Chapter 1: The Importance of Health and Wellness

Your mental well-being is vital for achieving success in your academic journey.

Photo credit: Author via Serendipitous Biologist

At the outset of your graduate program, establishing boundaries and clarifying your values is crucial. This approach aids in achieving a work-life balance while you pursue your degree. Graduate school presents its challenges, yet it is also a rewarding experience. Unfortunately, it often seems that productivity takes precedence over mental health and well-being during this time. I certainly felt this during my studies.

Many individuals compare PhD programs to marathons and master’s programs to sprints. I completed my Master’s in 2020, coinciding with the onset of the pandemic, and began my PhD amidst the ongoing crisis. Indeed, my PhD journey feels like a marathon when contrasted with my Master’s experience. However, it's crucial to remember that maintaining good health and a positive mindset is essential for optimal performance, irrespective of the distance of the race.

Though my methods are not flawless, I am actively developing strategies to foster my health and well-being throughout my PhD journey. Below, I share key points that I believe are vital for graduate students' health and wellness.

Physical Health

Physical wellness is often viewed as the cornerstone of overall health, particularly in light of the global pandemic. It pertains to our bodily health and encompasses activities like yoga, running, and swimming. Eating a balanced diet rich in nutrients is equally important. Perhaps most significantly, maintaining good sleep hygiene plays a crucial role in physical well-being. Personally, when my sleep is inadequate, my productivity declines, along with my overall enjoyment of life. Thus, I prioritize sleep above many other commitments to sustain my health.

Regular medical check-ups are also essential for promoting physical wellness.

Emotional Health

Emotional wellness pertains to your mental state and feelings. While this aspect is distinct from physical wellness, many self-care practices benefit both. As previously mentioned, good sleep hygiene is vital; poor sleep not only affects physical health but also complicates emotional regulation and stress management.

Mental Health

Mental health relates to cognitive functions and processes in the brain. Thankfully, mental health has become a widely discussed topic, particularly in social and mainstream media. The pandemic exacerbated mental health issues globally, yet it also fostered increased conversations about it in various contexts.

Similar to emotional wellness, many physical self-care actions can enhance mental health. A nutritious diet, regular exercise, and sufficient sleep are all beneficial. The University of Michigan suggests surrounding yourself with supportive individuals and contributing to your community. As an introvert, I find that spending time with friends and engaging in outreach activities helps ground me, resetting my perspective and fostering a sense of community.

Graduate school can be a period of heightened stress and anxiety. A study published in Nature found that graduate students are more susceptible to anxiety and depression than the general population (Evans et al. 2018). However, it is entirely possible to balance academic responsibilities with personal wellness.

General Tips for Enhancing Health in Graduate School

• Engage in regular physical activity.
• Maintain connections with friends and family to nurture positive relationships.
• Unwind through creative hobbies like arts and crafts.
• Establish a consistent sleep schedule and minimize screen time before bed.
• Don’t hesitate to seek support when needed.
• Practice saying “no” to protect your boundaries.
• Contribute to your community.

Understanding Your Fees

To uncover available resources on campus, review the fees you pay for attending your institution. These fees often cover a range of services, from gym facilities to counseling and wellness programs.

Health Insurance Considerations

Depending on your school's location, it may either provide health insurance or require students to secure their own. In California, for instance, students are either enrolled in a Student Health plan or may opt-out by verifying private insurance coverage.

If you are on a family member's insurance plan, such coverage typically overrides student health insurance. However, it’s essential to remember that dependents can remain on their parents' plans only until they turn 26. Additionally, you may be covered under a spouse’s plan, allowing you to potentially opt-out of the student health insurance.

Understanding Your Health Insurance Plan

Familiarizing yourself with your health insurance plan is crucial. A significant advantage of student health plans is access to on-campus medical facilities (if available). Some plans allow visits to any in-network provider without prior approval, while others may necessitate a referral from your primary care physician.

Plans can differ widely in terms of coverage, particularly regarding mental health, vision, and dental care, which may be treated separately from general medical services. Although navigating health insurance can be complex, understanding your plan from the outset is vital to avoid unnecessary expenses. If you have questions, your university likely offers representatives who can assist you.

Preparing for Emergencies

#### Medical Emergencies

While we hope to avoid medical emergencies, being prepared is essential. During my college years, I visited the ER twice due to biking accidents and once took my roommate for a medical emergency. In such situations, knowing which ERs and urgent care centers are in your insurance network is vital, as out-of-network visits can lead to exorbitant expenses.

Having an emergency plan can prevent unnecessary costs. Share this plan with friends and roommates to ensure everyone is informed. My roommates and I found it helpful to keep our emergency plans posted on the fridge for easy access.

#### Natural Disasters

Natural disaster risks vary by location. In California, wildfires and earthquakes are primary concerns. It's wise to stock up on first aid supplies, food, and water reserves. During emergencies, water supply can be disrupted for weeks, and food can quickly become scarce, as we witnessed during the pandemic.

When fire season peaks, I prepare an evacuation bag containing essentials for my cat and me. If you have pets, consider training them to enter a kennel or backpack for swift evacuation during emergencies.