BY PAUL DELGADO, GRADUATE PROGRAM ASSISTANT

Graduate student guilt? Oh yeah, I am sure you’ve heard of it and even experienced it by now. It is the guilt that many of us experience when we are not constantly working on school related assignments, writing our thesis/dissertation, conducting experiments, reading articles, etc. It is the guilt that we feel when we are spending time with our friends instead of responding to those emails or working 24/7. 

I’m trying to relax but I know I could be working

Just this past weekend, I found myself feeling “guilty” for spending time with a friend I had not seen in a long time. I suggested going to a coffee shop so we could chat and afterwards I could work on my thesis while she read a book. Am I a bad friend for suggesting such activity? Maybe not. However, I realized that probably I deserved some time off after writing and working all week.

Why do we experience graduate student guilt? Perhaps, it has to do with the structure of graduate school. There is not a set line of instructions that tell you how much time is required for reading, writing, working – there is not a 40-hour work week or 9-5. In addition, flexibility really varies among the different degree programs and within each student individually. We are in a stage where we are responsible for the balance between being a student and being an adult. On top of that, we are faced with the expectation that academia comes with busyness, high demands, and the need to work 24/7. 

Although graduate student guilt is very common in academic, below are some tips that may help you lower those guilt feelings:

1. “Busy” is not a merit badge: We often find ourselves being prideful of our busy life to measure up against others. We get it, we know everyone is smart and busy in graduate school. Instead, focus on taking a positive attitude towards those opportunities given to you and focus on those concrete goals.

2. Plan your breaks: My first year at JHSPH, a 5^th year PhD student told me “Weekends are sacred and I don’t work during that time”. Although I have not been able to execute his advice, it is important to schedule breaks just like you schedule your class time. It will become part of your routine and you won’t feel as guilty. 

3. Ask for help: Some great advantages of graduate school are the collaborations and relationships you make with others. If you are having difficulties completing a task at a timely manner, ask for help. We understand people are usually busy but oftentimes they will help (or at least explain it to you).

4. Remember, you are a person: It is okay to take breaks. It is okay to take time for self-care. It is okay to spend time with friends and have a life outside of school. Your mental and physical health are important. Don’t take them for granted. 

By Jessica Harrington, Director

Although no one can go back and make a brand-new start, anyone can start from now and make a brand-new ending.
-James Sherman, Rejection

Welcome to another term and a new year! Here are some tips for a good start (or to encourage you to keep going in case you’ve already started!):

1. Simplify. Webster’s definition of simplify says, “to reduce to basic essentials… diminish complexity.” Author/blogger, Leo Babauta, offers another definition to consider for everyday life: “It [simplify] means getting rid of the clutter so you are left with only that which gives you value.”  Babauta’s post, Simple Living Manifesto: 72 Ideas to Simplify Your Life, elaborates on suggestions which may benefit busy grad students in particular. Some of my favorites from the list: learn to say no, limit media consumption, be present, learn to do nothing!  If you get a moment, take a long glance at the post and see what inspires you to declutter physically, mentally, and emotionally. When you find yourself overwhelmed this term, just take one moment to simplify.
2. Show your body some love! Over the years, I’ve learned that while public health students value the public’s health, they are prone to forget to nourish their own bodies through exercise and nutrition.  Consider this list of workout apps and check out the PDF copy of The Good and Cheap Cookbook by Leanne Brown  (note: thank you to the JHSPHer who suggested the cookbook!!).  
3. Make A Plan to Manage Distractions and Resume Work!  Focus is a necessary component in the academic journey and distractions are inevitable. One researcher suggests those who make a “ready-to-resume” plan may be able to bounce back from distractions and return to their work more efficiently. The plan doesn’t have to be a lengthy list. The article notes, “Even a minute’s work will do, to note where you left off, and where to resume, what challenges are left, and/or what actions (you) must postpone but resume later.”
4. Learn to Think Fast and Slow. Given that students live at the pace of an eight week term, this interesting excerpt from Daniel Kahneman’s book, Thinking, Fast and Slow, is a reminder to be deliberative in our thinking especially in problem solving. It’s important to know the difference between reacting and responding.
5. Build in time to pause from technology. Most of us are aware of how detrimental it is to stare at our screens for hours on end.  The Time Out app (also suggested by a student) is another mechanism that provides prompts and reminders to pause. Give it a try.

BY PAUL DELGADO, GRADUATE PROGRAM ASSISTANT

Have you ever considered the multiple identities you have? If you haven’t, think about how you identify on a daily basis and how some of those identities may be stronger during specific situations. Those may include but are not limited to your education, profession, race/ethnicity, gender, age religion, etc. 

The term “Intersectionality” was first introduced by scholar Kimberlé Crenshaw in 1989 to describe the ways in which oppressive institutions are interconnected and can’t be studied separately from one another. She focused on the operation of systems of power and experiences of oppression against Black women, who because of their multiple identities, were left out of anti-discrimination laws. 

“If I’m a black woman, I have some disadvantages because I’m a woman and some disadvantages because I’m black. But I also have some disadvantages specifically because I’m [a] black woman, which neither black men nor white women have to deal with. That’s intersectionality; race, gender, and every other way to be disadvantaged interact with each other.” –(u/Amarkov)

Our individual identities are complex. If you look around the room, you may find colleagues that look like you and share many similarities. On the other hand, you might find yourself as the “only” or the “first” in the room to do something. It is okay. What is important is that you recognize that identities are valued differently and as a result, each person’s experiences are different. 

What is the importance of intersectionality in public health?

Intersectionality can serve as a useful framework to understand social determinants of health and the multi-dimensional overlapping factors that influence health outcomes. When it comes to social inequalities, there are many factors that work together and shape people’s lives differently. It is important to understand the multiple systems of oppression such as structural racism, colorism, ethnocentrism, and the intersection of other systemic oppressors that shape social determinants of health.

“…The study of intersectionality . . . has the potential to provide critical guidance for policies and programs. It enables policies and programs to identify whom to focus on, whom to protect, what exactly to promote and why. It also provides a simple way to monitor and evaluate the impact of policies and programs on different sub-groups from the most disadvantaged through the middle layers to those with particular advantages.” –Sen G.

Knowing our own identities are important to advocate for ourselves. When we bring these to the table, we are bringing a different perspective, new ideas, and diverse experiences. As public health leaders, knowing how different identities of the population of study intersect, is essential to better understand those social determinants of health. Thus, intersectionality gives us a unique health equity lens where we can draw from our own personal experiences to advance as public health leaders in the field.