 42 , 182-189. https://doi.org/10.1016/j.jenvp.2015.04.003 MacKay, J. (2018, October 30). How to focus: The 5 key elements for attention management, focus, and flow . RescueTime: blog. https://rescuetime.wpengine.com/finding-focus/ MacKay, J. (2019, September 3). The surprising power of “microbreaks”: Why small, frequent breaks are the secret to productivity, focus, and well-being. RescueTime: blog. https://blog.rescuetime.com/microbreaks/ Park, A. E., Zahiri, H. R., Hallbeck, M. S., Augenstein, V., Sutton, E., Yu, D., Lowndes, B. R., & Bingener, J. (2017). Intraoperative “micro breaks” with targeted stretching enhance surgeon physical function and mental focus: A multicenter cohort study. Annals of Surgery, 265 (2), 340-346. DOI: 10.1097/SLA.0000000000001665 Perl-Pollard, K. (2020, May 11). Working from home through COVID-19? Take micro-breaks and perform better, UCalgary expert says . University of Calgary. https://ucalgary.ca/news/working-home-through-covid-19-take-micro-breaks-and-perform-better-ucalgary-expert-says Rees, A., Wiggins, M. W., Helton, W. S., Loveday, T., & O’Hare, D. (2017). The impact of breaks on sustained attention in a simulated, semi-automated train control task. Applied Cognitive Psychology, 31 (3), 351-359. https://doi.org/10.1002/acp.3334 Umbrella. (2019, September 28). Psychological detachment - how to get the most benefit from your down time. https://umbrella.org.nz/psychological-detachment-how-to-get-the-most-benefit-from-your-down-time/ Weir, K. (2019). Give me a break: Psychologists explore the type and frequency of breaks we need to refuel our energy and enhance our well-being. Monitor on Psychology, 50 (1), 40. Retrieved July 2021, from https://www.apa.org/monitor/2019/01/break The Wellbeing Thesis. (n.d.). The importance of taking breaks . https://thewellbeingthesis.org.uk/foundations-for-success/importance-of-taking-breaks-and-having-other-interests/

*Disclaimer: This article contains mature language. Please read it at your own discretion.* This weekend, I was extremely unproductive. I ended up spending most of my time in front of screens at home, and if you asked me, I would probably take a long time to recall exactly what I did. So, now I am seizing the end of Sunday to start drafting this blog to make myself feel better, because I feel shitty about how I spent my weekend. I wanted to put this here before talking about what makes sense scientifically and logically, because, honestly speaking, we all go through similar things as human beings. First, let us agree that productivity relates to a lot of different aspects of our lives. Being unproductive can make you feel like you are stuck simply because you are not actively doing something. It is important to note that resting is not being unproductive. Instead, it is a powerful tool to help us recharge and prevent us from experiencing burnout. This weekend, my unproductivity pertained to procrastination. In the era that we live in, productivity is more than work or education-related – it has also seeped into our social life. For example, FOMO (fear of missing out) allows ‘unproductivity shame’ to prevail in social settings. However, it is important to be mindful of the way that we view productivity. Why Do We Have The Feeling Of Guilt After Being Unproductive? Putting things off seems so easy on the surface, but the amalgamation of negative emotions that we experience afterwards can be quite toxic for our mental health. According to a group of researchers, during a period of procrastination, one of the few emotions experienced alongside this phenomenon is guilt (Pychyl, 1995.) There is something rewarding about taking a break but there is always that lingering feeling of guilt when you feel like you have not ‘earned’ it. You may also feel guilty because you are overworking yourself and are clouded by the toxic work culture that is perpetuated through social media nowadays– in this case, please do take a break. However, if you are anxious about a task and are avoiding it, which does more harm than good, then we suggest that you address exactly why you are avoiding this task and face it. When your decisions are based on negative sentiments towards yourself or the thoughts of others, such as guilt, it is time to rethink your motivation and reframe your perspective. The feeling of guilt, in this scenario, relates to how we define ‘unproductivity’. Unproductivity is defined as not producing goods and services with exchange value (Collins English Dictionary). This was and still should be a technical noun used only for the production of goods and services. However, in this capitalist society that uses ‘productivity’ to measure a person, just ‘being’ is considered unproductive. There are a lot of reasons contributing to this phenomenon, but a big part of it is the perceived transparency that we are getting through social media. Nowadays, we are able to see practically everything everywhere on the internet. We are looking at strangers’ lives through lenses, which ultimately puts immense stress on viewers who inevitably compare themselves and their lifestyle to those that they see on social media. From the opposite end, it is also stressful to be watched and judged by people whom you have never met in real life. Social media can raise your expectations of yourself to unhealthy and unrealistic levels. Think about it, it is good to aim high, but are unadaptive means of achieving unrealistic goals really necessary…or healthy? This constant comparison can cause a vicious cycle of negative motivation – indeed, you are still able to achieve your goals, but forcing yourself to complete your tasks out of guilt and shame can create a toxic relationship between your wellbeing and performance. So, Is There A Solution To This Dangerous Norm? Before shedding light on the solution itself, I would like to bring your attention to some of the red flags that you may experience with this dangerous norm. Remember that you can only solve a problem after identifying it and its root causes. Consider the following phrases: Feels guilty about not studying/working because other people are. Feels bad about staying at home because everyone is socializing to the max. Feels horrible about procrastinating but continues to do so because they are not motivated, and feels even worse afterwards because they just cannot seem to get motivated. Feels shitty about anything that makes them feel good personally, and is not deemed worthy by people around you or the society in general…. Do any of these phrases sound like you? I am not trying to prove anything, but rather trying to make you see that you do not have to experience these feelings. At several points throughout one’s life, one gets tired and stops to take a rest. That is a typical pattern in life. However, some people may stop taking breaks because they see breaks as ‘a sign of weakness and inefficiency, or unnecessary’. Things are moving at a faster pace now, thanks to technological advances, and we are moving even faster. Now, I am not making an excuse to procrastinate in work or social life - both are essential parts of my life. The real question here is how can we be productive without messing with our wellbeing? It is all about moderation. Changing your perspective on productivity can be done. The challenge is to identify with your new perspective and realize that you can achieve your goals while prioritizing your health and wellbeing, without feeling guilt or shame. Here are 5 tips to help you achieve this change: 1. Accept who you are Being willing to improve does not mean putting yourself down when you are not at your best. You can only be better if you accept who you are now and continue working towards who you would like to become. 2. Accept that you will feel tired and demotivated Nobody is perfect – you will never feel alert and motivated 24/7, humans are not built like that. When you do feel tired and demotivated, ask yourself why and address these root causes. Always dig deeper. 3. Know that what is affecting you right now will not affect you forever Have you had a childhood experience where you thought your world was about to fall apart? When you look back now, does that event seem so significant? Does it feel slightly comical to you or even ridiculous? It can be difficult to see the bigger picture when we are going through a situation, which is problematic because this can alter our perception of the world entirely. 4. Being overly productive can be counterproductive Being productive is a good thing, but good things do not always come out of being productive. Getting things done is no doubt important, but everything has good and bad sides - and so does productivity. When you are obsessed with the idea of being productive (or frankly anything else), you may become so heavily focused on that single thing that your life essentially revolves around it. As your comparative expectations become unrealistic, your disappointment will also grow. This could throw you into a negative mindset before you realize that you have been missing out on the positive things in life. This type of obsessive focus just diminishes any form of joy, don’t you think? 5. Know what being productive means to you The most important takeaway from our article is to know what productivity means to you. Everyone has a different mode of working and living, hence we may all have different perceptions of the same concept. Having your own expectation and standard of productivity will help you in terms of setting a realistic goal, and making sure that you do not get swayed by others’ opinions and behaviors. It is definitely easier said than done, but having your own interpretation of productivity is the key to finding balance. On the side note, here is a quote from a blog that I saw, named ‘Fuck productivity’: You deserve to merely exist. Reference: Pychyl, T. A.: 1995, Personal Projects, Subjective Well-Being and the Lives of Doctoral Students. Unpublished doctoral dissertation, Carleton University, Ottawa, Canada.

Julia Schetelig is a Psychology and Global Management student at Earlham College and the founder of Generation Impact, a resource-platform to empower young people to make a difference. J ulia has worked for Amala, designing a peace-building syllabus for refugees, and as a research assistant at the Peace and Conflict Neuroscience Lab at the University of Pennsylvania. Currently, she is working at the United World College of South East Asia in Singapore, the boarding school she graduated from. ----- If you are like me, the few days before the start of the semester sometimes feel more stressful than the semester itself. I call it “stressing about the potential of being stressed in the future” - and if you too are currently haunted by nightmares about sitting in a lecture hall completely unprepared: welcome to the “stressing about stress” club. Where does this anxiety come from? Stress is currently the buzzword in our society. Publications are full of articles about “How to manage your stress” and “Foods to eat to reduce your stress and anxiety” - suggesting that our culture has become more aware of mental health. Stress is often framed as something that we should avoid or reduce in our lives, yet, simultaneously, “being stressed” is also expected. If you are not stressed, then you are obviously not working hard enough and you are lazy! So really, the new expectation is to still give 150% at work and school - and to also spend 2 hours meditating on the patio every day, because, as we all know, stress is bad for you. This is why we are now not only stressed because we have so much on our plate, but we are also stressed about being stressed. Aahhhh. Framing it psychologically: Musturbation I would like to introduce you to a wonderful psychological theory referred to as “musturbation”. (Yes, you did read that correctly and I am glad that I have your attention now). The central element in this theory, originally developed by Dr. Albert Ellis, is that many humans cling to “musts and mustn’ts” and “shoulds and shouldn’ts” - states or outcomes that we believe are absolutely necessary. Why are they necessary? Because we have been taught to believe that if we a) perform poorly in school b) do not get the promotion c) do not have the perfect body and d) are not happy all the time, people will love us less and that our lives are less meaningful. Dr. Ellis does not propose to get rid of these beliefs - after all, it is better if you perform well at school, get the promotion, and are happy. People often get confused when psychologists try to teach about acceptance, because they think that we are arguing that all these things do not matter, while they, of course, do. The only thing that we psychologists encourage people to do, is to reframe their thinking. Instead of: “I must get an A on this exam, otherwise, I (insert your fear) …” try to think: “It would be nice if I got an A on this exam. But if I do not, it is not the end of the world”. You can consider this a mantra. Now, as simple and banal it sounds - this is a hard concept to internalize, and it takes a lot of discipline and self-love to allow yourself to acknowledge that what you consider to be a massive failure is probably just a bump in the road. You can apply the musturbation concept to all kinds of things: even stress itself! Instead of thinking: “Oh my goodness, I am so stressed, which is bad for me. How do I get rid of it?”, try to think: “Ok, I am noticing that I am getting a bit stressed… Alright, I guess I am a bit nervous for the beginning of school - this is natural”. This way, you do not have to stress about being stressed! I strongly encourage you to try this out the next time that you feel a “bad” emotion. Tell yourself that it is okay to feel that way, and you may immediately notice a weight lifted off your chest. Two-Factor Theory: We perceive what we think we should perceive Here is one of my favourite psychological experiments by Dutton and Aron (1974) : A group of heterosexual men go on a hike with an attractive female researcher. Throughout the hike, the female researcher approaches each of these men, makes friendly conversation, and then gives them her phone number. Now, the key to this study is that the attractive female researcher approached half of the men while they were on a swaying wooden bridge, hundreds of meters above the water. This was a bridge that even if you are not afraid of heights, it would definitely get your heart pumping. The rest of the men were approached while the group was walking on a typical path on the ground. Later, the research team behind this project recorded which of these men called the female researcher to ask for a date - and which did not. The interesting finding was that the men who were approached by the attractive researcher on the scary bridge were significantly more likely to ask her out on a date than the men who were approached on the typical path. Why? Dr. Le Doux’s Two-Factor Theory argues that we look at our environment to help us label the emotions that we feel. Think about this: love, hate, frustration, and fear - all of these emotions actually have the exact same physiological responses: your heart beats rapidly, your palms may be sweaty, and your digestive system slows down amongst other physiological responses. Of course, love feels very different from fear. But why? According to Dr. Le Doux, this difference occurs because we look at our environment. “Oh, my heart is beating so fast when Jill is standing close to me, I must be in love with her”. “Wow, my heart is beating really hard and there is a bear that is about to kill me, I am probably afraid”. Of course, you do not actually think any of this, it happens subconsciously in a matter of milliseconds. None of the men approached on the swaying bridge thought that the fact that they were on a bridge influenced their feelings for the female researcher - they just thought that it was because she was attractive. Now, what does all of that have to do with stress? There is a wonderful TED talk by Dr. Kelly McGonigal “How to make stress your friend” , where she explains that when people reframe their signs of stress as signs of excitement, the negative health effects that we usually recognize when someone is stressed disappear. To synthesize this with the Two-Factor Theory: you look at your environment and society to label your emotions. When all of your friends are talking about how stressed they are, then whatever you must be feeling must be stress too, right? Well, I encourage you to think twice! A second mantra to take into the new school year is: “I am not stressed, I am just excited and my body is energizing me to be ready”. On a more personal note, I am the master of stressing about being stressed and I completely understand if your initial reaction is “those theories seem to have a lot of flaws - does this really apply to me?” Well, yes and no. Of course, these theories are flawed and they do not explain everything about stress and emotions. Nonetheless, they serve as two strong science-supported tools to help you take care of your brain during this upcoming semester. On that note, let me end with my top five science and logic-supported tools to help you take care of your mental health: It is okay and necessary to say no to things ! (You can always scale up your involvement in extracurricular activities, but perhaps start by only committing to as much as you know you can handle.) When you feel overwhelmed and stressed, do not push through, take a break ! Sleep. Sleep. Sleep. (Actually, this is strongly science-supported!) Be kind to yourself (I know that this has become a platitude, but I really mean it. If you start to truly be kind to yourself, you will see massive changes and growth in your life.) Rely on your support network . (We often think that we are the only ones feeling a certain way or struggling with a certain thing, but, usually, we are not. Lean on others for support, which can also be a great way to create close emotional bonds.) Bibliography Dutton, D., & Aron, A. (1974). Some evidence for heightened sexual attraction under conditions of high anxiety. Journal of Personality and Social Psychology, 30 , 510–517.

“You can’t start the next chapter of your life if you are re-reading the last one” - Michael McMillan When emotional pain is holding you back from healing, it is a true sign that you are not moving forward in a growth-oriented way. One of the best ways to heal is to take the time to learn from past experiences and use those lessons to focus on growth and forward momentum. Let those lessons give you the power to propel yourself forward in life. If you are trying to move forward from a painful experience or past mistake, but you do not know where to start, check out these 8 tips to help you let go. 1. Create a positive mantra to counter limiting beliefs How you talk to yourself can help you move forward, or keep you back. Reciting or reading a mantra to yourself in times of emotional pain can help you reframe your thoughts. Instead of telling yourself, “I can’t believe this happened to me!” try a positive mantra such as, “I am fortunate to be able to find a new path in life-one that is good for me and will help me grow.” 2. Practice mindfulness Some of the ultimate breakthroughs we have in life come by applying learning strategies, developing an empowering story, and ensuring that you are in the right state to move forward. Practicing mindfulness can help you achieve these breakthroughs by helping you become fully aware of your thoughts, which can help you re-focus on your goal of moving forward. To help you practice mindfulness and condition your mind, feed yourself empowering stories and practice being mindful and present. When we start to plan too far ahead or think too much about our past mistakes, our freedom to choose how we respond to our lives can feel limited. 3. Engage in self care Finding the time to do what you truly enjoy, and taking some time away from work and other responsibilities, can be a rewarding and necessary action to take to help you re-focus on your goal of moving forward. Many of us do not practice self care as much as we should. If you struggle like me, then you may feel like there just are not enough hours in the day to do what you would like. Try waking up earlier or asking for help to get your daily tasks done, and spend a little more time prioritizing yourself and your needs. 4. Do not let your past control you In some cases, when you are holding onto the past, you are trying to retain control of something that is simply out of your control. Acknowledge what is holding you back and determine why you want to move forward. This can be the most important part of letting go, because keeping it in mind can help you stay committed to moving on from the past. Dwelling on the past is letting the past affect you now. Let that sink in. You only control one thing, and that one thing is you. You can regain control of your life, shift your mindset, and start the next chapter of your life today, by letting go of your past. 5. Get out of victim mode Do you ever think, “Everything bad is happening to me? What about me? Why me? I can’t do this.” These are signs that you may be falling into a victim mode or mentality. When we think of things that went wrong in our past, we may use these experiences to make excuses for, or justify, our current actions. We have all had things happen to us that were out of our control. However, try to remember that it is not what happens to you, but how you react to it that truly matters. Encourage yourself to get up, grow, and enjoy the fruits of your growth. A higher sense of self, self-esteem, self-efficacy and self-empowerment are in your future! 6. Focus on the present The more we focus on the present moment, the less impact our past and future have on us. We can be so preoccupied with the past and the future, that we forget to stay grounded in the present. Any growth that you want to achieve in your life will be sparked or maintained by a decision that you make in the present. You have the choice to determine who you would like to be and how you live your life. Choose to live life in the now and claim your ability to change, grow and evolve. 7. Learn how to forgive others and yourself Forgiving and forgetting can be easier said than done, but achieving this can help you move on from wrongs that others have done to you and that you have done to others. Try addressing or reflecting on someone who has hurt you in the past and express your forgiving mindset by saying, either to them or to yourself, “I do not accept what happened between us, but I forgive you and I am putting it behind me.” Lift the weight of negative emotions and memories off of your shoulders. On the other hand, if you have hurt someone in the past, you will need to forgive yourself. If an apology is in order, make your amends. Then, start to forgive yourself by reminding yourself that you understand that you have caused pain and that you have learned and grown from that experience. This process can help you drop the negative emotions that you have been carrying from that experience and become a better and happier version of yourself. You carve your own path. Take your own journey. Make this a life that you are proud of and happy to be a part of. 8. Seek professional help Coming from someone who has actively sought out therapists and counsellors over the years for personal growth and development, this can be a game-changer if you just do not know where to start or how to get to where you would like to be. If you are not sure whether or not this is the right step for you, why not take a chance and try it out? You may love it, or you may find that it is just not for you in the moment, which is okay. The Takeaway To let go of past emotional pain and mistakes, you need to make the conscious decision to take control of the situation, which can take time and require many attempts. You are in control of your life. What has happened in the past is in the past, and remember that you are constantly evolving, so make the choice to move forward every day. Give it time. Be kind to yourself as you practice re-focusing on how you see the past, and celebrate the small victories you have along the way. Best, Katelyn @ Happy By Design Co

* DISCLAIMER: If you are thinking about harming yourself in any way, or know someone who may be experiencing such thoughts, we encourage and advise you to contact mental health professionals for support. Your life and well-being are valuable and important, so please take the time to contact mental health professionals. If you or someone that you know are facing an immediate threat to life, please do not hesitate to contact your local emergency telephone number for support. What Are Coping Mechanisms? Significant life events, whether positive or negative, can cause stress. To adjust to this stress, we may utilize a combination of behaviors, thoughts, and emotions - depending on the situation - to help manage painful or difficult emotions. The combinations that we use in these cases are known as coping mechanisms. Types of Coping Mechanisms There are many coping mechanisms, or styles, that people use, and some may prove more effective than others depending on the nature of the stressful situation and the person who is employing them. It is important to remember that we all cope with different situations in different ways, so the coping mechanisms that work for others may not be as effective for you, and vice-versa. Here are 5 healthy coping mechanisms: Support rather than escape Asking for help, or finding emotional support from family and friends, can be an effective way of maintaining emotional health during stressful times, as opposed to escaping your emotions by ignoring them. In moderation, venting in the company of family or friends can be healthy. Try not to ruminate on the negative, which can lead to strained relationships over time and have negative effects on your mental health. Relaxation rather than unhealthy self-soothing Engaging in relaxing activities, or practicing calming techniques, can help you manage stress and improve your overall coping capability. Unhealthy self-soothing activities, on the other hand, can impede your ability to cope with negative emotions in the long-run. Problem-solving rather than numbing Problem-solving aims to locate the source of a problem and determine solutions to address it. This coping mechanism is often helpful in work situations, as it can prevent or significantly reduce the likelihood of a problem from recurring. On the other hand, numbing or avoidance of an issue altogether may lead to denying that a problem ever existed, which can allow the problem to recur and negatively impact one’s mental health. This unhealthy coping mechanism is usually maintained by distractions, such as excessive alcohol consumption, overworking, or sleeping more than usual. Humor rather than compulsions or risk-taking Pointing out the amusing aspects of a problem at hand and reframing the problem itself, is thought to help deal with problems such as small failures. Compulsions or risk-taking, on the other hand, prevent individuals from effectively addressing the problem that they are facing and negatively impacts their mental health. Physical activity rather than self-harm Regular exercise, such as running or participating in team sports, is a good way to handle stress from different situations. Other examples of physical activity include yoga, meditation, and progressive muscle relaxation among other techniques of relaxation. Self-harm, on the other hand, negatively impacts both physical and mental health and does not help individuals cope with the stressors that they are facing. How Coping Mechanisms Relate To Addiction People who struggle with addiction often employ unhealthy coping mechanisms. Some remain in denial and others may blame themselves for a negative experience - either of which may lead to using a substance or engaging in unhealthy behavior to escape their reality. Drugs and alcohol are most commonly viewed as an escape mechanism since they alter our outlook and make it easy for us to ignore our reality. For those who are struggling with an addiction and have the desire to make a change in their life and their habits, there are many resources to reach out to that can help you take the first steps towards progress and recovery. Problem-Focused Coping Mechanisms Vs. Emotion-Focused Coping Mechanisms Coping mechanisms are often focused on addressing a problem or emotion. Problem-focused coping is helpful when you need to change your situation, perhaps by removing a stressor from your life. Check out some problem-focused coping mechanisms below: Ask for support or advice from a friend or a professional Create a to-do list Engage in problem-solving Establish healthy boundaries Walk away Work on managing your time better Emotion-focused coping is helpful when you need to take care of your feelings, and when you either do not want to change your situation or when the circumstances that you are facing are out of your control. Check out some emotion-focused coping mechanisms below: Clean or declutter your living space Draw or paint Cook a meal Do yoga Drink tea Garden Give yourself a pep talk Go for a walk or jog Engage in a new hobby Exercise Listen to music List the things that you feel grateful for Picture your “happy place” Practice a breathing exercise or meditation Write your experiences or emotions in a journal Find What Works For You The coping mechanisms that work for someone else may not work for you. Painting might help your partner or friend calm down, but you may find that going for a walk when you are upset causes you to think about why you are mad and address some of the root causes of your anger. Test the waters and figure out what helps you relax and cope with the stressors in your life. It is important to develop your own toolkit of coping mechanisms, and remember - there is always room for improvement! Best, Katelyn @ Happy By Design Co Now we want to hear from you... How do YOU cope with stress? Let us know in the comments below! 💬👇🏼

Student Narrative Hello EVOLVERE Community! I am gearing up for exam season and I am feeling stressed out. I have been reflecting on my habits and want to make a change, but I am not quite sure what to do. Typically, when I have a paper due or test coming up, I completely focus on the task at hand by putting all of my time and energy into my work so that I can earn the best grade possible. When I completely focus on something, I tend to give up sleep, which I know is an awful habit. I get stressed and anxious about the things that are coming up, which makes me feel overwhelmed, which makes me feel tired, which makes it harder for me to focus, so my mind drifts, which makes me feel like I have wasted time, which makes me feel like I need to spend more time awake and studying, so I choose to forfeit sleep. I figure that I can always catch up on sleep later. This is an unhealthy cycle that results in me getting little to no sleep for weeks at a time and it is frustrating because once I am in this cycle it is difficult for me to get out of it. Also, although I understand the importance of a work-life balance, when I completely focus on schoolwork, I neglect my social life. It bothers some of my friends and family, they think that it is annoying and rude when I take too long to reply to them or cancel plans, but it is not a big deal to others because they understand that I am prioritizing my schoolwork. To be honest, when I completely focus on schoolwork, I feel overwhelmed, socially withdrawn, and physically, cognitively, and emotionally drained. My grades are important to me and I want to do well in school, but lately, I have been feeling unmotivated and resentful towards school. I know how important maintaining my mental health is, but I always end up neglecting it. At the start of each semester, I truly do intend to prioritize my mental health, but I usually get overwhelmed and neglect it. I guess bad habits are just too hard to change. What Is A Habit? A habit is a sequence of behaviours that are performed so often that they can occur subconsciously. Habits can be developed through experiences, lessons, or from observing others. Habits are labelled good when they produce adaptive outcomes, and bad when they produce maladaptive outcomes. For example, going for regular walks is a good habit, while maintaining an unhealthy sleeping pattern is a bad habit. Going for a walk every evening is a behaviour pattern that has multiple health benefits, which is adaptive because it facilitates longevity. On the other hand, consistently getting minimal amounts of sleep is a behaviour pattern that can have detrimental health effects, which is maladaptive because it can impede longevity. You Can Change Your Habits Changing a habit can seem like a daunting and tedious task, but it is possible. With additional self-awareness, self-reflection, self-discipline, and dedication, you can change your bad habits. Although different habits may require different techniques and different amounts of time to change, outlined below are two general strategies that you can use to help you change your bad habits. Different techniques that address the root cause of the habit that you are trying to change can be implemented within each of these strategies to help change bad habits. STRATEGY #1: Identify & Understand The Habits That You Want To Change Although this strategy sounds easy, you will have to do a bit of soul searching to identify which of your habits have maladaptive outcomes and why you developed them. One way to identify maladaptive behaviour patterns is to recognize them as they occur, which requires consistent honesty, self-awareness, and self-reflection. Another option is to allocate time during the day to reflect on maladaptive outcomes and determine whether your behaviour patterns caused or enabled them in any way. It is important to remember not to simply attribute negative outcomes in your life to your behaviour patterns. You are not the cause of every bad thing that happens in your life. Instead, try to be honest with yourself about which behaviours you engaged in, or decisions you made, have directly caused or enabled maladaptive outcomes. Once you have identified the bad habit that you would like to change, reflect on why you perform it. Is it an easier option? Does it benefit you in the short term, but produce negative outcomes in the long run? Is it a coping mechanism? Once you figure out why you perform bad habits, think about what causes them. Being aware of the intrapersonal or environmental cues that lead to maladaptive behaviour patterns can help you change these patterns by allowing you to recognize when the habit will occur before it does, and prevent it or engage in a different behaviour pattern with an adaptive outcome. STRATEGY #2: Keep Track Of Your Progress Keeping track of the progress that you have made towards changing bad habits can be critical in helping you fully achieve this change. Remember that changing your habits is not a simple goal. Since habits are rooted in repetition to the point where they can occur subconsciously, you will likely experience some setbacks and bumps in the long road to achieving this change, but remember that this change is achievable with patience and dedication. This strategy can involve keeping track of how many times you perform the habit that you are working to change and how many times you recognized cues for this habit but did not perform it. Additionally, it is important to recognize the techniques that you use to prevent yourself from performing the bad habit when faced with the cues that typically trigger it. As different habits require different techniques to facilitate their change, being aware of which techniques work best for you is crucial to your success. Try different techniques to address the root causes of your bad habits and see which technique is most effective for you. Having a record of your progress that you can refer to can help you monitor the ups and downs of your progress and can make it easier for you to tell which strategies work best for you. Journal entries and notes on your phone are examples of effective written records. Response To Student Narrative Hello! Thank you for sharing your experience with the EVOLVERE community. Giving up sleep for extended periods of time is a bad habit with maladaptive outcomes that can be detrimental to your health and well-being. In your narrative, you explained that giving up sleep sparks a frustrating cycle that you cannot end, and that deadlines and tests are cues for this cycle. Based on what you have noted, this behaviour pattern benefits you in the short-term by giving you extra time to study and complete schoolwork, but it causes you harm in the long-run by leading to you feeling overwhelmed, socially withdrawn, and burned out. Additionally, forgoing sleep can actually decrease your academic performance in the short-term and can have detrimental effects on your physiological and mental health in the long run. Your narrative indicates that you understand the different intrapersonal and environmental cues that cause you to engage in this bad habit. Try implementing different techniques to help you change your habit. For example, managing your time to ensure that you get ample time to study, work, take breaks, and socially engage with others, can help you re-energize, re-focus, and overcome the negative feelings that you are experiencing. Developing and maintaining effective coping strategies for stress and anxiety can also help you change this bad habit. Try these techniques and any others that you believe can be helpful in addressing the factors that cause this habit, and take note of which techniques work best for you so that you can make progress towards changing this habit. Remember that completely focusing on your schoolwork does not mean that you have to neglect other areas of your life, you can have a balanced schedule while prioritizing your schoolwork. Have you ever tried changing a bad habit? How did it go? Let us know in the comments section below! 💬👇🏼

As a kid, I was constantly reminded by my family and my teachers that I could grow up to be anything that I wanted to be and that I could change the world. I was told that with consistent hard work and focus the stars were my limit. The thought that I could change the world inspired me and made me feel hopeful. As I grew older, realizing the cruelty and injustice that existed in the world tested my hope, but I knew that these realities only account for a portion of what happens in the world. Now, as I watch the unjust things that repeatedly happen in our world, that spark strong and unified vocal objections but do not bring about change, I feel hopeless and helpless. As children we are taught to speak up for what is right, but what do we do if our voices continue to ring out without achieving change? Stay Hopeful By Acknowledging, Understanding, & Managing Your Emotions Acknowledging, understanding, and managing your emotions can help you stay hopeful. Constant objections to the change that you are working to achieve can take an emotional toll on you. You may experience a range of negative emotions including stress, anxiety, anger, hopelessness, and helplessness. You may also experience burnout, which is a point of physical, cognitive, and emotional exhaustion. These emotions may feel overwhelming and can erode your hope for achieving change. Therefore, it is important to acknowledge, understand, and manage the way that you feel so that you can stay hopeful, focused, and motivated to enact change. To acknowledge your emotions, be honest with yourself about the way that you feel, and remember that your feelings are valid and that you are not wrong for experiencing them. Try to avoid dismissing and judging your emotions, which can add to your emotional strain. If you are finding it difficult to recognize your emotions, try completing statements such as “This experience makes me feel _____.” by filling in the blank with any emotion or emotions that you are feeling. Try to delve into your emotions by avoiding vague responses such as “weird” or “okay.” If you find yourself giving vague responses, delve deeper by explaining what “weird” or “okay” means. This activity can also help you understand why you feel the way that you do. Acknowledging and understanding your emotions can help you mitigate negative emotions, stay in control of the manifestations of your emotions, and continue being hopeful and focused on achieving your goal. Managing your emotions involves coping with the way that you feel so that your emotions do not negatively impact your mental health and productivity. Emotions are often the driving force behind our desire to enact change and can lead to both positive and negative actions, the latter of which can have consequences for us. Accordingly, managing your emotions can help you prevent negative emotion-driven actions. Managing your emotions requires the use of a versatile mindset , which is a dynamic and adaptive way of thinking that can help you successfully address the different situations that life throws at you, by preventing you from labelling these situations as good or bad and helping you address the situation objectively. A versatile mindset involves evaluating your emotions, acknowledging them, separating them from their cause(s), objectively assessing the situation that you are facing, and adapting to or addressing this situation, which may involve enacting change. Employing a versatile mindset when you are feeling overwhelmed by emotions that are eroding your hope, can help you take a step back and objectively decide on the best way for you to achieve change while preserving your sense of hope. Keep Working On Achieving Change In the face of hopelessness and helplessness, you cannot give up on working to fight injustices against you, your family, your friends, and broader society. When things are not going the way that you had hoped, take a moment, re-energize, re-focus, and resume. This four-step process can motivate you when you feel defeated or overwhelmed by objection and resistance to change. Take a moment by mentally removing yourself from the situation that is causing you to feel this way. To help, take five deep breaths at a relaxed pace. Now, continue deep breathing, but as you exhale say the word “change”. As you repeat the word “change” visualize the change that you wish to make taking place. Use the word “change” and this visual to help you re-energize and re-focus on your goal. When you start to feel empowered by what you are repeating and seeing, try resuming your work. The road to change can be long, winding, and full of ups and downs, but try to remember that the work that you put in now will not only benefit you and your community today, but can create a new conscious and more inclusive world for future generations. Remember that progress is progress no matter how small it may seem. If you ever feel like your work is failing to make a change, consider that through sharing your hopes and goals with others, you have likely inspired them, motivated them, or even showed them a different perspective. You are not failing to make a change. The change that you want to see may not be fully achieved immediately, but small consistent changes add up to monumental changes over time. Believe in yourself and your capability as much as you believe in your goal to achieve change. Can you relate to feeling hopeless and helpless? How do you cope with these feelings? Share your thoughts in the comments section below 💬👇🏼