Student Authors: Alberto Alonso, Jasmine Camero, Alejandra Castillo, Fabrice O. Ulysse, Victoria Uribe, Andrés R. Vindas Meléndez 

Organizer Authors: Alexander Diaz-Lopez, Pamela E. Harris, Vanessa Rivera Quiñones, Luis Sordo Vieira, Shelby Wilson, Aris Winger, Michael Young 

The year 2020 has been filled with unprecedented events, some of which challenge the way we interact with society. From social injustices and political upheaval to natural disasters occurring worldwide, many have come to the consensus that 2020 is just not a good year. With the introduction and rapid spread of the coronavirus at the start of the year in the United States, many of the issues that the nation already faced were exacerbated. Being in the midst of a global pandemic, our priorities often start to deviate and we begin to pay more attention to our hostile surroundings and less attention to our personal care as individuals. The climate in which the year started off posed limits to what people could do socially. No longer being able to stay in the company of friends and family, many have felt a decline in their motivation, community, and peace; ultimately deteriorating their mental and physical health. This imbalance in self-care can be detrimental if not attended to, and may be amplified for those who will be students in the fall. 

The sudden transition to remote learning was an obstacle in itself, and many were left wondering what the rest of the academic year would look like. As we are nearing the end of the summer, many students and faculty have received notice from their institutions regarding a “plan” for the fall semester - and for the most part, the news is not great. Regardless of whether an institution has decided to hold in-person lectures, function solely through online learning, or operate with a hybrid model, concerns regarding community and mental health are at the forefront for many. Thanks to Math SWAGGER, a virtual workshop for underrepresented current and incoming graduate students (including women, underrepresented minorities - African Americans, American Indians including Native Alaskans, Latinxs/Hispanics, and Native Pacific Islanders - and persons with disabilities) who are pursuing PhDs in the mathematical sciences, we are able to connect with each other and express our concerns regarding self-care for not only the upcoming year, but for our academic journeys as a whole. 

Self-care, as the Math SWAGGER community came to define it, is the fine balance between taking care of yourself and taking care of the academic responsibilities that come with being a graduate student. During a SWAGGER workshop, individuals were asked to identify a list of activities that they enjoyed doing - things that would bring them joy, focus on their physical and mental health, or help them unwind from the demands of being a graduate student. Graduate studies, while very rewarding at times, can push students to sacrifice sleep and healthy eating for the sake of studying. Given the known time constraints, students were asked to narrow their list down to two main self-care activities that can be done in a realistic fashion: activities that were a priority and did not require a significant time commitment. 

Some participants narrowed their list down to things such as playing music (whether that be performing, practicing, or listening to music), spending time outside, and meditating. Being that time as a graduate student is already limited, the activities on this shortened list could ideally be done between classes or during short study breaks. Even dedicating 10-15 minutes to our self-care could have a positive impact on our well-being. While it is nearly impossible to avoid all stressors, finding ways to manage our stress through positive self-care can help mitigate its negative impact on our mental and physical health. 

Many Math SWAGGER participants have struggled with the idea that self-care is selfish; some have even expressed feeling guilty for putting themselves before others. Many struggle with putting others before themselves, leaving self-care as an afterthought. The Math SWAGGER community came to the consensus, however, that we must dedicate time away for ourselves in order to make sure that we accomplish our goals and ultimately complete our graduate programs. Some even expressed that scheduling dedicated time for themselves helped them dedicate time for their well-being. By scheduling time dedicated to oneself, we hold ourselves accountable for our self-care. For some, scheduling a nap was just what they needed! 

So, what does this mean for you? Whether you are a student, professor, or someone who works in industry, we are all impacted by stress. When looking to incorporate self-care into your routine, here is the general format we suggest to follow: 

Come up with a list of ten activities that you enjoy doing. These activities can be physical (walking, sleeping, meditating, working out, etc.) or stationary (calling family, listening to music, reading, etc.) 

Time commitment. Of these ten activities, categorize them by time commitment, from least time required to the most time required. Which activities take 30 minutes-1 hour to do? 1-2 hours? Longer? 

Do-able activities. Once you have categorized these activities, which ones can you do by yourself? If you have a demanding schedule, it will be challenging to hang out with friends, family, or participate in group sports. 

Virtual activities. While in-person activities might prove difficult to do given the COVID-19 pandemic, it is certainly manageable. Streaming movies, practicing yoga, or even sharing lunch over an online platform are examples where one can feel connected and share experiences with others, even when not in the same physical space. 

Your top 2-3 self-care activities are the most viable given your constraints (or a global pandemic). While these activities may not involve other people, they are still things that you enjoy doing and allow you time to rest and reset. No one other than yourself knows what you need, so it is your responsibility to get to know yourself and advocate for those needs. In closing, we note that being a successful graduate student requires us to be both mentally and physically healthy. When graduate school gets tough, it can be easy to ignore both of these very important things. By implementing a self-care plan now, we are setting ourselves up for academic success in the years to come, regardless of the stressors that are not under our immediate control. 

Acknowledgments: We acknowledge funding support for Math SWAGGER through the National Science Foundation Award #1744463.