Podcasts/TEDtalks

How Millennials Became the Burnout Generation

Before listening to this podcast, which interviews Anne Helen Petersen, the senior culture writer from Buzzfeed news who wrote the article “How Millennials Became the Burnout Generation”, please read the original article here!

The podcast references another article, “This is What Black Burnout Feels Like”. Please peruse that one here!

Now check out this awesome podcast

Come back to this post later for detailed commentary from SWE’s wellness director and wellness chair as they talk about what these articles and this podcast mean/represent for them.

 

 

 

Advertisements
Physical Wellness

How to Workout with Your Textbooks

If you are a college student (or have been one) you know that at the end of each year you are left with a pile of textbooks that you may never look at again (you may have never looked at them to begin with). Personally, I have stacks of them—old hand me downs and new ones. Regardless, they have served their purpose and I was done with them, so I thought… 

Recently I suffered an injury that made me unable to run for a few weeks. Restless from inactivity, I decided to do a workout in my apartment. Sometimes when at the gym, I utilize hand weights during these workouts to make them more challenging. I don’t have hand weights at my apartment so I figured body weight would have to do. But then, when lying on my floor getting ready to begin, I looked and saw the stack of textbooks shoved under my bed. I grabbed the heaviest one (s/o physics) and thought, “well, let’s see how this goes”.

Since that day, I have been utilizing my textbooks to help me work out! It sounds strange, but I promise, they are a good substitute for weights. They don’t work for all exercises, but here are some that I found do work: 

(DISCLAIMER: These images are meant as a comedic representation of exercising with textbooks. It is not recommended to stack multiple on top of each other. If you do not know how to PROPERLY do these exercises, please look up an actual tutorial).  *I do not own any of these images*

  1. Squats – hold the textbook in front of your chest with your elbows tucked in as if the textbook were a weighted plate. Proceed with proper squat form. If you want to add a bit extra, lift the textbook up over your head as your rise from your squat. You can also go onto your tip toes for a calf raise as you do this. Remember to squeeze your glutes! 

IMG_7935

  1. Lunges – either hold the textbook consistently at chest level or push it above your head as you lunges down as shown below. 

IMG_7927

  1. Russian Twists – hold the textbook with two hands and move it side to side as you twist

IMG_7939

  1. Toe Touches – lie on your back and put your legs straight up in the air. Hold the textbook with two hands and reach upwards to try and touch your toes. This should feel like crunches. 

IMG_8231

  1. Triceps – hold the textbook with two hands behind your head, keep your elbows in, raise and lower! 

IMG_8228

  1. Calf Raises – stand holding as many textbooks as you’d like (make sure you can balance!) raise and lower yourself using your toes 

IMG_8229

  1. Bicep curls – hold the textbook and curl! 

IMG_8230

Have other suggestions? Comment them below!!

Meal Prep & Nutrition

My Work Snack Drawer

I can’t focus when I am hungry. Therefore, when I am in classes, I tend to always keep an emergency granola bar in my backpack or carry a few extra snacks to the library if I know I am going to be there late. When I got to my co-op this cycle, I realized that I could designate a whole drawer next to my desk to snacks. I just needed to decide what to fill it up with. I wanted the snacks to be moderately healthy given that I am more stagnant at work (although the active office lifestyle post gave me some great tips on how to change that!). So here is a list of some snacks that I have thought of/kept at work/seen others keep at work/were suggested by other SWE members.

  1. Granola bars – I transferred my backpack emergency granola bar to my desk. I switch up which kinds I have in there to keep it interesting. Some brands I like are Nature Valley, Kashi, and Kind.
    1. TIP: If you are looking for more filling bars, look for protein bars.
    2. TIP: You can also just keep straight up granola in your snack drawer and eat it by the handful. Currently, I am addicted to the Almond Butter granola from Trader Joe’s (10/10 would recommend).
  2. Trail mix – I tend to make my own trail mix. I buy different types of nuts in bulk and throw them in a Tupperware based on what I’m feeling for that day or week. I also buy large portions of raisins or other dried fruit. Trader Joe’s mix of crasins, golden raisins and dried blueberries is one of my favorites.
    1. TIP: If you want pistachios in your trail mix, it is always cheaper to buy them in the shell. I tend to sit and shell a bunch for the week, while watching TV or while on the phone with someone.
  3. Pretzels – I switch up week to week what kind I get. Snaps? Traditional? Sticks? Honey wheat? Yes, please!
  4. Instant Oatmeal – Instant oatmeal is super convenient and filling! With many different flavors, you can find one to fit your daily mood.
    1. TIP: Keep a reusable spoon and Tupperware or bowl in your snack drawer to use when you make the oatmeal. That way, you don’t have to use your company’s plastic wear.
  5. Kale Chips – A great alternative to other types of chips! These are a great way to incorporate more green veggies into your diet.
  6. Pita Chips/Veggies & Hummus – Okay so technically you can’t keep the hummus or veggies in your snack drawer, but if your company has a fridge you can use, keep a container of hummus in there (make sure to put your name on it just in case!). You can store the pita chips in your desk and pack veggies as part of your lunch. Some great veggies for this are baby carrots, bell peppers, & cucumbers.
  7. Peanut Butter – Multiple people at my co-op keep peanut butter at their desk. They put it on apples and bananas and sometimes they keep a loaf of bread at their desk too so they can make a PB&J sandwich. (Again, if your company has a fridge you can keep your jelly in there.)
    1. TIP: Traditional peanut butter contains a lot of salt, sugar, and hydrogenated oil (this has trans fats, which never leave your body—yeah my high school bio teacher really scared me with that one). Look for peanut butter brands that cut down on these ingredients. Skippy and JIF both make “natural versions” that don’t have hydrogenated oil. Personally, I look for peanut butters with no added sugar or salt. I always check the ingredients list to see if the only ingredients are peanuts. Some stores even have stations where you can grind your own peanut butter, so you know it is 100% peanuts (s/o Whole Foods).
  8. Apples, Pomegranate Seeds, Bananas – Keep fruits in your desk that are okay at room temperature and don’t go bad quickly!
  9. Dark Chocolate Espresso Beans – But these are chocolate?! Well, these are a better alternative for keeping you awake at work than filling up your coffee cup for the sixth time (if you use cream & sugar) and when eaten in moderation.
    1. TIP: I was never a big coffee drinker until my first co-op. At first to get it down, I would use a lot of cream and sugar. Slowly I reduced the amount of sugar I would use and now I use none at all. I also try to cut down on the amount of cream that I use. If I have the option, I use half & half or non-fat milk. I felt better about my daily cup of coffee by making these small changes.
  10. Dried Fruit – Dried fruit will store really well in your desk. There are plenty of options to try out! I personally love dried mango and apricots.

Have other suggestions for desk snacks? Write them in the comments below!

Mental Wellness

Finding My Motivation

From Guest Contributor: Kerianne Chen (SWE President, 2019)

When I transitioned back into classes after co-op this year, I found it especially difficult. Between co-op, summer classes (which were very relaxed), and studying abroad last year, I had not been in real classes in 18 months. I had little to no motivation to actually get my work done, pushing every little assignment off until the last second, resulting in poorer quality work, and ultimately left me a very stressed out and anxious person. While this term has not been my hardest academically, I have definitely struggled the most with finding my motivation.

After a week or two, I finally felt more comfortable with my schedule, and began actually making time to do homework each day rather than pushing it off. I found that instead of keeping a long running list of all the tasks I needed to get done for school, for SWE, for life (a very long and daunting list!), I found that sectioning each of the tasks off works much better for me. I now have a digital sticky note with what tasks I need to work on each day of the week. If I have a homework assignment, I try to split it between two days, one to start and get an understanding how long it will take me, and a second to complete it (usually the night before it’s due). I still have moments when I look at the list and my brain says “no” but it is easier for me to pick something small to work on so that I feel accomplished. If I plan well enough, I usually have one day a week that I don’t do any class work outside of actually attending my classes. That time is important for me to unwind – watch TV or play video games for too many hours, read a book in a sunny spot, or take a nap with my cat.

The bane of my existence this term has been a 3,000-5,000 word research paper. It is for a 2 credit class that is required for graduation, but has caused me more stress than any of my 3-4 credit core Civil Engineering classes. Through some basic research, the proposal and abstract were not too difficult to write – it was basically just writing the intro of a paper and then giving up (which is what I wanted to do). Then came the draft. I told my advisor I would get him a draft by Sunday or Monday, and avoided it all weekend, until Sunday evening. After complaining to my boyfriend that I was quitting school, a tearful call with my mom fleshing out paragraph ideas, and a short night’s sleep, I did it. A first draft! It was only approximately 2,000 words, but it existed, and I had started with nothing. Taking my draft to the writing center helped to validate my writing, as the peer tutor said that it was a solid paper, and helped give me some areas to work on expanding my thoughts. While I still have to work out the second draft and final paper, I feel a little more confident that I can do it.

So now what? Well it’s true – procrastination is best conquered by just starting. Start small, pick a chunk of the assignment that you can handle doing. And if you feel like I did, that there is no reasonable section you can do – talk to someone who can help you work through. Take it one step at a time, and take short breaks when you finish a section. Each time I finished writing a section of my draft, I set a timer for 10 minutes, and walked around, looked at social media, or had a snack. I hope that this may help someone else who is feeling overwhelmed with an assignment. It will probably be difficult, but you can do it. Even if isn’t your best work, you should be proud that you completed something that you had trouble with, and remember it next time you are struggling to get started on something.

Mental Wellness

Mental Health Awareness Month

I’ve spent the past few weeks thinking about the best way to address Mental Health Awareness Month on this blog. Mental wellness is such an important aspect of our mission as the wellness committee and therefore, I wanted to do it proper justice. I jotted down some ideas and for most of the month have been reflecting pretty heavily on my own mental health with the hopes of figuring out the “right” thing to write. Over time, I realized that with all the stigmas surrounding mental health, sometimes the best way to start the conversation is to be open and candid with others. So, that is what I am going to attempt to do by telling you some of my own mental health experiences. It may never be the “right” or “perfect” thing to say, but I hope that by saying anything, I can have an impact on someone and get the conversation turned towards mental health awareness.

Before even really starting, I have to say that I struggled with the idea of having “my own mental health experiences”. In my mind, I always downplay some of my struggles thinking “oh but I have never been diagnosed with…” or “oh but I have never tried to…”, which leads to “so I can’t really say that…”, which is a problem in and of itself. No mental health obstacle is insignificant. Just because someone else you know might have stories, feelings, or experiences that you may consider “more severe” doesn’t mean that yours are invalid or not important to address. Mental health looks different to everyone, and the size or scale of your lived experience can not be compared to that of others.

**PREFACE OVER**

For years I’ve struggled to love my body. It feels weird to write that despite the fact that I know I am not alone. Like many females I know, it started in my early middle school years when I was concerned about when I would get boobs or the fact that I would gain weight and then suddenly grow (my mother had to move the buttons on my uniform skirt to match the current state of my fluctuating body). Since then I’ve had good days and bad. It doesn’t typically have defining moments when it changes from good to bad, so I’ve never really known when it will hit me. Through the years I’ve tried many things to address how I felt about my body — some were good, such as joining Positive Body Image and Support Group for Girls in high school, while others were bad, such as agreeing to text my friend everything that I ate to hold myself accountable. (That last one is something that lasted for a while and I am not proud of it.) Despite all of this, nothing drastically changed. ~Fast forward to freshman year of college~ I stayed fairly active, playing field hockey and lifting at the gym. However, I’d be lying if I told you I wasn’t struggling with my overwhelming desire to purchase and consume an entire pint of Ben & Jerry’s from Northside every day and then feeling like garbage. I don’t think I necessarily gained the freshman fifteen, but mentally I felt like I did.

One day, I went for a 4 mile run after not having run for a bit. During that run I thought, “I could run further if I trained. I think I could even run a half marathon.” Please note, I never had any running aspirations before this very moment. In fact, I had previously hated running, but suddenly I was on a mission. I signed up and trained religiously for 6 months. I felt like a new person. Sometimes towards the end of my runs, I would get emotional thinking about accomplishing my goal. I loved this new me. I felt strong and powerful. Even better, this new me felt like anything was possible and I could accomplish goals that I had never even dared to dream before. This didn’t mean that all of my insecurities magically went away, but it helped a lot. Then Summer rolled around (*cue the ominous duh-duh-duh*). For a lot of people, I know the change in weather is stressful — smaller clothing, the “beach bod”, the sweat (so. much. sweat.). Personally, I think I own one pair of shorts that I feel comfortable in other than my running shorts. Although being on co-op meant that I wasn’t wearing shorts all that often. Regardless, a lot of my insecurities and negativity came flooding back as the amount of time I could dedicate to exercise dwindled with my increasing responsibilities at work.

This time of my life seemed drastically different than before. I could not get out of my head, and it was affecting my personal relationships as well as my relationship with the greater female population. I began a viscous practice of comparing myself to others to try and make me feel better. I remember thinking, “Well at least I…” or “I’m glad I don’t *insert negative thought about someone else’s body*”. Now many of you reading this might think that I sound like a mean person, and I would agree with you. During that time of my life, my brain was being mean to me and especially mean to those around me. Even if I never verbalized those thoughts, I regret having them and wish I could apologize to everyone I’ve ever done that to because nothing was wrong with any of those people and no one deserves that. It was my mindset that was wrong. It was truly a secret, ugly characteristic. At this point, I’d like to say that I think this is a moment in time that shows how unpleasant the road to body positivity and self love can be. It isn’t a very scenic route, but rather it has potholes and trash and it gives you the worst road rage you’ve ever experienced. I know that isn’t fun to imagine or hear about, but that is exactly why I am writing this–because we need to talk about it no matter how hard it is.

Recently, in a conversation about mental health with an important older woman in my life, I disclosed that many women that I know had previously inflicted self harm at points in their life. This woman stopped walking and grabbed my arm to examine it. Upon finding nothing more than a few stray freckles she remarked, “we are so lucky that we didn’t have to deal with that”. Now this woman is incredibly smart, so I thought that was a pretty naive thing for her to say given that not all scars are visible — mental and emotional scars are very real and present for many people. PLUS, loving yourself is an ongoing process/battle. We are never really done “dealing with it.” Just because you don’t physically see that someone is struggling, does not mean that they aren’t. Lean into those conversations and make it known that you are open to listening, someone to lean on, and most importantly an ally and advocate for those who need one.

A few weeks ago, I ran another half marathon. Along the route, I joked with my dad saying “smile” everytime we passed a camera. No one really looks good at mile 12 or 7 or 2 for that matter, but fake it ‘til you make it, right? However, when I got the link to my pictures, it wasn’t my smile that my eyes were immediately drawn to. “Oh my gosh my legs look so big” I thought. “Ugh why did I wear that bulky raincoat? It isn’t flattering.”. So I stepped back and took a beat. 1. You wore a raincoat because it was raining. 2. Those legs are the same legs that carried you 13.1 miles and set a new personal record. They are strong. What you are looking at is muscle. Love them. Be grateful for them. Cherish their abilities. This is my new strategy for when I am feeling upset about my body. I think of all that it allows me to accomplish and I work on being grateful.

These are just some snippets and stories of moments in my life where I wanted to love myself more or how I tried to change my mindset or the conversation I was having (internally and externally) about mental health. It doesn’t cover the panic attacks that I sometimes have or the germaphobia that makes me wash my hands repeatedly or the OCD that has me put a cup down on a table 9 times just to get it to land perfectly and be positioned correctly. These tend to crop up at stressful times in my life. Honestly, I think I’d benefit from talking to a therapist, maybe even just once. Yet, I can’t seem to get myself there. I’ve thought about it and then I put it off until things seem better. I “talk the talk” telling others that it is okay to not be okay, encouraging them to reach out if they need help, or telling them that they should embrace therapy without shame. One day I hope I can “walk the walk” too.

Please take time this month to check in with yourself and those around you.

 

Meal Prep & Nutrition

Take IN : Fried Rice

Craving take out, but don’t want to spend the money, wait for delivery, or feel (*insert greasy/bloated/word of choice here*)? I have just the recipe for you! It is endorsed by three others who I made it with so I am feeling pretty confident about this one. A classic, chinese food take out staple: Fried Rice. This recipe is great because it can be completely vegetarian, vegan, or you could add proteins of your choice (chicken, pork, beef, shrimp, tofo, etc). The recipe is originally from this website — I have included the instructions below, while editing them with my suggestions (in blue).

f9172db4-facd-43a5-a947-68041cc98932.jpg

Ingredients:

  • 1 ½ teaspoons + 2 tablespoons avocado oil or safflower oil, divided (We used olive oil because we didn’t have either of these and it turned out just fine.)
  • 2 eggs, whisked together
  • 1 small white onion, finely chopped (about 1 cup)
  • 2 medium carrots, finely chopped (about ½ cup)
  • 2 cups additional veggies, cut into very small pieces for quick cooking (options include snow peas, asparagus, broccoli, cabbage, bell pepper, and/or fresh or frozen peas—no need to thaw first) (We used broccoli, bell pepper, and celery, but as someone who LOVES peas, I would probably add those if I were to make this again!)
  • ¼ teaspoon salt, more to taste
  • 1 tablespoon grated or finely minced fresh ginger (Powdered ginger works as well!)
  • 2 large cloves garlic, pressed or minced
  • Pinch of red pepper flakes (These definitely added a little heat to the dish–omit if you don’t want your fried rice to be any bit spicy. As someone without a huge spice tolerance, I found this to be delicious and not overwhelming.)
  • 2 cups cooked brown rice (*see notes!) (We used white because that is what we had, but using brown makes this a bit healthier.)
  • 1 cup greens (optional), such as spinach, baby kale or tatsoi (We used spinach AND kale #health)
  • 3 green onions, chopped
  • 1 tablespoon reduced-sodium tamari or soy sauce
  • 1 teaspoon toasted sesame oil (We didn’t have this, so we omitted it!)
  • Chili-garlic sauce or sriracha, for serving (optional)

Instructions:

  1. To expedite the cooking process, make sure you have all of your veggies chopped before you begin cooking! Also, the rice can be made in advance. I’m suggesting that you start over medium-high heat, but if at any point you catch a whiff of oil or food burning, reduce the heat to medium.
  2. Warm a large cast iron or stainless steel skillet (or Wok) over medium-high heat until a few drops of water evaporate within a couple of seconds. Immediately add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Add the eggs and swirl the pan so they cover the bottom. Personally, low and slow is my motto with scrambling eggs. It takes a while, but it is worth it–keep stirring! Transfer the eggs to a bowl and wipe out the pan with a heat-proof spatula.
  3. Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender, about 3 to 5 minutes.
  4. Add the remaining veggies (not the greens!) and salt. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes. In the meantime, use the edge of your spatula or a spoon to break up the scrambled eggs into smaller pieces.
  5. Use a big spatula or spoon to transfer the contents of the pan to the bowl with the cooked eggs. Return the pan to heat and the remaining 1 tablespoon oil. Add the ginger, garlic and red pepper flakes, and cook until fragrant while stirring constantly, about 30 seconds. Honestly, we did this with the onions, but you could do it here as well. It would be interesting to see how it influences the flavor. Add the rice and mix it all together. Cook, stirring occasionally, until the rice is hot and starting to turn golden on the edges, about 3 to 5 minutes.
  6. Add the greens (if using) and green onions, and stir to combine. Add the cooked veggies and eggs and stir to combine. Remove the pan from the heat and stir in the tamari and sesame oil. Taste, and add a little more tamari if you’d like more soy flavor (don’t overdo it or it will drown out the other flavors) or salt, if the dish needs an extra boost of overall flavor.
  7. Divide into bowls and serve immediately. I usually serve mine with chili-garlic sauce or sriracha on the side. Leftovers store well in the refrigerator, covered, for 3 to 4 days (if you used purple cabbage, it might stain your scrambled eggs a funny blue color, but it’s fine to eat).

RICE NOTES: You’ll need to cook about 1 cup dry rice to yield enough for this recipe; be sure not to over-cook it or it will stick to the pan. I prefer short-grain brown rice since it’s a little chewy, but medium-grain or jasmine rice will work, too. You can use freshly cooked rice if you spread it onto a large tray and let it cool for 5 to 10 minutes first (this gives it a chance to dry out a bit so it doesn’t steam itself in the pan). Day-old leftover, refrigerator rice is great, too. Just break up any clumps of rice before you add it to the pan.

 

Mental Wellness

Spring Term Reset

With each new term at Drexel, I have the same feeling I do at the start of each new calendar year. It is fitting then, that I like to make resolutions or goals for the upcoming few months. These goals are in a wide range of categories from academic, to career, to health goals, to political engagement and environmental conservation. By breaking up my goals per term, they are a lot easier chip away at than when made on New Year’s Eve or Day. Often, those goals—made with the hindsight of the year before and the hope of the year to come—feel insurmountable a few days later. However, if i take those goals and break them up into more achievable pieces that I can tackle each term, it allows me to feel like I have made significant process and that motivates me to continue. That doesn’t mean that I achieve all of them or that they are easy, but approaching them is a bit less daunting. This process also provides me with a space to reflect on the past term, while actively planning for the one ahead of me. As important as planning is, reflection is an often neglected part of our growing process that is so important! This reflection can be on the last term, the last 6 months, or my last co-op as I prepare to start a new one. I have included some examples below.

Reflections:

  1. During the past 6 months, I have seriously struggled to get sufficient sleep due to a number of factors, including an inconsistent sleep schedule.
  2. I tended to stop running during stressful weeks of the term in the Winter, which didn’t make me feel less stressed, but rather, more stressed.
  3. Last co-op, I felt fairly isolated from people as I was not used to being in an office rather than a social, college campus.

Goals for Spring Term:

  1. Establish a more consistent sleep schedule. Aim to get 7-8 hours of sleep.
  2. Aim to Run 3x per week until field hockey ends and then reevaluate exercise schedule.
  3. Find ways to easily socialize with people over co-op.

How Will I Work to Achieve This?:

  1. I will turn my phone on Do Not Disturb at 10pm. I will alter my sleep schedule in my FitBit so that it reminds me to go to sleep earlier.
  2. I will plan what days I am running at the beginning of each week. I will have my running clothes and equipment out and ready to be used when I get home from work or for when I wake up in the morning.  
  3. I will sit with people at lunch at work. I will establish certain nights of the week that I come home from work and see friends.

These are just some examples of the process that I like to go through. Your process may look different—everyone needs to find what works for them! If you have a method for your goal making process, please comment it below! If you have goals you’d like to share, please also comment them below!