Tag: #selfcare

Self-Care Week 2020 — share your wellbeing wisdom

Posted on by Doctoral College

Paper shapes featuring a silhouette of a person's head

Self-Care Week 2020 begins on Monday 16 November, and we’re marking the occasion by running a competition that taps into PGRs’ wellbeing wisdom.

In challenging times, finding ways to de-stress is incredibly important — so we want to hear your tips for taking care, whether it’s a specific relaxation technique or a fun activity that helps you ‘raise your gaze’ from your research. If you send us a suggestion, you could win a £50 Rough Trade voucher.

How to enter

You can share your nuggets of wellbeing wisdom using one of the channels listed below. We’ll pick a tip at random at 5pm on Monday 23 November 2020, and the PGR who submitted it will win a £50 Rough Trade voucher.

You can submit your tip:

  • as a comment on one of the Bristol Doctoral College’s Self-Care Week Facebook posts
  • as a tweet with the #pgrscw20 hashtag
  • as an Instagram post with the #pgrscw20 hashtag
  • as a comment one of the Bristol Doctoral College’s Self-Care Week Instagram posts
  • in an email to doctoral-college@bristol.ac.uk.

Terms and conditions

  • The competition is open to all current postgraduate research students at the University of Bristol.
  • The closing date for entries is 5pm on Monday 23 November 2020.
  • The winner will receive a £50 Rough Trade voucher. The prize will be sent vie email.
  • The winner will be selected at random.
  • Multiple entries are permitted.

Breaks, books and board games — how we’re marking Self-Care Week 2019

Posted on by Doctoral College

A cartoon tortoise reading a book | 'Take it easy this Self-Care Week'

Self-Care Week 2019, which begins on Monday 18 November, is an opportunity for all of us to take stock, think about our day-to-day wellbeing — and to make sure we’re taking breaks!

To mark the occasion, the PGR Hub (second floor, Senate House) will be hosting free events that provide opportunities to relax, ‘raise your gaze’ from your research and connect with other PGRs.

Here’s what’ll be happening during the week.

Board Game Café
Tuesday 19 November, 4–7pm
Three hours of pizza and play in the PGR Hub. We’ll be breaking out some classic and contemporary games — including Ticket to Ride, Pandemic, Apples to Apples and Scrabble — and bringing in some free refreshments. Find out more on Facebook.

Silent Reading Party
Friday 22 November, 1–4pm
A chance to read and relax in the Hub’s chilled ‘literary lounge’ — and to enjoy some healthy snacks. We’ll have free bookplates, BDC bookmarks and books of all genres (although you’re welcome to bring your own). Find out more on Facebook.

Competition

We’ll also be marking the occasion by asking for your self-care tips — and collating them for a BDC blogpost.

Whether it’s a technique that helps you to relax or an activity that gives you a break from your research, you can share your nuggets of wellbeing wisdom using one of the channels listed below. We’ll pick a tip at random at 5pm on Monday 25 November, and its author will win 20 Bristol Pounds.

You can submit your tip:

  • as a comment on one of the Bristol Doctoral College’s #selfcareweek Facebook posts
  • as a tweet with the #selfcareweek and #BristolPGRs hashtags
  • as an Instagram post with the #selfcareweek and #BristolPGRs hashtags
  • in an email to doctoral-college@bristol.ac.uk
  • (from Monday 18 November) by adding to our ‘timeout tips tree’ in the PGR Hub.

Terms and conditions

  • The competition is open to all current postgraduate research students at the University of Bristol.
  • The closing date for entries is 5pm on Monday 25 November 2019.
  • The winner will receive 20 Bristol pounds.
  • The winner will be selected at random.
  • Multiple entries are permitted.

Paws for a break — banishing the winter blues with the power of pets

Posted on by Doctoral College

After the fun and frivolities of the festive break, January can seem… well, a bit of a slog. You’re back to the normal routine, the emails have resumed and once-distant deadlines now appear all too close. What better time, then, to celebrate the stress-relieving power of our animal companions…

Yes, our PGR Pets competition is essentially just an excuse to celebrate the furry (or scaly) friends that help you take a break from your research routine, or even just help you smile when you’re having a particularly frustrating day. The animal in question can be a cat, dog, fish, iguana — even a squirrel that you always see on your walk into the lab/office. If it belongs to somebody else, though, please make sure that you have their permission to share the photo.

To take part in our contest, and be in with a chance of winning a £20 voucher for Pets at Home or 20 Bristol pounds, just share a photograph:

  • as a comment on one of the Bristol Doctoral College’s #PGRpets Facebook posts
  • on Twitter or Instagram using the #PGRpets hashtag
  • by emailing it to doctoral-college@bristol.ac.uk.

Terms and conditions

  • The competition is open to all current postgraduate research students at the University of Bristol.
  • The closing date for entries is 5pm on Friday 8 February 2019.
  • The winner will receive a £20 Pets at Home voucher or 20 Bristol pounds. (The winner will be able to select their prize from these two options.)
  • The winner will be selected at random.
  • Multiple entries are permitted.
  • If a photograph features a domestic animal that isn’t yours, please ensure you have the owner’s permission to enter.
  • The Bristol Doctoral College may share images from the competition in a future blogpost and on social media.

Note: although we thought this was an original idea, we must credit the University of Glasgow’s PGR Service, who got there before us. Read their PGR Pets and self-care blogpost.

From stitching to stretching — your PGR self-care tips

Posted on by Doctoral College

A ball of wool on a sheet

We marked this year’s Self Care Week (12–18 November) by asking Bristol’s postgraduate researchers: how do you look after yourself?

The tips we received were varied — from baths to boundaries — but there was a strong emphasis on taking a definite step away from your research degree to do something different. And, when you’re in need of some peace, knitting seems to be a go-to pastime.

So, without further ado, here’s what helps you unwind, de-stress and forget about your research.

Nicola

‘My #selfcareweek tip for PGRs is to do positive affirmations. ‘I am doing well’, ‘I am worthy of this opportunity’, ‘I am making a valuable contribution’, etc. It’s amazing how they can people to rewire their anxious minds. Check out Louise Hay’s work on this if you want to know more.’

Niels

‘I like to make myself aware of the different ways creativity works.

‘Sometimes when you’re stuck at solving a problem or writing, just do something completely different. Your brain will continue to subconsciously work on the problem (and much more effectively than your conscious mind can), while you can do exercise, nap or eat. Consciously taking time out doesn’t mean you’re being lazy. In fact you’re being more productive, but also taking care of your own wellbeing.’

Suzanne

‘Knitting and Lego.’

Mary

‘Forcing myself to only work the 1 hour I am paid for preparing a seminar, or the 20 minutes I am paid for marking a paper, even if doing a good job means working triple that and working extra for free.

‘Also knitting.’

Pam

‘If your life is busy and full of thoughts and people, find a way to be quiet and alone once a day. I’m no good at doing nothing so meditation doesn’t suit me. Instead I like a hot bath (doesn’t need to be long), a little yoga or a walk in the fresh air.’

Jane

‘I go to yoga class.’

Demi

‘As research can be hectic at times, I try to involve myself in exercise classes throughout the week, taking a break away from my desk whilst meeting new people!’

Update, November 2020

Fancy entering this year’s Self-Care Week competition — and maybe winning a £50 Rough Trade voucher? Read our latest blogpost.

Your wellbeing wisdom — self-care tips for PGRs, by PGRs

Posted on by Doctoral College

To mark self-care week, an annual event that encourages people to manage their day-to-day wellbeing, we asked Bristol’s PGRs what helps them unwind, de-stress and forget about their research.

The ‘top tips’ we received were varied — from dancing to dog-walking — but being able to take a break without feeling guilty was a common thread, as was scheduling time off.

Also: Netflix. (Well, who doesn’t love a box-set binge?)

As Gwen from the School of Veterinary Sciences put it in her thoughtful reply: ‘It doesn’t matter what you do, the important thing is to switch off entirely and not feel guilty!’

Wise words.

Your self-care tips

‘I sleep well. I eat well. I celebrate small victories.’
Jane, School of Education

‘Spending free time outside with animals. Dog walking or horse riding would be my choice. 🐶🐴☀’
Marta, School of Economics

‘I go outside, go for a run, walk, meet up with friends, dance, increase physical activity, eat healthy. Also, simply focusing on my breathing when I’m stressed helps me feel better.’
Lily, School for Policy Studies

‘I make sure I build in the time for myself into my schedule, that way I don’t feel guilty as I know I have the time for it! In terms of what I do it can vary from a Netflix binge to a nice long shower to baking… <3’
Sarah, SU

‘Promising myself one guilt-free hour a day to do something completely non-PhD related. Usually this is practising guitar, walking the dog or just having a nap. It doesn’t matter what you do, the important thing is to switch off entirely and not feel guilty!’
Gwen, School of Veterinary Sciences

‘Remind myself constantly that putting myself first is not selfish. Remember to be grateful for all the good things I have. Move slowly and take more rest than I think I need! Oh, and sometimes a nice G&T!’
Emma, School for Policy Studies

‘If you need a break — hours or days, take it. Burnout can lead to drop out, be kind to yourself and binge that Netflix show, take that trip. Then come back when you’re feeling refreshed and with fresh perspective.’
Tina, School of Arts

What would you add? Tell us in the comments or share your tips on Twitter or Instagram using #selfcareweek.