BATTLING BURNOUT: BEATING THE BLUES

GLAM Gets Mindful | Melissa Mertsis 

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For this edition of GLAM Gets Mindful, I found myself struggling to come up with a pertinent topic to write about. We're almost at the end of the semester, everyone is exhausted, busy beyond their means, and is burnt out... so what better thing to write about than burnout itself?

Burnout is that feeling right before you finish something really big, whether it's a project at work, a semester at school, or planning an event (virtually, of course). You've been working hard for weeks, probably not sleeping well, and you're just tired, both mentally and physically. That's burnout, and it's usually caused by excessive stress. I know what you're thinking -- this just sounds like "being a grad student," right? I get it (and it's true) but it's also something to keep an eye on!

Signs of burnout from Help Guide.

  

Burnout and stress are similar but not the same. The main difference between stress and burnout is that when you're stressed, you still have faith that you can complete the tasks you need to. With burnout, everything feels impossible, not only because you're exhausted, but because your motivation and desire to exceed have both dwindled. A little bit of stress in your life is normal, especially in grad school when we're all trying to set ourselves up for success. If you get to the point of burnout, it's time to change something. Here are some tips to avoid (or recover) from burnout, and finish what you need to before we get a very much needed (and extra long!) Holiday break. 

Check out Dr. Craig Dike's summary of stress vs. burnout.

The most well-recognized approach to recover from burnout is the 3-R Approach: Reorganize, Reframe, and Rebalance. 

Reorganize: Figure out what are the goals you need to accomplish. Would it be nice to finish 3 assignments in one day? Yes. Is that a realistic and attainable goal? No. Figure out what goal is the most important, and focus your energy there. After all, Rome wasn't built in a day. 

Reframe: If your mountain of "to-do's" has suddenly become unattainable, that's okay. Take a step back, and reframe. Have you been avoiding a certain assignment or a certain task? We've all been there, but things cannot be avoided forever. Take a mental note of your "approach vs. avoid" mentality, and try that daunting task with as positive an attitude as possible.

Rebalance: Rebalancing (in this context) is also synonymous with being realistic. Despite popular opinion, humans are bad at multi-tasking, so focus on finding a better balance between your "wants" and your "needs" and being better at both of them on their own. 

In addition to reorganizing, reframing, and rebalancing your priorities, it's okay to take a rest. Taking care of your mental health is more important than being what everyone tells you is "productive enough." If you feel yourself slipping somewhere past burnout and you need some help, there are a ton of resources both on and off-campus to help you get back on your feet (check out the last edition of Grad School Guide where Jaime and I shared a ton of mental health resources).

As we progress into the last few weeks of the semester, remember: take the breaks you need, reorganize/reframe/rebalance, ask for help when you need it, and have some faith in yourself — you got this! 

Image retrieved from Runaway Juno.

MENTAL HEALTH MATTERS: RESOURCES FOR GRAD STUDENTS

Grad School Guide | Melissa Mertsis and Jaime Meier

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CW: anxiety, depression, therapy 

Grad school is full of many wonderful moments that make us excited to enter the field and at times it can also feel overwhelming and difficult to get the most out of classes without the proper support. Accessing Mental Health services, in particular, can feel daunting, so Melissa and I are here to share resources that can be utilized at the iSchool, University of Toronto, and off-campus. One of the most important things in ensuring your success is finding a resource that works well for you — whether that be a psychologist, a counsellor, or an app-based service. We have either personally used and benefited from these services, had friends benefit from them, or have heard stellar recommendations from others.

Feelin' like this lately? We've got your back.

The iSchool offers support via student services and an embedded counsellor. When you’re struggling with your mental health, school can quickly become overwhelming. Thankfully there are many great folks at student services who can help out! For example, Sherry Dang, the MI and MMSt academic advisor, is a great contact to have in mind if you need support or assistance with academic planning, academic progress, financial aid, and scholarships. If you are having a tough time managing deadlines, she is wonderful at taking the time to discuss your options and find a solution that works. If you’re looking to reach out to the iSchool for a different reason, here is a list of all the contacts who are always happy to help whenever they can. The iSchool also has an embedded counsellor, Tracey Doyle, who can help MI/MMSt students for FREE with transition issues, anxiety and depression, and much more! She can be booked through the Health and Wellness Centre.
 
The University of Toronto also has a great variety of resources, such as Navi, a new app that helps UofT students find mental health resources on and off-campus based on their specific needs. Not only does it provide possible sources for therapy and counselling, but also “tips, strategies, programs, and resources.” The Health and Wellness Centre also offers everything from short-term counselling to psychiatric care. I personally attend the centre and would encourage anyone with any interest or questions to call their wonderful receptionist team and they can get you booked in where you need to be.

Our reaction because MMSt has such great in-house support!

Other than student services and Navi, all of these resources cost money. Luckily, student benefits through the UTGSU cover $500 worth of psychologists and therapists per year. Not to mention that OHIP covers psychiatry services because they are doctors able to prescribe medicine. While these forms of payment have worked for Melissa and I, make sure to talk to your psychiatrist’s/therapist’s office to ensure that you are on the same page about billing and coverage.

If you’re interested in going outside of the University of Toronto for mental health support and assistance, there are a ton of options for you to explore. If you’re not ready to see a professional yet (which is okay!) there are some great resources to check out on your own. BounceBack is a free online resource offered by the Canadian Mental Health Association, “designed to help adults and youth manage low mood, mild/moderate depression and anxiety, stress, [and] worry.” Video topics include problem-solving, balanced thinking, and how to deal with unhelpful behaviour, and are offered in 7 different languages! These videos were a great segway into getting comfortable with getting help. 

If you're feeling stressed, anxious, or alone, chances are someone else is too! 

Check in on your pals to see how they're holding up.

If you’re ready to start getting support outside of your own means, there are a number of ways to find someone to connect with. Shift Collab helps you connect with therapists virtually, offering 15 minute free meet-and-greets with their practitioners to make sure you are a good fit before getting started. They also have compiled a “Starting Therapy” package which is a great resource to reference when you’re first starting out. Good2Talk is another confidential support service for students in Ontario (and Nova Scotia!) offering phone counselling, or text-based support if you’re in crisis. ConnexOntario also offers support on the phone, over email, or online chat. Hope for Wellness Helpline and Talk4Healing are similar services geared towards Indigenous folks, so make sure to check those out if you’re looking for someone to talk to.

Online psychology databases like Psychology Today, Toronto Psychotherapy Group, and Ontario Society of Registered Psychotherapists are all good starting points when trying to find a therapist. These databases allow you to read about a ton of practising professionals, sort by specialization, availability, and more. The UTGSU also has a list of walk-in counselling resources that do not require appointments or fees; just be sure to check on their COVID policies before going! Although most professionals, in our experience, offer free consultations, there are hourly charges associated with seeing a therapist or counsellor. Be sure to check out pricing, affordability, and government or benefit coverage before committing! The Canadian Association for Mental Health has a document describing the differences between OHIP-covered assistance and paid assistance that may be helpful.

Taking care of your mental health can be a lot sometimes, but keep pushing through — you can do it!

If you’re looking to get started on your own mental health journey, whether within the University of Toronto, the Faculty of Information, or externally, there are a few things to keep in mind. First and foremost, give yourself a pat on the back! Taking care of your mental health is a hard thing to accomplish, and admitting you might need some support is even harder. Second, patience is key. Take your time reaching out and testing multiple providers to find what is best for you; don’t give up! As we mentioned at the beginning of the article, different resources work for different people. Find what works best for you and focus on that. Your mental health is important — we hope you have a chance to explore some of the resources we've shared today!

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If you are in crisis or physical danger call 911. 
You may also contact a Telehealth Ontario nurse at 1-866-797-000, or contact Distress Centres of Toronto at 416-408-HELP (4357). 
Telecare can be contacted at 416-920-0497 and offers service in Mandarin & Cantonese.
Other crisis contacts can be found here. 

8 BEST CAFES NEAR THE UNIVERSITY OF TORONTO

THE GRAD SCHOOL GUIDE

BY: LAETITIA DANDAVINO-TARDIF

During the school year, we get caught up with our studies and often end up hiding between the stacks at Robarts Library. I recommend changing up your work environment and taking a coffee break to have a team meeting or a chat with friends! Here is a list of my favourite coffee shops to go in between classes to get a boost of caffeine.

All within walking distance of campus, what I appreciate about these locations is that they offer great coffee (obviously!) and have free Wi-Fi! Some are quiet and ideal to study, while others, more busy, are sources of inspiration thanks to their lovely décor and atmosphere.

Within a 5-minute walk: 

L’Espresso Bar Mercurio
321 Bloor St W, Toronto, ON M5S 1S5

This café is perfect for a chat with friends or for a team meeting as they have a bookable private room. Yet, it is less ideal for long hours of study. I usually grab something to eat with my coffee as they have a great meal selection. The best part is that they offer 20% off on food with your student ID!

A post shared by sydney bradshaw (@sydneyalena) on Jul 8, 2017 at 10:36am PDT

b Espresso Bar
273 Bloor St W, Toronto, ON M5S 1W2

This charming hidden gem is located in the Royal Conservatory of Music’s Atrium. With a lot of light coming in through the roof, this is an ideal location to study. I like to admire the architecture of the old building while enjoying my coffee.

A post shared by Matt (@elusivewords) on Feb 8, 2018 at 10:20am PST

Diabolos’ Coffee Bar
15 King's College Cir, Toronto, ON M5S 3H7

This hard-to-find student-run café is located in the Junior Common Room of University College. While it gets busy during lunch hour, there are always students studying at the large tables throughout the day. It also has a microwave to heat up your lunch. Fun fact: a friendly dog hangs out there sometimes!

A post shared by U of T Student Life (@uoftstudentlife) on Oct 23, 2017 at 8:09am PDT

Within a 10-minute walk: 

Café 059
1 Spadina Crescent, Toronto, ON M5S 2J5

This student-run café is located at the beautiful new University of Toronto’s Daniels Building. With very affordable coffee and baked goods, I enjoy staying in the lobby to study or taking my coffee with me to the Eberhard Zeidler Library There is also a microwave by this café if you want to heat up your lunch!

A post shared by laura jean marie (@laurajeanmarie) on Feb 18, 2018 at 5:29pm PST

Goldstruck Coffee
130 Cumberland St, Toronto, ON M5R 1A6

Tucked away in a half-basement in Yorkville, Goldstruck has dim lighting, is cozy, and is a great place to relax. With many tables and a larger one at the back, I enjoy that they each have an electric outlet to charge a computer.

A post shared by Eunice Villegas (@villegase_) on Feb 23, 2018 at 8:41am PST

Within a 20-minute walk: 

Jimmy’s Coffee (McCaul location)
166 McCaul St, Toronto, ON M5T 1W4

While Jimmy’s has many locations across Toronto, I like the one on McCaul because it is less crowded than the other locations, but still offers delicious coffee. I always try to grab the table hidden behind the fireplace, which is ideal for team meetings.

A post shared by Doris LW🕊 (@blissinlace) on Apr 8, 2018 at 12:24pm PDT

Café Pamenar
307 Augusta Ave, Toronto, ON M5T 2M2

Located in Kensington Market, this café is also a gallery with constantly changing photography exhibitions. When the weather is nice, I like to study on the café’s back patio (and the Wi-Fi reaches outside). However, as it turns into a bar at night, laptops are not allowed after 8 PM.

A post shared by Eat with Laetitia (@leti.eat) on Mar 29, 2018 at 3:06pm PDT

FIKA Cafe
28 Kensington Ave, Toronto, ON M5T 2J9

You might have heard of this café before or seen pictures of their famous book pages wall. The back room, with its large table, is ideal for working and is quite inspiring. However, in the heart of Kensington Market, it is often busy. If the weather is nice, you can work on their cozy patio (with Wi-Fi connection also available)!

A post shared by Laetitia (@letite) on Mar 8, 2018 at 6:37pm PST

Going to these cafés is also a great way to explore the city and make the most of your time in Toronto during your Masters of Museum Studies.

For more of my favorite places around Toronto, you can check my Instagram blog: @leti.eat.

Enjoy!

TAKING CARE

THE GRAD SCHOOL GUIDE

BY: AURORA CACIOPPO

As someone who struggles with anxiety and depression, grad school has sometimes presented itself with a few extra challenges. My final column for Summer 2017’s Grad School Guide will be dedicated to the trials and tribulations of trying to balance academia with caring for my mental wellbeing.

For a long time, I did not understand my condition. I never imagined there were others that were struggling the way I was. After seeking help and working with a professional, I thought I had mostly gotten over this lonely/negative mentality. WRONG. I began grad school and the impostor syndrome was so real. I questioned if I was meant to be an academic almost daily. I found myself comparing my abilities to every person in the program and as a result, I convinced myself my thoughts were not valuable enough to share. Even making small talk with new classmates terrified me.

Me panicking about every. Single. Thing.

My anxiety was peaking; panic attacks crept up on me far too often and it resulted in me becoming very quiet and very afraid. If any of you have experienced these feelings, you’ll know it is beyond frustrating. I am a happy and goofy gal. I love to laugh, and I usually make friends by asking about a favourite treat, colour, and/or type of dog. I am passionate about so many things, especially art and museums. Not being able to act as my true self in a program I am so excited about was painful. My self-confidence, ability to learn, and overall happiness was on a steady decline.

It wasn’t until I finished my first semester of graduate school that I realized many of my classmates were juggling their education with their mental health just like me. Anxiety, for example, is ever-present in the classroom (!!!!!). This blew my mind. It was also comforting and calming in a very bizarre way. My out-of-whack illusions of classmates as competitors transformed into more positive thoughts of my peers as museum allies (even though I had no enemies to begin with).

I realized the following and remind myself of it as often as I need to (very often):

~ My classmates do not judge me. They are learning from me, just like I am learning from them ~

"Lean on me"... This is what students helping students looks like!

Once I became closer with my peers, we began to discuss the challenges and frustrations that come with maintaining a healthy mind, body, and lifestyle while dealing with the pressures of grad school. Encouragement and reassurance from my friends followed very quickly. Project and paper pitches became a regular occurrence on lunch dates and Facebook chats, which eased me into feeling more comfortable with discussing class materials, which led to feeling confident enough to participate in class!

Another helpful tip for anyone that wants to feel zen: the Inforum has a special corner with a meditation stool, yoga mats, an iPod with guided meditation sound clips, and more! It’s a great place to go for a work break if you’re studying at the iSchool. The University of Toronto also has mental health resources. You can go on their website to find someone to call, where you can go, or what you can do if you are looking for some guidance. 

Sync your breathing with this gif 

I am so grateful that the importance of mental healthcare is gaining recognition, especially in educational institutions. Providing options for those in need is critical. So, if you or someone you know is having a hard time, take action! Be open; offer yourself as a safe space, and do not be afraid to reach out to someone if you want or need help.

That's all she wrote, folks! Thanks for joining me this summer. I am signing off for now, but please send me a message if you're feeling unsure or alone. I believe in paying it forward! 

A GRAD STUDENT'S GUIDE TO SUCCESS

THE GRAD SCHOOL GUIDE

BY: AURORA CACIOPPO

Welcome to the second installment of Summer 2017’s The Grad School Guide! Please join me in my conversation with Bretton, Jenny, Kendra, and Shauna on the ups and downs of an academic year at the iSchool.*

Step 1: Get accepted into the MMSt program. 

Celebrate and feel extremely proud! Buy new pens and notepads and begin one of the final steps of achieving your childhood dreams of becoming a museum professional. 

A page from Aurora's grade 3 activity book. Photo courtesy of Aurora Cacioppo.

Step 2: Show up to your first day of class. Question your abilities and wonder if you really belong. Panic for a moment. Make a game plan to counter your negative thoughts. 

Bretton: Tackling self-doubt was a big challenge during my first year. I was often worried I would fall behind, I feared my ideas and perspective would be wrong, and I was constantly struggling to get a grip with my to-do list. With a year under my belt, I know that I should proceed with more confidence in my ideas and in myself.

Jenny: I came to U of T from a program with no participation marks, so I struggled with the pressure to contribute to discussions in every class! It took a long time to feel like I could formulate a comment on the spot that was both relevant and coherent - I’m still working on it.

Shauna: Overcome the “impostor syndrome”! When you graduate from your undergrad you feel like the bee’s knees, and then you come into your grad program and see that everyone else is equally accomplished, if not more so! You might feel like a fraud and like you don’t belong in the program, or like you’re not as smart and awesome as you thought you were. But once you start talking to people about it, you realize that a lot of other people are also struggling with the same things and feeling the exact same way.

Source.

Step 3: Find your groove

Jenny: I took some time at the beginning of the year to figure out where and when I work best (Knox College Library, noon to 5 on weekday afternoons), and I work under those conditions as often as possible. Work tends to expand to fill the time you allot to it – I try to fit the readings and assignments in around my life, rather than the other way around.

Shauna: In my undergrad, I always kept an agenda with all my jobs and classes assigned a different colour. I fell off the wagon a bit this year and didn’t keep up with my agenda and I paid for it when I missed an assignment due date! I recommend investing in some coloured pens and an academic agenda/planner or calendar.

Bretton: Write things down! I have every piece of Apple technology that helps with scheduling and organizing; however, nothing is more effective than using my physical Moleskine agenda and making lists.

MMSt student Tabitha Chan's beautiful bullet journal!

Step 4: Grasp onto a museological theory or practice and drive it home

Bretton: Cheryl Meszaros' Ethical Interpretation will forever be an influence in my professional and academic practice. There is something so tangible and progressive about the theory and I see it as an influencer in the future of museological practice. Secondly, I am much more aware of the convergence of libraries, archives, and museums in the information field - while there is extensive theory and literature, it is something that is a reality in our business and poses a series of both benefits and challenges we as information professionals will have to face.

Jenny: It’s not a discrete piece of information, but once you start thinking about the relationship between museums and power – social, political, financial – it’s virtually impossible to stop looking through that lens, and it changes everything.

Kendra: Cheryl Meszaros’ writings on “Whatever Interpretation” and “Modelling Ethical Thinking” have been useful frameworks to look critically at museum discourses and understand how museums communicate or represent ideas. Another theory I often use to unpack inclusion of diverse audiences in museums is John Falk and Lynn Dierking’s Contextual Model of Learning. I’m glad that attention is increasingly being paid to the personal and sociocultural context of the visitor within the context of the museum.

Source.

Step 5: Fall in love with a course and give it your all! (For these three, Judy Koke & Keri Ryan’s Interpretation and Meaning Making took the cake)

Kendra: I appreciated that this course delved into the value and the complexity involved in an interpretative plan, as well as examined new trends in interpretative strategies and vehicles. It intersects with so many other areas of museology (ex: curation, collections, digital, and visitor research) with emphasis on effective communication and cross-collaboration in an institution.

Bretton: The content was exactly what I see myself doing in my future and Keri and Judy's professional insight into the industry was invaluable.

Jenny: It’s a great blend of theory and practice – you get to think and talk about what works in museum exhibitions and why, and the assignments are genuinely very fun.

Step 6: Reflect on your year and set goals for what’s to come 

Bretton: I hope to get more involved with the student body and engage in other campus activities!

Shauna: I volunteered and worked in museums last year but next year I would like to become more involved in the museum community and contribute more by attending (and maybe speaking at) symposiums and conferences, and possibly publishing something.

Kendra: It’s my personal goal to take advantage of the academic and professional resources that are available at the iSchool. I am hoping some of my work on inclusion provides a basis for a future conference presentation. I’ll also be closely following the workshops and research series because they really do expand and enrich in-class learning with topical examples.

Source.

After reaching out to my peers, I learned that we were experiencing similar anxieties. My final tip is to be open about the challenges you are facing with your classmates. The bond students form over the demands of grad school is unparalleled!

Source.

*Answers have been edited for clarity and length.