FRESH FROM FSS SPECIAL ISSUE
ROLL WITH IT, IS ROLLING OUT! FSS DEAN, PROF DAVID TENNANT FSS IDENTITY
TICK TOCK Challenging procrastination to make the best use of your time.
STRESS MANAGEMENT Tools for Managing Stress Effectively.
MOVE, PROGRESS, BECOME
TABLE OF CONTENTS 03 FSS Identity
10 Financial Management Tips
19
04
08
Coping with Covid-19 Dysphoria
Chubby and Cheese Crunches Do A Body Good
13 Rolling With Changes
21
17 Hindsight Is 2020
23
Move, Progress, Become
Tick Tock Tick Tock
Stress Management
27
29
31
What Does Not Kill You
FSS Mascot Reveal
Transition To Online Learning
FSS
IDENTITY "Identity is not inherent. It is shaped by circumstance and sensitivity to resist self-pity." Dorothy West.
by Prof David Tennant The Faculty of Social Sciences at the University of the West Indies, Mona, has made and continues to make invaluable contributions locally, regionally and internationally. We take great pride in the rich history of the internationally acclaimed scholars produced; we claim our purpose in utilizing our collective talents to continue to build on this rich tradition of scholarship, pedagogy and advocacy. We are driven by our rich history to continue to stretch our limits as we play our part in shaping the future of our region. As the largest faculty in the UWI, it is our privilege and responsibility to galvanize thousands of budding social scientists each year. The
influence of our discipline extends beyond our students and has piqued the interest of students in other faculties. In the interest of their careers and their marketability, students apply for our courses to learn the necessary skill sets used to study and influence human beings and society. The high demand for our courses reflects the recognized value of what we offer, and while we have actively imparted our knowledge and skills, our journeys have been silent, our legacies somewhat unclaimed. Our work speaks for itself, that is undeniable, but the lack of an established identity and brand, is a disservice to ourselves and our key stakeholders. Admittedly, we may have fallen short in bringing awareness to our budding social scientists; regarding both the value of their training as well
as the relevance of their discipline. This pandemic has forced us to examine ourselves and what we’ve found provides us with reason to celebrate. As social scientists, we study the complexities of human beings and society; we influence its progressive growth and foster the necessary change for it to achieve its full potential. This is our identity; this is the heart of our faculty. This pandemic is a rite of passage. Our silence has been stripped away; our newly found voice states loudly and clearly who we are and how we contribute. Let this renewed identity be the platform from which the impact of our work will be boldly declared. Budding, past and current Social Scientists, stand firm and take your place!
COPING WITH COVID-19 DYSPHORIA By Tracey-Ann Coley, PhD
Here is the reality, mankind has had to deal with pandemics of this nature throughout our history. The good news is that we rise, we unite, and we develop enhanced resilience in the face of casualties and scars from the battles. The Covid-19 Pandemic is no different – it has taken the world by storm and created unprecedented levels of anxiety. This anxiety is made worse by the fact that there is limited research on the full nature of the virus, no proven cure, and that the wide reach of the internet magnifies the sense of threat by bombarding us with images of loss. There is no doubt that this virus has claimed lives, crippled economies, and created disruptions in every aspect of life. What we have less information about are quantitative and qualitative mental health costs. As Caribbean people, the restrictions brought on by this latest version of the coronavirus are particularly painful because they hit at the heart of who we are – social creatures. As a group, we enjoy outdoor spaces, value family time, and love parties and gatherings that allow us to feel connected to others. It is therefore not surprising that as the social restrictions increase and extend over time, more instances of dysphoria and angst have been reported in adults as well as adolescents. So how do we improve our chances of not only weathering the storm but thriving?
GRATITUDE – develop positive habits that include spending 5-10 minutes each morning thinking about the things in your life for which you are thankful. If you are reading this article then at the very least you have life and with life, springs hope and the opportunity for a brighter day and improved circumstances. On a psychological level, when we are exposed to negative events, especially on a chronic level, our experience of stress builds and if we don’t do something to counteract this build-up or provide release, we develop a mental cloud that saps energy and reduces contentment. Gratitude has been shown to be more effective for boosting mental health, satisfaction than other positive constructs such as optimism, hope, and compassion. Examples of gratitude exercises include doing a gratitude journal daily (in which you write three things that you are grateful for) and doing mindfulness meditations (spend five minutes with your eyes closed before the household comes alive each morning and connect to nature).
"'Whether your faith is based in Christianity or not, grounding yourself in a higher power or spirituality can help to ease the stress associated with feeling out of control and powerless."
PRAY – connect to a higher power. The current crisis has created a sense of helplessness that is worldwide. We have been given instructions on how to increase the chances of staying safe, such as wearing masks and washing our hands regularly. However, despite these methods, there is an everpresent, disconcerting feeling of fatality that many experience. Whether your faith is based in Christianity or not, grounding yourself in a higher power or spirituality can help to ease the stress associated with feeling out of control and powerless. There is peace in surrendering to a “Father” or force that is benevolent, all-knowing, and ever-present.
CONNECT – find new ways to connect with family and community members. Even with the restrictions imposed by health officials, find ways to reach out to important people in your life. Use technology to create a bridge to connect, call people in your neighbourhood, and check on their emotional and physical welfare. Maintain physical contact with a limited number of individuals who practice similar health safety behaviours and meet in outside spaces such as community parks and private backyards. The reality is that having poor social relationships is associated with a higher risk of cardiovascular disease and stroke.
LIFESTYLE – use this opportunity to make positive lifestyle changes that will enhance short-term and long-term health. Many individuals are now spending more time in the home environment because of changes in workspace rules and requirements. Look at your diet and make plans to create healthier meals for yourself and your family. Organise your workday so that it includes a walk-in your community or at a field in the morning or evening after work and try to make it a family activity so that you are improving your health while also strengthening family bonds.
VALIDATE YOUR EMOTIONS – it is a scary time. Allow yourself to experience the various emotions that this covid season brings. Validate these feelings – if you attempt to block your emotions or pretend that your feelings are not real, or relevant then you will increase the risk of being emotionally overwhelmed and, in the extreme, having a nervous breakdown. A resource for working through strong emotions is the change triangle. This process for identifying blocked emotions, working through them, and effectively managing them is outlined in “It's Not Always Depression.” Other strategies include taking five minutes every day to sit quietly and identify how you are feeling, notice areas in your body that ache such as the back and neck, as these may be areas where you are storing negative emotions; relax the muscles in your body individually until you start to feel the tension disappear. You can also find a quiet space and visualise a scene that makes you feel relaxed such as the beach, mountains, etc.
SELF-AWARENESS – pay attention to yourself – not only in terms of the moods you experience but also the things that are effective in changing negative moods. Make a list of these “state changers” so that you can access them when they are needed. These may include activities as simple as playing with the dog, gardening, listening to music, cooking, watching Christmas movies, or catching up on family news with family members residing locally or overseas.
NEWS DIET – limit your intake of pandemic related news in order to prevent being overwhelmed. Try to focus on news pieces that are factually based or that have useful content in terms of maintaining physical and mental health rather than sensational pieces designed to overstimulate emotions.
BE KIND – practice self-compassion and compassion for others. We are all struggling in different ways. This may be reflected in a reduced efficiency at work and overall feelings of lethargy and de-motivation. As parents, we also need to recognise that some of our children are also experiencing similar challenges that may affect their school engagement and performance. Acknowledging this reality and being more patient and gentler with ourselves, our children, and co-workers will help to preserve our mental health and enhance our sense of well-being.
recognise that seeking professional help is an act of self-care and self-love
ASK FOR HELP – recognise that seeking professional help is an act of self-care and self-love. If you have been experiencing any of the following symptoms for a prolonged period (over two weeks) contact your medical doctor, church leader, or a psychologist : Persistent sadness, worry, anger, hopelessness, tearfulness, sense of overwhelm; Withdrawal from others and activities that you used to enjoy; Deterioration in functioning eg. No energy to maintain personal hygiene, loss of appetite or over-eating, and disruptions in sleep pattern; Frequent thoughts about death, dying, or suicide; Initiation of or increased substance abuse, impulsive, high-risk behaviours such as fast driving; compulsive spending, etc.
Mental health resources: UWI Counselling Centre UWIHELPS - (876) 294-0042 Jamaica Psychological Association (JAMPSYCH)
CHUBBY AND CHEESE CRUNCHES DO A BODY GOOD
THEN WE CONTINUALLY GET CONTRADICTING INFORMATION… “Whole wheat good, wheat bad …..fat bad, fat good…… water good, plastic water bottle
bad……coffee
bad,
coffee
good…..salt
bad,
unrefined salt good…..fruit good, fruit sugar bad……soy bad, fermented soy good……
by Martino Redwood, Fitness Coach
margarine good, margarine
The type of foods you eat is certainly of monumental importance if you have physique goals, but food also plays an immense role in maintaining optimum health as well as promoting success in physical and mental endeavors.
good…..butter
bad…….eggs
bad,
eggs
bad,
EAT
BUTTER……coconut fat bad, coconut good,
amazing…….dairy pasteurized
dairy
bad……saturated fat bad, oh sorry we were wrong ……. cholesterol bad…..oh sorry
During conversations with clients, I usually note that people will start beating themselves up about certain foods that they choose, this is because they perceive these particular foods to be “bad”, or rather they take on a view typically perpetuated by health professionals, fitness professionals and the media that certain foods are “bad” and certain foods are “good”.
we were wrong …….gluten bad,
sourdough
can
eat
……..oatmeal
good, oatmeal has gluten so bad……aspartame
bad,
no
evidence bad…….vegetables good, vegetables covered in pesticides…….corn GMO
Too much sugar gives you cancer, too many carbs make you fat, too much coffee makes you depressed, too much beef will give you a heart attack, alcohol is bad for your liver, tofu blocks nutrient absorption and messes with your hormones, chicken also has too much estrogen… et cetera, et cetera.
celiacs
corn
good,
bad…….bacon
bad, bacon ok……honey bad, raw
honey
good,
good……fish
farm-raised
fish
bad…….grains will wipe us all out!” - Dr. Nikolas Hedberg
Food/Drink is a tool; it can be medicine, it can be entertainment, it can be fuel, it can build you up or break you down, but you have to understand how you want to use it. Guilt and self-flagellation due to eating “unhealthy” food, in my estimation, is more harmful than eating the food itself. We hear a lot about discipline and will power and judge ourselves according to these standards, but we don’t see that developing will power is about being continually nurtured and supported in a particular direction over time.
Information overload = confusion It’s no wonder that most people feel like eating “properly” is almost impossible. The simple truth is this! You have to have a deep understanding of how food affects you. If you are depressed and you feel better after eating ice cream then ice cream is good in that context, however, if you want to lose weight you’ll notice that it’s harder when you eat ice cream every day. Only you can determine whether something is “bad” or “good” for you.
In the end, food can support your goals, it’s up to you to decide which foods will be more beneficial to you and which ones can sabotage your efforts if you overindulge. Once you decide then slowly move in that direction, do the research, plan, get the support, execute, and give yourself some slack, love yourself!
FINANCIAL MANAGEMENT TIPS by Kymani Shaw, FSS Guild Student Representative
Hello FSS Pelicans, It is of great honor and pride that I share with you some of the different ways we can all manage a healthy financial life while being a university student. Starting university can certainly be an exhilarating experience for many, a bit terrifying for some, and for others, it is a mixture of both. Being a university student at first has its difficulties as it is the very first time for many students that they are leaving the comfort of their homes and operating without their families’ physical support. While starting this new journey, one of the main challenges that students will face is how to practice effective financial management. This may seem simple to do at first but when you are now placed in a position where it is a requirement for survival, you now realize it is a bit more difficult than expected. Effective financial management is about organizing your priorities, budgeting your income and expenses, and adapting to that financial plan for a specific period of time. However, for many students, the income we would have usually gain came from our lunch money which, most students no longer receive due to us now attending online classes from home. Students now have to resort to working part-time online jobs in order to help purchase food and cover other expenses. Though not an easy task, it is very much possible to effectively manage your finances with the right practices. Here are some key points on how we can achieve this:
Get to know your spending habits. This should be one of your highest priorities as this is key to aiding us to strengthen our financial management status. We can begin by keeping track of all the things we’d usually spend our money on. This can be done with the use of a spreadsheet on Excel, a budgeting app, or by simply keeping track through the use of your notebook. Also, think about how you are being financed right now during the pandemic and how you will be financed when you move to university. Perhaps you are receiving an allowance, lunch money or maybe you are working a part-time online job that helps to cover your expenses. Will you be able to continue working that job, or will you need to find a new one once you’re on campus? Becoming familiar with your current spending habits and your source of income can be extremely beneficial in improving your financial management status.
Organize a list of your essential and non-essential items. Now that we understand our spending habits, we should now break those down into essential and non-essential spending. As university students, we need to understand and separate our needs from our wants in order to know the different areas we should spend our money on and the quantity that is required. Essential items are things that we need for our everyday living. These include food, shelter, masks, clothing, toiletries—and, for our education, books, laptop, etc. Non-essential items are products that you do not need for everyday living, such as a new watch or air pods. They are items we would like to have but they are not needed. Having this list separated and embedded in our budget can significantly help us to balance our income and expenses. At first, it may be difficult to adjust, but with time and effort, you will begin to see the positive impact this will have on your lives.
Create a feasible budget. After organizing a list of the goods/services you need from the things you merely want, we now move on to creating a budget based on that information. A budget is a financial plan which estimates your income and expenditure for a specific period of time. This should cover your regular, ongoing expenses as a student such as meals, food, utilities, plus any one-off or special costs and connecting those expenses to the level of income you have. This will reveal which money holes you need to fill, and whether or not you have any income remaining to finance your leisure activities. You will also get a clearer idea of your income and how you can divide that to meet your necessary expenses. Think of your budget as a personal commitment to yourself so creating one is simply not enough as you should also practice sticking to that budget. You can create your own budget with the use of an Excel spreadsheet or with an app on your regular app store.
Start an emergency savings fund. As we navigate through life, we will always come across unexpected financial circumstances that may place us in difficult situations. This is where an emergency savings fund can become very useful as it can serve as a safety net that you can fall back on for those whenever facing a financial crisis and in need of some support to put you back on your feet. What qualifies as a sign to use your emergency savings fund will tie back to what we spoke about earlier which as your essentials, non-essentials, and how high those may be on our list of priorities. Pelicans, university life can certainly be a new experience for many, but it does not have to be a difficult one. Being proactive and taking the necessary steps to achieve a strong financial status while attending university is a huge step towards a life filled with success and financial empowerment. So, I encourage you all to make the right decisions from now on so your future self will be grateful. Continue staying safe, focused on your goals, and striving towards financial independence.
ROLLING WITH CHANGES CONNECTING WITH YOUR STUDENTS ONLINE Arna Elliott-Rattray, Lecturer
The Covid-19 pandemic created a scenario that we often read about in books and watch on streaming services. While its impact is still unknown, I understand that this year has been stressful. In response, I wanted to do everything in my control to reach students by rolling with the changes and creating new ways of delivering content, all while being fully present in the new reality. As an educator, I knew that this scenario would have an impact on teaching and learning. I became fully invested in ensuring that my students remained a priority and began a journey of creating a virtual space that incorporated their needs merged with delivering the course content. Academic life is sometimes devoid of empathy: I was determined, as best as possible, to first walk in their shoes and see through their eyes without compromising the standards of the university.
I thought about them and the spaces in which learning was now going to take place: the verandah, the bed, the kitchen, under the tree, and for a few a desk. I thought about their access to devices, data plans, and Wi-Fi. I knew from previous engagement with students that many were reluctantly coming into this new reality of being at home. For some, it meant balancing school responsibilities with home duties, and for others being at home meant denial of a sense of peace that they would have had while being away from family. The ability to be in control of their lives through UWI services such as access to the library, Wi-Fi, lecturers, and classmates have been taken away from them. Learning Management System. The Learning Management System, OurVLE, had to be designed to capture my thoughts, attitude, and course content. I defined my presence in the course by ensuring a welcoming message with a photograph of myself was posted. I welcomed them to the course, provided my email address, and reachable online during office hours. I reassured students through my actions that they were the priority in this journey of uncertainty. I would be there leading actively throughout the semester. Topics for each module were highlighted with images, course content, and readings. This purposeful repository would facilitate students who had limited access, resulting in engagement with course material asynchronously. The course outline was uploaded along with the assessment details. I created a portal for all assignments to be uploaded, which ensured that on the students’ portal they would see deadlines which acted as a reminder of upcoming activities.
"I thought about them and the spaces in which learning was now going to take place: the verandah, the bed, the kitchen, under the tree and for a few a desk."
Communication. I felt it was important to have multiple sources of communication to suit the various styles of learning. With distant education, communication within a 24-hour period is important. I ensured that the news forum was affiliated with the students’ emails while checking the subscription element. I manipulated the Chat settings in OurVLE to create real-time chat sessions. I also created a feedback section to gauge students’ satisfaction with the course. This feature allowed me to obtain information on various issues such as access and course understanding. It was necessary for me to communicate through multiple formats. Any updates regarding the course were posted in the news forum, privately messaged through the participant forum, or sent to the class representatives.
Synchronous Teaching. I taught classes synchronously and made sure to record sessions. I removed the expectation of having all students present in class due to the instability of internet services and electricity. Live classes became less reliant on PowerPoint slides. The classroom was flipped by having them read and then respond in classes. The use of Blackboard Collaborate (BBC) meant I had to become familiar with its features. Break out rooms were used to allow discussion of a question or case, and a team leader provided responses in the main room. At times a forum section was created, which expanded the class so that all students could give their thoughts. It was meant to facilitate students who could not be in class or learners who were silent participants. I was challenged with meeting the needs of one student in particular. She suffered from a hearing impairment, and so I made special arrangements to facilitate her participation. After watching videos regarding closed captioning, I contacted the technology department to see how best this could be integrated into my method of instruction. I upgraded my device which allowed the integration of a modern PowerPoint feature to include closed captioning automatically while sharing my screen. This meant that she too could be fully present in real-time. Additionally, the polling section was utilized for activities such as creating debates, checking the progress of learning, or providing direction for an upcoming lesson. I acknowledged that we both were learning the new norms. For presentations, at the start of class students presenting were given presenter privileges after an explanation on the efficient use of BBC. They had to demonstrate how to screen/application share and upload files prior to presenting to ensure their comfort with the platform. Lectures continued to be dynamic with demonstrations provided through YouTube videos or prerecorded sessions.
Meaningful engagement. It is a pandemic, there is no denying that reality. It means there are uncertainties, and students may be affected or infected with the COVID 19 virus at any point throughout the semester. How do I acknowledge that reality while providing the reassurance that I felt was now necessary to assist them in completing the semester’s journey? Each class started with “How are things going ?”. Students shared their anxieties openly, and some through private messages. This created a group milieu that fostered the assurance that students were not alone. Students that needed extra assurance were contacted via phone. Psychosocial support is critical in this situation. A small gesture that seemed to have a profound impact, was asking students at the end of the synchronous sessions to share what kept them motivated through the week. They often shared a positive message, a song, or a poem. I shared this experience by posting notes just “checking in”. The emails of gratitude I have received will continue to serve as daily encouragement as we all navigate this new reality.
Hindsight is 2020: Embracing the new normal? by Sophia Morgan, PhD Candidate Have you ever used the saying, "hindsight is 2020�? Of course, you have. Who hasn't had that moment of reflection, when the past slips into the present, flipping on the light switches in your brain and arresting all your faculties? You pause, catch yourself, as the rush of clarity overpowers you; and then the acknowledgment follows, much more slowly, but profoundly. At that moment you travel back, searching, not for what you missed, for it has now been revealed; but how, just how you were so blind to that which is now so clear. Is this ever a positive experience for anyone? So, this is 2020! And "hindsight is 2020" is happening now! This year, our lived realities appear to conceal as much as they reveal. Thus, we don't need to wait until 2021 or 2025 to come to terms with the insights and the foresight today presents. With a conscious state, the choices we make, and the actions we take, we can eliminate unpleasant cycles and habits we wish to break. Of course, being in the moment is not an easy task. After all, everything going on around us is loud and bold, and distracting, and downright disturbing. It’s almost too much for our senses to handle. Over the past several months, for example, words like lockdown, mask, sanitize, distance, quarantine, and caution have laced our daily discourses like yellow tape around a crime scene. How do we even begin to navigate this chaotic mental world?
It is true that perceptually, the human capacity to understand events and experiences as they transpire is limited. However, what we lack in sensory acuity, we gain in self-reflexivity. Reflexivity offers the incredible ability to stand outside of our situations and observe ourselves in action. It is like standing on the balcony (in a ballroom) and watching yourself on the dance floor. Reflexivity allows us to become fully aware and, in the moment, it forces us to examine our assumptions, to engage our social world, and question the “new normal” it presents, as life unfolds. I must say, I was quite elated when my undergraduate research student proposed to study how friendship groups have influenced social functioning in a time of social distancing. I was even more elated when another student agreed to collaborate with me for a study of how we navigate social identities in the home as it transforms into a multifunctional space. This idea resonated with me because of my own experiences of negotiating several roles e.g., mom, parent, daughter, friend, lecturer, and primary school teacher, seemingly at all at once. In these negotiations, I can only describe the internal pressures I encounter, as the weight of the “new normal” bearing down on me like a ton of bricks. I have found, however, that efforts to make sense of context, my feelings, and others, have been instrumental to fashioning ‘suitable’ responses to the challenging every-day situations as they emerge. Here is where self-reflexivity prompts me to ask, what should we be observing, what are we overlooking, what should we be noting about our social world... what should we be paying attention to? What questions should we be asking? What is obvious but not obvious?
"But, in "hindsight", my own reaction provided a reflection of my current emotional state; discouraged and dispirited about all that is happening in the world around me." When I was asked to contribute to this series, I was encouraged to "write something from a positive psychology perspective." Now, positive psychology is the "psychology of happiness;" well, that's how persons describe it in short; but really, in a nutshell, it the study of positive experiences, positive traits, and positive institutions. It's funny, but my first reaction was, “No way, how do I spin a tale of happiness in this time of distress. That's the job of a comedian or a magician!” But, in "hindsight", my own reaction provided a reflection of my current emotional state; discouraged and dispirited about all that is happening in the world around me. Writing this piece, however, has reminded me of the importance of engaging rather than deflecting my social and mental realities. I’ve come to terms, that it IS important to see how our context is impacting us, but more it is how we respond. The business community urges us “to pivot”; the techies and our health officials tell us to “embrace the new normal”, and what are we telling ourselves? I say we need to focus on “reflexivity.” Yes?
MOVE, PROGRESS, BECOME by Coach Redwood Movement is arguably the most significant factor in our evolutionary heritage. For much of human history, our movement patterns have allowed us to survive; the ability to migrate to appropriate living environments, feeding ourselves, defending ourselves, and escaping danger could not be done very efficiently in our distant past without our ability to move. Movement is arguably the most significant factor in our evolutionary heritage. For much of human history, our movement patterns have allowed us to survive; the ability to migrate to appropriate living environments, feeding ourselves, defending ourselves, and escaping danger could not be done very efficiently in our distant past without our ability to move.
"Movement is arguably the most significant factor in our evolutionary heritage." It is because of this impact, that it is important to engage our mind and body in mindful, consistent, and occasionally strenuous activity throughout our lives, these practices will have a significant impact on the overall health of our minds and bodies as well as on our quality of life. As health deteriorates, we are less and less able to be useful, less and less able to perform definitively, and less able to pursue our dreams. With that said, we can see that health can be looked at as an increased capacity to do work in diverse ways. Health is your physical and mental usefulness. Fitness then is the training involved that allows a person to do work efficiently i.e. to be more useful; to move heavy things, long distances, quickly. Of course, health reveals itself not only through physical “power” but also through mental “power”, which we know as power of the will i.e. will power.
While it’s hard to quantify mental effort, I’m going to go out on a limb and say will power can be looked at as an application of mental (invisible) force to create movement (results) in time (reality). Keeping the body conditioned and strong, keeps our mind strong and clear. Pushing the mind to be clear, focused, and unwavering, allows us to create the future we dream of.
TICK TOCK TICK TOCK by Caryl James Bateman, PhD Challenging procrastination to make the best use of your time.
Success! Pulled it off again. You submitted the assignment with a few minutes to spare before the deadline. All you needed was a small fraction of the time given to complete it right? Hmmm, is this really cause for celebration or reflection? Did that submission represent the best you could produce given the original timeline? Were you able to fully organize, give sufficient detail, and review the submission efficiently? Did you maximize your talents and schedule to get the best grade or outcome possible? How could you while working panicky, ever so often checking the clock as it ticks down towards the deadline? This consistent inability to follow through with work in a timely manner is referred to as procrastination. Even though persons who procrastinate may convince themselves that this method works, if they are honest, they will admit that it comes at a high cost, with a significant amount of stress. The habitual postponement of work to the eleventh-hour often causes persons to be filled with fears and doubts on whether they will be able to successfully accomplish the task. This approach only leaves the procrastinator with more problems than they had originally bargained for. These include having to explain missed deadlines, inaccurate and substandard work to lecturers, superiors, and clients. Additionally, prolonging the completion of work may lead to a potential loss of opportunities and income as the volume of work that can be undertaken is not maximized. Procrastinators may be unaware as to how much they are shortchanging themselves.
Admittedly, the person who uses procrastination must have been getting something from it, otherwise, they would not have invested in it, to begin with. Persons procrastinate because their thoughts and attitudes perceive the work as being painful, therefore, in an attempt to get rid of this pain, they avoid it. They become more motivated to spend time in other areas that have nothing to do with the task at hand. Time is now spent on distractions such as other meaningless work activities, movies, video games, conversations with friends, etc. Although these distractions may allow for brief moments of pleasure, this is often shortlived and is yet to accomplish the task. Therefore, you have less time to do your work or worse, you have missed the opportunity to complete it altogether. So, it seems that while you may have experienced these short-term gains, long-term, you only end up with a lot more problems.
"Persons procrastinate because their thoughts and attitudes perceive the work as being painful, therefore, in an attempt to get rid of this pain, they avoid it."
When using the procrastinator’s approach, you have to evaluate the outcomes; ask yourself is it better to have the short-term pleasures or the long-term gains? Does this approach limit your professional/academic goals? Does it allow you to grow or hinder your progress? If you intend to strive for long-term pleasure, accomplish your goals in a timely manner and produce your very best work, you will find that the strategies that I am about to suggest may initially bring some amount of discomfort. In that, when there is a change from a habit (procrastination) to something new (proactive), the newness becomes uncomfortable as it is unfamiliar when compared to the old habit. The old habit can easily be the default. Remember that the habit of procrastination did not develop overnight, therefore it will take some time to undo this old habit. By adopting a new habit, you should become more conscious and intentional and be willing to take action, irrespective of how uncomfortable you may feel. This can be accomplished in several steps. Step 1: Be clear about your values by establishing who you are and how you would like to operate as a worker or student, this can give you some direction for your actions. For instance, are your values to become effective, goal-oriented, or produce quality work? If so, then your actions should reflect this. You can harness effective actions by following the next steps. Step 2: Create a project list, document, and organize the work you have in terms of priority. Step 3: Break down the project into sub-tasks with a deadline attached to each. Step 4: Create a space to tackle each of these tasks in a timely manner. No distractions! One task at a time and each should have your undivided attention. Stick to your schedule. Step 5: Consistently observe your actions, be mindful of whether they align with or deviate from your values. Ask yourself am I thinking about the long-term or short-term? By investing in the longterm, not only are you employing actions that align with your values, but you are also creating new healthy, and more effective habits. Step 6: Review your performance; was the schedule too easy? could it be more efficient? Be honest and improve on it. Step 7: The reward is in the results of feeling less stress, however, it does not hurt if reward the successes of your new approach by simply acknowledging the steps that you have taken in the proactive direction. Remember, gradually changing habits require a practical guide and practice. At the end of it all, you would have maximized your true potential and reach your goals with way less stress and more longterm benefits.
STRESS MANAGEMENT by Jhodi-Ann Bowie Dean, PhD
Managing stress is a task that most of us are expected to master, however, few individuals seem to be truly skilled at this task when stressors become overwhelming. Perhaps we make assumptions about what it means to manage stress, without truly understanding what stress management entails. This article begins with an explanation of the concept of stress, followed by information regarding how to effectively manage your own stress. WHAT IS STRESS? Stress is the physiological and psychological response to an individual’s perception that the demands of the world exceed that individual’s ability to adapt, cope with, or meet those demands (Cohen, Janice-Deverts, & Miller, 2007). Although modern-day rhetoric positions stress as something to be avoided, our survival as a human species is dependent on healthy and consistent levels of stress throughout our lives. Healthy experiences with stress often cause us to adapt, adjust, cope, and thrive in ways that we would not have in the absence of it (Gonzáles-Morales & Neves, 2015). For instance, the stress of having monthly bills to pay propels us to work hard in our jobs and potentially pursue meaningful careers. The stress associated with overcoming daily challenges engenders human creativity and ingenuity that propels technological advancements. In fact, stress is an essential tool in our ability to learn (Ivey, Ivey, & Zalaquett, 2018).
Our colloquial understanding of stress, however, is of that which is severe and debilitating. When we experience high levels of stress for long periods of time, the result can often be seriously damaging to our mental and physical health. Excessive stress has been linked to psychological disorders such as depression and anxiety (Goessl, Curtiss, & Hofmann, 2017; Burke, Davis, Otte, & Mohr, 2005), as well as severe physical ailments, including cardiovascular disease, high blood pressure, suppressed immune response, weight gain, and cancer (Cohen, et al, 2007). UNDERSTANDING YOUR STRESS RESPONSE The first key to efficiently managing your own stress is recognizing and understanding how your own body and mind responds to stressors. For some, stress may result in tense muscles, shallow breathing, headaches, loss of appetite, lack of sleep, irritability, procrastination, or a variety of other responses. Knowing your unique response to stress is key to being able to apply the appropriate stress management techniques. Reflect on the last time you were under immense amounts of stress or discuss your common stress responses with a close loved one in order to accurately understand your common responses to stress.
TOOLS FOR MANAGING STRESS EFFECTIVELY 1. Physical Exercise – Physical exercise has been demonstrated through research to be the most effective stress management technique for individuals working in a variety of job settings. Any rigorous exercise that elevates the heart rate and increases blood flow is known to have a chemical impact on the brain that is similar to that of antidepressant medication. While many of us struggle to find the time and energy to engage in routine exercise, the benefit of it most certainly outweighs the drawbacks. 2. Nutrition – The physiological stress response is also directly linked to our internal nutritional resources. Nutritional deficiency can significantly increase the likelihood of hazardous physical ailments in response to stress. Additionally, while a healthy, balanced diet is ideal in combating stress, the simple act of eating regular meals on a consistent schedule can greatly improve our mental capacity. Simply put, don’t allow the demands of your daily life to prevent you from eating three square meals a day.
3. Sleep – Chronic levels of stress can cause the body to believe that one is at risk of harm or in danger. This can result in an inability to relax or sleep. Conversely, adequate amounts of sleep in the face of significant stressors can significantly improve the perceptions of one’s own ability to overcome or manage such stressors. Sufficient levels of regular sleep improve our physical and mental functioning and make us better prepared to tackle life stressors. Stick to a consistent sleep routine and eliminate all forms of blue light at least one hour before going to bed. Natural sleep aids, sound machines, and meditation exercises before bed can assist in improving the length and quality of sleep.
4. Progressive Muscle Relaxation (PMR) – PMR is a relaxation technique that involves the systematic tensing and relaxing of individual muscle groups, in order to relieve muscle tension and to create an overall sense of relaxation. PMR is a tool often used in psychotherapy for individuals who struggle with stress, anxiety, or trauma. This technique can be useful for those who store stress and tension in their muscles. The process of progressively teaching our various muscle groups how to relax can improve overall physical functioning, reduce pain and bodily tension, and even help to improve sleep. Several instructional videos for progressive muscle relaxation exist online. 5. Social Support – Social support both within and outside of the work environment can significantly lower stress levels. Social support often consists of behaviours that show caring and validation of others’ experiences or the provision of assistance to some problem. Since serious stress involves a perception of environmental demands that are higher than our own coping resources, social support provides the advantage of increasing the perception of external resources that can help an individual meet the demand(s) at hand. Additionally, several forms of social support can provide much-needed breaks from daily stressors. Such breaks are useful, in that, they improve emotional resources.
6. Mindfulness Meditation – Mindfulness is the process of focusing attention on the present moment. This skill has been directly linked to stress reduction and improved relaxation and happiness. Try to utilize two to five minutes in the mornings and in the evenings to do a simple mindfulness meditation exercise such as deep breathing, cloud watching, music meditation, or drawing. As you become consistent in practicing this activity daily, you may expand on the amount of time you spend in meditation. 7. Psychotherapy – In some cases, extreme levels of stress can be well managed through the use of regular psychotherapy. Psychotherapists provide a trusted, supportive, empathetic, and confidential space for individuals to discuss and tackle their stressors. The expertise of a trained psychotherapist can significantly improve one’s perception of their ability to overcome and adequately deal with stressors. The Jamaican Psychological Society provides a comprehensive listing of trained counselors and psychologists in each region of the country. Stress can propel us to maximize our potential but only if we learn how to use it effectively and if we prevent it from over-burdening our physical and psychological systems. By understanding how stress operates in your own life, as well as understanding your own unique response to stress, you’ll be better able to determine the right tools for managing stress in your own life.
Transition to Online Learning by Monique Barrett, B.Sc. Psychology (Pursuing)
The creeping enthusiasm that usually accompanies the dawn of a new day, has recently plummeted to the dreary depths of despair as students settle in for another day of online learning. A catalyst for a major revolution in the daily operations of individuals, the coronavirus has spared no aspect of human life from its unforeseen and brutal consequences of societal change. No longer can we live spontaneous and dynamic lives where we succumb to our whims and are free to break the shackles of routine if we please. Now, every action involves deliberate and intricate planning to minimize our risk of exposure to COVID-19. As students, we are privy to the first-hand experience of drastic change that has occurred within society. As evident in the decision of most schools to transition to an online modality of teaching for the current semester. Consequently, many of us are left stranded to battle with feelings of isolation, unpreparedness, and hopelessness as we try to navigate through this unprecedented period. The annoyance that accompanies modem rebooting to quell unstable WIFI connections is of no comparison to the constant pleas of "Miss, can you hear me?" or "Sir, can you repeat?", from students who are bonded by their mutual struggle to attain a quality education. The challenges of preparing for exams and completing relevant coursework have multiplied tenfold given the limited online interaction periods we now have with lecturers. While face-to-face interactions have become a thing of the past, for many, what replaces it is a slew of confusion as a result of the loss of tactile learning methods. For those who considered UWI a haven for social interaction, interpersonal, and professional development. These have been hampered due to the stringent protocols that have been implemented in the form of social distancing and cancellation of all on-campus events. Though social media provides an alternative avenue of communication, there is a looming sense of impersonality that plagues group chats and could never replace the smiling faces of students and faculty across the campus.
While the prospects of returning to a "preCOVID19" sense of normalcy seem dismal at this point we must learn to cope and restructure our lives to accommodate the reality of our daily situations. It is time to embrace our symbolic meaning as UWI Pelicans uplift our spirits to rise to this new challenge. There are a plethora of strategies that are especially useful in engaging with online learning platforms: 1. Carve out a home workspace. Home can be a distracting area, as this is largely a place of comfort, and if you are not used to working from home the lack of focus can become jarring. Having a dedicated workspace where you can tune out the outside world and tap into your tasks effectively and efficiently, can improve efforts to remain focused. 2. Create schedules and to-do lists that can be edited as you complete tasks. These may serve as motivation and make insurmountable tasks seem achievable simply because you are getting through them. List all the things to be done within a task, that way, you can rest assured that you are completing all the components of each task.
3. Use videos and other supplemental materials. This might provide more perspective, engagement, and clarity in complex topics. 4. Try to remain connected and engaged with lecturers and classmates. As best as possible, become an active participant in classes and group chats. Seek out clarification in moments of uncertainty and take advantage of university resources and lecturers during office hours via email. 5. Remain motivated and do not procrastinate. Adopt self-regulating tactics or reach out to other classmates to act as accountability partners to ensure that you remain on task. Being proactive with schoolwork can reduce future anxiety and manage deadlines. 6. Pay close attention to when your body is telling you to take a break. Schedule sufficient breaks to avoid the risk of overworking yourself. If at any point you experience feelings that are posing a significant challenge to your accomplishment of goals, reach out to a trusted advisor or mental health professional for assistance. UWIHELPS (phone number: (876) 294-0042) and the University Counselling Centre are forums dedicated to assisting students in times of difficulty.
WHAT DOES NOT KILL YOU by Seth Grennell aka "Septimus Prime", FSS Alumnus
They ask, "Why do you constantly work out? Afta yuh nah nuh body fat! you can tek couple days off yuh nuh?!” I guess I could simplify my response and say: "I really exercise often because I don’t want to get fat" *joke*. Apart from that being a small part of the reason and especially during Covid times, wanting to be toned and strong, does not even capture the essence of the motivation that keeps me going. Firstly, I’m a firm believer in the benefits of working out and being physically fit and in shape. This positively impacts my mental and physiological state. Additionally, one cannot discount the raw feel-good factor that comes from the gains and benefits of putting in the work. It’s nice to look in the mirror and believe that the image reflected ain’t bad looking at all *wink*. I’m sexy and I know it.
I have been midway in my exercise routine and wondered how much more of this can really take? Can my body really manage 10 more minutes of this workout? And then I will hear the lyrics of Kanye’s song ringing in my head, …N-now th-that don’t kill me, can only make me stronger. That coupled with the Spartan mindsight is all the drive I need to push through the pain, the lactic acid build-up, the soreness and discomfort, the sudden and temporary onset of asthma, or just the desire to stop and rest for a while. As an avid competitor, I don’t just compete with others, I also compete with myself, pushing the envelope of my physical boundaries, accepting that once again Mr. West lyrics: “Harder! Better! Faster! Stronger!” hit the nail on the head. This is definitely a mantra that I silently repeat all day, every day when working out. I may be done growing vertically (believe it or not, I’m still holding out for one final growth spurt), but the growth of strength and endurance knows no bounds, as long as I remain motivated to keep pushing, sweating, and fighting to improve.
Burpees- arguably, and yet to be honest I have never met anyone who would argue this, is one of the most disliked exercise routine known to man and woman alike. For some reason, I decided to attempt 100 burpees for thirty (30) days straight. The burpees had to be done consecutively; not one half in the morning and the other half in the evening. Not taking one hour to finish them either, unless it really takes you that long. The pace has to be as quick as possible. Thirty (30) days isn’t a short amount of time, after all, it's 2 days more than a regular February, and 100 though a big number should be manageable. While doing the 30-day challenge, I was asked what was the hardest part? I’ve always had several answers: Firstly, the HARD part is doing the 100 burpees; it makes you wonder if your counting is accurate. The number seems to become a much larger figure when the burpees are involved. Secondly, the HARDER part is realizing how exhausted you feel after only attempting 40, 30, or even 20 burpees and coming to grips with the fact that you are not halfway there and you have a long way to go. But for me the HARDEST part is doing it every day; Monday to Sunday for 30 days without a day off. You come to grips with how every morning or evening is not the same, becoming immensely aware that the energy does not seem to be present before you commence. Wondering if you somehow get pleasure from the pain or you somehow agreed to a bet that you cannot afford to lose.
I have to admit, at the end of it all, the feeling of victory having completed the 100 burpees may provide you with joy, relief, or just the sweet acceptance that you made it through. Pushing your body when it resists and realizing once again that there is no limit to your body and mind, no noticeable boundaries is enough of a reason to let out a guttural cry of triumph that King Leonidas himself would be proud of. We have no limitations outside of the ones that we impose on ourselves. I challenge YOU to try and beat my personal best ... My first day of the challenge took me longer than 10 minutes to complete, yours will be? I was determined every day to do better, to improve on the first 10mins, and continuously reduce the time. As a competitor, I was never satisfied, my biggest aim was to go under 5 minutes, then! I achieved my personal best of 4 minutes and 27 seconds. Even if you aren’t close to my time don’t worry, set your own goals, and make them realistic while challenging yourself to push the boundaries of your body and mind. I promise you that the feeling that comes with improving and accomplishing your goal will have you singing the lyrics to Agent Sasco’s song Winning right now, I’m winning right now! I will be applauding the start of your fitness goals and waiting at the finish line for all those who dare to complete the task. “Harder, Better, Faster, Stronger!” Let’s gooooooo!!!
s e e p r u B e h t Join ge g n e l l Cha
"Let's stay active! Why not take on our burpees challenge? This is a full-body workout, which builds muscle strength and endurance"
Watch Here! How To Join: 1. Record yourself doing 10 burpees a day for 2 weeks 2. Post your videos to Instagram each day with #fssrollwithitchallenge in the caption 3. Top three complete entries (posting every day for 2 weeks) with the most likes and comments WIN a prize from
Extra points if you tag your UWI friends and they join the challenge! The Challenge is open to everyone but only UWI Students and Staff can win the prizes. Challenge period: December 14, 2020 - January 11, 2021
FSS TIGER by Caryl James Bateman, PhD and Heather Ricketts, PhD Is it a coincidence that of all the options that were presented to members of our faculty, the majority chose the Tiger as our mascot representative? On the surface, the choice of the tiger may appear to be obvious, as the colours of its fur (orange, black, and brown) are synonymous with the faculty’s orange and black. On the other hand, the choice of the tiger, may have been an unconscious calling, in that, as we delve further into our understanding of the symbolic meaning of the tiger, we learn that this specie represents strength, courage, determination, dignity, and independence, - a replica of what we as members in the Faculty of Social Sciences have been trying to practice for years and even despite this pandemic. Although the year 2020 has brought some challenges and disruptions to our normal lives, it has also brought some unique opportunities. Unknowingly, we seemed to have been operating through our tiger spirit, in that, we have been “transforming our strong emotions” such as fear, confusion, and anger, “into wisdom”. We have risen above and have come to the realization that not only can we manage courageously, but we can become better versions of ourselves. “With the strength of a tiger/tigress, we will complete 2020 with faculty pride and integrity, while harnessing our mental and physical strengths. Being the “powerful, potent, marvelous beings” that we are, we will lean on, encourage and empower each other. Irrespective of the challenges that lie ahead, we know that we can find the “will power” to overcome them. FSS-Tigers/Tigresses, though this 2020 journey has been long, we hope to rest at the end of the semester, knowing that we will “need to conserve” “our energies” and “choose wisely” how we will expend them as we enter the new year. In “silence and solitude”, and free from “any distractions”, we must reflect on the year, introspect, and stealthily charge into 2021 with new insights, inspirations, and goals. Sources: https://www.spiritanimal.info/tiger-spirit-animal/ https://www.livescience.com/27441-tigers.html