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. 

0 RESULTS FOUND: TIPS AND TRICKS TO OVERCOME JOB SEARCH STRESS

 GLAM Gets Mindful | Melissa Mertsis

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As I'm sure many of us know, even in normal times the job search process is stressful. Factor in COVID-19, the fact that graduation is a few months away, and the generalized anxiety and stress about the state of the world... it seems basically impossible. But, I have some good news — it is possible, and you can do it! Although job applications are a ton of work, you can take some stress off of your plate by following some of the tips and tricks I've come across in my own job search journey. This list is by no means exhaustive, and I encourage you to capitalize on the tips and tricks that work best for you — anything you can do to make this stressful process easier is a success in my books! Let's get started.

This article, where the image is from, also has some helpful tips about job search stress!

My first tip is to make a LinkedIn account, if you haven't already, and to frequently update it. It is way easier to monitor and update your account regularly than to scramble and try to remember everything you did the past few months at that one time when you need it during the job search. LinkedIn isn't just about job experience — you can also highlight volunteer experiences, internships, and notable projects which are all interesting to potential employers. There's also a section at the bottom where you can describe some of your best skills, similar to a "qualifications" section on a resume, so make sure you are taking advantage of selling your skills in as many ways as possible on LinkedIn — employers will look at your profile, and the more well-rounded you are, the better!


Another function on LinkedIn I think is especially helpful is the "recommendations" section. Essentially, this area on LinkedIn allows people that you have worked with in the past to write you mini reference letters, detailing what they enjoyed about working with you, endorsing important skills that you have, and sharing any other information they think people should know about you. Something I did last year was a "recommendation exchange" with some of my friends and peers where we all wrote each other recommendations based on experiences we've had with each other, and it was really successful! This is also a great way to source people to write you a reference letter in the future (it also doesn't hurt to know what people think you do really well).

The image above is from this article on the importance of networking.

Something you hear a lot in the program is that networking is important in the job search. When I first heard this I was extremely intimidated — I had no idea how to network with someone in person, let alone online during a pandemic. However, I have found that networking is actually not as scary as you think! "Networking" can look like a lot of things. Most recently I have gotten into the habit of connecting with guest speakers from class on LinkedIn to thank them for their time and referencing something I really enjoyed about their presentation. Many speakers also share their personal emails — so use it to your advantage! Your professors are also great opportunities for networking, so don't be afraid to reach out to them on LinkedIn or through their e-mails to start conversations that expand beyond your courses. Professors are usually happy to connect and help out, and it doesn't hurt that they usually know a ton of people in the field!

Another tip I have is keeping a baseline CV and/or resume and cover letter prepped to go at all times. A successful job application is a specially tailored job application, but that doesn't mean you can't make it a little easier for yourself. I have a "template" resume that has a lot of my experience on it that I adjust as I apply to different jobs. Although you still have to put the work in to tailor the resume and cover letter, it's a lot easier if the resume is already formatted how you like it. I also find it helpful to look back at how past-Melissa described some of my jobs; sometimes I really like how I worded something, or sometimes the time passed has made me realize I'd like to change something. Either way, having baseline documents from which to work frees up a lot of your time to spend on advertising your skills, instead. If you need help writing a strong CV, resume, or cover letter, check out some of the great resources that the Faculty of Information offers.

This image by Toby Mac is important to keep in mind when job hunting!

Finally, my last tip for this article is to give yourself time and try to keep morale up —"if it doesn't open, it probably isn't your door." If a job doesn't work out, try to frame it as a positive experience; it just simply was not meant to be. Jobs that you don't get can be just as valuable as the ones that you do get, and rejections, although sometimes tough to handle, are a great way to reflect on your practices and experiences and figure out how to improve. Don't hesitate to ask for feedback from the employer you were not successful with, most times they are happy to share and they might have extremely valuable feedback! There's another saying that "good things fall apart so better things can come together" — maybe you have something great just around the corner, so keep your LinkedIn updated, your mind open, and your resume ready to go!

TOUGH CONVERSATIONS: MENTAL HEALTH AND MAKING CHANGES

GLAM Gets Mindful | Melissa Mertsis

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In recent weeks, our world has opened up to new conversations that should have been going on for a while. Our communities have initiated tough conversations on pertinent and meaningful topics. From examining our own biases and understanding types of racism, to mourning the loss of Black lives and following the world-wide protests. Though these conversations are necessary for change, how do we take care of ourselves and our well-being, while still keeping the conversation alive?

@ablackfemaletherapist outlines witnessing trauma online, trying to control the way someone else behaves, and attempting to change people as being emotionally draining, things I'm sure we're becoming increasingly familiar with.

The first thing you might want to try is cutting yourself some slack — 2020 has been a tough year for many of us. Stress and anxiety were already high because of COVID-19, and have been on a steady rise. It's okay if you feel more on edge than normal, so try and be kind to yourself and to others. Check in on your friends, family, and loved ones, and ask how they're handling the events of 2020, and lean on your community for support. There is power in numbers, and some of your community may be more affected by what's happening than you are. 

Check out @hellaamelanin's guide on "How to Practice Self Care." This account is a wonderful addition to your Instagram feed, with pertinent content about protests, white privilege, and the Black Lives Matter movement. 

Social media can also be used as a support for minding your mental health. I have recently found some great accounts sharing tips, tricks, and therapeutic support on how to care for yourself. Some personal favourites of mine are @hellamelanin, @ablackfemaletherapist, and @minaa_b. Although social media accounts are not a replacement for professional support (check out some Toronto resources here) they do act as a great reminder on how to take care of yourself and others. 

If you're overwhelmed by social media, news outlets, or just in general, that's okay. It's important to understand that there are ways to work towards anti-racist praxis and activism that don't require mental stress and strain — you can take a step back. You can sign a petition (like this one motioning for the Faculty of Information to do better), support Black businesses with some retail therapy, watch a movie, or read a book. There are lots of ways to keep the end-goal in mind without sacrificing your mental health and well-being as a result. Museum Professionals of Colour and MUSSA have compiled lists of resources you can consult on your own time to further your education about combatting anti-Black racism.

If you're not a member of the BiPOC community, it's normal and expected to feel stressed, angry, upset, and confused during the protests and other anti-racist movements. Despite this, it's your time to listen and learn. A lot of personal growth towards allyship can be done behind the scenes even as you're taking a break. Don't forget that your mental health is just as important as the next person, and shouldn't be sacrificed for a social media trend — the necessary work can happen no matter what your mental availability is. 

THE ART ADVANTAGE: ART THERAPY IN GALLERIES AND MUSEUMS

GLAM Gets Mindful | Melissa Mertsis
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In the GLAM sector, particularly museums and galleries, themes of visitor mindfulness, wellness, and mental health have recently emerged. One way these institutions have been highlighting these themes is through art therapy, an increasingly popular movement. Art therapy is defined as a therapeutic experience-based process in which media and art replaces, or complements, verbal communication. The emphasis in this method is between the artist/visitor/patient and the artwork that they are creating - this allows a form of self-expression and exploration that individuals may not receive otherwise.

Admiring my favourite artwork at the AGO. Photo courtesy of Tyler Wilson Photography.

In more traditional therapy types that emphasize verbal communication, individuals can feel like their opportunities for creativity are lacking. Self-expression through art can allow an individual to explore parts of themselves they may not have been exposed to previously. In addition to expression, art therapy allows individuals to reflect. Finding an object or artwork that you really connect with can be a powerful and meaningful experience. “Seeing yourself” in an object can facilitate deep self-reflection - why does this object resonate with me? On a more scientific basis, art also stimulates neurological activity that individuals may not experience in their day-to-day. According to Ashford University, looking at art is almost an exercise for your brain - although that painting of a field of flowers is not made of real flowers, your brain organizes the image into recognizable patterns to understand what the art is trying to depict. A phenomenon called embodied cognition happens when you look at art, where your brain turns things that you see into emotions that you can actually feel. An example of embodied cognition is looking at a painting of a man crying and feeling like you should be consoling them - artwork doesn’t just affect you mentally, but physically as well.

Christina Uggé (second from left) facilitating a printmaking workshop at the Art Gallery of Hamilton, January 2018. Photo courtesy of Christina Uggé. 

Galleries and museums are excellent candidates for art therapy because they’re filled with the stuff that art therapists deem most useful. You may have seen an article circulating suggesting that doctors can prescribe visits to museums and galleries, and there’s actually some truth in that. A pilot project between the Montreal Museum of Fine Arts and a local doctors association came to the realization that art can actually be helpful for people, from those with “mental illness and eating disorders, to diabetes and high blood pressure.” The National Museum of Contemporary Art, in Athens, Greece has implemented a similar pilot project where individuals participating in traditional therapy visit the museum to explore art, develop personal interests and curiosity, and experience creating actual art themselves.

Objects can tell you a lot more than you think. Photo courtesy of Emily Finbow.

A clinical study conducted by the National Health Service in England joined with the Folk Museum (now called Gloucester Life Museum) and the City Museum and Art Gallery (now called Museum of Gloucester) to examine the effect of art on their patients, and if it could facilitate any positive changes. Each session consisted of a private meeting, a self-led (but monitored) exploration of artifacts in the museum, followed by art-making and a “show and tell” of what the person had created. After 18 weekly sessions, every participant noted at least some degree of positive changes. Participants noted that self-exploration was a major takeaway from this project, where others even expressed less overall anxiety. One of the coordinators explained that hosting sessions in a more public institution was beneficial for the participants themselves - it felt “normal” and was accompanied by less stigma than a traditional therapeutic setting.

Artwork is meant to evoke feelings and thoughts from every viewer - what do you feel? Photo courtesy of Jordan Vetter.

Creating art is thought to create stronger connectivity between different parts of your brain, and also positively affect your visual capabilities, as well as have a positive impact your mindfulness and wellbeing. Common de-stressing techniques include colouring and art classes, and conveniently, many of these classes and workshops are available at local museums. Here are some workshops that Toronto museums and galleries hosted in the past:

Spadina Museum hosted a “Drawn to Wellness” event on January 19th where individuals went on a tour of the museum, followed by a mindfulness session led by Spadina Museum staff. After the tour and session, participants had the opportunity to explore landscape painting through their medium of choice, from pencil to embroidery. The Art Gallery of Ontario has an ongoing wellness workshop titled “Art & Ideas: Happiness” where individuals examine and create depictions of “happiness.” Through a visual/aesthetic and philosophical lens, participants are invited to examine their idea of happiness, what that looks like, and how they can achieve it. If you’re interested in experiencing a workshop by a registered art therapist, the Gardiner Museum may have the workshop for you. In “Interconnectedness: Dust to Stardust, Stardust to Dust” registered art therapist Suzanne Thomson leads a clay-based workshop examining the power of self-compassion, malleability (in life and in clay), and becoming “unstuck.”

Be sure to keep an eye out on the “Events” pages of your favourite local institutions - mindfulness workshops are becoming more and more popular, and are worth exploring! Please note - art therapy is experimental and explorative, and is often used as a complementary form of therapy or mindfulness practice. Ensure you are exploring the right options for you and your wellness journey.

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!