Exercise: Keep Going Strong

According to the PhD Comics, as we approach Valentine's Day, our exercise regime takes a dive and does not return until January 2014. Don't let this happen to you. Exercising is a crucial part of graduate school (and life). There are many ways to get some exercise:

• Go for a walk at the Ellwood Butterfly Preserve
• Take a Recreation class
• Join an intramural sports team
• Take an Exercise Sport class (beginner, intermediate, and advanced levels of all sorts of sports - search for the courses on UCSB Gold under "ES")
• Walk, jog, or run along the campus lagoon trail
• Do a mindful walk at the campus labyrinth 
• Go on a hike in the local mountains
• Bike around Santa Barbara

Plan exercise into your weekly schedule and don't let it be the first thing to go when you are stressed or too busy. Use exercise as a release from stress and to clear your mind.

What's your favorite way to get some exercise on or off campus? Let us know in the comments!

Free Food!

As a graduate student, you have access to free food practically every day of the week. Here is a list of free food events that you should add to your calendars (and schedule your work day/classes around):

Monday

Fruit Bowl Project (Daily)

The Health & Wellness program provides bowls of organic, local fruits at 12 locations around campus (Associated Students, Academic Advising, Career Services, CLAS, Counseling Services, Disabled Students Program, the MultiCultural Center, Office of Student Life/Educational Opportunity Program, Recreation Center, Student Health Service, Visitor Center, and Women's Center). These bowls are delivered every Monday to the front desks.

San Clemente Bagel Hour (Weekly)

San Clemente residents are invited to attend Bagel Hour (bagels from IV's Bagel Cafe, orange juice, and bananas) on Mondays from 8:15 to 9:15 a.m. in the San Clemente Center. Residents are encouraged to bring a mug and plate to help keep the event "green." The event also includes gluten-free bagels. 

Tuesday

GSA General Assembly Meetings (Monthly)

The Graduate Students Association General Assembly meetings are held on the first Tuesday of every month from 6 to 8 p.m. in the GSA Lounge. All graduate students are invited to attend these meetings,  and free dinner is provided.

Center for Science and Engineering Partnerships (CSEP) Professional Development Series (Ongoing)

CSEP hosts a variety of workshops to help you improve your personal, professional, and academic skills. The workshops usually feature free cookies, coffee, and tea. Some workshops also include free pizza (this will be noted on the workshop description).

Wednesday

GSA Bagel Hour (Weekly)

Stop by the GSA Lounge for delicious bagels, spreads (i.e., peanut butter, cream cheese), and coffee on Wednesdays from 8:30 to 10:30 a.m. To help keep the event "green," bring your own mug and plate.

Noon-Time Concerts (Weekly)

Free entertainment and ice cream every Wednesday at noon at Storke Plaza. This event is hosted by the AS Program Board. 

CSEP Professional Development Series (Ongoing)

Thursday

Recreation Taste Days (Quarterly)

UCSB Recreation hosts Taste Days during the first or second week of every quarter. The event includes free food (i.e., Woodstock's pizza, cookies from Silvergreens), a chance to win cool Recreation prizes (i.e., drawstring backpacks), and if you print out the Taste Days coupon from the GauchosPlay website, you can get a free Recreation tank top. The event takes place in front of the Recreation Center on Thursday and Friday from noon to 3 p.m. (times may vary each quarter).

Friday

First Fridays at the GSRC (Monthly)

On the first Friday of every month, the Graduate Student Resource Center (located in the Student Resource Building) provides a delicious breakfast spread of muffins, doughnuts, mini cinnamon rolls, fruit, and other pastries along with orange juice, tea, and coffee. The event takes place from 9:30 to 10:30 a.m.

GSA Happy Hour (Monthly)

The GSA provides free appetizers at its monthly happy hour (Fridays: 4 to 6 p.m.). The appetizers are limited, so arrive early if you want to grab some of these delicious treats.

Recreation Taste Days (Quarterly)

Other

UCSB Office of Research Calendar - This calendar features all of the research talks happening across campus. Many of these talks offer free food (this will be mentioned in the description of the event).

Free Chair Massages and a Relaxation Room

The Mental Health Peers Program office is one of the best kept secrets on campus.

After hearing about the free massage chairs and an alpha wave chamber, I headed to the Counseling and Psychological Services (and Career Services) building to learn about these wonderful de-stress tools. Upon checking in at the front desk, I was met by a mental health peer, Molly Schmidt, who introduced me to a collection of great resources. The Mental Health Peers offer de-stress workshops, one-on-one counseling, and a wealth of pamphlets about mental health issues. 

Molly then showed me the massage chairs, which I had to test out. Students can have up to 15 minutes on a massage chair. The chair is in an isolated area that can be dark if the curtains are closed. The chairs are perfect for some shut eye and a quick refresher between classes, work, meetings, and research. I did not want to get up after the 15 minutes passed. However, the chair worked out the tightness in my shoulders from rock climbing and I felt much more relaxed. 

Massage chair

Molly also showed me the alpha wave chamber (egg chair) in the relaxation room. The egg chair faces a TV and you can select a relaxing DVD (i.e., beach or rainforest) to watch during your 15 minutes in the chair. Unfortunately, I did not have the opportunity to test out the relaxation room. However, I do know that after that visit, I will be returning often. 

Egg ChairRelaxation Room with Egg Chair

The great news is that from 9  to 10 a.m. every day, the Mental Health Peer office is open just to graduate students. Take advantage of this great resource! The office is open 10 a.m. to 4 p.m. for the entire campus, so if you can't go during the graduate students-only hour, swing by anytime during the office hours to relax and melt away your stress.

For more information, visit the Mental Health Peer website.

Important Message for Teaching Assistants

As a teaching assistant, you have the unique opportunity of working directly with undergraduate students on a weekly (and sometimes daily) basis. You have the chance to build relationships, be a role model, and possibly even save lives.

Last quarter, three UCSB students faced untimely deaths from alcohol-related activities. These tragic deaths affected the entire community.

You can make a difference. At the December Graduate Students Association general meeting, Don Lubach, Associate Dean of Students, commented that graduate students know how to drink. He mentioned seeing students at a local pub sipping on beer over an extensive length of time as they had intellectual conversations about how to save the world. There were no instances of drunkenness or over indulgence. Lubach followed this story with a request — take the time to talk to your students.

As an intelligent graduate student who has survived undergraduate life, talk to your students about how to make smart choices regarding alcohol (feel free to add in drugs, sex, and any other wellness topic you feel comfortable talking about). One way to do this is to spend the first five minutes of your section every week talking about making healthy life choices, highlighting a campus resource, or leave the floor open for your students to ask you questions in a safe space. Sections are short and you have a lot to cover in a limited time, but, imagine the gratification of helping students make important life decisions in addition to developing their expertise in a field of study.

Campus Resource Map

It is important to be knowledgeable about the campus resources that you can refer students to. As you build relationships with students, they may share information with you that might raise a red flag. Or, you might overhear comments from your students that need to be addressed. The distressed student protocol is a very helpful document to have on hand whenever you are working with students.

To learn more about making healthy life choices, check out the following resources:

• Health & Wellness
• Alcohol & Drug Program
• Student Health
• Counseling and Psychological Services

Counseling Services for Graduate Students

Counseling and Psychological Services (CAPS) is here for you! Don't feel like you have to fight through anxiety, depression, or deal with the overwhelming feeling of stress on your own.

On the CAPS website, you will find a page dedicated entirely to graduate students services. CAPS offers individual appointments and group counseling. There are mental health peers available to help you learn strategies for coping with stress.

CAPS is offering three group counseling opportunities for graduate students this quarter. These groups are lead by the CAPS graduate student specialist, Turi Honegger, Ph.D., and they are held in San Clemente Housing. For more information, visit the group counseling page.

It's Not Too Late to Get Your Flu Shot

Flu season is in full swing and the Red Cross is urging everyone to get a flu shot as soon as possible (source). Student Health is hosting flu shot clinics, which make it easy for you to walk in and get a flu shot without waiting long or having to make an appointment. The flu shot is free for students with UC SHIP. If you do not have UC SHIP, you can get a flu shot for $20.

Student Health Flu Shot Clinics

Tuesdays 1:30 to 3:30 p.m.

Fridays 1:30 to 3:30 p.m.

Take Steps to Prevent the Spread of the Flu

• Wash your hands often for at least 20 seconds (sing the "Happy Birthday" song twice)
• Periodically disinfect surfaces that you use often (i.e., iPhones, computer keyboards, keys)
• If you get sick, stay home!
• Read this webpage for more information: Is it the Flu? What do I do?

2013 New Year's Resolution Ideas

Happy New Year!

It's 2013. Since the world did not end, it's time to set some New Year's Resolutions that will help you live a healthier, happier life and enjoy this upcoming year. Need ideas for your New Year's Resolutions? Look no further than the GradPost.

Physical

Physical resolutions can include healthy eating (eating local, more vegetarian meals, less processed food, less sugar), exercising (walking, running, rec classes, intramural sports), sleeping (everyone needs seven to nine hours per night), finding ways to de-stress, and taking steps to quit smoking or reduce your alcohol intake.

• UCSB Recreation Promotes and Supports Healthy Living: Part I & Part II
• Buying Local Foods for Your Health and the Environment
• Celebrate National Nutrition Month
• If You Snooze, You Don't Lose: The Art of Napping
• Stressed Out? UCSB Health & Wellness is Here to Help
• Giving Thanks to Improve Your Well-Being

Intellectual

Want to improve your writing? How about expanding your knowledge in a field of interest? There are many types of intellectual resolutions, such as learning new skills and knowledge, designing innovative, interdisciplinary research projects, and sharing your expertise through publishing and conference presentations.

• UCSB Reads Chooses "Moonwalking with Einstein"; Book Giveaway
• Teamwork 101: Perspective and Interdisciplinary Research
• Defining Your Research Topic
• The Adventure of Learning
• Writing Tips
• UCSB Library: A Researcher's Best Friend
• Preparing for my 1st Conference Presentation

Social

Life in graduate school does not have to be a life without friends or fun. Set a resolution to spend one to two hours every week doing something you enjoy or hanging out with friends. UCSB offers many opportunities to meet new people, get involved, and attend events.

• Lounging with the GSA
• GSA Bagel Hour & Coffee
• Explore Santa Barbara
• Campus Events

Financial

It seems as though graduate school is 50 percent worrying about research and completing milestones and 50 percent worrying about funding. Set a New Year's Resolution to apply for a grant, fill out a fellowship application, or find a part-time job to relieve some of your financial worries. The GradPost's Funds section is a great place to start.

• Doctoral Student Travel Grants Now Available!
• GSA Grants: Childcare, Travel, and Emergency Relief
• Finding and Understanding Funding Video
• Finding Funding Workshop Tutorials
• Sample Grant Proposals
• On Campus Jobs

Occupational

Whether you are applying to jobs right now or just starting graduate school, there are many things you can do to prepare your professional profile. Set a resolution to collect a certain number of business cards or LinkedIn requests, attend conferences, build your CV/resume, strengthen your digital reputation, or improve your job search skills.

• Getting a Job 2.0: Branding, Digital Reputation, and Social Media
• Networking 101: Sustaining a Conversation
• Featured Campus Resource: Career Services
• Online Job Search Resources
• Tips for Writing Effective Cover Letters
• Dr. Anne Garcia-Romero Shares Job Search Tips for Faculty Positions

Remember to set New Year's Resolutions that are SMART (specific, measurable, attainable, realistic, and timely) to improve your confidence in achieving them.

How to Get the Mentoring You Want: A Guide for Graduate Students

The University of Michigan's Rackham Graduate School has compiled an excellent resource for graduate students: How to Get the Mentoring You Want:A Guide for Graduate Students.

This guide is filled with helpful advice and a fun collection of Ph.D. comics for some cheer as you learn about the benefits of having a mentor.

Browse through the guide to learn how to find a mentor, what to expect from your faculty advisor, how to make the most out of your mentoring relationship, how to address problems and challenges, and what your responsibilities as a mentee are. The guide also includes a checklist to help you set expectations, build a mentoring plan with a list of commitments for both mentees and mentors, and plan for your first meeting with a potential mentor.

One thing that really stood out throughout this guide was the fact that graduate students need to be the ones taking the initiative. Faculty advisors are extremely busy. So, it's up to you to make sure that you stay on track to meet your milestones. You should also prepare to take the lead in your meetings with your advisor. If you notice that you are not getting the support you need, go in search of another faculty advisor or build a network of faculty mentors. Then, tap into the different strengths of each of your faculty mentors (i.e., one may provide a lot of feedback, one may be good at answering graduate school questions) to help you find the answers and support you need.

Explore more tips by reading through the full guide.

Student Family Housing Offers Comfort During Lengthy Apartment Maintenance

Crib came included with linens for baby useAs a graduate student with a family, I have been fortunate to live in UCSB family housing for several years. Family housing at UC Santa Barbara offers a couple of different living arrangement options to choose from if you are a qualifying student. The family housing communities are surrounded by beautiful environs and local scenic walking/running/biking paths to enjoy. Given that the family housing units are not brand-new facilities, there is always some maintenance to be done and our housing facilities staff does a great job of managing such tasks. Today I'm going to share with you a little-known resource in family housing: the fully furnished apartments reserved for student families that have scheduled lengthy maintenance repairs.

Bed with fresh, clean sheets and pillows

My family and I recently had one of our tiles break in the kitchen and we reported it as a maintenance work order request. The next day a maintenance supervisor came by to assess how to best deal with replacing the floor tiles. It was ultimately decided that putting a new linoleum floor in the kitchen would be the best option for replacing our floor expeditiously. However, there was going to be restricted access to the kitchen the whole day. With a newborn and a toddler in our house, as well as two adults with healthy appetites, it would have been very difficult to stay in our apartment during the repair. The maintenance supervisor suggested he could get us an alternate apartment to go hang out in during the day and that it was even fully furnished and stocked similar to a hotel room. My wife and I jumped at the opportunity, knowing we would require some quiet space for the kiddos, as well as a clean place to eat and relax in. These are just a few of the pictures I took of the temporary apartment unit for student families having major repairs being done to their private family unit.

Winter Break and Isla Vista Safety Tips

The Division of Student Affairs recently shared some helpful advice for staying safe in Isla Vista and preventing theft over winter break.

Here are some key reminders:

While Isla Vista can be a fun place to walk around and hang out at night, don't walk alone and be smart (pay attention to your surroundings). Call the Community Service Organization (CSO) for an escort (805-893-2000).

If you are leaving during winter break, make sure to lock your doors and close your windows and blinds. Don't leave any valuables in plain sight in your car. It can be helpful to let a trusting neighbor or your property manager know when you will be gone so they can keep an eye on your apartment and notify you of any suspicious activity.

Read the full message from Student Affairs here: http://e2.ma/message/5or7c/d7qtec