Practical Ways to Support Your Wellbeing

By Kaitlyn Marnien

As we begin another school year, I urge everyone to take time to recognize and be proud of all that you have accomplished thus far. Graduate programs across all disciplines are challenging in their own ways, but audiology requires consistent effort and performance both in the classroom and in the clinic. In order to put your best self forward each day, it is crucial to prioritize your mental health and general wellbeing. Below, I have outlined some of my go-to strategies to get out of “grad school gloom”.

Sleep

I know this seems like both a no-brainer, and an impossible task. In my graduate program, it was challenging to find the balance between staying up late to study and getting a full night of rest. The strategy that ended up working best for me was time blocking. This is a time management strategy where each hour of the day is assigned to specific tasks to help you achieve a goal. When I started time blocking, I found myself much more motivated to complete tasks in a timely manner. This left time at the end of my day to sleep at a reasonable hour without sacrificing my academic performance. For more information on time blocking, The Stanford Center for Teaching and Learning offers helpful information.

Socialize

Another seemingly impossible feat in graduate school can be making time for friends and loved ones. I cannot encourage enough the importance of a support system. My ability to succeed in graduate school thus far has been notably influenced by the support of my intelligent and driven classmates. I also recommend establishing connections outside of your program, to remind yourself that you are more than just a graduate student. Compete in trivia nights, watch movies, or try a new restaurant. Any efforts you make to remind yourself that there is a world beyond graduate school will help to keep you grounded. This website has additional fun suggestions on getting out of class and taking time for yourself.

Exercise

Staying active is scientifically proven to boost your thinking and your mood. Active wellness looks different for every person. As long as you are moving your body, you’re doing it right! One way I stayed active in graduate school was by walking to class. If that isn’t possible, consider visiting your university gym, attending a yoga class, joining a club-level sports team, or just taking a few minutes to stretch between patients.

Recharge

Similar to sleep, intentional time to unwind at the end of the day will do wonders for your mental health. Recharging may involve a relaxing bath, a scented candle, your favorite comfort movie, or a bowl of ice cream. It may also look like playing a video game, listening to your favorite podcast, or reading the newest book by your favorite author.

It’s important to remember that none of these activities should take the place of studying, attending class, or working with patients. Instead, consider how you can use your free time (even if limited) to make the conscious choice to be there for yourself. You have chosen to enter a career where you will spend the rest of your working days helping patients live better lives. Make sure that you remember to live your life too.

Additional Resources

• 10 Tips to De-Stress on World Mental Health Day
• Finding Balance: Practicing Self-Compassion During the Fall Semester
• Thriving (Not Just Surviving) as a Graduate Student
• World Mental Health Day Resources