What I've Learned in the First Term of PhD Studies: Workflow and Wellness

It's hard to believe, but the first term of PhD studies has drawn to a close. As my last blog post indicated, September seemed to crawl as I battled a touch of homesickness, so many firsts, and being brave and by myself. Once I put September behind me, October and November have passed in the blink of an eye. I like to think as a slightly older and wiser PhD student, I've learned a few things in the last couple of months.

Figure Out My Workflow: Researching and Writing Papers

This has been a really hard one for me. The first paper I wrote took me DAYS because I didn't have any steps or strategies in place to help me organize my time, my resources, and my writing process. I'm doing so much better with this now, especially after writing three massive papers all due in the past week. Here's what works for me:
-search for articles and books in Google Scholar
-read abstracts of articles, if that is promising do a quick scan of the article, and determine if  it's useful
-copy the title and author, search them in the UVic library catalogue, then download to my computer into OneDrive files labelled by topic
-at the same time, extract the reference information into Mendeley (a free citation manager tool that has a desktop program, a Google Chrome browser plug-in, a Microsoft plug-in, and an app)
-based on the articles I found, I get a piece of chart paper and make a big concept map of all the ideas I want to include
-structure an outline of my paper and decide on the major themes. I set this up in Microsoft Word, not as the actual paper, but as a place to organize information. The themes continue to evolve throughout this process.
-then I begin to read the articles. Anytime I find anything useful, I copy and paste the text, article title, and page number into the correct section of my outline.
-revisit course materials for anything that links to my paper
-print out my outline (because it's just too hard to switch screens), then spend some time reading all my notes and let it sink in
-then I make a concept map that organizes the first section of my paper, then write the first section of the paper. I repeat this process section by section until all the writing is done, extracting citations from Mendeley as I go (the Microsoft Word plug in makes this very easy)
-write the introduction and discussion/conclusion
-draft the abstract
-let the paper rest for a day or two so I can return to it with fresh eyes
-read the paper and edit, at least two times
-read the paper paying strict attention to APA format, looking things up as necessary in my handbook or online
-ask friends and/or my supervisor to review to give feedback on the flow of the paper, cohesiveness of my thoughts, and sharpness of argument
-take a deep breath and submit, then pour a very large glass of red to celebrate!

Workflow: Organizing Class Materials and Notes

The only tools I need to manage course materials and notes are Microsoft OneNote and OneDrive. I've set up a Doctoral Studies OneNote notebook with sections for each course. Each class, I start a new page in the relevant section with notes. If the professor hands something out or shares a useful diagram, I photograph it and upload it to OneNote. This has worked wonderfully well, and when friends miss notes, it's easy for me to share mine with them. The only thing I might do differently next term is organize my course notes by topic instead of date, as it was sometimes difficult to remember what date we discussed something. As OneNote is a cross-platform tool, I have the app on my iPhone, my Surface, and my laptop. Everything syncs across devices, so I always have everything I need.

Additionally, I organize all articles, course outlines, and handouts in Microsoft OneDrive. I have a folder called Doctoral Studies and a sub-folder for each class. Like OneNote, OneDrive is available on all my devices, and it is really easy to share documents and work collaboratively with my colleagues.

Office 365 is free for educators and includes the tools I rely on so heavily. All you need is an education email address (your school division or university one will work) and you can start using it for free! Learn more here.

Leverage Your Resources

I'm fortunate to be surrounded by amazing friends, colleagues, and mentors, and I know that seeking their support is key to my success. It's sometimes hard to make myself vulnerable and share my work with them because I don't want them to think it's bad. But I know the only way I'll improve is with feedback, and sometimes I can't see my own glaring errors as I've spent so much time working on the paper. Sending my first paper to my supervisor for review was a very hard and scary moment. But her feedback was kind as well as constructive, and I learned a lot.

My best friend Leah and I like to do as much as we can together and we have very similar educational interests. It's a bit harder now, but that's where Skype has been a great tool. We used Skype to review my paper together last weekend; sharing the screen so we could both see the paper at once.

You Won't Survive Without Your Cohort

My department chair at Brandon University advised me that my relationships with the people in my cohort would be critical to my success, and he was absolutely right. On the first day of my first class, I made a new friend, and I've added to that number throughout the term. I took it upon myself to organize a cohort study group and we meet every other Wednesday before one of our classes. I used Microsoft Forms to find a time and location that worked for the most people. Sometimes only a few people show up, but it is an important opportunity to discuss the readings and assignments, ask questions, and listen to each other.

Take Time for Wellness

Time spent in nature and on my yoga mat kept me sane during the crazy busy-ness of final papers. I keep my yoga mat unrolled by the table where I work, and every hour I stop what I'm doing and spend a few minutes practicing...often just a few cat-cow stretches, downward dog, forward folds, and some twists. Additionally, I take in a studio class most days at One Yoga, Alive Mindbody (barre--my new passion) or Fernwood Yoga Den, and occasionally Moksana and Moksha. Moving my body and focusing on nothing but my breath and intention are so therapeutic for me.  After finishing my a 6000-word paper, I was exhausted and overwhelmed, but thought I should carry on to my next paper. This proved to be a really bad idea as I was unproductive and tearful and incapable of doing anything. I used my Mind Body app to find an upcoming class and headed to Moksha for a 90-minute warm yin class. It was the best thing I could have done, and as my mind and body relaxed in savasana, I was hit with the most fabulous idea ever for structuring my next paper. I left the yoga studio feeling inspired, and went home to write half the paper in one sitting. I got an A+, and I firmly believe that I wouldn't have produced such great work without taking care of myself first.

Love yoga barre classes at Alive Mindbody!

Most days I visit my nearby beach which is only five minutes away. The fresh ocean air and refreshing breeze always energize and refocus me. There is a great trail that wanders from Willows Beach to Cattle Point that I love to walk along. The beaches are open to dogs beginning in October, so I often get to pat dogs and visit with their owners. Social interaction, animals, and fresh air always make me feel so much better.

And the first term is in the books...
My first term of PhD studies went so much better than I expected... I'm really pleased with my marks, the program and my supervisor are both excellent, and I love my new friends and yoga community. Happy to be back in Manitoba for the holidays, and excited to see what the second term has in store!

Teacher Wellness Series, Part 4: What Yoga Teachers Do When They're Sick

Well it finally happened. After 8 years of teaching kindergarten and two years of a daily yoga practice, I have a rock solid immune system and I'm seldom sick. But after a non-stop Christmas season, airport/airplane travel germs, and a 60 degree temperature change returning home from Cuba, the inevitable occurred. Sore throat, runny nose, and just generally feeling yucky. So what do I do when I'm sick to make myself feel better and hopefully recover as quickly as possible?

*Please note that these are my personal wellness practices only and not intended as medical advice. Please do not attempt these yoga poses and practices unless you are already familiar with them and have a regular yoga practice. At all times, listen to your body and do what feels best for you.*

Gentle Yoga Practice
Although I'm not exactly eager to get on my mat, I do know that I'll feel SO much better if I do. It's not the time for a vigorous vinyasa flow practice, but gentle poses held for a minimum of ten breaths make a world of difference to my ability to breathe and think clearly while boosting my energy.

Immune-Boosting and Cold-Fighting Yoga Sequence

Mantra: I've read that chanting in Sanskrit and "OM"ing produce vibrations that loosen mucus in your nose, throat, and lungs to keep everything moving. I begin my practice with the mantra I learned at my first yoga training that invokes bliss, divine consciousness, and truth. Or, calling the sound "OM" several times in a row is equally effective.

Breathing: kapalabhati (skull-shining) breath is a warming breath that cleans out the lungs, sinuses, and respiratory system. Follow this link for complete instructions. I usually do four cycles of 25 breaths each.

Joint Mobility Series: in my hatha yoga teacher training, we began every asana practice with a series of movements to warm up all the joints in the body. I usually repeat each movement about ten times in a comfortable seated position on my mat.
1) Raise to chin to ceiling, inhaling up, exhaling down
2) Look over each shoulder (inhaling across, exhaling as you look over your shoulder, torso remains stable)
3) Chin to chest, inhale up to the shoulder, exhale back down to centre. Inhale up to the other shoulder, exhale back to centre. Full neck circles are an option if you have that mobility.
4) Extend arms at shoulder height, palms face the ceiling. Inhale, touch fingertips to tops of shoulders, exhale to extend arms again.
5) Arms circles: can extend arms fully and circle forward, then backward, letting breath flow. Or, you can touch fingertips to the tops of shoulders and point elbows to the front. Draw circles with your elbows, exhaling down and inhaling as you circle back around. Change directions.
6) Gently shake out hands and wrists. Extend arms in front, inhale to make fists. Exhale as you shoot fingers out.
7) Wrist circles, letting breath flow. Change directions.
8) Extend legs long on mat. Contract toes on your inhale breath, extend on your exhale breath.
9) Inhale to point toes to the ceiling. Exhale to point them away from you.
10) Ankles circles, letting breath flow. Change directions.
11) Draw knee into chest on the inhale breath. Kick your leg out on the exhale, completely releasing your leg as you kick. If you have knee problems, support your leg under the knee as you do this. Ten times, each leg.
12) Take legs wide, feet are flexed and toes point to the ceiling. Ground down firmly through sit bones. Inhale to lengthen through the spine, on the exhale circle chest low over your legs and the floor. Change directions.
13) Bring legs into butterfly pose and flutter knees to reduce any tension in the groin.

Helpful Yoga Poses: hold for a minimum of ten breaths
-uttanasana (forward fold). Usually I do half sun salutations, beginning in tadasana, then flowing through upward salute, forward fold, half lift, repeating several times. If you are feeling up to it, work through a few full sun salutations.
-step back to plank, lowering to your belly
-crocodile, sphinx, and cobra, moving from a gentle to more intense backbend.
-bow pose: stretches your neck, chest, stomach, and back. Opening your neck and chest will lead to better breathing. -camel pose: will open up your back and chest even further while clearing out your passageways.-balasana (child's pose)-stretch onto your belly, then roll over onto your back -bridge pose: a mild yet effective way to open your chest, in addition to sending fresh blood to your head. I usually repeat this pose three times with variations, sometimes interlacing my fingers beneath my lower back to enhance chest opening.-wheel pose (if I'm feeling up to it)-apanasana (hug knees to chest)-headstand (salamba sirsasana): one of the most difficult yoga postures, yet it is incredibly energizing and detoxing to let stagnant blood rush from your toes, filter through your heart, and drain into your head.

-balasana (child's pose)
-savasana 
-meditate for a few minutes

 

-and don't forget to conclude your yoga practice with a few OMs...inhaling fully through your nose, and releasing your breath as you call the sound "OM" through your mouth

Essential Oils 
I am having a passionate love affair at the moment with all things Saje. I love many of their products (their oil blend Yoga is constantly on the go in my house) and I turn to their cold and flu remedies when I'm down and out. I diffuse their Immunity oil while I sleep to clear my nose, and I also use their Immunity oil roller under my nose, on my temples, across my sinuses, and on the glands in my neck. The smell is soothing and helps to clear my congestion. No one has any issues with fragrance in my classroom, so I diffuse Immunity throughout the day there as well. The kids love my diffuser! Learn more about Saje's cold and flu products here.

Use a Neti Pot

This is an ancient yogic practice that has entered the modern world. Neti pots are available in most pharmacies (such as Shoppers Drug Mart in Canada) and come with packages of salt to which you add distilled lukewarm (or previously boiled) water. Bending over a basin or sink, you pour half the pot through one nostril and let it run through and out the other one. After you've irrigated one nostril, you blow your nose and do ten little puffs of air through each nostril individually and then through both nostrils. Then repeat on the other nostril.

Why use a neti pot?
-it thins out and flushes mucus from the nose
-helpful in treating sinus infections, allergy symptoms, and colds
-it leaves you feeling refreshed and breathing easier

-learn more here

Staying Hydrated
I try my best to push fluids constantly. Lots of lemon water (cold and warm) as well as tea. I'm a big fan of David's Tea all the time, and when I'm sick I turn to their Cold 911 and Throat Rescue teas.

Rest
It goes without saying, but lots of rest is key to a speedy recovery. Take care of yourself and consider spending a day at home in bed. And remember, teacher friends--self care is a priority and a necessity--not a luxury--in the work that we do.

Teacher Wellness Series, Part 3: Four Ways to Develop an Attitude of Gratitude

Gratitude. It's pretty much the simplest, most powerful thing you can practice that impacts you mentally, physically, and emotionally. And now is the perfect time of year to share how you can cultivate an attitude of gratitude with only a few simple steps. But first, a little bit of background on my personal gratitude journey.

Thanksgiving is a holiday that has always been really meaningful to me. I'm the person at our family's dinner table that insists we take a moment to share what we are most grateful for in our lives--as my dad and uncles roll their eyes and grudgingly participate. Last year, for the first time ever, I was away from my family on Thanksgiving...I was feeling a bit sad, eating a burger and drinking a glass of wine by myself in an American restaurant (the closest thing I could find to home) in Zagreb, Croatia.

And it seems that in the blink of an eye, it's Thanksgiving again, and this time I'm at home in Kenton, Manitoba. The past 14 months were probably the most amazing and eventful that I've ever experienced, leaving me with a lot to be grateful for today.

-family, friends, and colleagues who supported my plans to take a year away and try something new
-the wonderful people I met, many who have become friends, in the last year
-learning that YES I could look after myself and rely only on myself, no matter where I was in the world
-feeling scared sometimes but always feeling alive
-learning that it's okay for things to change and that it will probably all work out in the end
-seeing and experiencing different countries, their people, and cultures
-so many beautiful sights and moments that I've lost count
-becoming a yoga teacher and expanding my personal yoga practice
-the yoga community that has emerged in my hometown and surrounding communities and the many yogis who support my weekly classes
-having a career, students (big and little ones), and families that I love
-being well and healthy, and having the tools to look after myself and positively impact the well-being of others

But gratitude isn't something I practice only on Thanksgiving. I've had a daily gratitude practice for over two years now. For years, I had heard Oprah refer to gratitude, but after reading about all the benefits of living gratefully in The Happiness Project by Gretchen Rubin and Thrive by Arianna Huffington, I knew that I needed to make gratitude a regular part of my life.

 Grateful people experience many physical, mental, emotional, and spiritual benefits--such as reduced stress, more mindful living, improved immunity to illness, more positive relationships, optimism, and greater happiness. This Huffington post article describes many benefits to cultivating an attitude of gratitude. And if you are someone who believes in the Law of Attraction (like attracts like), grateful people attract more abundance and positivity into their lives.

So how can you develop your own daily gratitude practice? There are many ways to practice gratitude, but I think it's most important that you find a way that works for you--something pleasant, simple, and quick, that you can easily integrate into your daily routine and/or yoga practice.

1) Make a happiness jar: cut up some squares of paper and get a big jar. At the end of every day, write down the happiest moment of your day or something that you are grateful for. Deposit the slip of paper in the jar and repeat each day. If you are feeling down, scoop out a handful of papers and read about your happiest moments--a proven mood-booster! Here's my happiness jar pictured below. What will fill your happiness jar? Get inspired with this Pinterest board all about happiness jars.

Teacher tip: have each student start a happiness jar and add to it daily or weekly. Little ones can draw a picture of their happiest moment, big kids can write a couple of sentences. A great writing project with mental health benefits too! Or, consider a class happiness jar that everyone contributes to on a regular basis.

Tech connection: use your classroom Instagram account (early years) or students' Instagram/Twitter accounts (middle/senior years) to create virtual happiness jars. Students capture a photograph of happiest moments and share with the hashtag #happinessjar. Let's flood social media with positive messages!

2) Gratitude journaling: you might already journal regularly, but if you don't, starting a gratitude journal is an easy way to introduce reflective writing into your daily routine. Buy a pretty journal (Winners has so many nice ones for less than $10), and at a certain time each day (before bed or following your morning yoga practice), jot down a few things that you are grateful for. Don't force it, and don't write down the things that you "should" be grateful for. The more novel, the better. I've been grateful for everything from having a clear complexion to nice smooth, straight roads to drive on!

Classroom connection: start gratitude journals with your students, or make it something that is part of their regular weekly writing...maybe every Friday they write an entry about what they are grateful for. Little ones can draw pictures and label them, or teachers can lead the class in a shared writing activity to help everyone count their blessings.

Tech connection: there are a few apps in the App Store if you'd like to do gratitude journaling on your phone. I use this one--check it out!

3) Get a partner in crime: make a commitment with a friend to start a daily gratitude practice and text each other what you are grateful for each day. My best friend and I did this for over a year when we first started practicing gratitude, and it was a wonderful way to be accountable. If one of us forgot, receiving the other person's text was all it took to text back with our own list.

Classroom connection: if you teach little ones, pass a special object around the circle as each child shares something they are grateful for. Sometimes I make gratitude my "password" to get out the door for recess or at the end of the day. Older students may not want to share what they are grateful for with their peers, so consider a quick gratitude exit slip at the end of the day.

4) Make it part of your yoga practice: it's easy to feel grateful as your yoga practice draws to a close and your body and mind are flooded with feelings of contentment and relaxation. As I roll up onto my mat after savasana, I take a few moments to reflect on what I'm grateful for that day. I close my eyes and breathe deeply as different ideas come to mind. Yes, a daily gratitude practice can be this simple when it's part of your routine.

Once gratitude becomes part of your life, you'll find yourself feeling grateful throughout your day--sometimes about the smallest things. Savour these moments and share them with others. Cultivating an attitude of gratitude is simple, powerful, and rewarding, with a huge impact on teacher and student wellness. You'll thank yourself for starting today!

Teacher Wellness Series, Part 2: Morning Rituals to Start Your Day Off Right

What is a morning ritual? A morning ritual is a series of habits, acts, or practices, usually completed in the same order, day after day. And these rituals are vitally important--the way we begin our morning sets the tone for the rest of our day. A calm, relaxed, and nourishing morning ritual empowers you to deal with the inevitable challenges you'll encounter, reduces stress, increases productivity, and helps you live more intentionally. And getting out of bed is a lot easier when you have something to look forward to! Developing a morning ritual is a very personal thing, and one that evolves over time to be responsive to your needs. This blog post is a window into my current morning ritual that will hopefully inspire you to develop your own.

Morning Stretch: sometimes I do a few yoga poses before I even get out of bed, slowly introducing movement and stretching to my body after hours of sleep. This morning sequence will help you transition from sleep to awake and make it easier to get out of bed.

Apanasana: hug your knees into your chest and gently roll from side to side
Happy Baby: hands come to the outsides of your feet as you bend your knees, bringing them wider than your torso. Soles of the feet face the ceiling as you lengthen your tailbone down to the mattress. You can rock from side to side.
Supine Twists: extend your arms out to the sides in a t shape as you hug your knees into your chest. Let your knees fall over to the right side as you look over your left shoulder. Ground down through your shoulders, and use your right hand to press your knees closer to the mattress.
Bridge: let your arms rest by your sides as you bend you knees and place your feet flat on the mattress. Gently push your hips up toward the ceiling, pressing down through your hands.
Fish: while lying flat on your back, bring your hands underneath your hips, palms down to the mattress. Lift your heart and chest above your shoulders (think pushing from your bra strap area) and stretch your head back.
Seated Forward Fold: sit up, extending your legs in front of you. Inhale to lengthen your spine, then exhale as you fold forward, reaching for your shins, ankles, or toes.
Child's Pose: sitting up, bring your sit bones to your heels, pausing for a few breaths in virasana (hero's pose). Push back into child's pose, keeping your legs together or taking your knees as wide as your hips. Arms can extend over head, using your hands to push your sit bones a little closer to your heels.

Lemon Water: for years I've heard about the benefits of drinking warm lemon water first thing (before eating) in the morning. This hasn't been natural for me as I'm always ravenous when I wake up and want to go straight to eating breakfast. However, I've had more success with this practice since I started squeezing the juice of half a lemon into a cup of water the night before. Then I just microwave it for 90 seconds and drink it while I prepare my breakfast. You can even drink it at room temperature if you prefer. So what's the big deal about warm water and lemon?
-helps constipation
-prevents urinary tract infections
-boosts your immune system and fights off infections (all that vitamin C!)
-reduces inflammation in your body
-cleanses the liver
-promotes weight loss
-boosts brain and nerve function
Read more here!

Goal or Intention Setting: as I eat breakfast, sometimes I write down 5 things I'd like to complete during the day. Taking the time to write down your goals for the day takes them from abstract to concrete, increases your accountability, and makes it more likely that you will actually accomplish them. And goals don't need to be about housework or your job...including goals such as drinking water, pausing to breathe when you feel stressed, or going for a walk at noon make your self-care and wellness a priority.

Additionally, you might choose to set an intention for your day. An intention is a quality or attribute that you wish to cultivate or continue to work on. Intentions such as patience, calm, or kindness are powerful when recalled throughout the day. If I am working on a certain intention for a period of time, I make it the lock screen on my phone. I use a picture that I really like and use a text on photo app (such as Rhonna Designs) and create something that is a beautiful reminder every time I check my phone. I sometimes do this with inspiring quotations as well.

Inspiring Quotations: I LOVE inspiring quotations. I have books of them and I'm always pinning them on Pinterest. After finishing breakfast, I take a cup of tea to my yoga mat and I often choose an inspiring quotation for the day or week. One of my favourite inspirational books is "Brave Enough" by Cheryl Strayed. No matter what page I flip to in this little green book, there is always something that resonates with me. As I mentioned previously, I sometimes turn my favourite quotations into an image for the lock screen of my phone. Or if you'd rather do it old school, print them on a Post It note and stick them to the dash of your car!

Yoga Practice: now that I'm on my mat with a cup of tea and inspiring thoughts in my head, I begin my physical yoga practice. Although I generally practice in my living room, it's important for me to create a tranquil atmosphere. I either burn incense or plug in my Saje diffuser with an essential oil or oil blend. Depending on my mood, it might be a grounding, energizing, uplifting, or calming scent. I am pretty much obsessed with my aromaOm diffuser...so much that I just bought a second one so that I didn't have to keep moving it around the house with me. Saje diffusers are wonderful for cleaning the air and fragrancing your space. My favourite essential oil blends from Saje are Yoga and Tantra, and I always love lavender essential oil.

My morning yoga practice always begins with breathing exercises, cat/cow, child's pose, some gentle twists and side body stretches, and sun salutations Sun salutations are wonderful for warming the body and working nearly every muscle group. After my sun salutations, I do a combination of flow sequences and static poses depending on what my body needs. In order to move forward with my practice, I try to work on a pose that is challenging for me. I find that by practicing it daily, I see a lot more growth and feel like I'm getting somewhere in my practice. Since I'm a yoga teacher, I usually make up my own sequences. If you're not comfortable with that, an online class might be a better option for you. See this post for free online yoga resources.

Above: hard at work on Warrior III as my challenging pose of the day

After a nice long savasana, I sit in meditation for a few minutes and practice gratitude (learn more about meditation and gratitude in future posts). Then I open my eyes, ready to begin my day...always feeling stronger, calmer, and more quietly energized than when I got out of bed. Teaching is a very demanding profession, and we owe it to ourselves and our students to take the very best possible care of ourselves. Developing a morning ritual that feeds your soul is an important part of being the best teacher you can be each day.