By Laura Davidson, MSW Student
As the acceptances for Graduate school came out, the hope for classes to be in-person was the first thing on my mind. How will I learn the material and practical skills through zoom? Should I defer the program by one year? With all of these questions looming above me, I decided to accept my invitation and begin my journey through the Master’s program. As September approached, I felt a whirlwind of emotions running through my mind and body; butterflies in my stomach, anxious thoughts about meeting new people AND will there even be room for making connections within the program? There were so many thoughts that I was having but decided to open myself up to the opportunity and continue to pursue my goal of being a professional in my field of study. When the program began, there was 5 mandatory classes, and I was on zoom a total of 6 hours each day. As the first couple of weeks went by, I started noticing myself feeling the “zoom fatigue” and burnout of staring at a screen all hours of the day not only in class but afterwards completing readings and assignments. I KNEW that I had to prioritize my mental health and start to find ways to cope with the new normal of online learning and the challenges that come with it.
Below are some tips and strategies that I used throughout my first semester of being an online graduate student:
• Drink water
• Staying hydrated helps the mind feel sharp and engaged throughout the day
• Take advantage of the scheduled break times
• During breaks, be sure to step outside for fresh air and allow yourself to feel the air on your face. Try to stay outside for at least 2-5 minutes depending on the amount of time allotted for your break
• Deep breathing
• When feeling burnt out and disengaged, allow yourself 5 minutes to engage in a breathing exercise that will reduce your stress levels, lower your heart rate and blood pressure, and better regulate your body’s reaction to stress and fatigue
Use the 8-4-7 breathing method as one way to reduce stress
- Step 1. Exhale deeply and loudly through your mouth for 8 seconds
- Step 2. Inhale through nose for 4 seconds
- Step 3. Hold breath for 7 seconds
- Step 4. Repeat
- Ensure your online learning set up is at a desk and NOT in your bedroom
- With not being able to change environments such as walking or driving home from school, it isimportant that you have a separate environment where you can focus on school relatedactivities (homework, readings, studying, assignments) that will not distract you.
- Having your desk in a separate room besides your bedroom allows for better focus andseparates your sleeping habits from your school habits
- Use a daily planner and TO DO list
- With not having to commute or go many places, I often found myself spending more time onschool related activities then taking time to disconnect and enjoy self-care and activities for MYSELF. Using a daily planner and a TO DO list to organize your days and what you would like to accomplish each day is essential to setting realistic goals and not overwhelming yourself.
- Make sure to schedule activities in your calendar that are enjoyable to YOU.
• Some of the activities I would schedule for myself were:
- Working out (20–30-minute YouTube videos to move my body)
- Watching a show on Netflix
- Colouring or engaging in mindfulness activities
- Making dinner through new recipes
- Reading a book
- Calling a friend
- Take a bath
• Limit distractions
• It can be very distracting being in class online and having access to your phone or browsing the internet
• When in class, try to put your phone in another room of your house as it will limit your urge to pick it up and use it.
As mentioned, one of my biggest worries was not being able to connect with individuals in my program and create friendships through the online zoom platform.
How I was able to cope with this challenge:
• Take advantage of breakout rooms through zoom
- It can be exhausting listening to a lecture so when your teacher/professor encourages breakoutrooms, use this time to work on activities with your classmates and build connections
- Use this time to also get to know your classmates
o Ask questions such as “What are your interests? How was your weekend?§ These sorts of questions allow you to engage in conversation that is separate from school and get to know someone on a personal, more interactive level. - Create group chats for your class
o Having group chats with my classmates allowed us to talk about assignments andactivities that we were doing and help one another when we had any questions - Create zoom calls outside of class time
o I KNOW you are thinking, another zoom call?§ WELL actually, being able to schedule time to meet with your classmates is essential for your own mental health and a way to stay connected and build friendships for when you go back into the classroom.
Although these tips helped me get through some of the more challenging days of being an online student, it is important to remember that online learning is overwhelming AND teaches us many skills to challenge this new normal we are living in. Take space for yourself to shut the computer off and be present with your family or others in your community. It is so easy to get caught up with overworking yourself because you are in the comfort of your own home and have nowhere to go. If we were in the classroom, we would naturally take our scheduled breaks through recess or enjoying a snack when we come home from school. Remind yourself you are human and are living through a global pandemic and adjusting to many changes such as online learning. Its super tough and we all deserve time and days off where we can disconnect and really enjoy activities within our homes that are good for our physical and mental health that allow us to emotionally recharge. Some days, you may not feel as present or engaged, and this happened A LOT for me, but you have to tell yourself that it is OKAY and that some days will be better than the others.
Images
Kras, I. (n.d.). Online Learning Graphic Design. Vector Stock. https:www.vectorstock.com/royalty-free-vector/workplace-computer-is-on-table-and-there-vector-36044107.