Treat Yourself to Relaxation: Silva Relaxation App

Silva Relaxation is a free app that can be used as part of your meditation practice.

If you enjoy these recordings with headphones, you can use them as a means to relax and shut out the outer world while you are on-the-go.

The relaxation exercises guide you through an extended version of a body scan, and then help you to be centered in your breathing.

After a stressful day of thesis writing, or an overly busy conference or meeting, I've used these recordings to let go of the day and get some quiet time.

Happy Holidays!

Happy Holidays, dear readers!

I hope you all can take some rest, let go of your research, and recharge your batteries. My plans include staying 4 days in the Ardennes in the beautiful South of Belgium.

The regular posts will resume after New Year.

I have tons of plans for PhD Talk in 2013, including a few new series, and 2013 will hopefully be my last year in graduate school, after which I plan to write some general reflecting posts on the whole PhD process, as well as share more of my research in plain English!

Thesis Distance: Inner resistance

Mid November I finished the first draft of my thesis, printed it and handed a copy of it to my 2 supervisors. Shortly afterwards, I headed to Pittsburgh for holidays. I intended to take my thesis print with me, and proofread it in the beautiful library of Pittsburgh.

And then, I decided to take a step back.

I decided to take a Real Holiday and not to touch my thesis until returning.

I forced myself to create a distance between what I wrote and myself.

And to be honest, it was very hard. Here, I give you some insights in why I found it difficult to take a break (you'd think I'd be more than happy to relax after such a big effort, no?):

1. Tunnel vision

For many months, I have been planning my writing and have been focused on the thesis and the thesis alone. Finishing the thesis not only became my first priority, but also took over my entire mind. Realizing how much of tunnel vision I am experiencing is already one step towards returning to the world outside of the thesis again.

2. Stress

Admittedly, I am terrified by the idea of not graduating within the 4 years of my program. It creates a certain type of stress that makes me act like a hamster in a wheel: keep running keep running and keep busy to make sure it will all get done in time.

3. Perfectionism

I dislike the opening lines of my first chapter. I've wanted to change them around again recently, but I decided that instead I should ask the opinions of my supervisors. As a perfectionist, I want to keep on editing my text and polishing it and proofreading it. Again, taking a step aside and waiting two weeks to continue working on my thesis, helps me to reflect on which editing is necessary and which comes out of perfectionism.

Have you walked away from your thesis at a certain point in the process? I'd love to hear your stories in the comments below!

Letting Go

Over the last few months, I have felt that I gradually started to slip my PhD down on my priority list.

While finishing is still one of my top priorities (don't get me wrong), I've finally managed to let more important things in my life be on top again.

Maybe I simply still am cherishing my honeymoon feeling, but somehow I have the impression that through the wedding preparations, the actual wedding and the honeymoon, I've gained a fresh perspective.


Maybe I am just getting older and finding it easier to put things into perspective.

Maybe it is a consequence of my actions to Simplify, and adopting a more minimalist view on the world.

Whatever caused this, I have recognized this newly gained ability of letting go of worries as one of the greatest tools in the final months of dissertation writing.

And while I cannot really pinpoint what caused this shift in mindset, I can recommend the following ways of letting go and getting a new and refreshed outlook on your PhD research:

1. Escape for a weekend

If your head starts to fill up and your thoughts can't move around anymore, you're already way beyond the point where you need a break. Grab your beloved, your parents, your friends or whoever is up for a little break and head out for a weekend.

2. Take a side project

Divert your thoughts by taking one of your hobbies (as part of forming your creative habit) to the next level. Turn it into an actual side project, and engage in this activity for a significant amount of time per week. Don't just run, but train for a race. Don't just play music, but sign up for an open podium and work towards a performance.

3. List your priorities

Time for a reality check. If you can't think of nothing else but your thesis, have nightmares of everything that can go wrong when printing, or all the possible negative feedback your committee could come up with, then it's time to see if you really wanted your thesis to be the most important thing in your life. No, right? So - grab a pen or open your Google Drive or Evernote, and make a list of what keeps you busy in life. Identify your priorities, and go and spend a little more time on your other interests.

4. Question your worries

For every panicky thought that crosses your mind, you can train yourself to actually question that thought. Ask yourself the following questions:
- What's the reason for this panicky thought?
- To avoid real panic, what should I do?
- If something really needs to be done, when can you do it?
- Schedule it, and tell yourself - see, we are going to do it, and all will be fine.

5. Use a guided meditation

If you can't sleep without the nightmares, try freeing some space in your mind by using a guided meditation,