Welcome to
Your Ph.D.
Newsletter!
Each month we bring you articles and free resources to help you graduate faster and land your dream job. We cover a wide range of topics to help you:
1. Reduce stress
2. Improve your research, and
2. Prepare for your career.
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Available now from Amazon.com:
The Smart Way to Your Ph.D.
200 Secrets from 100 Graduates
Click here to view it on Amazon.com!
(available with free shipping)
Find out the secrets of success from former graduate students:
- Overcome writing blocks
- Communicate with difficult advisors
- Conquer fear of public speaking
- Get your thesis on track
- Boost your job application package
Based on interviews with 100 successful Ph.D.s from universities across the US, The Smart Way to Your Ph.D. shows students how to get their graduate
studies on track, finish their theses, and land their dream jobs.
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Greetings!
With the weather getting warmer, we are all eager to get outside and play. Yet, as spring and summer roll by, many of us are too busy (or think we are too busy) to spend enough time out in the fresh air.
While working hard seems like the highest priority, if we forget to take care of ourselves we jeopardize our productivity and even risk getting injured from excessive typing. In this newsletter, you will find tips to help you take care of your body while improving your focus and efficiency.
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Disclaimer: This newsletter is not a substitute for medical
advice. Consult with your physician if you experience any pain or discomfort while typing or pipetting.
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Alleviate muscle soreness and improve the quality of your work
 I never heard of repetitive strain injury (RSI) before I entered graduate school. Therefore, I was very surprised that 28 out of the 100 Ph.D.s I interviewed for my book suffered from this condition in graduate school. What surprised me even more, was that most of these students suffered in silence without seeking the support of others.
Many of you readers do not suffer from RSI (and possibly have not heard of it either), but you have probably experienced stiff backs or necks after typing for extended periods of time. While RSI can refer to injuries resulting from repetitive motion of any body part, it is most commonly used to describe typing-related injuries to the upper body, especially the hands, arms and shoulders. In its most severe form, an injured person might not be able to write or even hold a pen without pain. RSI can also affect people who pipet a lot, and you can use many of the suggestions below to treat pipetting-related RSI symptoms.
I chose to discuss how to prevent and treat RSI in this newsletter for several reasons: 1)it is very common among graduate students, 2) it can come on suddenly with only subtle warning signs, and most importantly 3) it can be easily prevented by making sure you have an ergonomic workstation, taking frequent breaks, and stretching regularly. If you do not suffer from RSI, but you do experience back and neck pain, you can use the tips below to alleviate your symptoms.
Strategies for reducing pain in your back, neck, shoulders, arms and hands:
1. Seek support of a medical professional
The most common symptoms of RSI include pain, fatigue, tingling, numbness, clumsiness, and coldness in your arms and hands. If you experience any discomfort during or after typing, it is important to consult with your doctor immediately because your symptoms can worsen quickly during periods of stress, and the sooner you seek treatment, the sooner you can alleviate your pain.
2. Limit recreational computer use
As a former student who suffered from RSI, I know how difficult it is to recover from this injury while trying to finish your thesis. After I became injured, I realized how much recreational time most people spend on the computer: instant messaging, social networking, emailing, computer games, just to name a few. During my last semester, every minute at the computer had to contribute to finishing my thesis, and I reduced recreational computer use to an absolute minimum. Now that I have recovered, I still limit my time at the computer. As a result, my injury has healed, and I can focus better on my work while I am in front of a workstation. (What about socializing? It turns out that family and friends are much happier to receive a phone call or greeting card by regular mail anyway, so I communicate with them the old-fashioned way. Another tip: if you expect to be on the phone for a long time, use a headset to relieve tension on your arms and neck. )
3. Set up an ergonomic workstation
In the resource section of this newsletter I list some sites where you can find ergonomic office equipment. Ask your doctor whether your university offers an ergonomic workstation evaluation. They might also have special keyboards and mice available to loan out to students, so you could try them out before purchasing. Remember that the more comfortable you are in front of a workstation, the more productive you will be, so spend sufficient time figuring out the right set-up for your body type. If your arms hurt from pipetting, see the resources section about ergonomic pipets.
4. Take regular breaks and enforce them with a timer or software if necessary
Many students find that alternating 45 minutes of work with 15 minute breaks helps to keep them sharp throughout the day. What can you do during your breaks? Drinking water, stretching, getting up and moving around are all good options. One very important reason to take your breaks regularly is that you might not feel pain in your arms until after you have stopped typing. Thus, it is important to stop for 15 minutes every hour and assess how your body is doing. Some students enforce these breaks with timers or break-software (see below for resources.)
5. Renew your exercise routine
Remember what I mentioned in the introduction about not spending enough time outside in the spring? Regardless of the weather, most of us feel guilty taking time for ourselves. The truth is that you must take time for yourself every day to recharge your batteries. Many students go to the gym regularly, while others find exercising cumbersome. Most university gyms employ personal trainers who can help you if you have not exercised for a while, or if you want to develop a new routine (e.g.stretches to help you jog outside). If you work with a trainer or take an exercise class, ask your instructor about stretches for specific problem areas that you might have.
6. Address the areas in your life that cause you stress
Many people do not realize that there is a psychological component of RSI. Anxiety increases muscle tension, so it is not surprising that RSI develops frequently during periods of stress (e.g. last semester of graduate school).This is another reason that it is important to take breaks, because during a break you will have the opportunity to stretch and do some deep breathing. If there are other issues in your life that are causing stress, you might need to address them in order to alleviate tension in your body.
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Graduate school resources at your fingertips:
Preventing and alleviating muscle soreness
Resources to help you treat and prevent repetitive strain injury
www.rsi-relief.com/
www.selfcare4rsi.com/
www.tifaq.org/
www.safecomputingtips.com
Breaktimer software:
RSI Guard: http://rsiguard.com
Ergonomic pipetts:
Rainin:www.rainin.com/
Hamilton: www.hamiltoncompany.com
Books about RSI:
Dr. Pascarelli's Complete Guide to Repetitive Strain Injury: What You
Need to Know About RSI and Carpal Tunnel Syndrome by Emil Pascarelli
It's Not Carpal Tunnel Syndrome! RSI Theory & Therapy for Computer
Professionals by Suparna Damany and Jack Bellis.
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In our next issue:
Communicate confidently with your advisor
 As a graduate student it can seem intimidating to talk honestly with your advisor, or to present your research in front of a thesis committee. In the next issue you will learn how to: - Prepare for meetings
- How to convey your message during the meeting
- Resolve conflicts with your advisor
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Wishing you the best for the spring,
Dora Farkas, Ph.D.
Editor, Your Ph.D. Newsletter
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P.S. Thank you for reading our free newsletter. Please forward it to friends and colleagues who might be interested in signing up. To learn more about The Smart Way to Your Ph.D. or Dora, visit www.yourphd.com.
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