Tag Archives: Graduate Life

Escape the Imposter Syndrome

Jennifer Khirallah, Biomedical Engineering Ph.D. candidate

Do you ever feel like you’re not supposed to be in a graduate program? Like everyone else is more qualified than you? Like you somehow fooled everyone and you won’t last undetected any longer? This is the imposter syndrome, and you are not alone in that feeling.

The imposter syndrome can be defined as “the persistent inability to believe that one’s success is deserved or has been legitimately achieved as a result of one’s own efforts or skills.” This is something not only graduate students experience, but professors and post-docs feel as well. These feelings may come and go in high stress environments and may be all-encompassing.

I have had my own share of imposter syndrome, normally during times of stress or near an important deadline. I remember one of the most convincing times was during my qualifying exams. This is an exam that lasts about three weeks and includes critiquing a peer-reviewed research paper, writing an essay on it, and then presenting in front of the entire department. And to make it even more stressful, if you fail twice, you are dismissed from the program.

I was feeling overwhelmed, underprepared, and frankly like I was in way over my head. I wasn’t able to shake the feeling that I had somehow fooled the entire department into admitting me into the program. However, I talked to someone else in my cohort and she told me she felt the same way now and then and told me “It’s the imposter syndrome,” which was the first time I had heard of this term. I still feel like an imposter sometimes, but every time it’s because I’m doing something more challenging than I’ve done before.

Sometimes it’s easy to sink into this mindset and let it consume you, but you have to change your perspective and have courage in your own abilities. You did not fool admissions into letting you in, or your professors for passing you or giving you good grades. You worked and studied for your accomplishments and put yourself in the position you are in now. You deserve to be here! You are in graduate school to learn, become more independent, and challenge your thinking. You may feel out of place and confused sometimes and that is normal. In uncomfortable situations we grow and adapt.

Sometimes just knowing that your feelings of doubt are a common thing amongst your peers may settle your nerves, so talk to your friends about this and you will be surprised at how many of them tell you they have felt the same way.

Five buys to help you get through grad school that won’t break the bank

Written by Gina Mantica, Biology Ph.D. Student

Do you ever feel stressed or burnt out in grad school? You are not alone, and Tufts Graduate School of Arts and Sciences provides a diverse array of mental health services to help you on your journey to completing your degree. With on-site professional counseling, guided meditations, free courses on mindfulness, and the occasional visits from therapy animals—Tufts provides support to help its graduate students succeed.

What else can you do? Well, you could take a break from work — you could go on vacation, sleep in late, read a book that has nothing to do with your thesis, and get some much needed (and deserved) rest and relaxation. However, all of these things take time. When time is short and you find yourself putting that new mandolin slicer into your Amazon shopping cart with a whisper of “treat yo’self” to homemade potato chips as a quick pick-me-up, think twice. While homemade potato chips are indeed delicious, there are other impulse buys that science suggests could boost your mood. Without further ado, here are 5 impulse buys that might cheer you up without breaking the bank.

1. An Essential Oil Diffuser

As a scientist, I’m not one to praise the use of essential oils for medicinal purposes. However, several studies suggest that essential oils can lead to improvements in mood. Two of the most popular essential oils for relaxation are eucalyptus and lavender, and whether the mood effects are placebo or not, they DO work! Turn on some slow acoustic music on Spotify, and BANG- you’ve got yourself an at-home spa experience. Before plugging your new toy in and turning your apartment into a wonderfully smelly day spa, make sure to check with your roommate.

2. An LED Desk Light

Okay, this one is backed by science. Exposure to fluorescent lighting all day, every day (and sometimes night) without sunlight is bad for your health. Fluorescent lights are blue lights, and such cold-colored lighting can trigger the fight or flight response in humans, increasing our stress levels. While we as graduate students cannot really change the fact that we have to work inside at desks, we can try to decrease our stress response to light. Buy a full-spectrum LED light that you can put on your desk to try to counter all those bad fluorescents!

3. An Activity Tracker

Michelle Obama did not spend time and effort creating the “Let’s Move!” Campaign so you could sit on your bed watching Netflix all day. Doing aerobic exercises for 30-60 minutes will cause your body to release endorphins in your brain. Endorphins are chemicals that can give you a sense of euphoria. Additionally, during exercise your body pumps out endocannabinoids. Endocannabinoids are, yes, related to cannabis. They are naturally made chemicals in the body that bind to the same places in the brain as THC in weed, causing you to feel calmer and more at ease. So, buy a fitness tracker to compete in exercise challenges against friends and improve your mood at the same time.

4. A Meal Delivery Subscription

Nutrition is important—I’m sure you’ve heard it before. We hear it all the time growing up, from our parents, our teachers, and our coaches. But did you know that what you eat can actually affect how you feel? Processed foods and sugary snacks, while delicious, do not help us. Research suggests that eating a diet high in fruits, vegetables, and unprocessed grains can lower the risk of depression. One hypothesis is that this happens through a chemical that is primarily produced in your gastrointestinal tract called serotonin. Serotonin regulates sleep, appetite, and most importantly in this case: mood. So, if you want to impulse-buy takeout from Pini’s Pizzeria think twice. Instead, consider signing up for a Meal Delivery Service like EveryPlate-where the meals are cheap, the ingredients are fresh, and you can help your body and maybe your mood!

5. A Coloring Book

Adult coloring books are a great way to reduce anxiety. Additionally, HELLO NOSTALGIA. Do I need to say more?

So, if you’re feeling overwhelmed, stressed, depressed or any combination of those three things, remember that Tufts has services available to help you conquer graduate school. Reach out to friends, family, and counselors for support. But also remember that these scientifically-backed, feel-good products can also provide an outlet if you’re ever in need of a little mood boost.

Finishing That Pesky Dissertation

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Written by Brenna Gormally, Biology Ph.D. student

Graduate school — and in particular Ph.D. Programs — are strange because at times you feel like there is an indefinite amount of work to do and that you might just be in school forever. But at the same time, that feeling of permanence can be comforting. Once I settled into my routine, Tufts became my home and I’ve loved every minute of it. Unfortunately, all good things must come to an end. And with that comes a whole bunch of emotions — the excitement for the next step, the sadness for leaving my Tufts community, and the stress of finishing degree requirements.

I am currently right in that sweet spot. Over the summer, I had the good fortune to accept a postdoctoral fellowship which will begin in early 2020. That means that I get the opportunity to finish my Ph.D. Without the added pressure of finding a job. I would be remiss if I didn’t mention that my success in finding a job is a testament to the experiences I’ve been afforded at Tufts. Not only did I receive world class mentorship, but the professional development opportunities (Graduate Institute for Teaching and the NOD Workshops) helped me hone my marketable skills. I am incredibly excited for my next step, but over the next few months I have a LOT to take care of — namely finishing all that writing. I’ve decided to give you some of my tips for getting down to business and finishing that pesky dissertation.

1. Schedule, schedule, schedule

I cannot overstate the importance of planning. When I have a lot of projects going on, it sometimes seems easier to just do things and be productive. When all you have to do is writing, it can be difficult to focus. Staring at a blank page and thinking about how you have to ill it up is… daunting. I have found that the best way to avoid this feeling of desperation is to have realistic, scheduled goals. Focusing on one section in the morning and one section in the afternoon has helped me not get bored with the material and continue progressing.

2. Write in different places

Although I love my desk, sometimes you need a change of scenery. Luckily, there are at least 5 different coffee shops within a 10 minute walk of campus. My favorite coffee shop for writing is Tamper: it’s nice and quiet, serves delicious food, and offers beer options for later in the day. I’m also a huge fan of working in Tisch Library. There’s something about being surrounded by stressed out undergraduates that motivates you to get your own work done. By switching up my physical writing space, I have been able to make progress even when it doesn’t feel like it.

3. Get the blood pumping

Most people know that when you are stressed, making time for physical exercise is crucial. This becomes even more important when you’re writing your dissertation, which should be a marathon and not a spring. I try to make time and head down to the Tisch Fitness Center or go on a run along the Charles River. These are great opportunities to clear your head, which always helps with writing.

4. Don’t forget to have fun!

Most importantly, I think, is remembering that writing your dissertation should have some elements of fun. This can be the hardest task, because you’ve spent years in your program and you might feel jaded with your topic. But after all, these will be the final months of your time at Tufts. For me, it has been the perfect opportunity to reflect and remember where my passions first began. Tufts has been a fantastic chapter of my life that I will remember fondly.