Transcript of Podcast #23: Establishing Work-Life Balance and Healthy Habits
In Attendance: Melisa Perut (she/they) & Hemangi Bipin Mavadiya (she/her)
Melisa – Hello everyone. Welcome back to another podcast episode. Today we have Hemangi with us. We’re going to talk about, healthy habits and work life balance. I’m your host, Melisa Perut, again one of your GIC mentors. Thank you so much for joining us, Hemangi. Can you introduce yourself real quick for us?
Hemangi – Yeah, hi Melisa. I’m excited to be a part of this podcast and I’m Hemangi Mavadiya. I’m a third year doctoral student in public health and I’m also a registered dietitian by training and a certified yoga instructor. Besides that, my research also focuses more on diet related small habits. So this is really a topic of my interest and also something related to my research and i’m excited to share more about it.
Melisa – Well, excited to have you and since you’re the expert, it’s going to be a great podcast, today. So I’m very excited to have you. So before we like begin and dive into the topics, we would like to like hear more about you. So I was wondering if you could tell us where do you call home?
Hemangi – Yeah, for me, I’m, born and raised in the city of Mumbai in India. And I did all my education there up until 2016 when I moved to the United States to pursue my Masters in Public Health Nutrition at Loma Linda University. And I’ve been here since then.
Melisa – Nice, nice. That’s great to hear. And I think your department is quite far the location on campus, right?
Hemangi – Yeah, yeah, that’s right. Actually we used to be in AIRB, which was very close to like where the engineering buildings are. But now we have a brand new building, which is exciting. It’s more towards where the School of Medicine is. But I’m really excited. It’s a very brand new building. It’s really nice. A lot of light ventilation, a lot of space to study. So it’s nice so we can take the Anteater Express and, and we can walk a little bit, from the stop to the actual building.
Melisa – Wow, great. So it’s, take the bus, which is a new habit, taking public transportation if you are in Southern California and also walking, right? So building habits and that’s great.
Hemangi – Yes. Yeah. Yep.
Melisa – Hemangi, have you been a mentor before for GIC?
Hemangi – Yes, I have been. I’ve been a mentor before. Not this past year, but the year before that I was a I was a mentor I believe in 2021. And I had an exciting time back then.
Melisa – Nice. And were you a mentee of GIC? I’m guessing you were also at some point.
Hemangi – Yes, I was when I entered in 2020 the fall of 2020. I signed up for being a GIC mentee and that helps me immensely. I also developed like a one on one mentoring relationship with my mentor at that time, who was also from public health. So I think that helped me a lot and the next year I felt like oh I really want to be a part of this and give back you know, and help the other mentees who are international students like myself snd so I became a mentor, yeah.
Melisa – No, that’s great. And can you tell us what do you like to do in Irvine in your free time?
Hemangi – Well, I think there is a lot to do in Irvine. It’s just very green. Weather wise it’s perfect except for, you know, some of the harsh summer months, you know, which are right now. But otherwise, I think there are a lot of nature trials around here and also there is like this William R. Mason regional park which is like a walk from campus. It has like a nice you know artificial lake with like ducklings and stuff. So it’s really nice, it’s very pretty. But I think just otherwise we have Aldrich Park on campus where you can just take a walk. So those are some of the things I like to do. I’m a nature person. I like to do that or just do yoga you know a little bit here and there. So yeah.
Melisa – Nice. So to be able to do like these extracurricular activities, can you tell us, why they’re important, why, having like a work life balance is important, especially in graduate school for us.
Hemangi – Yeah, I think that’s a very important question. And a very important area to pay attention to. Which, you know, as an international student or even as a normal graduate student, we tend to ignore because there’s just so much pressure to get good grades. To, you know, maybe for some of the international students to work on campus, you know, maybe for some of the international students to work on campus, you know, part-time. So there’s just a lot of things that going on besides coming to a new country adjusting. So I think, you know, sometimes we need to put our health first, you know, we need to understand, that if I just, you know, stop what I’m doing and just take a quick walk. Doesn’t have to be like this whole big thing that I have to do when, you know, invite friends and do something. It can be something really small, just a quick walk. Just go out, watch the birds from the window or like water your plants. These are just really small things, but, they, help me clear my mind from what I’m doing and help reduce some of those, some of that stress and then I can always go back but in that moment I’m refreshed. And so I think for that refreshment, for de-stressing, I think these little little things, little little changes, are really important and also impactful in the long run because then you’re not burnt out because we hear that a lot, you know, and I think we experienced that too as as graduate students. It’s very real. Peer pressure is very real, burnout is very real. And at that point, to be able to just go out. Breath deeply. Can also mean a lot can. Help us fix our mind, shift our mind. And like my husband likes to call it like a hard reset because he’s like a computer guy. So just like hard reset. Yeah. It’s really great. Yeah.
Melisa – Okay. No, that’s that’s absolutely true. You need to take a step back sometimes. First of all, for your eyes, you can’t always look at the computer. Yeah, right.
Hemangi – Right.
Melisa – I don’t have good eyesight. So I always have to take a break. But also it’s graduate school is a very important time in our lives, right? But it can also be a very difficult time in our lives, especially as international students, we want to succeed. We come from different backgrounds. We don’t feel like we have the same, we might not feel like we have the same level of knowledge. So we feel like we might have to, have to work hard, harder, and then you don’t get to go on walks, right? Instead of that, you feel guilty and you sit down and you work. And then you end up feeling burnt out. And I’ve also been through it and many of my colleagues have too. Hemangi, maybe you also know of people as well, right?
Hemangi – Yeah, I mean, I myself have gone through, you know, some rough patches here and there, of course, especially as a, as a doctoral student when you’re, you know, when your manuscript gets rejected or you know when you’re, when you are working hard to draft your proposal which is gonna be like a big milestone for your next, you know, research work that you have to do in your advancement. Those are, those are stressful periods. And I’ve definitely gone through these things but you know every time I go through that I’ve come to this realization that you know I put too much on my plate.
Melisa – Hmm.
Hemangi – And I need to, not reduce that, but look at one thing at a time from the plate. It’s okay to have your plate full. But you can eat only one thing at a time. So focusing on one thing at a time and taking one day at a time has helped me personally. But also the other thing is like you say, I think as an international student there’s a lot of resilience, you know, and resilience I think is very positive. It has a very positive connotation to it. But at the same time, I think. We as international students like I mentioned earlier, since we have so many different things around us, instead of, you know, not being able to do anything zero and feeling that guilt like you mentioned. Like I mentioned earlier, taking baby steps, you know, not setting these large goals for well-being. And oh, I’m gonna do like an hour of yoga, you know, every day. That’s a big goal, you know, or I’m gonna go hit the gym every single day for X number of, you know, hours. And gym might not be closer to everybody. Yeah, we live here on campus. Yeah, but sometimes it can be a walk. Sometimes you might have to, if you live on off campus apartment, it might be like you have to take the bus or something, right? Might not be realistic. So what is something that I can do? Right close to my desk, you know, just get up, do some stretches. Hey, that’s a win too that’s a small win and when those small wins accumulate they do make a big change. So I think emphasizing that small is also enough. You know, is, something that needs to be emphasized more, for well being. Yeah.
Melisa – No, that’s great. So can you then share us your personal journey in finding and maintaining a healthy work life balance. And did you face any challenges along the way? And how did you overcome these challenges?
Hemangi – Yeah, thank you for that question. I think that’s a very, very important question. For me, personally, whenever at the times when I felt burnt out are the times when I have not believed in myself, you know. Those are the times when I’ve really went into that negative thinking swirl and then you know going into like burnout phase. And so something that has really helped me now, especially now that, you know, I’m going through my candidacy advancement phase. You know having strong faith that hey like this is my target for today I’ll focus on one thing I’ll do that I’ll finish it you know and I will tell myself yay I did it you know that gives like a instead of hey I have 50 things on my list and at the end of the day, I cannot do, I didn’t do half of this, you know, that has not served me. That does not help me. Rather, putting one thing on my to do list and checking it off and saying yeah I did this has helped me personally. I don’t know if that helps, but that’s kind of a habit that I have created. That have helped me a little bit in that. But I think also, when it comes to physical activity and well being. I think indirectly that is in fact impacted me positively is that every morning, you know, I just give it like 15 ish minutes, 15-20 min, but I do some stretching, some yoga and some breathing exercises in a short period of time right before I go for breakfast. And creating that time for myself, right, early in the morning has helped me check that off from my list and help me get some workout done, get some, you know, relaxation breathing done. And then I don’t have to worry about it towards the end of the day and feel guilty that oh I didn’t do anything today. Cause I had done it right, you know, before my practice. So that’s something that has helped me as well.
Melisa – Yeah, that’s, that’s amazing to hear that you’re incorporating something into the day before anything even begins. So you already accomplished something. I do something similar. And this goes back to the work life balance where breakfast is very important for me.
Hemangi – Yeah.
Melisa – That is my time. That is the day that I do not compromise. I mean, of course, sometimes I have early meetings and like I, I can’t, but I always have like a nice breakfast, a sit-down breakfast.
Hemangi – Right.
Melisa – Like, I make it, I make my tea or my coffee and I have my breakfast and I sit down at a table and I eat my breakfast so like that’s something that I don’t look at emails, I don’t look at anything and that’s my own private time and I think having those very strict, separate spaces for separate things helps me, in terms of, you know, My breakfast time is my breakfast time kind of. Thing. Right? Do you have any ideas of how to like separate? You create lists of things to do. But do you also create like spaces for different things? I’m sure in stretching you don’t look at emails as well that’s time.
Hemangi – Hmm. Yeah, yeah, definitely. I think multitasking has its own benefits and flaws. And I have realized that it has flaws more than benefits. And so I try not to do that too much anymore because, when I have my mind, even for like when I’m sitting in front of my laptop and I’m doing on a like I’m either looking if I’m looking at my emails I’m only looking at my emails you know and if I am you know working on like a project I try not to look at my phone. I try not to like look at my emails unless you know it’s a morning lecture and you know I’m doing it that’s a different thing but I think that has helped me not stress out too much. Because imagine you’re writing a paper or you’re doing an assignment and then your email sound pops up you go back check your emails and then you’re like oh I have, I have like 10 different emails and you go into that zone and then your chain of thought that you had for your assignment or your project kind of you’re lost in that and that creates like, like more mental stress that, oh, like I was doing this now, you know, your mind is diverted. And I think that at least for me, I have felt that I wasted time more rather than being more productive. If I stick to one thing and at least finish it, it’s just half a page. Doesn’t have to, I don’t have to finish the whole assignment. But hey, if I did like 2 questions of it, I feel like, oh, I did something versus if I’m distracted to too many things, then I’m not able to accomplish what I intended to do, which builds up stress and builds up you know, all the other negative, things that come after your thoughts. Yeah.
Melisa – Yeah, and we’ve been talking about both physical and mental health right like physical health going outside giving some fresh air but also mental health. And can you tell us how incorporating or why incorporating habits these kinds of habits is important for both our mental and physical health?
Hemangi – Yeah, that’s a that’s a great question. I think habits per say are different in itself. Then changes because habit is something, that you just do, right? It’s automatic. It just happens. Whereas if you change is a big world, you need a lot of motivation to do that. But for example, this is not related, particularly to diet or exercise, but let’s say brushing your teeth every night, you know. For the first couple of days if that’s not a habit you really have to go up there and motivate yourself. Hey, I need to do this. But once it becomes a habit, you know, you’ve done that straight for like 21 days or something. You don’t feel good when you don’t do it. And it’s just like automatic your, you know, it’s it’s nighttime before going to bed. Okay, let me go pick up my brush. It just becomes automatic. And I think that’s the power of habits that, that because they are automated you don’t need a ton of motivation to do that. And that’s why they are so different. And I, and therefore incorporating habits, you know, there are several books on habits and you know small changes, this and that but I think trying to put them put them in action bears a lot of fruits and good results. And so I don’t know if I answered your question, but I think that’s why habits are so powerful. And I think in incorporating small things, like I said, maybe 15 min of yoga or whatever works for you. Hey, you know, not everybody is comfortable stretching early in the morning. Not everybody is comfortable hitting the gym at a certain time or doing certain types of activities. So I think also understanding what works best for me and what habits do I wanna create that are appropriate. In terms of like the culture that I, grew up in, you know, or I enjoy doing that versus just because everybody’s doing this, I want to do that. So I think, reflecting back that, hey, these are the three habits I want to cultivate. Can be more impactful rather than just looking at somebody else and you know trying to you know follow them into it. So yeah.
Melisa – Yeah, especially when we have so many influencers telling us what to do and how to do it, right?
Hemangi: Yeah, exactly.
Melisa: And yeah, all of us have different backgrounds and, but I do agree that incorporating habits, it’s hard. It’s not easy. But once you, once you get there, it’s, becomes a part of you. So it’s, I’ve also, added some habits, you know. First of all, like writing out, not just writing out, I need to write a paper, but, building a habit of, okay, I need to break everything down. Not just have like a big task of write this paper. But having, okay, today I need to write this section or that section. It’s hard. Because it requires you to plan. It requires you to get ready to like okay how am I going to tackle this challenge and it’s hard but once you like learn how to do it and it becomes a part of that process, then you have your habit and it’s much, much easier. Right.
Hemangi – Yeah, yeah, I think yeah, you hit a strong point there. I think it’s difficult to establish habits. But I also think like when you talk about writing, you know, I think even you see how UCI has some wonderful graduate level writing courses. That you know that you can take for 2 credits. I think that all graduates students can take it. And I took one last quarter and I think the instructors, instructor emphasized so much on this daily habit of writing. And she was like, just write one sentence. If you’re really busy, just write one sentence. But if you will do that every single day, you will establish that persistent, persistence and you will still end up writing more than somebody who just sits to write one day, you know, and wants to finish everything in one day. So I think that’s the part of habit and I think one needs to, put them into action and start doing maybe just one thing at a time. But yeah, that, in itself to start. Is a bit challenging but I think once you start and I try to break it down and simplify it not having to like high expectations can help in maintaining them and you know then making it like a stronger habit.
Melisa – Okay. Yeah, be good to yourself. Be flexible. Don’t be mad at yourself when you are having a difficult time. All of us are having a difficult time. All of us do. So be gentle. You mentioned the writing center.
Hemangi – Right.
Melisa – Can you tell us if there are other resources that have helped with, you know, establishing a healthy work by balance and, creating healthy habits for you to maintain your mental and physical health.
Hemangi – Yeah, I think there are, UCI has a ton of resources. Some of them that I have, used personally, are also like the massage chairs that they have.
Melisa – Hmm.
Hemangi -This is by, the student center. It’s the wellness room. That’s what they call it and you can make like appointments. Of like maybe a day and advance or like you know some time in advance and you can book your slots and for like 30 min or like something and you can you know be in the massage chairs which is automated and just you know it’s a nice quiet room. You can drink some teas over there, make yourself or like there’s some teas over there make yourself or like there’s some coloring books and you can coloring books and you can color. But I think if I am in that area the student center. But I think if I am in that area, the student center area, I don’t like typically just go there. I don’t like typically just go there. But if I am in that area, I try to book an appointment and, you know, make use of that. Cause I think, it’s a really calm environment and good to de-stress. But besides that, I think even if you live in Verano Place housing community or one of the housing communities here, they do have like yoga classes, meditation classes that are going on a few days a week, in the evening. And I remember I went to like some of their yoga sessions. I think they’re really nice. Some of them can be really, more physically focused. So if that’s what you’re looking for, that’s fine, but if you’re looking for something more like, carlm, quiet meditation style, they have that too. So I think that’s really nice and you know one can pick one can pick and choose what what fits for them there’s also Zumba classes and things like that, which are free for for students actually. So I think, this is by, by the housing community though and so they’re free and I think they are a good resource. Just destress and even meet people. Because sometimes I feel like we’re always in our room and you know now that yeah classes are in person but we can still do a lot online. And so I think it’s nice to go out there, meet people, form a community, which also, which is also such an important part of what well being is. So yeah.
Melisa – Yeah, and, it’s nice to have friends outside of your department so you can talk about other things, even if it’s, you know, research related. You get to talk about. Different research topics. So it’s, it can be exciting.
Hemangi – Right.
Melisa – It’s nice to build community. I agree. I think so you mentioned, you know, building these habits, but sometimes it’s nice to switch up the habit itself. So for example, if you’re like going to the gym or if you like make that a habit. Sometimes it can be boring and not as stimulating. So I signed up for different types of classes and then I also do my own like workout. But sometimes I’m just like, you know what? I wanna try something completely new. And the ARC has a lot of different classes that you can sign up for.
Hemangi: Right.
Melisa: And instead of just going to the gym, I, started going, for example, rock climbing and we also have had a lot of, mentors who were rock climbers and, actually trainers at the rock climbing wall. So you’ll get to see some of our previous mentors and some of our existing mentors like me, at the rock climbing wall. But it’s, it’s a great way of switching up some of the habits so that you get to feel like you’re doing something completely new even though you’re still doing the same thing. So I highly highly recommend. Do you have any last thoughts for us Hemangi?
Hemangi – Yeah, I think this was just great. I just wanted to add a little bit more about the Anteater Recreation Center or the ARC. I think they also have things like fencing and archery and I think so for those of us who are interested in trying something very new like you said. I think they have, those things too and instructors. I myself have never tried it but I really want to you know after I advance when I have little more time to do something more besides my you know usual yoga and you know taking care of my plants, whatever. A little wellness things here and there, but yeah.
Melisa – Yeah, and for these classes you can sign up through the website and all of us have a gym membership once we start our graduate school. But these classes at the ARC they have like different pricing for quarter so you pay for the quarter and you join the class but it’s great for switching up things and it’s much much cheaper than taking a class outside of UCI.
Hemangi: Yeah for sure
Melisa: And I think you can also sign up for some classes at, one of our mentors Iris, she, took a dance class for credits. And that was like because it’s a class you have to go to every week. It was like, new habit that you were forming.
Hemangi -Yeah.
Melisa – So I think that’s also another trick that you can do, to build those habits into your healthy work life.
Hemangi: That’s awesome yeah
Melisa: But yeah, soo thank you so much Hemangi. It was great having you. Hemangi is one of our mentors. So if you ever feel like you need to ask anything about building these small habits, incorporating habits, how to be more mindful and practice yoga and if you even need some healthy dietary you know information, for us graduates and students, Hemangi is always there. So feel free to reach out.
Hemangi – Yeah, I’m, I’m always happy happy to help since I have been an international students I know some of the struggles but I also acknowledge that everyone’s struggles are different and you know we are in a different life journey but I’m always happy to help however and you know whenever I can.
Melisa: Excellent. Thank you so much Hemangi, thank you for joining today and we will see you all at the next podcast. Thank you so much everyone for listening in.