Category Archives: Tips and Tricks

The Side Hustle

Ways to earn extra money as a graduate student

By Abigail Epplett, M.A. student in Museum Education

Are you strapped for cash? Do you feel buried in debt? While these side gigs may not make you a millionaire, they will help with your monthly bills. Here are some ways I have made extra money — and you can, too!

Write Guest Blogs

Many organizations, including Tufts Graduate Admissions Blog and some programs and departments, have blogs where they disseminate information to their members or followers. There’s a wide range of pay for these blogs, and some don’t pay at all. If the blog is part of an organization that you admire — like the blog for your department (see my posts with the Tufts Museum Studies Blog here and here) or an association that has helped you on your career path (see my post at Personal Historians Network Northeast) — you may not mind working “for exposure,” especially because these are great pieces for your portfolio. However, if you need cash fast, it’s best to work with an organization that you trust, has good paths of communication, and is upfront about their rates. For example, the Tufts Graduate Admissions has a blog, and in connection to my main job as an Office Coordinator (i.e. layperson manager) for a church, I’ve also blogged for Back to God Ministries International (BTGMI), which pays $125 for a four post set. The work at BTGMI was much more technical and required several revisions, which accounts for the difference in price.

Teach a Class

You are learning so much in your grad school classes. Why not share it with other people? I currently lead Study Groups with the Osher Lifelong Learning Institute (OLLI), which has a branch at Tufts. This program is for retirees who want to keep learning at a high level. It’s essentially a snippet of grad school level courses geared towards people ages 65+. These groups are typically hosted on campus, but due to COVID-19, they are currently held online.

So far, I have taught two study groups. I used research I conducted for the course “Exhibition Planning” in Spring 2020 and my Practicum in Summer 2020 to create a study group called “Abby Kelley Foster: Freedom, Faith, and Family” in November 2020. I also used my knowledge from my Practicum and a lifetime of living in a national heritage corridor to create “The Industrial Revolution and the Blackstone River Valley” in December 2020. In January and February 2021, I hope to “switch gears” and use my knowledge from competitive athletics to lead “Exercise: Theory & Practice,” a mix of gentle exercises and kinesiology geared towards senior citizens.

Sessions for these courses typically are 2 hours long and run once a week for four weeks, but they range between one week and eight weeks in length. Study Group leaders are paid $25 per hour. If you want to learn more about leading groups with OLLI, contact the director of OLLI at Tufts once you matriculate into your graduate program.

Transcribe Audio

Are you a fast typist and a good listener? Do you have a niche interest? Maybe you speak multiple languages? Audio transcription might be a good job for you. I work as an independent contractor with Audio Transcription Center in Boston (ATC). It’s easy to apply online, and you will receive a sample test within a few weeks. Once you are a contractor with ATC, you’ll receive emails about available transcription jobs and can email the office to request work. ATC pays $60 per audio hour. An hour-long job will take between 3 and 6 hours, depending on the worker’s experience and the material given. One learning curve in this job is that you need to use Express Scribe, a free program that allows users to play, stop, rewind, skip ahead, speed up, and slow down audio, just like on a cassette tape. Once you have gotten the hang of this program, transcribing will be faster and easier.

Sell Designs Online

While this method of work is not as reliable as being paid by an organization — like what happens as a guest blogger, teacher, or transcriptionist — if you are an artist, you can make extra money selling your art online. Although many online marketspaces exist, and I have tried several, I’ve personally had the most success with Society6. Once I upload my designs, I don’t have to worry about fulfilling orders; the company takes care of that for me, and payments are sent automatically to my PayPal account each month. The profit margins are small, but it’s a good way to test which of your designs are saleable if you’re interested in opening an independent business in the future.

Pet Sitting

If you love cats, dogs, birds, or any other of the many animals that people keep as pets, this is a pretty good gig. Pet sitting comes in many different forms. Dog walking might be a daily activity lasting over several months, while vacation sitting will last between five and ten days. The price of pet sitting varies depending on how much care an animal needs, and how long it needs to be watched. In my area, $17 for a walk and $20 for a day of mealtime drop-in visits is fairly standard. Although pet sitting apps exist, I do not use them and instead rely on word of mouth. That way, I already have a connection with the pet owners, which makes communication and negation easier, and they’re more likely to trust me with their “furbaby.”Make sure you know the pet’s needs ahead of time, including any directions for feeding or medications. Also, be careful not to bring animals to your house, as boarding spaces and kennels require special licenses.

As Always, Time Management

I’ve offered you five different ways to earn extra money while in grad school, great ways to pay the bills and keep from accruing (more) debt. One important thing to keep in mind while working multiple side hustles is to manage your time. Multi-tasking may seem like a great way to get many things done at once — Why not study for that final exam while walking your neighbor’s dog? There’s no way that could go wrong… — but ultimately, our brains can only handle one task at a time. Instead, if you like variety, try breaking up your jobs into smaller segments, and keep a calendar schedule of everything you need to accomplish. For example, in a given day, I might work my main job, take classes, prepare to teach a class, and pet sit. My workday might look like this:

9:15 a.m. – 9:30 a.m.Pet Sit
9:30 a.m. – 3:30 p.m.Main Job
3:30 p.m. – 3:45 p.m.Pet Sit
3:45 p.m. – 6:00 p.m.Break
6:00 – 7:30 p.m.Take Class
7:30 p.m. – 8:00 p.m.Prep for Class
8:00 p.m. – 8:30 p.m.Pet Sit

That’s 7.5 hours of paid work, but it’s broken up into segments to be more manageable. Plus, there’s plenty of variety, so you won’t get bored from a single task.

Don’t be afraid to try new side jobs to earn extra money while in grad school! Your wallet will thank you, and you will learn new skills that will help further your career path.

Oh no, I have to do a practicum!

Written by Abigail Epplett, M.A. student in Museum Education

If you’re a newly minted grad student or looking to join a program, you’re probably aware that many master’s and certificate programs require students to complete a practicum. What does this mean? Think of a practicum as an independent work-study class where you gain experience in your chosen field. In some ways, it is similar to an internship, but practicums may require classwork, depending on the program. The method of placement varies between disciplines. Since my area of expertise is in Museum Studies, I’m going to focus on this model of practicum.

Looff Carousel, Slater’s Park in Pawtucket, RI – photo by Vicki Francesconi-Sullivan

What do you need? Who do you know? What can you do?

The first step to completing a practicum is finding an institution willing to host you. As I mentioned earlier, the method of placement varies between disciplines. Some departments place students in practicums. In Museum Studies, the student find their host institution on their own. As you can imagine, finding a host institution during the COVID-19 social distancing restrictions adds some challenges. Yikes! To make the process easier and less scary, try asking yourself these three questions: “What do I need?”, “Who do I know?”, and “What can I do?”.

Let’s start with the first question: What do you need? What is required for your practicum? Are there any limitations or deadlines to keep in mind? Each practicum lasts a certain number of hours and must be completed at a specific type of organization. For example, my practicum needed to last for at least 125 hours over the Summer 2020 session, and it needed to be held at a cultural institution. Due to the complications surrounding COVID-19, students in the Summer 2020 session could petition for extra time to complete their practicum. I did not need additional time, but it’s something to keep in mind if you are worried about getting your hours completed, especially if you already work a full-time job.

While the requirement to work at a cultural institution might initially seem pretty limiting, a wide range of organizations fall into this category. Working at a museum is an obvious choice, but during the Spring and Summer 2020, most museums were closing and furloughing staff. Visitors centers, university galleries, and museum-related businesses were likewise closed. What was I going to do?

This brings me to the second question: Who do you know? What are your connections to the industry? Who understands your potential? The idea of networking is frequently discussed in any academic setting, whether visiting a fair or workshop held by career services or learning from professors during class time and office hours. During COVID-19, I reached out to my network to find an organization to host my practicum and found a willing organization a few miles from my house: Blackstone Heritage Corridor, Inc. (BHC). This opportunity was so obvious that I nearly overlooked it. I had run or driven past the building that housed the BHC offices two or three times a day for most of my life, and had begun volunteering with BHC in January 2020, a mere four months before applying for a practicum there. This short amount of time was enough for them to see my potential and offer me a practicum opportunity.

Finally, we’ve come to the final question: What can I do? What talents make me stand out from other practicum-seeking students? How will I bring a unique skillset to the organization? If you are in the museum program, it’s a given that you know a lot about art, history, and education. Similarly, someone looking for a teaching practicum needs to know a lot about classroom management and pedagogy, while someone seeking a laboratory practicum understands scientific practices and research methods. But there are many skills outside of standard curriculum that are part of daily work and valuable to organizations. Do you design beautiful and engaging presentation slides? Are you great at troubleshooting problems with technology? Are you experienced in photography and video editing? These skills are important for any organization, especially cultural institutions with limited funding and small staffs, and will make you stand out to your potential host.

A Brief Note on Supervisors

A major component of the practicum is the onsite supervisor. This is an employee of the organization who will act as your mentor during your practicum. They make up your practicum “team”, which also includes you and your academic advisor. The supervisor has to fill out paperwork and attend at least one meeting with you and your advisor during your practicum. That being said, while it is not always possible to choose your supervisor, like when your department places you in a practicum, if you are required to find your own practicum, make sure your personality meshes with that of your supervisor. Try to meet them in person ahead of time before making a commitment. During my practicum at BHC, I worked with Suzanne, the Volunteer Coordinator, which was a great match. I had previously met Suzanne through volunteering at BHC, so I knew we would get along well.

Talk to Me, Baby

“Hunt House” – photo by Suzanne Buchanan

A less interesting title for this section might be, “Communication is key.” You’ve heard this throughout undergrad, high school, and even earlier, but this is still a difficult concept for some people, especially because there is such a range of communication methods and styles. On one end are people who view communication as a biweekly, five-minute phone call. On the other end are those who want frequent updates via email, text, and video chat. When these two people work together, chaos ensues.

Communicating with your supervisor is a major aspect of the practicum, especially when many practicums must happen remotely during COVID-19 restrictions. What helped me to communicate during my practicum was setting up a schedule of the entire practicum and sharing it with Suzanne. The schedule showed when we needed to have face-to-face meetings, whether they were over Zoom or in person, and what projects I needed to work on. I also sent regular updates on my projects and asked questions via email. Because we had agreed upon a schedule ahead of time, I never felt confused through lack of communication, even when the schedule inevitably changed.

Finally, Paperwork

The main difference that I found between a practicum and an internship was the classwork. The Museum Studies practicum comes with its own course on Tufts’ online course management site, Canvas, where students answer questions, complete self-evaluations, and submit a final paper. During my practicum, this component happened asynchronously, and I had no trouble completing the work, but it is one more thing to remember. Also, time spent completing classwork does not count toward your practicum hours, so you need to figure that into your schedule.

Your practicum supervisor also has to fill out a small amount of paperwork, mainly to verify that you are indeed working at the organization. This is where having a personality match with your supervisor is especially helpful: someone who enjoys working with you is much more likely to leave a glowing review than someone who dislikes you or is ambivalent about your existence.

Wrap It All Up

Ultimately, your practicum is intended to be an experience in the “real world” of your industry under the guidance of seasoned professionals and your academic advisor. It’s a great way to learn your likes and dislikes in the field, along with gaining new skills and making connections. Good luck finding the practicum that is perfect for you!

Working with the Nolop Makerspace at Tufts

Written by Audrey Balaska, Ph.D. student in Mechanical Engineering: Human-Robot interaction

There have been a lot of changes this semester as we adjust our campus environment to keep people safe during a pandemic.  Now, this is understandably a difficult transition, and there are some things that just aren’t possible right now.  But, there are some resources that are still available, just in a different format!

Specifically, I’m talking about the Nolop Fabrication, Analysis, Simulation and Testing (FAST) Facility located in the Science and Engineering Complex at Tufts. Nolop was founded thanks to a generous gift from the estate of Keith Nolop, and includes the Stricker Family Genius Bar funded by Jane and Rob Stricker, E69, and the Byrne Advanced Machining Area made possible by Dan Byrne, E76. Normally a popular spot for students to hang out, work on projects, and let their creativity thrive, Nolop is understandably closed to in-person involvement this semester.  However, Nolop is offering remote services, where the makerspace employees will fulfill your requests for laser cutting, 3-D printing, or soldering!

More detailed information is located on the Nolop webpage, or you can read about the types of projects made by students last year in this Tufts Now article. As an example, though, here is the process for how I got some laser-cut parts for my home project of making a place to hang my masks.

Step 1: Using a CAD software (OnShape), I created my design for what I wanted cut.

Step 2: I shared my design with Nolop employees on the laser cutting channel (of the Nolop Slack group).  When I explained that I wanted my design cut out so that I could paint it, they gave me advice on what material would be best for painting (a list of materials available for purchase from Nolop are located here).

Step 3:  When the parts were ready, I picked them up from the station outside of the makerspace.

Step 4:  And using wooden boards, clothespins, paint, and glue, I created my final product!

Now, I’m an engineering student, but Nolop is open to everybody at Tufts!  This semester, they are offering 3 services remotely: 3D Printing, Laser Cutting, and Soldering.  You can use these services for personal projects, class assignments, or just to learn more about technology and design.  The Nolop slack channel is also a place where people ask for advice on projects they are working on, share interesting links, and are just a general part of the Nolop community. 

Keep Calm and Stay Organized

How I beat my inner sloth during self-quarantine

Written by Ebru Ece Gulsan, Ph.D. student in Chemical Engineering

I bet none of us imagined the rest of the semester going like this after Spring Break. We are slowly transitioning to distance learning and a home office routine not only as a community, but also as students from around the globe. Although staying at home gives us some extra time for our hobbies and self-care, eliminates our commute time, and maybe saves us some money, it could also hinder our productivity and motivation to maintain our routine.

Personally, I always need to be in an office, library or a coffee shop to get things done. Knowing that I’m 5 steps away from my bed and there are tons of snacks in the fridge is never helpful. I am sure other Jumbos are on the same page, so I wanted to share some useful apps that I use to keep myself on track, no matter how inclined I am to procrastinate at home. These apps are not only for your daily tasks like research or homework, but also for other productive activities like reading or exercising.

Having said that, you do NOT have to be productive ALL THE TIME. If you are failing to make the most of your time at home, this does not mean that you are not self-compassionate. Please do not feel pressured by the fact that Shakespeare wrote “King Lear” in quarantine, while you might have had cereal for breakfast, lunch, and dinner yesterday because you couldn’t bring yourself to cook. Everything is upside down now and you get to define what success is for you.

Be gentle to yourself, make time for your hobbies, relax, and do not forget to call your loved ones. In the meanwhile, there is no harm sharing what helps you stay organized during this time.

An all-in-one workspace for your notes

Notion provides you a workspace you can access through all your devices. This is by far my favorite productivity and organizational tool I have used. You can create and keep track of to-do lists, tasks, projects, notes, and ideas, and even enrich them with media, icons, webpages, publications, or any other useful reference you can imagine. The best thing is that when you add references to your lists, you have the chance of accessing them even if you are not online. It is also possible to share your lists and collaborate with other Notion users. The app operates on nested pages which saves us from messy folder organizations. Overall, for me Notion is a very versatile, smooth, user friendly and useful app that helps with my routine (and is free!).

Journaling App

Having weekly or daily to-do lists is great for productivity; but for me documenting long term goals and my progress towards those is key to staying motivated. Day One is an excellent journaling app not only for tasks and projects, but also for personal growth. It provides you a safe digital space to store your memories, thoughts and dreams, either with pictures or words.

Set Yourself a Reading Challenge

Is there a better time than a stay-home period to finish those books you had started months ago but have not had time to get back to? In theory, yes! But in practice, not really. I don’t know if it is just me, but I find it very difficult sometimes to reach to that book sitting on my nightstand although I have all the time in the world.

This app is such a life saver; you can use Goodreads to set a “reading challenge” and keep track of your progress. The app also sends you notifications and reminders to motivate you to get back on track. You can see what your friends are reading, where they are at their own challenge, how they felt about their books, what they want to read next. The app will also use an algorithm to give you recommendations for your tastes and interests over time, which motivates you even more to finish that book and start those new excellent recommendations.

Track Your Workouts

It is especially difficult for folks in Boston to stay home all day, considering the year-round 5 AM runners all around the city. I love being active, and have been lucky enough to have access to excellent athletic facilities provided by Tufts. I have been using the Strong app to keep track of my exercises, make customized workout routines, and record my progress. The additional benefit of Strong is that it allows the user to define details about their workouts.

You do not have to be outside to be active! There are plenty of exercises and reasonably priced weights to purchase online. My personal favorites are resistance bands, a kettlebell (preferably on the heavier side to use for full body exercises which engage bigger muscle groups, mine is around 20 pounds for reference) and dumbbells. They last a lifetime, are compact and easy to store. For inspiration, YouTube has some excellent free channels to safely guide you through creating your home exercise routine, and many yoga studios also started live streaming for their clients.

Please do not forget that this is stressful time for all of us, but we are doing our best. Extend some grace to yourself and appreciate how we adjust ourselves to a situation which seemed unimaginable a few weeks ago. The most helpful approach I took during this transition was to treat the day as a regular day in my office. I woke up early and got ready for the day, had my gear together, set up a workplace, and most importantly, I set boundaries for my work hours and leisure hours. But there were also days I did not get any work done, which I learned to be okay with.

So, do not overwhelm yourself and find what works for you. Stay in touch with your co-workers, classmates, and principal investigator. Organize get-togethers with that friend who you studied abroad with, who you never get a chance to FaceTime anymore. Call your parents. Treat yourself with some self-care. Most importantly, be gentle to yourself and to your loved ones.

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

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.

The Ultimate Healthy Eating Guide for #TuftsGrads

Written by Ece Gulsan, Chemical Engineering Ph.D. student

After I finished high school, my parents sent me to Canada for an international cultural exchange program where I got to spend the whole summer in a small town called Guelph (near Toronto). I stayed with a host family, and became very close friends with their daughter Meagan. The next summer, she visited me in Istanbul, and we took her to our summer house which is located in Tenedos, one of the Greek-Turkish islands on the west coast of Turkey. My mom prepared a typical famous Turkish breakfastwith all the fresh produce she picked up from our garden, while my dad was spearfishing to catch some bluefish for dinner. When Meagan saw the table, she couldn’t hide her astonishment by how much we eat at breakfast. Then she grabbed a bite of a plump tomato, and amazedly murmured: “I didn’t know that real tomatoes actually taste like this!”.

Growing up in Turkey, I was very spoiled in terms of my food. Seasonal fruits and vegetables, fresh herbs, organic legumes, and assorted table wines were essentials of our pantry. Wild-caught fish was served at least three days a week with a drizzle of the highest quality extra-virgin olive oil. My family grew some of our own food, but we also had access to good quality fresh food at local markets.

Dealing with the differences in food culture was one of the biggest challenges I faced when moving to the U.S. for graduate school; not only the kind of food consumed, but also the way it is packaged and sold at supermarkets.

Graduate student life is very busy and demanding, and unhealthy habits can make our lives more difficult and stressful. Nourishing our bodies is as important as having a good night sleep and regular exercise. Understanding nutrition and healthy eating is more common these days, but for some people it can still be difficult to know where to start making changes to improve their health and feel better about what they eat.

Here is some basic information that will help you begin your journey towards a more balanced plate: avoid too much sugar and salt, read the list of ingredients on food packages, and try to learn more about the meanings behind terms like “gluten-free”—they don’t always mean “healthier.”

First of all, EAT YOUR VEGGIES! Here is an example of my weekly vegetable shopping from the farmer’s market.

 In addition to all the minerals, vitamins, and phytochemicals necessary for your body to fully function, vegetables are also packed with fiber, which affect your overall health starting from your gut microbiome to all the way up to your cognitive abilities.

A great way to introduce more vegetables into your diet is to go seasonal—do some research online about what produce is in season for your location, or visit a local farmer’s market and see what’s available. Choosing fresh, local vegetables is also preferable to pre-cut, imported vegetables from the supermarket because pre-cut vegetables are more prone to bacteria and can lose their nutritional value when cut. Many packages also contain preservatives to keep them fresh; chlorine and ozone are sprayed on the vegetables to delay spoilage. Try to buy whole fruits and vegetables, and wash and cut them right before you will eat them; the difference in taste is impossible to ignore.

Another good way to get more healthy foods into your diet is to eat more high-quality proteins. Lean protein sources such as chicken breast have always been a “go-to” meal for me. However, considering how common the use of antibiotics in chicken farming is in the US, it could be a better idea to switch to turkey, which is a safer option in terms of additives. Turkey is also a great source of the amino acid called tryptophan, which is known to aid in quality sleep. Can you say no to a better night sleep as a graduate student? I thought so. If you don’t eat meat, you can add lentils and tofu to your diet for more protein.

When it comes to sleep quality, another thing you should be mindful about is the time at which you sip your coffee and how much you consume in a day. Coffee is the elixir of life for us graduate students, but it can take up to eight hours to be metabolized. So, if you go to sleep at 11:00 pm and want to wake up the day feeling well-rested, try to avoid drinking coffee after 3:00 pm, and aim to not exceed 400 mg of caffeine per day. It is also noteworthy that consuming coffee right after your meals significantly decreases the absorption of some minerals and vitamins in your food, such as iron.

Lastly, I would like to talk about meal-preps. I looooove meal-prepping! As a chemical engineer, I have this an obsession with knowing what exactly is in each of my meals. With a little preparation, you can bring your own food to campus and know that you have made something delicious and healthy (not to mention cost-efficient)!

Health doesn’t just start and end with food. The containers you use to carry your food to campus can also be unhealthy. Many common plastic containers are a main source of “obesogens” called “endocrine disruptors,” and they tend to release into your food when they are in contact with fatty acids. Glass containers are a much safer option to avoid those chemicals. If you would like to learn more about how those chemicals affect our bodies and how serious they are, I recommend the Swedish documentary Submission (2010) by Stefan Jarl.

With a few simple changes, it is possible to eat healthier! Keep things balanced and stick to real food. You can also visit Tufts Sustainability and learn more about healthy eating on campus. With these tips, I hope you can take your healthy eating goals and upgrade them to a new level.

Tips and Tricks for Your Grad School Application

Written by Ruaidhri Crofton, History & Museum Studies M.A. 2020

Anyone who as ever worked on an application, whether for a job, school, or scholarship, knows the mixed feelings that come along with it. On the one hand, you are excited to put your best foot forward and show the people who are reviewing your application the awesome person you are. On the other hand, there is the nervousness that comes with putting yourself in what may seem like a vulnerable position. Will they like me? Am I what they are looking for? How will I ever manage to get everything I need to do done for this application? For those who are considering applying to a graduate program at Tufts, or anywhere else for that matter, here are a few tips and tricks I found useful when completing my applications.

1. Map out the application requirements

Unlike applying for undergraduate programs where useful tools like the Common Application serve to guide you through a seemingly endless number of questions, requirements, and deadlines, applications for graduate programs mostly stand on their own. As a result, you will likely find yourself having to make separate application accounts for each of the schools to which you are applying and contending with a variety of different requirements that can quickly become difficult to keep track of. To stay on top of applications and deadlines, I found it helpful to make a list of each program I was applying to, the application deadline, and the various steps I needed to complete before I could submit it (completing writing samples, letters of recommendation, transcripts, etc.). As I completed steps in the process, it felt rewarding to be able to cross items off before moving on to the next one. Other systems might work better for different people. However, as long as you have some sort of system to organize what you need to do on time, that’s what’s important!

2. Identify recommenders early

Requesting letters of recommendation from professors or supervisors you have worked with is perhaps one of the most stressful parts of the application process because it is the one you have the least amount of control over completing. However, you can make things a lot easier on yourself and the person writing a recommendation for you by identifying recommenders who can best speak to your skills and requesting their assistance as soon as possible. Typically, a month or so should be the minimum amount of notice you give when requesting a letter of recommendation. In addition to simply being considerate of your recommender’s time, it also ensures that you have time to find another person to ask should a prospective recommender reject your request for whatever reason. Being clear in providing your recommenders with deadlines for each of your applications and any additional information that might help them write their letter (such as your resume or CV) can also make the process easier for you both.

3. Get thinking about the path you want to take

If you are considering applying to a graduate program, you are probably already pretty passionate about the field you want to spend your time studying in depth. However, you will likely find it useful to start thinking about what your specific area of focus within that field might be. Of course, there is no expectation that you will concretely decide exactly what you will be studying and how you will be studying it before you have even been accepted into a program. However, many programs request that you provide a bit of information about a potential area of focus in your application. Some may also ask you to identify a professor or two in the department who you think would best serve as an advisor to you based on similar research interests. Having at least begun to think about your focus can also help you to narrow down specific programs that might be best for you to spend your time applying to and will only serve to benefit you once you are accepted to a program and begin your studies.

4. Be yourself and don’t stress!

This is something I always make sure to emphasize. Many people seem to think that admissions committees are only looking for very specific things when making an admissions decision and that they need to somehow embellish their application in order to appeal to exactly what the committee is looking for. Of course, sell yourself as the awesome applicant you are, but at the same make sure to be yourself! Though the people reading applications are certainly looking for good students who will positively contribute to their community, this is all relative to the individual applicant and program. There isn’t a specific personal statement topic or GRE score that will automatically guarantee that you will be admitted, so why add extra stress to what is already a stressful process? That being said, make sure to put your best foot forward! Double and triple check your personal statement and maybe ask a friend to read it over too. Set aside some time to study and take some practice GRE tests. But remember, each item is just one part of your overall application.

5. Questions? Don’t Be Afraid to Ask!

There are so many aspects of applying to grad school that simply cannot be covered in a few quick “tips and tricks”, especially in regard to the specifics of each graduate program’s individual requirements. As a result, if you ever find yourself confused about application requirements or have other questions about applying to programs at Tufts, you should not hesitate to reach out to one of the wonderful staff members in the Office of Graduate Admissions via email at gradadmissions@tufts.edu or telephone at (617) 627-3395. You can also reach out to the department you are applying to directly using the contact information on their website.

Stress Relieving Yoga Practice for Grad Students

Written by Ece Gulsan, Chemical Engineering Ph.D. student

Every year I start the semester with full motivation and control over my tasks. I have the perfect agenda in hand, dozens of pens with different colors for each activity, a bunch of folders which I categorize for each assignment, and post-its all over my desk. However, as we approach  the middle of the semester, things get overwhelming, I stress out, and lose my interest in my to-do list.

I’ve been studying for almost 20 years, so I’m pretty familiar with this pattern. We need to be productive to succeed, but our brains need a break, and those breaks should be planned strategically.

Practicing yoga is a perfect way to reset your mind and get back on track when you’re feeling stressed or unmotivated. The main idea of a yoga practice is to challenge the body with asanas (poses) that force us to concentrate on what is going on with our body, and keep our minds from wandering. At the end of the sequence, we feel more relaxed, balanced, and motivated for the rest of the day.

Here is a 30-minute all-levels yoga sequence which I specifically designed for improving concentration and decreasing the effects of stress on our bodies. Feel free to repeat between study sessions, before starting the day, or whenever you feel like you can use a break. You can make it more challenging by staying longer in the poses or repeating the sequence more than one time. Yoga mats can be purchased online or at large stores, and you can also use them at the Tufts gym.

Start with Child’s Pose – Balasana. On your hands and knees, focus on your breath, and turn your awareness inward. Your chest will rest on top of your thighs. Support your torso with your knees, and your forehead on your mat, or on a pillow. That helps you feel grounded. Stay in the pose until your inhaling and exhaling are synchronized, and roll back up on your knees. Avoid the pose if you have knee injuries. This pose calms the brain and because of the feeling of grounding, acts as a therapeutic posture to relieve stress.

Continue with a standing forward fold, UttanasanaStand up and bend your knees generously until your upper body lies on your thighs. Let your arms and head hang and press the heels firmly into the floor. Hands can be either on the floor or catch the opposite elbow. Forward falls increase the blood flow through brain, release the tension on neck and shoulders, and the feeling of “letting it go” has a restorative effect on body.

Move into a low lunge, AnjaneyasanaStep your right foot to the back of your mat and lower your knee on the floor. Bend your left knee and align it over the heel. Draw your tailbone down, lift your chest up to the ceiling, take your head back to look up, and raise your hands. Keep your shoulders away from your ears. As you inhale reach up, and as you exhale lower your hips to stretch hip flexors. Stay for a few long breath cycles and repeat with the other foot in front. The psoas muscle, the deepest muscle in our core, is one of the most vital muscles in our body. It is located in the lower lumbar area of the spine, extends through pelvis and connects upper and lower body with each other. Anjaneyasana specifically targets hip flexors and psoas, stretches them and helps you relieve stress, as well as opens your chest to boost confidence and enhance your mood.

Now approach your wide-legged standing forward bend, Prasarita PadottanasanaGo back to standing, face towards the long edge of your mat and step one leg to the other side of the mat with your legs wide apart. Make sure your outer feet are parallel to the short edge of your mat (a slight internal rotation of feet is recommended). Inhale and lengthen your spine, lift your chest, and bend forward on your exhale. Engage thigh muscles and make sure your weight is on the balls of your feet. You can interlace your fingers behind you and if it does not feel intense enough, bring your hands over your head. This pose relieves tension on your shoulders and targets the piriformis muscle, a tiny muscle located in the deep buttock, near the sciatica nerve. Contracted piriformis can create tension on shoulders and  is very difficult to target.

Find your tree pose, Vrksasana. Find your way back to standing. Face towards to the short edge of your mat. Lift your left leg and hug your left knee. Bring the sole of your left foot to either the inside of your right thigh or calf, making sure it does not rest on your kneecap. Stay here for a few breaths. Keeping the eyes will closed makes thing even more challenging. If you are comfortable with your balance, send your left leg back and bring it parallel to the floor by pushing your heels to the back of the room. Hinge forward, level your hips, stretch your arms palms facing each other in warrior III, VirabhadraStay here for 30 seconds to one minute. Repeat with the other leg. Balance poses makes you focus on one point and prevents your mind from wondering.

Find a comfortable seated position for eagle arms pose, Garudasana. Bend your elbows and bring forearms together in front of your chest. If possible, cross your left arm underneath the right. Draw your shoulder blades away from each other and broaden your chest. Level your elbows with your eyes and keep your hands away from your face. Bend forward if you can. Repeat with the other arm on top. This pose is a great way to release tension on shoulders and relax the neck.

Before finishing your practice, take a moment at supported fish pose, Matsyasana. Use two yoga blocks or a pillow to support your shoulder blades and back of your head as you lie down. Slowly lower back on your props and relax your face, throat, and jaw. Matsyasanais a very effective chest opener to boost confidence. If it is supported, feeling of grounding has a therapeutic effect on body.

Seal your practice by laying on your mat and embracing the effects of your poses. Observe where your mind goes and try to bring your awareness inwards. Focus on your breath, and appreciate the fact that you were able to practice today.

Funda-Mental Health Care

Written by Manisha Raghavan, Bioengineering M.S. 2019

This is a personal story, but I am no longer ashamed to discuss it. If someone had asked me a year ago about how much attention I paid to my mental well being, I would have scoffed and told them that mental health is a ‘notion’ that doesn’t affect me. But once I got to grad school, my whole perspective on mental health changed.

Once the exciting ‘moved to a new country / I am an adult’ phase died down and grad school began to ramp up, things got harder. The stress of schoolwork, my new responsibilities, making new friends, and missing my loved ones back home — it all took a toll on me. I did not know what the feeling was exactly, or what the cause was, but I knew something was not right.

At first, I didn’t want to acknowledge my feelings. I pushed almost everyone away just because I saw them galavanting and enjoying life on social media. I felt so isolated; avoiding talking about how I felt because then I would have to face the reality of my situation.

After struggling alone, it took a lot of courage for me to go ahead and book an appointment with the Tufts Counseling and Mental Health Services. I started working with a counselor about my struggles, meeting expectations, a bad living situation, a project not taking off, racial microaggressions I faced, and anything else you could imagine. The last week of December, I remember my counselor telling me that I was suffering from depression and anxiety. I remember walking out of the center and crying inconsolably: it was my nightmare come true. But far from being a nightmare, working with my counselor has been extremely helpful for my mental health and well being.

I still go to therapy for my depression and anxiety, and there have been days when everything feels bad and I experience sadness on a consistent basis. But even when your body aches and you don’t feel like stepping out of bed, remember that it gets better—and I would know.

It took me time to realize that many students go through the same thing I do, but it can be much harder for grad students to talk about their mental health because we are expected to be “adults” on campus. I think the first important step that helped me was talking to my family and friends about how I was feeling. You would be surprised how many friends of mine were going through the same thing, on and off campus. Many of us were afraid of being judged, but I found that I got more support from my friends than I was expecting.  One major resource on campus that helped me  is Tufts Counseling and Mental Health Services. If you have paid the Tufts Health Fee, please do not hold back from visiting a counselor. They are trained, experienced professionals who are here to help you. If you have a mental health emergency, or if you are looking for a certain kind of support, Tufts Counseling and Mental Health Services can help.

If you feel that going and meeting someone in person is intimidating, you can use ‘BetterHelp’ and ‘iHope,’ both of which are valuable Telehealth counseling services. BetterHelp is covered by the Tufts student insurance plan, while iHope requires a copay. Tufts also has a wonderful service in the form of ‘Tufts Ears for Peers’ which is an anonymous, confidential helpline for Tufts students and is open from 7pm to 7am every day.

There are also many daily activities that can help with regular mental health support. You can also download apps such as ‘Headspace’, ‘Fabulous,’ and ‘Youper’ which force you to do regular emotional check-ins. Mindfulness meditation has been shown to control anxiety and panic attacks — just breathing in and breathing out with constant awareness can be a powerful tool. Pick up a new hobby, or an activity which you have put off for a long time. Get enough sleep and maintain a good diet. Start practicing ‘gratitude journaling’, and write down your negative thoughts. Let it out of your system.

But most importantly, let yourself feel the way you do. Many of us bottle up our emotions and feelings because we fear of being perceived as weak. Sometimes, all you need is an ear to listen to you, and a shoulder to lean on. No one has it easy in life, and some of us find it harder to cope than others. But remember to remind yourself that ‘after a hurricane, comes a rainbow’.