A study done in 2018 noted that graduate students are 6 times more likely to suffer from mental health issues than the general population, and being a part of that cohort, it is really no surprise. With an average age at about 28, many are balancing school, family, work, and overall life while also trying to maintain good grades and attaining the goals set out by their individual program. A time where students should be celebrating their accomplishments and drive for trying to achieve their goals can be overshadowed quickly under the mounds of responsibility and stress that comes with their dream program.
Genetic counseling is no exception to the rule. As many will tell you, the stress begins with applications and for many that get in, it continues into the first and second year. Establishing support and boundaries is key when you take your first step into the world of being a genetic counseling student. I struggled for so long in undergrad without help that I thought once I moved on into graduate school, I figured that I would be fine. I survived the first time, so I should easily survive this time. However, surviving isn’t what you want to do in grad school, you want to thrive. You achieved so much to get where you are that hating every moment, dreading school, dreading social encounters, isn’t a sustainable way to continue throughout your two (or more) years.
The past two years of graduate school, I have learned so much about how to both put my mental health first and strive to thrive as a budding genetic counselor.
1. Set Time Boundaries for yourself
It is so easy to spend hours upon hours studying, prepping, and/or doing
homework. And it is easy to spend hours upon hours binging Netflix all day.
Everything is perfect in moderation and a skill I started doing to give me more
agency in my life and to alleviate stress is to set boundaries for myself of
when I want to accomplish things and listening to my body/brain when rest is
required. I have learned that being on campus is where I will accomplish most
of my work, so going to study 2 hours before class time is key. I have also
learned that I need to relax a couple of hours after being in clinic all day,
so if I spent a couple hours watching something, I can better relax for
studying later in the evening.
2. Both Thank and Forgive yourself
Struggling with anxiety has really forced me to address my body and my brain as
separate entities that I am not at war with. Anytime I get a panic attack I try
(and sometimes fail) to not focus on the why, but sit and thank my brain and
body for trying to protect me. And in the same tone, if I decide that I cannot
focus on homework for the day and really just need the time to read a book, I
work on forgiving myself and not spending hours going through self-loathing
spirals. As weird as it sounds, this simple task has provided validation for my
feelings and provided me the space to learn that the anxiety I feel is a part
of me that I am not trying to hide and get rid of, but rather something that is
always a part of me.
3. Find a therapist that you Enjoy and Utilize your School’s Resources
None of the above would be working for me if I didn’t seek outside help first. When I began my spiral, I couldn’t even leave my house, and it took me a bit to realize that I couldn’t survive this on my own this time. We are very fortunate at Pitt to have mental health resources that are free to students, and that includes meeting with a therapist. My therapist is an amazing human being that has helped me move from crying everyday before class to going out with friends on a regular basis. I know that seeking help is difficult, but my suggestion is to look at your school’s mental health resources before you start, and get yourself set up with a therapist you enjoy. Asking for help is the scariest first step, but it is the most necessary one.
4. Do Self Care … whatever that means for you
Although I would love to say I like my alone time, I find myself thriving after spending time with friends. At the same time, I love to be able to take an hour-long bath and watch a movie with candles going. There are also weekends that I choose to spend 4 hours cleaning my whole apartment, because the process is so cathartic and cleansing for me. This is all a long way of saying do what fuels you and makes you happy (as long as it is not self-destructive) and make sure you do it as often as you can. Don’t wait until you are alone, on the verge of tears, to practice self-care. Do a little every day, and your body and mind will thank you.
Grad school is supposed to be an exciting time in your life,
where you focus in on your goals and aspirations, and achieve them in awe
inspiring ways. But you cannot do any of the amazing things you are destined to
do while struggling. The best part about being in GC school is that you are
surrounded by individuals who are right there alongside you and are being
supported by those who just want to see you succeed. Being surrounded by my
cohort has made is easier to seek help and has made it easier to talk about
when school and life are tough, but their support and the support that I have
found for myself has allowed me to grow and be a better GC in the future.
The Pitt Genetic Counseling program seeks to support students through mental health issues. Our program emphasizes setting professional boundaries and self-care. Program leadership emphasizes their support for students on an individual level. The University of Pittsburgh provides resources to students, including graduate students, such as the University Counseling Center (UCC), access to recreational facilities, and the Stress Free Zone (SFZ). In addition, the program has a policy on timely access to support services.
