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Microaggressions in Academia

5/15/2023

The effects of microaggressions on academic performance & mental health:
As a woman of color, I have experienced microaggressions many times in my life– especially in the classroom. In my pursuit of higher education, I was in an upper division course where I was randomly assigned to a group to work on a project for the whole quarter. The group was 3 white women and myself, a Latina. In this group, I was spoken over and not included in conversations about the research logistics. This made me not want to go to class and experience these feelings, even though our attendance was graded. I hated the feeling of being isolated and still forced to go to a class I didn’t feel good enough for.
My first thought was that I was experiencing Imposter Syndrome, something that isn’t too new to how I’ve felt at UCSB during my past 4 years. However, as I reflected on my experiences in this group, I recognized that I may be dealing with Imposter Syndrome, but it was now intersected with systemic bias, racism, and microaggressions. In fact, it might not have been the Imposter Syndrome at all and it was actually the feeling of exclusion that exacerbated my self-doubt and left me feeling like my identity was a barrier in succeeding in this class. I remember thinking that if I was white, I might have been part of the group’s dynamic and I would go to class and get a better grade.
Excessive stress and depression caused by microaggressions can have detrimental effects on academic performance. Even if it doesn’t feel like a big deal at the moment, there is a compounding effect to microaggressions which impacts you throughout your life. Research shows that discrimination and microaggressions are warning signs for distress and suicide for BIPOC individuals. To improve student success, retention, and mental health, it is essential to reduce microaggressions and other forms of discrimination in order to create an environment that is welcoming and inclusive. Professors and TAs can work to be more intentional about grouping students together and understand that uncomfortable dynamics may arise between students if all parties are not anti-racist or aware of their microaggressions.
If you are a student of color and ever feel like you are experiencing a microaggression in academia:

Take time to feel whatever comes up for you: anger, sadness, confusion, annoyance, disgust, etc.
Talk to a friend or peer that will understand why you are feeling this way
Reach out to your TA and/or professor about the situation
Do your best to advocate for what you need and any accommodations that will help you reach your goals for the class. Here are some ideas:
- For group work, you can ask to work alone and for a reduced workload
- For individual work, you can ask for an extension and special office hours to catch-up if needed
Finally, don’t forget to validate yourself and your experience. Even if you don’t reach those initial goals for the class, your feelings are valid and they impact you in ways you might not even notice.

More on “Imposter Syndrome” for Women of Color: https://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndrome

- Annika, Mental Health Peer

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Dealing with Change & Transitions

5/19/2021

Change can often be good or bad. Change can make you feel happy or sad. And change can happen fast or gradually. Life’s changes and transitions can affect people in many different ways and can arise from different personal, financial, and environmental factors. Whether you are graduating soon, moving away from family, or starting a new job, here are some helpful ways that you can cope with major transitions.
1. Take care of your health and wellbeing
When going through a transition in life, it is very important to take care of your health so that your body is mentally and physically ready to tackle this change. Try to eat healthy, exercise regularly, and get enough sleep. And know that it’s okay to have some days in which you don’t feel your best.
2. Accept rather than resist change
Changes in life can oftentimes arise from things that are out of your control. So try not to blame yourself or resist change, but instead reflect and learn from this situation. This will ease your stress and anxiety while you gain insight about how you can overcome this and future challenges. Remember that in life, things come and go, people grow, and you can win and lose. This transition will become an important part of your life, so give yourself the time you need to take it all in.

3. Utilize your support system
Maintaining your social relationships will help you navigate change and transitions. Talk to your friends, family, co-workers, and neighbors. Having someone there to listen to you will give you an emotional boost and you could potentially gain some useful tips.
4. Appreciate the benefits this change
It’s very easy to focus on the negative impacts associated with change. But spending too much time on this will increase your stress and anxiety. Try to appreciate the positives and how they can benefit you in the long-term. You’ll soon find things that you can look forward to and possibly be thankful for when looking back at this change.
5. Recognize your past accomplishments
If you’re having trouble overcoming a new hardship, use the knowledge you’ve gained in past experiences and apply it to the current circumstances. Look back at how you managed to cope with changes and focus on these strengths. Most importantly, remember that you have been through changes before and you have accomplished so much in life that has made you the person you are now. Be proud of your growth and know that you can overcome this too.
6. Plan ahead
Try to get things in order before planning a major transition so that you can ensure things will work out in the end. Try to think about what obstacles could arise and how you can overcome them. Make sure to create some time for yourself and others. Think about new routines and schedule some new or past hobbies that could help you cope with any stress. Having a solid plan made for the transition will ease the physical and psychological strain associated with it.
7. Try not to compare yourself with others
There will always be people who seem to be more successful than others or overcome challenges with ease. But everybody’s background and past is very different. Everyone is unique and there is no perfect way to deal with change. Try to connect with those close to you and express how you are feeling. You may be surprised that you are not alone. Remember that comparison is the thief of joy. Focus on your accomplishments and be proud of how far you have come.

8. Give it time
Lastly, this transition won’t be permanent. Things will get better and time will heal. Soon enough, you will be looking back at this as a time of growth and renewal.

I hope that these tips are helpful for you. It’s important not to be so hard on yourself and to take care of your wellbeing during life’s transitions. Time will heal and you may soon look back and thank yourself for focusing on the positives. Whatever change life may be throwing at you, know that it won’t be permanent and you will overcome it.

- Jose, Mental Health Peer

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Social Media & Its Impacts on Mental Health

4/7/2021

If you’re reading this newsletter (first off, thank you!), you more than likely noticed its advertisement post on the Mental Health Peers Instagram page. You also more than likely join the > 98% percent of college-aged students who use social media, according to consumer insight service Experian Simmons. This number has drastically increased in recent years and now it seems as though everyone has at least one social media app on their phone. These apps include, but are not limited to, Instagram, Twitter, Snapchat, Facebook. Since so many social media outlets are accessible to the majority of college students, it can cause students to repeatedly check these apps throughout the day, while in class, and/or at work. Time spent while checking these apps throughout the day can accumulate to a surprising number each week. An annual nationwide survey of college students by UCLA found that college students spent more than 16.8 hours on social media each week. This large amount of time spent on social media can have serious negative effects on one’s mental health.
Before I go into the negative effects that come with social media, it’s important to recognize the positive aspects of social media first. While virtual interaction on social media doesn’t have the same psychological benefits as face-to-face contact, there are still many positive ways in which it can help you stay connected and support your wellbeing. Some positive aspects include being able to:

Communicate and stay up to date with family and friends around the world.
Find new friends and communities; network with other people who share similar interests or ambitions.
Join or promote worthwhile causes; raise awareness on important issues.
Find an outlet for your creativity and self-expression.
Discover (with care) sources of valuable information and learning

These positive aspects benefit you and the people around you in ways that promote social connections and support. They can create new relationships and strengthen existing ones. Finally, they allow for easy sharing of helpful resources. However, social media can also create negative experiences such as:

Feelings of inadequacy about your life or appearance.
- Even if you know that images you’re viewing on social media are manipulated, they can still make you feel insecure about how you look or what’s going on in your own life. Similarly, we’re all aware that other people tend to share just the highlights of their lives, rarely the low points that everyone experiences. This makes it hard for discussions around mental health to take place on social media. Since most people depict themselves as always happy or having fun, it can make others compare themselves and feel out of place or not normal. Although it is gradually coming to attention, mental health and hardships are not topics that are easily brought up on social media because of this one-sided portrayal of everyone’s lives.
Fear of missing out (FOMO).
- Sites such as Facebook and Instagram seem to exacerbate feelings that others are having more fun or living better lives than you are. The idea that you’re missing out on certain things can impact your self-esteem, trigger anxiety, and fuel even greater social media use. FOMO can compel you to pick up your phone every few minutes to check for updates, or compulsively respond to each and every alert—even if that means taking risks while you’re driving, missing out on sleep at night, or prioritizing social media interaction over real world relationships.
Isolation.
- A study at the University of Pennsylvania found that high usage of Facebook, Snapchat, and Instagram increases, rather than decreases, feelings of loneliness. The study also found that reducing social media usage can actually make you feel less lonely and isolated and improve your overall well being.
Depression and anxiety.
- Human beings need face-to-face contact to be mentally healthy. Nothing reduces stress and boosts your mood faster or more effectively than eye-to-eye contact with someone who cares about you. The more you prioritize social media interaction over in-person relationships, the more you’re at risk for developing or exacerbating mood disorders such as anxiety and depression.
Cyberbullying.
- About 40 percent of teens report being bullied on social media and many other users are subjected to offensive comments. Social media platforms such as Twitter can be hotspots for spreading hurtful rumors, lies, and abuse that can leave lasting emotional scars.
Self-absorption.
- Sharing endless selfies and all your innermost thoughts on social media can create an unhealthy self-centeredness and distance you from real-life connections.

There are several negative effects of social media and since the vast majority of college students have social media, it raises the concern that the mental health of more and more people are becoming affected every year. But how can we tame our social media use to develop and healthier wellbeing for ourselves? Some ways to reduce your screen time include:

Keeping Your Phone Out of Sight
- We’ve all heard the common phrase “out of sight, out of mind,” and the same applies to your phone. The farther you are from your phone, the less you will think about it, and the less you will be tempted to check social media.
Using the Screen Time Limit feature on the iPhone.
- There is a neat feature on the iPhone that allows you to view screen time data from the past week and allow you to see what is taking up so much of your time each day. This can be very helpful in deciding if you want to limit the amount of time you have to check those apps each day. You can also use browser extensions that will block you from social networking sites. These features will lock access to the specific app(s) and possibly require you to enter a passcode. But, the point of this is to inform you of your app usage and set some boundaries with your phone.
Develop Hobbies That Don’t Involve Screen Time
- You can also implement certain hobbies of interests that don’t involve screen time during your breaks. This could be going for a walk, playing an instrument, or creating something through art. This will keep you from turning to your phone as soon as you are on your break.

I hope that this newsletter was able to shed some light on the positive and negative implications that affect > 98% of college students. Although social media can strengthen personal and community relationships and share helpful information, there are negative aspects that can contribute to the decline in mental health wellbeing. However, there are ways to limit social media use by utilizing key features on the iPhone and on the internet that could prevent or reduce the temptation to check your phone. So, if you do check social media, do so more purposefully and possibly set up days where you take a break in order to reduce overall screen time.

- Jose, Mental Health Peer

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1 Year of COVID with the MHP Team

3/8/2021

Around a year ago, UCSB students received news that they must return back home for the remainder of the 2020 winter quarter and anticipate a transition into remote learning for the spring quarter. Since then, the COVID-19 pandemic has devastated the entire world and placed many personal, financial, and academic stressors on students. The pandemic has created many challenges on students, but has also allowed many to grow and learn ways to cope with these hardships. In this newsletter, the MHP team will discuss how they’ve overcome their hardest challenges and reflect on their biggest learning experiences during the pandemic.

Hardest Challenge & How You Overcame it/Improved

Chris
My biggest challenge has been feeling underwhelmed and unexcited with life due to being at home all of the time. I try to overcome this feeling by keeping my days busy not only with school and work but also with hobbies and exercise.

Christine
My greatest challenge was figuring out how to keep myself motivated when at the time, it was seeming like there was not much to look forward to. I struggled with rumination and continuously thinking about what life would have looked like without the pandemic. Though it took time, I came to terms with this reality and worked on creating an environment conducive to my learning and self care.

Jose
The hardest challenge I’ve had to overcome was the adjustment to creating my own structure that incorporates time for my classes, work, and self-care. I struggled in the first few months of the pandemic to find a routine that works best for meand although I still have trouble managing my time effectively, I become more confident in my ability to get things done without stressing myself out too much. I overcame this challenge by incorporating more time to myself by practicing meditation and exercising when I can in order to relieve stress.

Kaitlyn
The hardest challenge I had to overcome was finding housing so that I could continue my spring quarter in an appropriate space while doing virtual learning. My family is considered immunocompromised so it was not safe for me to move back home and be with them during the pandemic. Having a safe comfortable place to do work is often overlooked when we are talking about virtual learning obstacles.

Olivia
My hardest challenge has been not being able to go back home to Connecticut to see my dad. It’s the longest I’ve been without being home because of travel restrictions and it contributes to my feelings of isolation and not having as much support.

Ruiqi
My biggest challenge is to deal with the uncertainty of everyday life-- I find myself becoming anxious when I click on the news, especially the political ones, every morning. The way I cope with it is to turn away from the news for a while when I start to feel overwhelmed.

Saul
My biggest challenge is staying motivated especially as we approach a year of being in the pandemic. I’m starting to feel burned out in terms of academics and other areas of my life. When this happens I like to take time for myself and remind myself of the reasons I am doing what I do and how far I've come.

Tony
The hardest challenge for me has probably been how fast everything moves. We’ve been in a pandemic for a year, I am finishing up my last year of college, transitioning to remote instruction, the craziness of the world. Everything happens so quickly. I’m still learning how to navigate this, but I can say that now I am recognizing that I make mistakes and that’s ok. I’m trying my best and I am happy with that.

Veronica
The hardest challenge has been accepting that my academic plan may change/look different not because I am not committed or dedicated but rather because these have been difficult times that have impacted all of us. Talking about it with friends and mentors has helped me reframe how I understand these changes and stay away from judging my ability.

Victoria
My hardest challenge has been self-care during the pandemic. Due to not having a set schedule, it’s been hard keeping track of my health and making sure that I take breaks in between my work to allow myself to rest. I have improved on my health by making sure that I eat nutritious foods and going to bed at a reasonable time.

Biggest Learning Experience

Chris
My biggest learning experience has been learning how to accept the things happening around me, good or bad. Although the pandemic has come with several serious consequences, I have been able to find healthy coping mechanisms to carry me through and help others.

Christine
My biggest learning experience during the pandemic was coming to terms with accepting all the changes and adjustments that I had to make in my life and my plans for the future. I learned to grieve the idea of what my life could have/should have/would have and to focus on what we have here now.

Jose
My biggest learning experience has been the adjustment to virtual learning. I can speak for many when I say that watching lecture videos isn’t ideal when learning new material, but I’ve become more accepting of the situation. I’ve been able to limit distractions and I spend more time focusing on my work. I’ve found ways to study smarter and make my classes engaging.

Kaitlyn
My biggest learning experience came from navigating my mental health while living alone. I was used to having support when I was feeling overwhelmed with school and even getting validation from my peers when I felt mentally unbalanced. But COVID separated me from my support system and forced me to learn new ways to navigate my mental obstacles.

Olivia
My biggest learning experience has been having to recognize that I can’t take on the same amount of responsibility and commitments as before the pandemic. Realizing that my capacity for work is at a different level was hard to accept, but different circumstances require making adjustments and listening to myself.

Ruiqi
My biggest learning experience has been coping with loneliness and anxiety throughout the stay at home order during COVID-19 pandemic. Since the start of the pandemic, I’ve learned to deal with the chaos of my thoughts by practicing self-compassion meditations. I’ve found that practicing self-compassion helps a lot with negative self-talk.

Saul
My biggest learning experience has been being able to be true to myself and focus on what is important to me. Since the pandemic started I have been able to prioritize my personal and professional life and with focus I have been able to improve a lot in those aspects of my life.

Tony
My biggest learning experience after navigating pandemic life for a year is that I have to be flexible and patient with myself. This whole year has been tumultuous and unpredictable on so many fronts. Understanding that its okay to be patient with myself and knowing that I am a capable person and that I can adapt have been what I have learned.

Veronica
Biggest learning experience after almost a year of living through this pandemic is realizing “life does not proceed as usual.” I cannot show up and expect myself to be on top of my work when there is loss and grief happening all across. Rest, connection, and stillness are equally important during a time when things continue to feel uncertain.

Victoria
My biggest learning experience, after almost a whole year of COVID-19, is trying to be patient with myself and realizing that not everything is in my control. I have come to realize that transitioning to a completely online atmosphere has been difficult and that I should give myself grace because I’m trying my best to my ability.

Despite the difficult circumstances brought on by the pandemic, there may be some learning experiences that students have found to help them cope with their hardships. Hopefully, after reading the MHP team's thoughts on their biggest learning experiences and hardest challenges, you are also able to reflect on your own growth during the pandemic. We wish you all the best during this difficult time.

- Jose, Mental Health Peer

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Staying Motivated During COVID-19

2/2/2021

With the 1 year anniversary of online learning during the pandemic coming up soon, it’s about time we address the elephant in the room: the lack of motivation for students. Staring at computer screens all day isn’t fun, so it’s understandable that students are feeling burnout and a decrease in motivation. The pandemic has caused an increase in anxiety, potentially less structure in your life than usual, and less contact with others than you normally would have. Additionally, possible stress from personal/family concerns, social/political events, and financial issues make it even harder to stay motivated. It can feel like academics are the last thing that feels important when so much other stuff is going on.
It’s important to know that these stress and anxiety factors are very much real and valid. We’re all still adjusting to the pandemic and our work will not be perfect. Give yourself and others extra breathing room, take time to relax, and know that standards of excellence look different during a time like this, so it’s OK not to feel like you’re on top of everything. This pandemic has taken away the structure and motivation we were all accustomed to. But there are a few ways to help with that.
One way is to create your own structure customized to your own needs and hobbies. Try to get up and dressed at the same time every day, and schedule dedicated class time, study time, break time, and meal time. Make sure to include time for self care. Intentionally setting time aside for your favorite activities will help build your motivation and give you something to look forward to during your day.
In a remote environment, it’s even harder to avoid the trap of multitasking — as in listening to a lecture video and texting simultaneously, or participating in a class chat and checking email or being distracted by phone alerts. It turns out that multitasking actually decreases your productivity, so monotasking is more efficient to get work done. One way to effectively monotask is to chunk your studying. For example, spend 30 minutes working and then take a 10-minute break for stretching, taking a walk, chatting with a friend, grabbing a snack. You can also try the “pomodoro technique.”

Pomodoro Technique:
- The system operates on the belief that by dividing your work and breaks into regular, short increments you can avoid feeling overwhelmed by a looming task while also avoiding burn out. Here’s the basics:
  - Set a timer for 25 minutes, and start your task.
  - If a distraction pops into your head, write it down on a piece of paper and return to your task.
  - When the buzzer rings, put a checkmark on your paper. You’ve completed one increment, also known as a pomodoro.
  - Take a five minute break. You can stretch, grab a cup of tea, meditate, etc.
  - After four pomodoros, take a thirty-minute break.
  - Repeat!

It’s also much harder to avoid distractions while learning online. You can avoid distractions by putting your phone in another room while you’re working on your laptop or closing unnecessary tabs when watching lectures. You can also use distraction-blocking apps like “Freedom” to temporarily block certain websites and apps on your phone/laptop. Keeping a list of things to do will also keep you focused on your tasks for the day while also removing any stress you may have from trying to remember assignment deadlines.
Finally, it’s important that you feel engaged in the classes you are taking. You can ask yourself some reflective questions to better understand the benefits you are getting from your classes. Some questions you may ask yourself are:
What do I find engaging or interesting about the courses I am taking this quarter?

Find something that interests you the most so you can look forward to that everyday.
This could be a small interactive class that allows you to interact with other students, a course within your favorite subject, a funny professor, or if your best friend is also taking that class.

How can what I am learning this quarter benefit me down the road, in terms of…

Developing my professional skills?
Preparing me for future courses within my major?
These questions will help you realize what you can gain from these courses and give you motivation to improve.

What am I doing to keep myself energized and take care of my well being?

Exercising and eating right
Practice mindfulness/meditation
Practice journaling
Improve your sleep hygiene
Take breaks

Am I reaching out for help when I’m feeling down?

You can reach out to a friend or family member to just talk about things on your mind so you know someone is there to listen.
Contacting CAPS or your healthcare provider can help you receive professional help dedicated to your needs.

We’re all struggling to find motivation during the pandemic due to several stress factors. But we have the power to make online learning a little more tolerable than it is. That’s why it’s important to practice some new techniques, create your own structure, and recognize some of the positives that you can get from your classes. Good luck this quarter, Gauchos!

- Jose, Mental Health Peer

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The Word Students Dread The Most: "Finals"

12/9/2020

As the end of Fall quarter approaches, some of us may have already begun getting into the holiday spirit by hanging up lights, decorating our houses inside and out, or watching some holiday movie classics with family and friends. We all get excited for the festivities, but one thing always remains in the way of our holiday happiness. And that’s the dreaded finals week.
We all want to avoid our final exams and go straight to enjoying the holidays, but we first have to get over this last academic obstacle. But how can we get over the pressures and stress that comes with finals week? How can we best take care of our mental health during this stressful week? And what’s the best way to study for the exams that count towards nearly half of our grade? Well… there’s no BEST way to prepare for final exams or to take care of ourselves. It all depends on your own pace of learning and how you practice self-care. By no means are we saying that we’re experts, because we’re not. But there are some very helpful tips that have improved our own study habits and could help YOU get the most out of finals week. So, get your hot chocolate, tea, coffee, or whatever warm beverage you enjoy the most ready and let’s learn how to improve your approach to finals week.
It’s important to know that some of these tips may work for some and not for others. And that’s okay. Try them out and find what works best for you. As long as you see progress doing what’s most comfortable for you, that’s all that matters! Now, without further ado, here are some tips to help you tackle finals week.

Time Management & Procrastination

During finals week, it’s especially hard to manage your time when you’ve got so much course material to review and study for in such little time. Maybe you have two final exams on the same day and you just can’t seem to figure out how you will study for each. Or maybe you left your 10-page final essay for the last minute and you’re panicking trying to finish it on time. We’ve all been there. We’ve all procrastinated with deadlines and exam dates. But it shouldn’t have to be this way. We can overcome procrastination and there are ways to significantly improve your time management skills that will help you meet your academic goals.

1) Calendaring

One helpful way to improve your time management is to create a daily/weekly planner or Google Calendar. Having a weekly schedule can help you set realistic goals for studying, eating, and resting. By visually seeing how you spend your time, you can easily remember and make time to accomplish all of your deadlines and commitments. You can also calendar based on how much energy you have at a certain time in the day. If you tend to get most of your work done in the morning, try to make time for your more difficult assignments at that time. Similarly, if you’re a night owl and have the most energy to do your work at night, then set your easier tasks for earlier in the day and your harder tasks later. By organizing your tasks based on your energy levels in the day, you can prevent burnout and complete harder assignments when you feel most productive.

2) To-Do Lists

Similar to calendaring, writing down your to-do list or using online tools like Google Keep or the Notion app will help you manage your work throughout the week. Looking at a list of all of your assignments for the week can be intimidating. So, breaking up your responsibilities for specific days of the week can be a little more encouraging, relieve some pressure, and allow you to remain on track for your goals. Setting a routine is an effective way for you to keep up with your assignments and to balance your time.

3) Avoiding Procrastination

We’ve all procrastinated before. Sometimes we get away with it by submitting an assignment just minutes (or seconds) before it’s due. Sometimes we don’t get away with it and we regret submitting an assignment late. No matter the situation, we end up placing so much pressure and stress on ourselves by putting things off for the last minute. And some of us repeat this cycle of procrastination. But, we can get rid of these bad habits and avoid procrastination by following some of these tips.

One way to help avoid procrastination is to create a reward system that provides an incentive for completing realistic goals. And the reward can be whatever you like. It could be watching an episode of your favorite Netflix show after writing a page of your essay, eating ice cream once you’ve submitted your lab report, or treating yourself to ordering your favorite food after you finished a homework assignment.

Think about the reasons why you might be procrastinating - is it because you have a lot going on? Because you don’t really understand the assignment? Because there’s so much riding on that grade that the anxiety around it is paralyzing? If there are specific supports that you need to feel more comfortable (e.g., tutoring, talking to a TA for clarification, etc) reach out so that you can get through that mental block.

Another helpful way to avoid procrastination is to think about the stress associated with procrastinating an assignment before it happens. Think about the last time you put off your essay to the day of the deadline. Maybe you felt very stressed and felt like you wouldn’t be able to submit it on time. Or maybe you spent all night working on it with the feeling of regret and panic. We’ve all had instances where we built up so much pressure and anxiety that peaks when we’re working on an assignment that we put off for the last minute. So, try to remember how you felt the last time you procrastinated on an assignment and see if you can change your approach so you can prevent that situation from happening again.

Study Tips & Self Care

It’s important to acknowledge that you have final exams and essays, but also spend time taking care of your mental health. Here are some ways to improve how you study and how to practice self-care during finals week.

1) Avoid Cramming & Pulling All-Nighters

We all tend to cram the night before an exam, but this can actually add more stress and exhaust more of your energy than needed. Sometimes there could be class material that takes up more studying time than we had anticipated or practice questions we forgot to do. This extra stress will only add to the anxiety already built up before studying and will potentially cause burnout earlier. It’s best to plan ahead with your studying time and create a schedule that accommodates for all the work you may need to do.

2) Take Breaks

Making sure that you allow some time for breaks so you can refresh yourself and regain some energy you need to continue your work. A quick 15-20 minute power nap or guided meditation can help re-energize yourself to finish your assignments. Don’t feel that you need to earn breaks. Take them when you feel you need them.

3) Get Enough Rest

It’s best to get the amount of sleep we need to recharge our bodies for the next day. All-nighters will only make us feel exhausted the next day and limit our productivity. So, resting our bodies will give us the energy to be as productive as we can be. It can be helpful to set a time for you to stop studying so that you can take care of yourself and go to bed on time.

4) Practicing Self Care

We all have our own ways of practicing self-care, so it’s important to do what works best for you and at your own comfort. Make sure to reward yourself for your accomplishments and attend to your mental health by trying out these tips. And remember that self care shouldn’t be earned, but done whenever you feel you may need it.

Treating Yourself
Make sure you allow time for your friends and family, favorite hobbies, and your needs. Eating your favorite foods, hanging out with your friends, and doing your favorite skin care routine are all examples of how you can practice self care.Remember to recognize when you feel stressed and reward yourself for your accomplishments.

Meditation & Breathing
Meditating allows you to take your mind off of stress and recognize your presence within your surroundings. A lot of meditations use breathing techniques that release those stress hormones, decrease your anxiety, and refresh your mind in a short amount of time.

Incorporate Some Movement
Going for a walk, exercising, or doing some yoga can all release stress hormones and decrease the muscle tension we may have accumulated after spending hours studying for exams.

Eat Healthy Snacks
Try to exchange the unhealthier snacks you may eat when you’re studying like chips and cookies to healthier options like apple slices with peanut butter or yogurt with strawberries. These healthier options will give you the nutrients you may need to go the extra mile with your assignments and studying.

I hope that these tips are helpful to you and are things you can try out to improve your approach to finals week. Remember to take care of your mental health and acknowledge your accomplishments during this stressful week. The Mental Health Peer team wishes the best of luck with finals and happy holidays to you all! You got this!

- Jose, Mental Health Peer

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Transitions: Post Grad Blues

7/9/2020

Post-graduation life can be both exciting and unsettling. After completing 2-5+ years at college, many graduates embark on new journeys. Some people might move back home with family, others may be starting grad school, and some might be kick-starting their careers. Everyone’s path is different, and it is completely normal to feel lost and uncertain at the end of your college experience.

Currently, in the midst of an important social movement and a pandemic, it can be hard to feel grounded and focused on usual life goals. There are huge changes happening not only directly in our personal lives, but in the bigger systems we are part of. Some of these may be impacting us directly and causing pressures in our lives that are hard to manage. The goal is not to ignore these external and internal events, but gradually learn to cope with them in a healthy way.

Graduating from college sparks a huge transition in our lives. Many graduates have been in school non-stop for the past 16+ years. This means years of classes, homework, exams, extracurriculars, and deadlines. Now that there is a change in routine and responsibilities, there may be a strange loss of purpose or direction. Some feelings that may be coming up are anxiety, hopelessness, stress, sadness, or feelings of numbness. Whether you’ve had to move back home, start a new job, or are entering a new living situation, it is important to take time to care for your mental health. While all of these circumstances can spur some sense of discomfort, working on personal well-being can help you be the best version of yourself alongside navigating your role in the world.

Here are some things that have been helping me, and might help you, too.

Try not to compare yourself with others.

This might entail taking a break from LinkedIn and social media in general. Your upbringing, opportunities, and circumstances are so unique and different, and it simply doesn’t make sense to compare yourself to someone else and their accomplishments. It may seem like everyone else has their life together, but try not to base all your assumptions off of social media. Instead, connect to people close to you and express how you are feeling. You may be surprised that you are not alone, and can get some helpful feedback on how to cope. Your path may feel bumpy and nonlinear, but this time is temporary and success, however you define that, is rarely linear and clearcut. Remember, comparison is the thief of joy. Your accomplishments are wonderful, give yourself some credit!

Try to create some structure in your day.

Something I will miss about being in school is the structure of classes, work, and extracurriculars in my day. Scheduling small tasks and duties helps me feel more organized and it holds me accountable. Even putting simple things like laundry from 1-2:30pm and job searching from 3-5pm can help compartmentalize tasks and open up time in the day for me to relax. Google calendar and simple list making in a planner are great tools!

Get some fresh air.

I catch myself constantly recommending this to my friends and family, but not really taking the time to do this myself. I finally got myself to go outside and take a walk and it helped me clear my head, get some solitude, and a little bit of exercise. This can make such a big difference in your day. Taking a walk outside also helps me practice mindfulness by being more aware of my surroundings and feeling more in tune with myself. I make sure to take deep breaths and try to feel present without fear of the future consuming me.

Journal.

Journaling can help us recognize or reflect on negative thinking patterns or feelings, and release our racing thoughts onto a piece of paper. I think that journaling sometimes has a negative connotation for adults because it is thought of as a “diary.” However, it can be really beneficial to write out feelings, concerns, and even affirmations. It is as simple as opening up a google doc or getting a piece of paper and starting to write out your stream of thoughts without stopping. There are even apps that can make it easier to journal such as “Wellnest” or “Reflecty.”

Make small daily goals as well as realistic big goals.

Something as small as “I got out of bed today” can be an important goal to achieve. For me, goal-setting helps to put things into perspective and gives me motivation to work towards something every day. My daily goals may include personal things such as making sure to eat healthy, spend time with my mom, or make a doctor’s appointment. My bigger goals might encompass preparing to look for jobs or apply to grad school within the next year.

Try your best to create an organized space for yourself.

When my living space is cluttered, my mind also feels cluttered. Even if I have a small space to myself to work or sleep, I try to keep it tidy so that I feel more comfortable and less stressed about how messy it is. Creating a comfortable living space might take some time and effort, but in the end it can help with your productivity or overall sense of well-being.

Reach out to your support system.

You may not be able to see many people due to physical distancing during a pandemic, but your support system is still there. Talking to a trusted partner, family member, friend or mentor can help you feel heard and validated. Post graduation can feel really lonely and it may seem difficult to make the same connections with people you had in college. For example, bonding with class-mates over dead-lines and exams, or going to college parties. However, connecting with people who care about you can help you navigate what you are going through and remind you that you aren’t in this by yourself. Taking small steps to reach out to old friends, or build connections with new people in your life can help gradually alleviate the sense of loneliness.

Pick up a new hobby or rediscover old ones.

Before college, I used to make a lot of artwork and slowly stopped because I became so busy. Since I’ve had more time recently, I’ve been trying to pick up these old hobbies again because they used to be so fun for me! I am also trying to get myself to start cooking more because it is something I enjoy doing as well. However, I am taking things one day at a time and being patient with myself, because while I feel like I have so much time and opportunity to start new hobbies or projects, I also want to slow down for once.

Try not to be so hard on yourself.

There is a lot of pressure to have everything figured out right now, but it really does not have to be done immediately. Graduation is such a great achievement and you should be so proud! Give yourself time to breathe, to figure things out, and spend time with your loved ones. It takes time to adjust to such a big change, perhaps even more so when there are such huge events happening simultaneously. This is something I have to remind myself multiple times a day.

Seek help.

Sometimes it can feel like no one really talks about how hard this abrupt transition from college into “the real world” can be. However, your experience is valid and this does not mean you should struggle with this challenge in silence. Furthermore, it might be difficult to navigate seeking professional help due to a lack of access in your community away from college or support from those close to you. With small steps towards seeking help, it can become more attainable. Recent grads can reach out to CAPS through the summer for help getting connected to local services.
There are also some online resources that create a safe space to talk to someone if you are feeling distressed:
https://www.crisistextline.org/text-us/
https://suicidepreventionlifeline.org/
https://samaritanshope.org/our-services/247-crisis-services/

The MHP website also has some detailed resources on this transition: https://www.ucsbmhp.com/making-changes--navigating-transitions.html

I wish you so much luck on your post-grad journey. You’ve got this!

-Tashia, Mental Health Peer

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Navigating Difficult Family Dynamics

5/18/2020

I cannot believe I am saying this... but I miss the library. I miss having a place designated for studying, surrounded by like-minded college students living off of Yerba Mate and the desperate Subway sandwich meal that they’ve probably had 4 times that week. One of the challenges brought forth by COVID-19 is the displacement of several students into uncomfortable living situations, where it may be difficult to find a place to study or even relax.

If you are experiencing difficult family dynamics while living at home during this time, you are not alone. Some students may now experience an increase in responsibilities that they didn’t typically have during the school year, such as caretaking. This can be incredibly hard, especially while being a full-time college student and trying to complete other remote work from home. College also acts as a safe haven for many students, giving them physical distance between them and their family members. Now that they share the same physical space, many people feel like they have less independence and less control over their familial relationships. A few examples of some difficult situations that one might face while home are having a family member with a mental illness, difficult financial situations, lack of space, or just not feeling understood by your loved ones.

Also, underlying tensions can be magnified because of the stressful, unusual, frightening circumstances brought on by the pandemic. Family therapist Helen Park of Manhattan’s Ackerman Institute for the Family, a mental health clinic, says that “the climate for everybody is such an acute, pervasive level of anxiety. That kicks up the sympathetic nervous system; the fight-or-flight fear responses are very much always on. That's where you get problematic cycles of interactions, which are so difficult to interrupt if you're in a heightened state." Many people (myself included) have noticed that squabbles occur more frequently and often tend to escalate. This emotional distress coupled with a persistent feeling of anxiety can be overwhelming at times, so it’s important to pay close attention to your well-being.

Some things that may help us when we are in these situations is:

Recognizing what’s within your control. Though we may not have the same independence and freedom that we once had, there are still some factors that are within our control. Many of us are able to choose what we eat, how we entertain ourselves, when we communicate with friends, what we wear, etc. Noting the daily decisions that we make can make us realize that we do still have some power over our lives.
Setting boundaries. I often have to make it clear to my family members when I need space, whether that is to complete my school work or just to get time to myself. Sometimes this doesn’t work, but it helps me communicate my needs.
Taking walks. This sounds fairly simple, but getting a breath of fresh air to get some space is really important to me. Sometimes we can feel trapped at home when we have several responsibilities or are feeling overwhelmed by the people we live with. Taking time to step out and appreciate nature, or a different environment, can be therapeutic. Daily walks can also create some physical distance between our family members and us.
Reaching out to friends. If your familial circumstances are less than ideal, you can try to spend more time with your chosen family. A lot of your friends might be experiencing the same issues, so it could be helpful to confide in them and give each other the emotional support that you may not be getting.
Developing a routine. Without in-person lectures, extracurricular activities, and our regular jobs, many students find themselves procrastinating or solely doing schoolwork without allowing themselves much-needed breaks. Developing a structure can be helpful for finding work-life balance and creating a sense of normalcy. I still use Google Calendar religiously and include both classes and relaxation time (i.e. watching Netflix, talking with friends) because academic and social life are equally important.
Seeking help. If you are feeling extremely overwhelmed by the changes this quarter and are having trouble navigating a living environment or relationships, do not be afraid to seek help. CAPS is available by phone at (805) 893-4411 where you can make an appointment to speak to a clinician, or you can submit a services request form online at caps.sa.ucsb.edu. Being able to talk to someone about what you are going through can really help when you are feeling frustrated and alone.

-Tashia and Maddie

Sources: https://www.usatoday.com/story/entertainment/celebrities/2020/04/09/coronavirus-quarantine-fighting-causes-family-drama-amid-virus-fear/2955382001/

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Social Distance and Chill: A Guide on Self-Care

5/1/2020

Self-care has always been hard to practice and maintain. I have a tendency to start the quarter by practicing and balancing self-care but once Week 3 (really Week 2) comes along, I drop most self-care routines. It begins to feel like I have no time or it is just another task I must complete. However, this time around, things have changed drastically. Self-care has become a part of my survival and necessary for my ability to cope through collective trauma, remote instruction, physical distance, and so much uncertainty. Just like I need food, water, and sleep; I need to make sure I am nourishing myself and intentionally taking care of my mental health.

For me, self-care looks like extending kindness and compassion to myself. It means that I am learning to accept there will be days where I am not productive and that I make sure I am connecting with my community and loved ones. It is Week 5 and everyday I practice self-care. This looks like:

Learning to ask for support from my social support
Journaling while I listen to my favorite playlist
Cooking food that reminds me of home
Drinking a nice warm cup of coffee
Facetiming with friends and family
Lighting on my scented candle
Going for daily walks!
Watering my plants!
Stretching
Therapy
Baking

I am learning to be more attuned to my body, mind, and soul. Self-care does not need to be extensive, it is about the intention to nourish and listen to what your body, mind, and soul are telling you. This can be a few hours of your day, an hour, or a few minutes. The time does not matter as much as the act of it. These difficult times have shown me how essential it is for me to pause and take care of me. Self-care is not another task, it does not mean I am selfish or lazy, it means I am attuned to my own needs and I am respecting and honoring my entire being. Today’s self-care for me looked like sharing with you all my journey and practice of self-care. What does self-care look like for you?
-Veronica, Mental Health Peer

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MHP's Declassified Zoom University Survival Guide

5/1/2020

Welcome to Week 5 at Zoom University - UCSB edition, of course. It’s another day of waking up later than usual, rolling out of bed ten minutes before that 11 AM lecture, scrambling to find your lecture notes from last week, all while trying to figure out what your *Zoom fit* of the day will be.

As we prepare to head into Week 5, infamously known for being one of the weeks that most students have midterms (You got this!) we begin to feel the increasing weight of our responsibilities fall onto our shoulders. For some of us, we returned to our hometowns, to the places we knew as home before coming to UCSB/IV, whereas some of us stayed in Isla Vista, a home away from home. Whether you’re back home or in Isla Vista, one thing is for sure - we aren’t just students, our roles are much greater than that. For some of us, we’re the third parent, the caretakers, the educator, the provider, the example.

*DING* my bad, just got called into another Zoom meeting at Zoom University. As I was saying… during quarantine, you may begin to feel your motivation decrease, but don’t be too alarmed! We here at the MHP Program, along with the help of other wellbeing services available, are here to help bring you ease during these hectic times.

Here are some tips that could help you stay positive and gain motivation while adapting to Zoom University and the COVID-19 Pandemic in general:

Remember that nothing lasts forever
- As hard as it may be during these times, it’s important to remember that difficult situations are not permanent and will pass by. For most of us, this is the first pandemic we’ve experienced but people have been able to push through other ones, so we’re able to do the same :-)
Switch to a Gratitude Mindset
- This tip itself isn’t easy - especially during hard times like these but one’s mindset definitely influences one’s goals, mentalities, etc.
- Example: Instead of thinking “It sucks that I can’t see any of my friends/ loved ones during this time,” trying changing your narrative to “I can’t wait to see friends/loved ones after this situation passes over so I can really value the time I spend with the people who mean the most to me.”
- Example: I think I speak for most of us when I say we’ve all had this next thought in our head: “I’m so bored, time is going by too fast/too slow.” Instead, I suggest changing your narrative to something such as “I’m grateful that I have more time to tend to hobbies/interests I previously did not have enough time for.”
Plan Your Day
- There are many benefits from planning your day such as:
  - Deciding what you want to achieve for the day
    - By deciding which assignments/tasks you’d like to complete each day, you have control over the things you would like to focus most on. By the end, you’ll feel accomplished/be a step closer to finishing your tasks and progress is always ~good~
  - Having purpose and being productive
    - By creating a daily plan, you’re creating daily purpose. This leads to a sense of completeness, proactiveness, and drive.

In conclusion, here are a few additional tips to help keep you positive during these hectic times:
1. You got this!
2. Believe in yourself and speak your goals into existence
3. Stay home for the safety and wellbeing of yourself, your loved ones, and for the health of others in general.
4. Take advantage of any extra time you may have on your hands - call your family, read that favorite YA book for the sixth time, watch a new television show, discover a new interest, research topics that interest you -- the list goes on, and so shall we :-)

-Vic, Mental Health Peer

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MHP Blog posts & Newsletter

Microaggressions in Academia

Dealing with Change & Transitions

Social Media & Its Impacts on Mental Health

1 Year of COVID with the MHP Team

Staying Motivated During COVID-19

The Word Students Dread The Most: "Finals"

Transitions: Post Grad Blues

Navigating Difficult Family Dynamics

Social Distance and Chill: A Guide on Self-Care

MHP's Declassified Zoom University Survival Guide

Mental Health Peers

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