MCV Stall Seat Journal (2021-2021 academic year)

THE STALL SEAT JOURNAL .

VCU’s #1 TOILET PAPER! • BY STUDENTS & STAFF AT RECWELL • MCV EDITION

If holder is damaged or loose, please call RecWell at 828-9355.

Welcome to #VeryCaringU!

We’re excited to go where you go to bring back our in-stall versions of the MCV Campus SSJ.

When Caring Fails

Caring in the Classroom

Student mistreatment can include (but isn’t limited to) discrimination or harassment based on personal attributes, humiliation, psychological or physical punishment, and altering of grades in a punitive manner.

Mistreatment disrupts the spirit of learning and creates a breach in trust between teacher and learner.

Many believe using “tough love” is necessary for someone to learn. Truth is, people learn best when they feel calm and respected, and are rewarded for successes instead of punished for failures. One study, published in the Journal of Neuroscience in 2009, showed that punishment had no effect on subjects’ procedural (unconscious) learning, while reward improved it.* The most effective mentors teach with kind encouragement! *Wächter et al., Differential Effect of Reward and Punishment on Procedural Learning

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“Make sure to leave time to breathe, relax and smile!”

— Chloe

u o yY M

3rd yr. Neuroscience

1. Care for yourself first. You’re worth it. If you’re

upset, you can seek support before attempting to tackle the problem. University Counseling Services has telehealth services and an office in the VMI Building. For more info, visit counseling.vcu.edu.

Rams in Recovery

“Growing your support network is just as important as your schoolwork.”

Check out the resources and meetings available for VCU students in or seeking recovery!

Visit recovery.vcu.edu.

— Harrison 3rd yr. Pharmacology

“Don’t compare yourself to others and find what works for you, everyone learns differently.

You are on your own journey!”

What can you do?

Students Office at dos.vcu.edu/safety.

“Having an EFFICIENT method of studying is super important!

It’s possible to do well on exams without sacrificing your social life.”

— Allison

3rd yr. Pharmacy

i

your options. You can report mistreatment 2. Consider (anonymously or not) to the MCV Campus Dean of

— Emma 3rd yr. Medicine

Have another concern?

Are you worried about a fellow Ram, or just need help navigating resources? The Dean of Students Office is here for you! Located in Hunton Student Center. Visit dos.vcu.edu.

Hunton Open House September 15, 11 a.m. - 1 p.m.

Come explore Hunton Student Center! Learn about MCV Campus programming, student orgs, campus partners and resources all in one space!

Meet the Assistant Dean of Students, tour the Suit Yourself Closet, win prizes and more!

MCV Campus Resources Missed the open house?

Check out MCV Campus resources to find events, connect to services, or learn more about all the programs we offer.

Lead. Play. Thrive. • recwell.vcu.edu

If holder is damaged or loose, please call The Well at 828-9355.

Now or Later?

Our Procrastination Edition (Sorry it took so long to put it out!)

Save the Date!

Pick a scale (like 1-5) and write down all your tasks for the week. Number each by importance and by difficulty. Schedule time to work on longer tasks in sections.

Homecoming 2021 is November 7-13.

Check out events on MCV campus at vcu.campusgroups.com/vcuhomecoming.

Writing things out can help you identify goals or deadlines, figure out details, and see how to optimize time.

Well-Being Workshop On 10/14 the Graduate School is hosting a Graduate Minority and International Student Well-Being & Mental Health workshop. Register at bit.ly/39XPsMc.

Understanding why we procrastinate and how to use it to our advantage can help. Check out John Perry’s essay about structured procrastination[1] to learn more.

Be a RecWell Member

Fill up your tank!

Resilience is the ability to recover after a difficult experience. If we don’t (or can’t) take time to replenish ourselves as we go through grad school, even routine work can feel overwhelming. Here are some tips.

Make the most of downtime.

Read, exercise, go outside, travel or meet new friends through activities. Self care is vital!

Remember these challenges are temporary. Grad school is difficult, and its challenges are real. Try thinking back on how you’ve grown so far, and remember there’s an end in sight!

Don’t procrastinate on updating voter information, checking polling places and familiarizing yourself with the candidates!

Info at vcu.campusgroups.com/vcuvotes.

Hierarchy of Tasks

Find your people. It’s important to have friends and/or family who support your decision to be in graduate school, with whom you can share your insecurities.

VCU Votes

Introspect. Set aside some time to work out a solution to a problem you’re having. Try asking a classmate or advisor for help!

Let yourself be proud. Be proud for choosing to continue to face your challenges! Instead of focusing in on failings or mistakes, remember that challenges are inevitable in life.

Get support. The challenges of school can sometimes impact your mental health.

Counseling.vcu.edu has resources to help.

“Sometimes you can’t fight procrastination, you just have to know your flow and how long it takes you to complete tasks and make sure you schedule it in.”

“Try to space out your work as much as possible, rather than have everything pile up. The workload is less daunting that way.”

— Nilan 4th year Medicine

— Lois 4th year Pharmacology

Interested in learning more about member benefits and guest options? All membership sales and updates can now be made online! Visit recwell.vcu.edu or email recwell@vcu.edu.

References

1. procrastinus.com/piers-steel/theories-ofprocrastination/comment-page-1/ 2. apadivisions.org/division-37/publications/ newsletters/advocate/2019/07/ procrastinator-graduate-school 3. vanderbiltbiomedg.com/2018/07/09/ resilience-through-a-phd/ Written by MCV Campus Student Leaders Council

“Use the Pomodoro Method! Set a timer for 25 min and only do work, then set a timer for 5 min and do anything but work.

This helps focus and helps you feel less overwhelmed.”

— Rowan, 3rd year Biochemistry

Stall hop for more procrastination-related content!

Lead. Play. Thrive. • recwell.vcu.edu

If holder is damaged or loose, please call RecWell at 828-9355.

An Attitude of Gratitude Gratitude + Health Gratitude can be defined in many ways, but most commonly is the conscious appreciation of any aspect of our life experiences.

Studies have shown that practicing gratitude can increase your overall sense of well-being because it shifts your mind away from negative emotions and refocuses on the positive aspects of life.

Making gratitude a daily habit can increase optimism, decrease anxiety in stressful situations, improve relationships and even enhance physical health!

You've Got Mail!

One researcher, Dr. M. Seligman, tested the impact of writing about positive memories. Assigned to write and personally deliver a letter of gratitude to someone they had never properly thanked for their kindness, participants immediately exhibited a huge increase in happiness scores.

This impact was greater than that from any other activity, with benefits lasting a month.

Building the Habit Tips for making gratitude a daily habit amidst the chaos of life: • Similar to mindfulness, taking a few moments throughout the day to recognize positive things can go a long way. Check out these tips for keeping a 30 second gratitude journal: conquer.today/ gratitude-journaltemplate.

• If you think of something positive, or something you’re grateful for, stop and write it down. Journaling about the feeling, event or person for 5 minutes or writing a letter of gratitude has been shown to promote positive emotions and even alter brain connectivity in the frontal cortex.

• If you’re in a stressful situation, like an exam or stuck in traffic, take a moment to look around and reflect on your surroundings. That exam is helping you get to the next step in your career - how exciting! Notice the beautiful color changes in the leaves along the highway - so cool!

21 Happy Days!

1. Write three new things you're grateful for.

Try this 5-step each day for 21 days and see if you end up happier!

Overwhelmed? Just pick one item.

2.

one good thing that happened today. one thank you note (or text).

3. SendExercise for thirty minutes.

4.

5. Meditate for ten minutes.

Write

Adapted from ted.com/talks/shawn_achor_the_happy_secret_to_better_work

Student Voices What is something that was difficult for you, but in hindsight you’re grateful for?

"Moving to the United States was a difficult transition and huge culture shock, but I'm grateful I was able to pursue a higher education in English and being able to experience life in the U.S.” — John, 2nd year MS student, Physiology & Biophysics “Transitioning from undergrad to my professional program was really difficult in terms of the workload and the different expectations. I had to drastically change the way I worked and studied. This transition has made me more successful in the years since and more adaptable, which will be helpful in my career.”

— Will, 3rd year Pharmacy student

Sugar Study A group of VCU medical students is assessing awareness and acceptance of sugar relationships in the VCU community. A sugar relationship is a transactional relationship in which an older and wealthier partner provides material resources to a younger partner in return for their companionship. Take the 5-10 min survey for the chance to win one of 200 $5 Amazon gift cards! bit.ly/3q85xsa

Sources + Resources • health.harvard.edu/blog/in-praise-ofgratitude-201211215561 • greatergood.berkeley.edu/article/item/how_ gratitude_changes_you_and_your_brain • mindful.org/how-to-make-gratitude-a-daily-habit

Lead. Play. Thrive. • recwell.vcu.edu

THE STALL SEAT JOURNAL .

VCU’s #1 TOILET PAPER! • BY STUDENTS & STAFF AT RECWELL • MCV EDITION

If holder is damaged or loose, please call RecWell at 828-9355.

“C” Your Way Through Stress Life can already be stressful, and being a student often brings extra challenges.

The 5 C’s can help!

Calm.

Make a stress kit of feel-goodies and keep it in a place you spend a lot of time. Take a moment to reconnect with your joy, or tune in to one of RecWell’s weekly guided meditations on Mondays at 1 p.m. or Tuesdays at noon. Join RecWell on RamsConnect for info!

“When feeling stressed, ask yourself: Will this matter in 5 years? In 10 years? If the answer is no, then try not to stress out too much about it today.”

— Quinnie, 3rd year Dental Student “Don’t feel bad or weak for asking for help, sometimes the smallest ask can be the biggest help,” —Alaina, 3rd year PhD student

The top 5 stressors reported by grad and professional students are: • • • • •

Academic pressures Finances or debt Anxiety Work-life balance Family issues

When our capacity to cope is already stretched by expected stressors, and then we are faced with an unexpected stressor, it can push us to our limits and impact our academics, work and relationships. When our coping is maxxed out (like a credit card), relatively minor things like a missed alarm or being late for a meeting can feel like too much.

The best time to practice managing stress is when our stress levels are already low(er) and we can easily remind ourselves of what author Glennon Doyle tells us: “We can do hard things!” We can cultivate our cool and our capacity for conquering stress by remembering the C’s:

“We can do hard things!”

— Glennon Doyle

Care.

We’re not talking a oncein-awhile bath-bomb — do the things that keep your batteries charged on the regular. Gentle movement, nourishing food, restful sleep, 5 minutes here and there to simply breathe. Self care means listening to and honoring what your body needs.

Need food? The Little Ram Pantries can help. Learn more at rampages.us/littlerampantries, or visit go.vcu.edu/rampantry to access the regular Ram Pantry.

Reach for Help

Compassion.

Practicing self-compassion by forgiving

• Feeling stuck, hopeless or not able to see a way through it

ourselves for the times we aren’t our best can help us move forward with intention.

Sometimes, it feels like we’ve tried everything to cope with challenges and things don’t seem to get better. If you or a friend are…

• Crying or getting angry more often than not • Losing interest in work/school/ socializing • Feeling overly self-critical or experiencing negative thoughts that won’t go away

It might be time to ask for some extra help. Visit counseling.vcu.edu to find resources, or call (804) 828-6200 for 24/7 crisis support.

Connection.

You’re not alone in what you’re going through.

Talking to a trusted peer, friend or mentor can help you alleviate anxiety and begin to find a way forward.

Visit dos.vcu.edu to connect to VCU services and resources, like the student emergency fund to help with financial emergencies.

Art by Micah Fitzgerald

Control.

We can spend a lot of time worrying about the why and miss out on how we can solve a problem or navigate a stressful situation. When things pile on, start by asking, “Right here, right now, what can I control?”

The 5 C’s are like a snorkel! They give us extra room to breathe even when we feel like our head is underwater.

Lead. Play. Thrive. • recwell.vcu.edu

THE STALL SEAT JOURNAL .

VCU’s #1 TOILET PAPER! • BY STUDENTS & STAFF AT RECWELL • MCV EDITION

If holder is damaged or loose, please call RecWell at 828-9355.

“When you give love, it grows.”

— Salina Yoon from the children’s book Penguin and Pinecone

Hey, you are super amazing and a valuable human being! Creating more room for encouragement and appreciation in academia and residency starts with each of us.

We know that graduate, medical and professional students show higher rates of depression and anxiety than the general population.* Valuing productivity over physical and mental health creates a negative learning and working environment and can lead to burnout.

We are whole people first, and our health and well-being are what matter most.

Create Positivity By: • Being clear with others about expectations, guidelines, project plans and how to ask for help when needed.

• Encouraging and respecting boundaries. We exist outside of work/class and have the right to keep these separate!

• Seeking out mentors/mentees that respect your boundaries and value your time.

• Creating an inclusive, respectful environment that allows everyone to show up authentically!

• Fostering collaboration, not competition. We’re happier and more productive working together.

Have a Concern?

Try Radical Acceptance Institutional change takes time! We can work for change and find small ways to create healthy environments, without accidentally activating the ‘toxic positivity’ button!

It is okay to not be okay. Not everything can be met with a smile.

Sometimes the best way to foster a positive environment is to create a more accepting one, with space for students to vent, scream, cry, laugh and talk things out with each other.

If you witness unprofessional behavior or professional mistreatment, consider reporting it. If someone has confided in you about a situation, listen, support and encourage them to continue reaching out.

The VCU Dean of Students Office is a resource for health sciences students. Staff can advocate for your needs, identify resources and options and help resolve concerns without disclosure to those involved, unless required by law or university policy. Connect at dos.vcu.edu.

Be kind!

To yourself and others. Self-love is key! Take yourself to dinner, buy that pair of shoes you’ve been eyeing, take a few hours of me time — do something nice for yourself. And not just once in awhile!

Hype up your peers and colleagues!

Tell them they’re great, write your classmate a card, buy someone lunch! Don’t think you did anything worth celebrating? Celebrate just trying. On the tough days, showing up is a win. Be there for yourself especially when things are hard.

Student Wisdom “I try to seek advice from trusted friends and family for emotional support and clarity on what steps to take next,” — Anne, 2nd year MD/PHD “Ask if you have been investing more, and tolerating more, in another person than you're investing or tolerating in yourself.”

— Zoe, 1st year MHA

Say “Thank You!” The Center for Teaching and Learning Excellence is running their Thank a Professor initiative throughout April. Visit ctle.vcu.edu/initiatives/professor to shout out the faculty who make a difference every day!

Help to Succeed Do you feel stuck with studying?

Are you struggling to manage time effectively? The Division for Academic Success is here to help!

Connect at das.vcu.edu.

We Appreciate You Graduate and Professional Student Appreciation Week is April 4-8!

Spread the love, thank a colleague, pat yourself on the back for all that you do. Scan the code for a list of events, or go to bit.ly/3ucrUwZ.

Lead. Play. Thrive. • recwell.vcu.edu