How to Practice Self-Care (Stressed and Beyond)

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Junior year was full of many expectations about the wonderful life I would be living as a senior. While my life is wonderful, it certainly has not gotten any easier, which was a major part of the dream. I spent my fall semester working my butt off, managing Zoom classes, balancing work and work study, and wrapping up my final officer positions with a neatly tied bow. I even earned straight As 一 defying the expectation that it would be the worst semester of my academic career 一 and made the Dean’s List! Still, taking care of my physical and mental health took a backseat. 

I spent all of winter break recovering from the fall and looked forward to finally relaxing in the spring. It’s now spring 2021, and in a few months I will graduate from Coe. Midterms have past, and I’ve taken some time to reflect on my accomplishments as of today. One of which is finally, after all these years, practicing self-care. I want to pass on some knowledge that I’ve gained about the importance of self-care and some tips on how to take better care of yourself. Trust me, you do not want to wait until you’re 22.

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Understanding Stress

I don’t mean to brag, but I am unapologetically proud of myself and am grateful for the time, effort, and stress I experienced to get to where I am today. I also realize that despite the changes to my schedule and workload I am still physically, mentally, and emotionally overwhelmed. With the temperature below zero for weeks at a time, and traveling to and from work by foot, I was drained of my naturally high energy. The accumulated stress from the past four years plus the new stress of a new job and lifestyle changes quickly took their toll as well. 

For those of you who are not aware, stress can be both good and bad. Chronic stress, or prolonged stress, is the bad type of stress and doesn’t allow enough time for you to recover. For example, if you’re not financially secure or you are food insecure you are facing constant stressors that take a lot of time and resources to work through. Without time to rest, individuals with chronic stress tend to become ill more easily and more often, and suffer from burnout and exhaustion. Acute stress, or short periods of stress, is considered to be the good type of stress, because it allows time for you to recover. Having an extracurricular (sport, club, service) that you participate in can be stressful, but it takes you away from your usual, not so fun routine, and allows you to stay engaged throughout the day.  

Fun events can still be stressful, and with negative events that also create stress the two add up and can eventually lead to burnout. Wow, that’s a lot of stress! I know, but once you notice just how stressed you really are, you can take steps to remedy. Here are some to get you started:

1.Let in the Light

It doesn’t matter whether you have one large window or one smaller than a trash can, let in the light. Natural light boosts your mood, helps you wake up (and stay awake), and makes your space feel more open. When I’m feeling ill, I keep the blinds closed to reduce migraines; however, a majority of the time letting in the light makes me happier. You can see more clearly, and the strain of computer light is lessened. Natural light can help keep you focused on your work and motivated to reach your daily goals. 

2.Sweet Scents

Another way to practice self-care is by making your environment more welcoming. We spend a lot of time indoors, so changing that space to make us comfortable will do wonders for your mental health. I prefer to use an essential oil diffuser, to spread sweet tangerine and lemongrass throughout my apartment. You could also open a window to let in fresh air, or use an air freshener. If you don’t like too many smells (allergies) you could focus on cleaning your space to keep everything fresh-smelling, for example, wiping surfaces to clear away dust. 

3.Keep It Clean

Proper, good hygiene is often a game changer for many and most don’t even realize it. Take a shower (or a bubble bath), brush your hair, massage your skin, and/or wash your face. When we’re stressed we often push our physical health to the side, when we should really prioritize it; especially once you feel better. Do your laundry, clear away trash, and/or catch up on your usual cleaning routine. This can help you feel productive and set other self-care activities in motion.

4.Take in the Sights

The weather has improved substantially. Yes, it keeps snowing, but it’ll be 50 degrees again soon. Take a stroll during the day, or walk slower on your way to and from classes. The Alumni Garden is open every day now, a little bit of nature does wonders for your health. Watching hummingbirds fly by, or hopping from stone to stone can help you feel more engaged with your body. This is most beneficial for people who struggle to feel grounded in the present moment. 

5.Sit Down and Write

Once a day where you can afford to take it easy, sit down in a comfortable spot and write. Write about your hopes and dreams, your plans for the week, or even your monthly budget. Writing can help you remain present instead of worrying about everything else you have to worry about. I enjoy writing and find that when I make time to write I feel much more relaxed and prepared to complete other tasks. If writing isn’t your style, you can always sing your favorite songs, crochet, or anything else that allows you to effortlessly focus on one moment. 

Fun fact, on Tuesday, March 23 we have our second “academic break day” of the term. This could be the day you start your new self-care journey! Below are some helpful sources and COVID resources as you should keep COVID guidelines in mind when planning your activities.

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Helpful Sources
Understanding Good Stress vs Bad Stress: https://med.stanford.edu/news/all-news/2012/12/good-stress-bad-stress.html 
Prevent Burnout:
https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm#:~:text=Burnout%20is%20a%20state%20of,unable%20to%20meet%20constant%20demands.
Natural Light Increases Productivity:
https://www.prnewswire.com/news-releases/study-natural-light-is-the-best-medicine-for-the-office-300590905.html 

Covid Resources
Things to Know about COVID-19: 
https://www.cdc.gov/coronavirus/2019-ncov/your-health/need-to-know.html
CDC Tips on How to Care for Yourself During the Pandemic:
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/stress-coping/care-for-yourself.html
State of Iowa Agency Guidance:
https://coronavirus.iowa.gov/pages/guidance
City of Cedar Rapids, IA COVID-19 Information:
https://www.cedar-rapids.org/alert_detail/coronavirus_(covid-19).php

Financial Stability as a Form of Self-Love (Part 2)

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“I want freedom and stability... a very big life made up of the very small things.”

~ Meg Fee, 

Places I Stopped on the Way Home: A Memoir of Chaos and Grace

I came to college with the understanding that when I turned 18 I became an adult, and have spent the past four years learning how to act like one. I’ve made substantial progress, going from wasting the precious money I earned and saved (while in high school) to earning back those savings, and taking action (in the present) on the behalf of my future expenses. 

Last February I wrote my first self-love post, focusing on the importance of prioritizing one’s financial goals as a form of self-love. I wrote:  “I learned that accepting who you are in the present, who you were in the past, and understanding that you have power over who you are in the future is my definition of self-love”. The heart of the matter is that our finances play a much larger role in how we function in society than FAR too many people are willing to admit. As adults we have to, at the very least, acknowledge where we stand. Only then can we decide where we want to be, and figure out how to get there. 

For reference, my definition of financial stability is “non-fluctuating money”. When your bank account hops from a negative balance, to all of your monthly earnings, to zero it’s obvious why you’d be stressed. Having to worry about whether or not you can afford college, textbooks, supplies, food, and anything else is stressful. However, if the balance remains steady despite your income and expenses, that stress is alleviated, and you’re able to focus on the things that make you happy.

 I can’t put into words the feeling of satisfaction I have, the power I feel when I take control of my destiny by not being afraid of spending my hard-earned money on necessities. There are so many people out there who have far more to worry about than I, so I try to remain humble and recognize where I stand. There are also people who have always been better off than I’ve ever been or ever will be, and I have to accept that my mission in life is NOT to keep up with the Joneses, or Kardashians, or anyone else! I look back to where I used to be, and sometimes I was better off before. Still, I’m proud of myself and will continue this journey, trying my best whenever I am able. 

As students, our academics and extracurriculars take priority, however we do not exist in a vacuum, and the “Coe bubble” will pop ー if it hasn’t already. This is why it’s best to get comfortable with your finances while you have the cushioning of not paying for your own utilities. 

Let’s do an activity: 

• Go to my.coe.edu and log in. 
• Select the “Student” tab
• Click the link for “Student Accounts Information”
• Select “Course and Fee Statement”
• Select “Generate my Course and Fee Statement”
• Select “View my Course and Fee Statement”

Next, look through your Course and Fee Statement. It doesn’t matter whether you paid all, or none, of your tuition and fees. What matters is that you see how much your education is worth and learn to get comfortable with those numbers. I understand that money can be scary to many people, so alleviate that anxiety through exposure. The more you avoid what you fear, the scarier it will become. 

You may feel nervous looking at those thousands of dollars attending this college cost, or you may feel excited because you’ve been waiting to finally have adult responsibilities. Either way, it’s important that you accept your current feelings towards your finances, so you know where you’re starting from. 

There will be times when you are in a good place, and that feeling of contentment will come and leave you encouraged to reach it once again. 

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Making Self-Care a Priority

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Can you believe that we only started classes last Monday? It feels like it’s only been a week, while also a month at the same time. I spent the first week of classes trying to balance the pressures to get myself adjusted to the term with the physical and mental strains of leaving my old job for a new one. My commute for the past year has been rather short, but this new job has me walking over sheets of ice and gray slush sometimes four times a day for about 20 minutes at a time. I didn’t realize just how stress-inducing this semester was until my body made me notice, as it reached complete exhaustion.

On Sunday, my mother made me promise to practice self-care starting tomorrow (Saturday), however, my body pushed those plans up as all the work I’ve put in since the pandemic hit finally hit me. I have a problem, and it’s called being a hustler. I struggle to shake the feeling that I never do enough or that I always need to push myself beyond my limits in everything I do. This habit of mine has helped me so much my entire life, however it’s simply not sustainable, and I have no choice but to accept this truth. 

At this moment, I’m listening to “epiphany” from folklore (Taylor Swift), glancing out the window at the bright mounds of snow piled along the sides of one of Coe’s parking lots. I haven’t felt this motivated in quite some time. This is the feeling of true inspiration, the feeling of accepting my feelings as they are now and taking action accordingly, instead of forcing myself to pretend that I am okay when I am not. 

No longer will I neglect my need for essential oils; my diffuser has created an atmosphere of lemongrass and tea tree which has greatly helped my breathing. I picked up my new yellow Switch Lite (the color of happiness, sunflowers, and pichus) and placed it in between my puppy-eyed German Shepherd phone holder and white kitty sticky-notes holder. I have a tall cup of ice water that hydrates me and my cardigan warms me in these below freezing temperatures. 

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I’m sure that so many of us Kohawks are in the struggle - trying to stay focused during Zoom classes, keeping up with work when we’re ill, or even dealing with an annoying ex. Whatever you’re going through, your health should be one of your priorities. Trust me. You do not want to end up 22 years old, struggling to sit and rise up because your thighs are dying; unless you’re into that (I’m talking about you, “Leg Day” people). 

My posts for this final semester of mine will be devoted to spreading the news of self-care and self-love, and trying to give what advice I can give before I graduate. 

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If you’d like some background, make sure to check out these self-love posts, and other posts on our blog about self-care. 

https://coecollegelearningcommons.blogspot.com/2020/03/what-not-to-do-and-what-to-do-when.html

https://coecollegelearningcommons.blogspot.com/2020/02/intro-to-self-love-glossary-of-posts.html

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Life After College: The Career Horizon (Part 2)

Let’s get straight to the point: being a college student is hard. We have to balance both our academic responsibilities with our personal lives, often juggling our own well-being and the well-being of those around us. As seniors (or future graduates) we have to think about our futures, while juggling our far too many present activities. Career preparation takes work because it is work, but I want to show that all our hard work will be worth it in the end. The previous post focused on graduate outcomes. This post will focus on the many pros of an undergraduate degree. You will find C3 information as well as link to helpful sources at the end. 

During the Pandemic

According to “a national report by the State Higher Education Executive Officers Association (sheeo.org), high school graduates earn an average of almost $30,000 per year. Bachelor's graduates earn an average of just over $50,000 a year.”¹ 

This is a 20K difference in average salaries, with just four years of further education! However, we all know this already, I mean this difference is why many - if not all - of us attend college in the first place. Did you know that even in these trying times, college graduates are not suffering as hard from the economic fallout as those who have a high school diploma, or lower?

According to Pew Research:  

“Adults without a bachelor’s degree are more likely than those with at least a bachelor’s degree to say they have experienced problems with paying their bills, affording medical expenses for themselves or their families, or making rent or mortgage payments. About a third of adults with a high school diploma or less education (34%) and 27% of those with some college experience say they have struggled with paying bills, compared with 12% of those with a bachelor’s degree or more education. About one-in-five adults with some college or high school or less education say they have had problems paying their rent or mortgage (18% and 23%) since the beginning of the coronavirus outbreak. Those with a high school diploma or less education are twice as likely as those with a bachelor’s degree or more education to have lost their health insurance in the same time period (6% vs. 3%)”² (By. KIM PARKER, RACHEL MINKIN AND JESSE BENNETT). 

In translation, those with bachelor’s degrees show lower rates of losing their health insurance, struggle less with paying their bills (12% compared to the 34% of high school graduates), and, overall, fare better than other demographics. This study also found that people with at least a bachelor’s degree are able to save more during this pandemic than those with a high school diploma or less. 

Job Opportunities (in General)

It’s not an understatement to say most of us came to Coe to have more job opportunities than if we tried looking for work right after high school. Fortunately, research supports our goal. According to Northeastern University of Boston, Massachusetts, college graduates see 57 percent more job opportunities than non-graduates, and it is estimated that, by 2020, two-thirds of all jobs will require postsecondary education.³ This means that college graduates have over two times the number of job opportunities, and that a majority of jobs require an undergraduate as a basic requirement. 

A degree is even more of a requirement when looking for jobs that require a graduate program education and certification. 

Happiness After Graduation

Ever heard that having a college degree leads to happiness later in life? Cory Steig from CNBC wrote an entire article on the relationship between an undergraduate degree and happiness to answer this question. The first finding, from the U.S. General Social Surveys showed that over 90% of college graduates are happy with their lives. The reasons may include the fact that a college degree brings increased job opportunities and financial stability, but other factors play a role. Being able to pay your bills is always a plus, but for many people a college degree is seen as a ticket out of poverty. Alex Bernadotte, CEO and founder of Beyond 12, is even quoted describing a degree as “currency”.⁴

Another important factor when it comes to the happiness gained with the opportunities and privileges form having a college degree is the concept of purpose. Think about it: we have a higher chance of working in professions that mean something to us, or allow us to feel like we’re contributing something to the good of the world, if we have a bachelor’s degree.

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To summarize, there are a variety of benefits to a college education, even right now in the middle of this pandemic. At the end of the day, it’s up to you to decide how you will proceed with your future. We all have a lot on our plates and have to respond accordingly. As a senior, I can only hope that I make the best decisions for my own future. 

Helpful Sources

CNBC’s Does Getting a College Degree Make You Happier

https://www.cnbc.com/2020/08/17/does-getting-a-college-degree-make-you-happier.html

Please Stop Asking Whether College Is Worth It

https://www.forbes.com/sites/dereknewton/2018/12/16/please-stop-asking-whether-college-is-worth-it/?sh=19e219e630d2

Pros and Cons of a College Education

https://college-education.procon.org/

10 Benefits of Having a College Degree

https://www.northeastern.edu/bachelors-completion/news/is-a-bachelors-degree-worth-it/#:~:text=College%20graduates%20see%2057%20percent,where%20you%20choose%20to%20work

Benefits of a College Degree

https://www.educationcorner.com/benefit-of-earning-a-college-degree.html

Economic Fallout from Covid-19

https://www.pewsocialtrends.org/2020/09/24/economic-fallout-from-covid-19-continues-to-hit-lower-income-americans-the-hardest/

Life After College: The Career Horizon (Part 1)

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Can you believe it’s already November? Votes are still being counted for the elections, which certainly makes me feel anxious. Uncertainty breeds fear, and as college students we already have so many things to worry about. Still, I'm a believer that if we have control over anything, it's how we choose to react to stressful situations. Despite the many events outside of our control, or even awareness, there is always something within our direct control. One example of this belief, is that we can still plan for our lives after college.

More graduating seniors in 2020 than ever before are attending graduate school. Graduate schools allows students to specialize in specific fields, and have more competitive resumes, but I don’t believe this type of commitment is a good idea for everyone1. Graduate school costs a lot of money and on top of those costs, the student loans from undergraduate school may need to be paid back as well. (Sure, you can defer those loans, but will the overall costs of undergraduate and graduate loans be worth it in the end?) It’s important that we consider many different possibilities and act accordingly. In my opinion, let’s do what we can to improve our odds2!

While I love the prospect of attending graduate school, it would be bad if I neglected the entire career world. Yes, we are in the middle of a pandemic and we don’t know what the future holds, but we can’t let that stop us from taking action to improve the near future! I’ve been searching for resources, facts, and figures to show you, to give you some hope, and help motivate you to continue persisting this fall. However, finding specific information to answer my MANY career questions was not as easy as expected. 

Side note: this is why I love C3. They answer questions search engines cannot. 

For example, what is the likelihood that I will be hired for a job within the first three months of graduating college? How has the pandemic affected employer hiring practices? How is our job hunt different from Coe alumni? It turns out that data like this takes time to gather, which is why I couldn’t find basic answers to my basic answers (yes, I am salty). For your sake, I persisted and managed to find some answers. 

Coe Stats

For starters, let’s compare the outcomes of Coe graduates to the national average. A majority of students who graduate from Coe do go straight into the workforce, afterall3. Coe’s graduation rate is 66% compared to the national average of only 49%4.This means that almost half of those who attend college will graduate, while almost two-thirds of students graduate from Coe. 61% of Coe students graduate within four years, on the other hand, 62% of students complete their degrees within six years 5.

What the Job Market Really Looks Like

I know some of you may be wondering why I specified “three months” in my question earlier in this post. The answer is that I already know it’s unlikely that I’d land my dream job right after graduation (especially in the spring of 2021). Why? Because it takes the average college graduate three to six months to secure employment after graduation6. Does three months seem like a long time? Perhaps consider the fact that 53% of college graduates were unemployed or employed, but working in a job that didn’t require a bachelor's degree, last spring. The jobs immediately available may not be those three-figure careers you’ve been dreaming of. 

I was able to find a source detailing employment stats about college graduates, but it’s sample population were 25 to 34 years olds (not gen Z). This population was on average 87% employed (91% men, 83% women) after obtaining a bachelor’s degree7. There is one website that focuses on people in our age group, meaning the data is actually relevant for college students: Brookings.edu’s meet the millions of young adults who are out of work8.

In 2019, 6% of the total out-of-work young adults were recent college graduates (22 to 24 years old). 47% percent of the people in the total people in this group were employed, with 58% of the total people in this group continuing to look for work. 66% of our fellow young adults (college grads) lived with their parents, living the middle class lifestyle, while approximately, 25% lived below the poverty line. Yikes! 

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Living below the poverty line sounds scary, but there could be a variety of reasons for this. For example, entry-level positions tend to pay less in general. There’s also the fact that many people are underpaid for their work, but that’s another conversation. So what if a college degree isn’t your golden ticket to your dream salary (immediately after graduation)? The benefits still outweigh the cons (in my opinion). Don’t believe me? Stay tuned Part 2!

Sources

(https://www.montclair.edu/newscenter/2020/09/18/graduate-enrollment-sees-unprecedented-growth/ )

(https://www.franklin.edu/blog/how-much-does-a-masters-degree-cost) 

(https://www.niche.com/colleges/coe-college/after-college/)

(https://www.collegesimply.com/colleges/iowa/coe-college/outcomes/)

(https://nces.ed.gov/programs/coe/indicator_ctr.asp) 

(https://www.washington.edu/doit/what-can-students-do-improve-their-chances-finding-employment-after-college)

(https://nces.ed.gov/fastfacts/display.asp?id=561)

(https://www.brookings.edu/research/young-adults-who-are-out-of-work/)

Midterms for Seniors: Preparing for Grad School

Photo by Julia M Cameron from Pexels

Midterms are finally here! For most students this means exams, late nights, and tons of coffee, while for others this is a wake-up-call. Who is this wake-up-call for? Seniors. What is this wake-up-call? The fact that the first semester of our senior year is halfway over. 

Senior year is amazing. I mean, soon we’ll be out of here! The Coe bubble will pop, if it hasn’t already, and we’ll go out into the adult world: post-grad life. Yes, midterms are definitely a stressful time for all the same reasons it’s stressful for everyone else, except on top of the assignments, papers, and group projects we have to prepare for the future.

What are you planning to do after college?

is one of the most common questions we are asked,

but it’s a good question.

• Are you going to grad school?

• Are you going straight into the workforce?

• Planning on starting a family?

• Taking a gap year?

• Have no clue yet?

Graduate School Preparation

Depending on your answer, you may have a lot of work to do this fall. Most graduate programs require you to apply in December or January, and while other programs may accept students in the spring, there’s no telling how many spots will be open. Seats are often limited, and we are still in a pandemic, so it’s important to research accurate information to better your chances of being accepted into a program. 

If you weren’t aware: the type of degree you’ll may pursue graduate school, will depend on the career or field you’re interested in. Many jobs in the field of psychology require at least a Master's degree (M.A.). For example, I am interested in school and educational psychology, and I will need at least an education specialist degree (Ed.S.) to practice in schools. I’m also interested in social work which often requires at least a Master’s in social work. 

You’ll most likely be asked to answer an essay question, or two, and provide recommendations for each program. To gather more specific information, you may want to contact graduate school professors, as well. 

All of this preparation takes time, and, since we are in the middle of a pandemic, preparation is even more important. One requirement you need to check for your degree programs is whether you need to take the GRE. The GRE is the Graduate Record Exam, accepted and often required by most graduate programs.  For more information on the sections of the GRE, check out Kaplan. 

How to know whether you need to take the GRE:

• Research your programs of interest and what their application requirements are

• Determine whether you need to take the GRE at all

• Determine which GRE you need to take (general? psychology? mathematics?) 

How to sign up for the GRE:

• Create an account with ETS, so that you have access to testing locations and dates - Test Taker Account

• Verify your account - make sure all of your information is accurate

• Check which tests are available for your location (in-person, online)

• Select the date and time for your meeting

Now, my goal with this post wasn’t to make you more anxious than you already were, but to keep the near future on your mind, and how our new normal plays into it. It’s possible that this term, you’ve learned that online classes are not for you, which means online graduate school may not be for you. However, because of the pandemic, many programs are online to protect their students, faculty, and staff, so please consider this. Make sure to research whether your programs of interest plan to remain in-person.

There are many options for students outside of going straight to graduate school. Stay tuned for my next post where I’ll be focusing on senior planning to enter the workforce. 

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Helpful Sources to learn more about life after college:

https://www.shemmassianconsulting.com/blog/how-to-get-into-grad-school 

https://rossier.usc.edu/should-i-go-to-grad-school/ 

https://www.toptieradmissions.com/how-the-coronavirus-impacts-grad-school-admissions/