Tag: mental-health

  • My Education Trap

    Growing up, school was my way out.

    At a young age, I had figured out that by putting a few extra hours worth of effort into my studies every week, I could advance through the year’s material faster than my classmates. If I worked even harder still, I could move on to the next grade before the academic year was over.

    I envisioned escaping to university, leaving my oppressive hometown behind, making new friends, and reinventing myself into the outgoing butterfly I was meant to be. I was the smart kid, destined to do great things.

    At fourteen, an opportunity to move to the city arose. I had already skipped a grade, but this opportunity would allow me to start university while simultaneously completing my high school diploma. The plan was to finish grade ten at this new school so I could qualify for the accelerated program at the start of the next academic term. Come September, I was enrolled in university classes full-time at fifteen years of age.

    From then on, all my classes were done at university, counting towards both high school and college credits.

    At age seventeen, I graduated high school with two years’ worth of university credits under my belt. I could have stayed at that university and earned a Bachelor of Science in another two years, but I wanted a new challenge.

    I wanted to get even farther away, so I moved across the country.

    In some of the best years of my life, I worked arduously in research labs and conjured up detailed notes; all of which culminated in a graduation with honors and a teaching scholarship for a doctoral program in chemistry before the age of 20.

    Reality sunk in when the next academic term started. Graduate school was not like its undergraduate counterpart. Less important were tests and good grades, more important was independent research and weekly check-ins with my supervisor.

    I felt wholly unprepared.

    Each week, I would fill with dread at the thought of having to walk into my professor’s office knowing I had made very little progress. So many tiny roadblocks snowballed into a big mass of no work being completed. My mind got fuzzy with the stress and soon I didn’t even understand what my research was. I felt I was wasting everyone’s time including my own.

    Teaching did little to ease my anxious nerves. I was the same age if not younger than the students in my teaching laboratory. How was I supposed to be the authority in a lab that I hadn’t even done myself?

    Feeling like an imposter, I desperately wanted to leave. After one year, that’s exactly what I did.

    I moved to another city full of hope that I would find a role that was both challenging and fulfilling. What I did find took five months to land. I attempted to teach — middle school this time — and again felt like an imposter. I had no teaching license, I wasn’t formally trained in education. How was I supposed to make lesson plans and help my students through their teenage dramas?

    Overwhelmed, exhausted, and defeated, I submitted my resignation. I was going to go home.

    Then, I got accepted to a far-away graduate program I had applied to on a whim months earlier. Having been accepted unexpectedly, I thought academia truly was my calling. I was excited to return to a world I had always felt accepted in — university.

    The condensed version of that story is that exactly one year later, I was back home, having dropped out of yet another graduate program. The mental block was the same, only this time compounded by a physical injury I had sustained while overseas. This time, I felt truly broken.

    I knew that by leaving, I was shutting the door on ever returning to academia again. It was time to move on to higher paying jobs using the degree I already had.

    It took me eight months to find another job.

    I had been rejected by every technical company I could find. Running out of money, I finally marched into a local business with my resume and asked if they were hiring.

    The work was monotonous and easy, but I felt like I was atoning for my failure in academia. I worked hard to prove to everyone that I was happy with this new role. I was tired of being bothered about “wasting my potential”, but eventually I realized just how unfulfilled I had become.

    I started applying to technical jobs again in the hopes of increasing my annual income, but faced rejections at every turn. The advice everywhere was to get this certification, that training, have this qualification. I have a degree with advanced studies in the physical sciences and mathematics for goodness sakes! Surely the hard work I put in over the past decade would mean something!

    The need for more qualifications had led me back to considering academia again. I loved the material I was working on when I first attempted graduate school. Truthfully, I miss it. Academia, for me, has always held a promise of something better to come. I miss that sense of hope.

    I want to go back but am scared I will run away again. What will finishing that degree really get me? Am I too far removed to even be any good if I do return?

    Mental doubts aside, returning to school is expensive. Having blown any bit of savings I did have on the last foray, I cannot afford to take on more loans for school.

    When I was younger, my hard work had a purpose and it took me somewhere. The path was clear then.

    I am prepared to work hard now, I just can’t see the path or the destination this time to know where to focus my efforts.

    As an adult, what is my way out?

  • Using Self-Reflection Effectively

    Self-reflection is deeply ingrained in discussions surrounding emotional intelligence and widely touted as the way to self-improvement, but could it actually be hurting you?

    According to Harvard Business Review, self-reflection is the act of looking back on your day to evaluate your thoughts and actions without regret. The key point here, though, is those two words at the end of the sentence, “without regret”. Effective self-reflection means contemplating your behaviors without beating yourself up for it. Easy in theory, difficult in practice.

    The Analogy

    In my mind, self-reflection is akin to completing a graded assignment. That score received for that assignment will either signify a job well done and boost that student’s confidence, or be poor and instill feelings of disappointment, shame, and inadequacy.

    The method of rote feedback in schools evolved as a way for teachers to assess larger groups of students, at a time when class sizes were increasing. It provided a means of standardization through a universal scoring system, effectively moving away from detailed, growth-based feedback.

    The grading system is widely popular in modern education, but it is not without its critics. In 1918, economist Thorsten Velben was quoted as saying the “system of academic grading and credit… progressively sterilizes all personal initiative and ambition that comes within its sweep.” In other words, students are taught to stifle their creativity or refrain from indulgent exploration around a topic in order to achieve a worthy score.

    The Downfall

    I see self-reflection working in the same way. Daily self-reflection can lead to heavy self-critiquing and adaptation of behaviors to prevent future embarrassing situations or interactions. The trouble comes when so many adjustments are made that eventually the person loses sight of who they truly are.

    Or, because that personally is constantly analyzing themselves, they discover patterns in their thoughts, behaviors, and actions that reflect poorly. Just like a stream of bad grades can wear down a student’s academic confidence, noticing recurring patterns of undesirable behavioral tendencies can wear down a person’s self-esteem.

    If self-reflection leads to too much course-correcting or creates unhappiness from the observed behaviors, a detrimental downward spiral may be imminent.

    The Strategy

    Self-reflection is a great way to help yourself improve, but those who engage in it should also be aware of how negative thinking can hijack it. Here are three strategies to help protect yourself from hurtful self-reflections:

    1. Don’t grade yourself so harshly. It is all to easy to quickly assign poor “scores” to behaviors you look upon less favorably. If this happens, try to remove yourself from it and approach the situation from another perspective. Imagine someone you love exhibited those behaviors. How would you “grade” that behavior. Most of the time, you will find you are grading yourself harsher than is necessary.
    2. Be gentle in the way you address your behaviors. Negative talk, like gossip, is so easy to participate in. Train yourself to be kind to yourself and leave room for grace if you don’t get it right away.
    3. Double the positive reflections. If you do find negativity creeping up in your self-reflections, make an effort to list twice as many positive reflections. This means that for every scenario you reflect upon poorly, list two positives that came out of it.

    As a bonus tip, decide how detrimental some trait or behavior is to the grand scheme of your life. If you see it becoming a problem in the long run, find ways to improve that area without beating yourself up for it. Approach it as a skill you already know but need to tune up a bit. If it doesn’t affect your overall quality of life, perhaps it’s not worth dwelling on.

    The Final Message

    Self-reflection is a great way to empower yourself, improve yourself, and help yourself to achieve your potential — if done correctly. Be as tough as you need to be to help yourself reach your goals, but don’t forget to take care of the fragile self behind it all.

    Thanks for reading!

    Sources

    Bailey, J. R., & Rehman, S. (2022, March 4). Don’t Underestimate the Power of Self-Reflection. Harvard Business Review; Harvard Business Review. https://hbr.org/2022/03/dont-underestimate-the-power-of-self-reflection

    ‌McNutt, C. (2022, August 8). A Brief History of Grades and Gradeless Learning | Human Restoration Project | Chris McNutt. http://Www.humanrestorationproject.org. https://www.humanrestorationproject.org/writing/a-brief-history-of-grades-and-gradeless-learning

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    My Education Trap

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    Using Self-Reflection Effectively

    Self-reflection is deeply ingrained in discussions surrounding emotional intelligence and widely touted as the way to self-improvement, but could it actually be hurting you? According to Harvard Business Review, self-reflection is the act of looking back on your day to evaluate your thoughts and actions without regret. The key point here, though, is those two…

    One response to “Using Self-Reflection Effectively”

    1. Jess’s Unfiltered Avatar

      What’s the point if we didn’t right you have to dig really deep

      Liked by 1 person

    Leave a comment

  • How to Stay Consistent with Exercise

    In a previous post, I wrote about my running journey. I love running, but I haven’t always been able to do it. I have had many injuries and other commitments that left me unable to either endure the physicality of running or find the time to run. Usually, when that happens, both my mental and physical health suffers tremendously. Other times, my emotions get in the way; I talk myself out of doing an exercise because of some excuse I came up with. I’m too tired, I’m stressed about deadlines, I don’t want to lose momentum on the project I’m working on, etc. When I fall into this mindset, my workout routine becomes non-existent, or sporadic at best. After years of letting this mentality get in the way, I have finally figured out how to stay fit despite feeling every emotion in the book.

    This post has one purpose: to help you stay consistent with your exercise routine. It is not meant to be a training plan, a “lose weight fast” scheme, or a tutorial on how to build muscle. My goal is simply to help you move your body every day, despite what you may be feeling that day. Here’s how to do it:

    1. Note which activities you enjoy doing. What activities do you instinctively do? Are there other activities you want to try?
    2. Determine timeframes. How long do you spend on each activity? How much time do you have each day to spend on activities?
    3. Pay attention to your emotions. How do you feel when you do a particular activity? How did you feel before you started doing that activity? How do you feel after?
    4. Put it together. Which activity do you do when you feel happy or excited? Which activity do you do when you feel sad, or mad, or nervous? Which activity do you do when you are short on time? Which activity do you do when you want to turn your brain off for a while?
    5. Make the commitment to move every day. Adjust the activity based on your habits and emotions.

    When I first started to track myself, my answers to these steps looked like the following:

    1. I instinctively go running or do yoga at home. I want to try cycling, swimming, and boxing.
    2. Running takes me 30 minutes minimum, but I usually drive to a location to run which adds 10-15 minutes each way. Yoga takes less time, usually only 15-20 minutes. I only have 20 minutes to spend on exercise during the week. On weekends, I have more time.
    3. When I run, I feel free but also impatient to finish. I always feel accomplished and happy afterward. When I do yoga, I feel calm and relaxed. I leave every session feeling more mindful and tolerant. Before running, I am either feeling nervous or stressed about something, or I feel very energized and up for more intense activity. Before doing yoga, I am usually tired or my mind is racing and I need it to calm down.
    4. See my activity-emotion-time chart below for how I put it all together.
    5. I now know which activities to do when I am stressed or happy, which to do when I am tired, and which to do when I am angry. From that list, I pick which activity fits in the time frame I have available that day, or I may modify the length of the activity to match.

    Activity-Emotion-Time Chart

    ActivityEmotionTime
    RunningBefore: nervous, stressed
    During: free
    After: accomplished, happy
    30 min – 1 hr 30 min
    CyclingBefore: lazy
    During: content, inspired
    After: accomplished, happy
    15 min – 2 hr
    SwimmingBefore: tired, sad
    During: adventurous, playful
    After: awake, rejuvenated
    1 hr
    YogaBefore: sleepy, anxious, unmotivated
    During: calm, relaxed
    After: mindful, tolerant
    15 -20 min
    BoxingBefore: angry, motivated
    During: strong, bad-a**
    After: epic, free, capable
    20 – 40 min

    Reading through the after-effects of the activities I wrote down reinforces how beneficial exercise is to my mental state. I find that each activity gives me a boost in some area of my mood or mentality. When I spend my week trying a few activities, I feel more playful and find that I look forward to exercise. An unexpected bonus is that it prevents me from paying attention to statistics or PRs because I can’t remember the stats for five different exercises at one time!

    I now work out according to what I need that day and no longer force myself to do any particular activity because I feel I should. I do the activity now because I want to, knowing that it will help my mental state. Working out is not a punishment for me, it is a tool to help my emotions. Gentler exercises suit me best when I am unmotivated or tired, while the more intense and demanding exercises satisfy my needs when I am full of energy. Since I have been following this method, I have not missed a single day of exercise in the past two months. I feel happier, healthier, more capable, more resilient, and I am in the best shape of my life!

    What activities do you do to stay fit? Do you like my method of working out to your emotional needs? Let me know if you try it!

    Please like this post if you enjoy this type of content, and subscribe so you don’t miss any future posts.

    Thanks for reading. Happy exercising!

    -TJ