“Students in Bermuda are very fortunate,” said Mrs Ross. “We are a small population and there are so many businesses and individuals who give generously to support our student community. There are a variety of scholarships available as well as opportunities to apply for financial support and assistance.”

Mrs Ross works with students as they get closer to graduation, to help them excel during the university and scholarship application process. Part of that process involves learning to do well in an interview setting—a skill that will no doubt come in handy throughout a student’s life, whether applying for scholarships, internships or jobs in the future. But, before sitting down to that interview, there’s a lot of preparation that should take place beforehand so that students feel confident and focused during what can often be a nerve-wracking process.

The first piece of advice Mrs Ross and her colleagues offer students is to take themselves seriously. That means ensuring their social media accounts are appropriate. “Make sure what you post is professional, not risqué,” she said. “How you present yourself publicly has to show that you take pride in yourself, because if you don’t take yourself seriously you can’t expect someone else to.” She also advised everyone to have a sensible, not silly, email address. “You have to show your best self.”

Students are encouraged to keep their resumé up to date. That way students have it ready to go when it’s needed. Many schools have resumé experts come in to help students write effective, professional resumés and to ensure that students are branding themselves appropriately. “Students who have had the opportunity to work with a resumé expert say it’s very insightful,” said Mrs Ross. Take advantage of it when these sessions are planned at your school.

Networking opportunities are also important. Mrs Ross said there are several fairs throughout the year that provide students with the chance to meet people and to learn to introduce themselves and make an impression. There’s the Bermuda College fair and the Bermuda Foundation for Insurance Studies (BFIS) speed networking luncheons, which connect students with seasoned professionals in the industry, to name just two opportunities. “Learning to network and present yourself in a positive light can be really helpful,” she said. “If you end up applying for an internship or scholarship, they might already know you. It can make all the difference if people have met you already and know you’d fit in well at their school or company.”

A good way to practice socialising in a professional environment can happen naturally at school. Greet visitors when they come to speak at your school. Ask questions at assemblies or in class, and use presentations as chances to overcome nerves. “Many schools already give students opportunities to speak out. Even assemblies are becoming more student led,” she said. “These are great ways to practise meeting people, and asking and answering questions.”

Signing up for practice interviews is also highly recommended. Many schools, particularly Ivy League institutions, require interviews. They may be held face-to-face or virtually, but practising in advance will help prepare students for either. “We do practice interviews ahead of time and often with an alum who’s been through it,” said Mrs Ross. They know what questions are likely to be asked and can give advice as to the best way to answer them. They can help students ensure their answers are polished, that they have thoughtful questions to ask at the end of the interview and that their body language matches the impression students want to give. Practising in advance can help students feel relaxed and confident when the interview finally arrives.

She also suggested students do some reading in advance. There is some excellent advice on the scholarship website BermudaScholarships.com. Scroll through the site for information and tips on what to expect during an interview.

For students applying for a named scholarship, Mrs Ross has a special tip: “Make sure you know about the person after whom the scholarship is named,” she said. “Find out about the history of the scholarship and why it was set it up. Think about why you would be a good person to meet the goals of that scholarship and the ideals of what they’re looking for.”

Finally, she tells students not to give up. “There are lots of scholarships for Bermudians. If you don’t get something, keep looking. Apply for everything you can.”

With all the opportunities available to support Bermudian students, and students so well prepared to succeed, something is sure to pan out.

The post How to ace the scholarship interview appeared first on RG Magazines.

Sean Smatt is chair of the UWC Bermuda National Committee. He graduated from UWC USA in 1997. “Attending this programme was among the best things I ever did,” said Mr Smatt, who spent more than 20 years in the finance industry in Bermuda and Paris before deciding to become an independent strategic financial consultant. “The programme provides a unique environment for students aged 16 to 18 to live and study in an accepting, diverse international environment with people interested in the world around them. It’s a life-changing experience for those who attend.”

Since Bermuda joined the programme in 1963, more than 110 Bermudians have graduated from UWC. Among their many prestigious graduates, Mr Smatt is proud to highlight that Queen Noor of Jordan is currently UWC’s honorary president. She served as co-president with South African president Nelson Mandela until his death.

Each year, UWC holds an information session in November and applications are due in January and February for entry the following September. At these sessions, applicants learn that the Bermuda National Committee looks to choose candidates who embody UWC’s core principles. “We’re looking for people with a real curiosity about the world and a desire to have a unique experience,” said Zayna Foggo (Mahindra UWC India), head of selections and vice chair, noting that students from over 150 countries participate. “Applicants should have an active commitment to their own values, enjoy interacting with others with different view points, and be resilient, independent and responsible. Since the programme places students in a deliberately diverse environment, and it’s an academically rigorous programme, these attributes are key. The programme is very internationally oriented and service based,” Foggo added. “It’s meant for people with an intellectual curiosity about the world around them.”

Graduates of the programme go on to do all sorts of things from public service to marine biology to reinsurance. “The sky’s the limit. There really is diversity in what people pursue,” she said. But, they all have one thing in common. “Those who attend and graduate from UWC tend to have an interest in making a real impact on the world.”

Interested students will need to fill out a written application, which consists of a few short essay questions and background information. Then there’s an interview process for those selected. The committee wants applicants to be authentic. “Consider whether it’s an opportunity you’re genuinely excited about,” said Smatt. “If you are, apply. We’re interested in getting to know the student, and want people to be themselves, not the people they think we’re looking for.”

Once interviews are complete, the committee will discuss the candidates and make formal nominations. The committee uses a merit-based application process with financial assistance given based on need. He stresses that there is a “need-blind” selection process, which means that financial need is not considered until after the application process is completed. “Then we do our best to find and utilise our resources to send as many students as possible. The individual and collective financial need varies from year to year.

He explains that after students are selected, an independent member of the National Committee has financial discussions with families. “We give financial awards based on three things: the financial resources the national committee has available, how much UWC is willing to provide, and any contribution the family can make.” Mr Smatt said people should apply if they believe it’s a good fit for them, not because of their ability to pay. “Nobody should not apply because they believe their financial need is too great.”

Two-year programmes could cost from $65,000 to $110,000, depending on location and local currencies. Each year, one to five students are placed, and this is determined based on the number of applicants, space availability and the National Committee’s financial resources. The Bermuda Foundation, QBE Foundation and Butterfield & Vallis, in addition to multiple alumni and other friends of UWC, all contribute to making funding a reality for students. Other organisations are also welcome to participate in providing this support.

Though the deadline for this year passed on January 14, Foggo said it’s a good time to start thinking about the future. “People should reach out early for information. I’d recommend starting a year in advance,” she said. “Read about the programme, consider whether it’s something that’s really of interest and inform yourself about where the schools are. Reach out to committee members or even alumni.”

Interested families should feel free to email the Bermuda National Committee at [email protected]. To learn more about UWC and how to apply, visit bm.uwc.org or follow along on Instagram and Facebook at @uwcbermuda.

The post Experience the World with UWC appeared first on RG Magazines.

“For students interested in the performing arts, there are a number of scholarships on bermudascholarships.com that we encourage applications for,” said a spokesperson from BermudaScholarships.com. “Students should search by area of study and then shortlist the scholarships for which they are eligible.”

A quick search provides a range of offerings for all interests in the performing arts. For instance:

The Gilbert and Sullivan Society of Bermuda offers two scholarships a year in the amount of up to $5,000 to undergraduate or post-graduate students enrolled in Musical Performance, Theatre Performance or Stage Production. These awards are based on academic excellence and financial need.

The National Dance Foundation of Bermuda Fund at the Bermuda Community Foundation offers four major scholarships and multiple bursaries annually to Bermudian and Permanent Resident Certificate (PRC) dancers, who demonstrate talent, skill, determination and commitment to pursue advanced dance training as a dance major at a recognised university or other professional programme overseas. The scholarships range from $7,500 to $15,000, and bursaries from $1,000 to $5,000.

The Peter Leitner Arts Scholarship will fund the education of deserving Bermudian students of the visual and performing arts, either in Bermuda or abroad. This scholarship is awarded annually in the region of $30,000 per year, distributed to several successful applicants.

After narrowing down the search, it’s time to focus on the application itself. “Some scholarships require an essay or answers to specific questions,” said the BermudaScholarships.com spokesperson. “We encourage students to have someone they trust to read their essay answers to make sure that they are fully answering the questions posed by the award provider. Also, if selected for an interview, students can prepare by arranging mock interviews with someone who will give honest feedback.”

The spokesperson encouraged students to start their applications early to ensure they meet the deadline. Each scholarship sets their own specific requirements and timelines. Students should make checklists to ensure that they have all required documents for each scholarship they intend to apply for in advance.

Practical aspects aside, applicants may be wondering what it takes to actually secure a scholarship in the arts. Jayne Burnet is chairman of the Scholarship Committee of the National Dance Foundation of Bermuda Fund (NDFB Fund). The NDFB Fund is currently the only fund in Bermuda that gives exclusively to dance education. Its scholarships honour members of the dance community that have made a difference in the promotion and education of Bermuda’s dancers.

When it comes to selecting dancers for scholarships, Burnet said applicants must be accepted into a world class institution or accredited university with a dance major or a performing arts high school. “We are typically looking at dancers who are focused, disciplined and have a strong sense of commitment. Their participation in dance training translates to a strong sense of self worth and confidence,” said Ms Burnet.

She said these scholarships give eager and able students the opportunity to be fully developed and welcomed into the international dance community. “It is so important for young Bermudian dancers to travel off island for training and exposure to other teachers and dancers. Scholarships and bursaries enable Bermudians to study at the most prestigious schools in the world. This, along with their determination, commitment and discipline sees them achieve great success in the world of dance. NDFB Fund scholarship winners are proving this to be true.”

Indeed, the NDFB Fund has many success stories. “All of our past recipients are dancing with professional companies and also teaching both overseas and in Bermuda,” she said, highlighting Ravi Cannonier Watson, the recipient of the Catherine Zeta Jones Scholarship and the highest award given by the NDFB Fund. “Ravi is in his final year at the prestigious Royal Ballet School in London, where he continues to excel and impress as a dancer. The NDFB Fund has supported Ravi since his entry to White Lodge, the lower school of the Royal Ballet, at age 12.”

For more information about scholarships that support the arts, visit www.bermudascholarships.com.

The post Performing arts scholarships make students centre stage appeared first on RG Magazines.

“Traditionally, more women have availed themselves to therapy than men, but I think the trend is changing and the stigma is diminishing,” says McHardy, who has been providing mental health therapy since 2009. “Men are feeling more comfortable speaking about their emotions and coming to therapy.” 

According to the Bermuda Hospitals Board, many men associate having a mental illness as a sign of weakness, yet even the strongest men have a 1 in 4 chance of developing a mental health issue. The cheeky tagline on the MASC website is just part of a larger movement to help Bermudians erase this idea. “As it turns out,” the MASC website reads, “there are worse feelings than being kicked in the crotch.” 

“Men experience distress and unease, just like everyone else” says McHardy, noting that men can also experience challenges navigating workplace issues and personal relationships. “If they keep their emotions bottled up inside it comes out in maladaptive ways.” This can include unwarranted aggression or making ill-informed decisions. “It’s not beneficial for their wellbeing and their relationships.” 

Signs of mental distress can include sleeplessness, loss of appetite, over thinking, being indecisive or not enjoying hobbies that previously brought pleasure. It can lead to depression, anxiety and even physical conditions. They all indicate it’s time to speak to a professional. “Men shouldn’t be worried about how they’ll be perceived. But experiencing these symptoms mean it’s an ideal time to speak to someone,” says McHardy. 

Therapy doesn’t have to be long-term. It can be short term or even a one-off appointment. But it is an opportunity to have a conversation, to have thought processes challenged and to examine behaviour and actions. Learning to navigate these feelings is beneficial for everyone, and men shouldn’t feel discouraged, deterred or shamed. 

McHardy stresses that talk-therapy—in which clients sit down and speak to a therapist one-on-one or discuss issues in a safe group therapy setting—isn’t the only positive thing men can do to improve or manage their mental health. “Even talking to someone you trust can give men another perspective,” he says. “Exercising can also really help— everything from walking to weight lifting. Even meditating or mindfulness as an exercise can be very helpful.” 

Experts also stress the importance of eating a well-balanced diet and getting enough sleep, all of which can improve physical and mental health so people can better cope with all the challenges that come with day-to-day life. Says McHardy, “MASC is a place in which men can avail themselves to therapy and to this process that can help with not just mental health but all health.” 

These days, rather than dividing mental health into silos like mental, physical, emotional or financial health, experts agree it’s important to view mental health in a holistic way. “It’s all integrated—it’s not separate,” says McHardy. “It’s about all these parts working in harmonious nature with each other. It’s important that we take care all of these parts of ourselves as a whole.” 

Counselling can help deal with issues like anger management, stress, fatherhood, intimacy, family dynamics, marriage or divorce, anger and depression, grief, loss, domestic violence and even substance abuse and addiction. 

The first step in the process of improving mental health is to acknowledge that help is needed. Then, the key is to take the next step and the next to move forward in the wellness journey. Calling a trusted friend or relative, going to your primary care physician, getting recommendations for professional help, following through on that appointment and focussing on the holistic aspect of overall health flow from there. 

Many resources and apps are available to assist men on their journey. Some focus on healthy habits like exercise, while others offer guided meditation from the comfort of home. No matter which you choose, “forming good habits enables men to create a better foundation so they can respond to whatever life throws his way,” McHardy explains. “I am aware there can be reticence among some men when it comes to engaging in therapeutic services. However, I am confident that, once these same men decide to enter the process, they will invariably benefit from it.” 

For more information, visit mascbda.com or call 441 (601-6272).

The post Men prioritizing Mental Health appeared first on RG Magazines.

“Natural disasters disrupt our lives in various and significant ways, so we should not wait until there is an approaching hurricane to discuss these feelings and safety plans with children,” says Dr. Sandy De Silva, an experienced psychologist and Executive Director of Family Centre in Bermuda. “We should have these important conversations as hurricane season approaches so that everyone’s feelings can be validated and children can be reassured that the adults’ job is to keep them safe and protected.”

She says that taking the initiative to open lines of communication with children about their feelings and concerns before they bring it up sends a message that the topic is okay to talk about with adults. Here are some things to help these conversations be as successful and productive as possible.

Have a discussion. No matter how old your children may be, you’ll want to talk to them about hurricanes in an age-appropriate way. Let them know what to expect when a hurricane hits and whether you will be staying put or evacuating. Talk to them about what each option might be like. Discuss plans for pets and other relatives so they know everyone will be safe. Let them know there are emergency personnel on the island whose job it is to help during hurricanes. Write down emergency phone numbers and tape it up together. No matter where your discussion leads, use language they’ll understand. Reassure them you will keep them safe.

Be on the same page with your partner. “The adults in the family should agree on hurricane preparation and safety planning so that everyone is on the same page before discussing these things with children,” says Dr. De Silva. She notes that this will help reduce anxiety and smooth the execution of the safety plans in the case of an emergency. “Going through a hurricane or severe storm is nerve-wrecking enough, so it is important to not add any more stress to the situation as a result of parents or adults disagreeing and not being on the same page about how to keep everyone safe.”

Act confident. If you’re upset or anxious, your kids will be too. You’ll want to put your family’s minds at ease, so be sure that you and your partner stay calm and sound confident. Project your voice, smile, offer hugs and be aware of your body language and what that might be saying to your family. Twitching, twiddling and fidgeting can tell them you’re anxious, even if you’re not, so make sure you’re thinking about what your body might be saying, even by accident.

Involve your family. Give kids ways to help with the preparations and planning. This will give them a sense of control and help them feel involved. They can choose which favourite toys, activities, books and clothes they want to put aside in case of a power outage or evacuation. If they’re older, they can help collect canned foods from the kitchen and gather flashlights and batteries for your family’s emergency kit.

Share feelings. Are your kids feeling anxious, scared or worried? Encourage them to talk about their feelings and cry if they need to. Be there to comfort, hold and reassure them. If they’re not ready to talk, let them know you are here whenever they feel comfortable. Maybe there are other relatives they might want to reach out to at various times. Keep those family phone numbers posted in a convenient location so your family knows they can call grandma or grandpa if they want to talk, too.

Limit exposure to the news. Listening to the news can be scary. Whether you’re a child or an adult, some of it can make everyone feel anxious or overwhelmed—especially as it relates to a storm’s approach. Try to limit your family’s exposure to news programming. Read it on your phone to stay informed or watch on tv after they’ve gone to bed. It’s good to keep everyone informed, of course, but often it’s better if it’s filtered through a parent’s loving lens.

Keep an eye on your family afterward. After a bad storm sweeps through, your family might experience some post-traumatic stress. “A key factor in a child’s recovery from any traumatic event is support from parents, teachers, and other caring adults in their lives,” says Dr. De Silva. “Most children are resilient and will return to normal functioning following a hurricane or other natural disaster. If a child’s distress continues to interfere with their normal daily functioning after a few weeks, it may be time to seek professional help.” She says that signs of emotional distress could include significant disturbances to sleeping and/or eating patterns; excessive clinging to others for security; re-experiencing the traumatic event through nightmares, recollections or play; emotional numbing and withdrawal; or persistent fears about other disasters. “If your child is experiencing these symptoms, seek the assistance of a school counsellor or other mental health professional.” Family Centre, for example, offers counselling services free of charge for families. Look for services like that and others, as there are many supports available in Bermuda.

The post Preparing your family for a hurricane appeared first on RG Magazines.

Call your insurance provider—Make sure you have a policy in place and that it’s up to date before a hurricane. You’ll want to make sure you’re covered for home, business and property, as well as fire and flooding. Call your insurance agent in advance to set your mind at ease.

Have a list of numbers handy—Do you have a list of updated important numbers posted somewhere where everyone can read it? Make sure to have your relatives, neighbours, emergency services, BELCO and even the vet on that list. Let everyone in your family know where the numbers are posted for safety’s sake.

Check in on neighbours—Set aside some time to chat with your neighbours to see if there’s anything you can do to help. They might need lawn furniture put away before a storm or just feel more secure having your phone number on hand in case of emergency. Being neighbourly will help you feel better, too.

Have a plan to secure your possessions—You’ve called your insurance company, but do you know where to safely store your boat or car before a storm? Do you have a plan in place for your business and home? Create a safety plan and communicate with others in advance so they know what to do when a storm is approaching.

Talk to your family in advance about the plan—Will you shelter in place or evacuate? Depending on where you live and what’s best for your home or family, the answer may vary. Speak to your partner and children to discuss your options. Put a plan in place so everyone knows what will happen and how they will all stay safe. Anxious kids may even want to pack a small bag so they feel prepared if you’re deciding to evacuate.

Stock up on food—Get to the store and shop for the essentials. You will want to have three to seven days of food for each person in the family. Look for canned, nutritious foods like beans, tuna, veggies and soup, plus items like peanut butter, crackers, instant coffee, granola bars, protein bars and even comfort foods. Don’t forget about your pets! Be sure you have a hand-operated can opener, plastic cutlery, plates, garbage bags and antiseptic wipes to clean eating surfaces. Don’t forget to buy some fresh foods, too. Fruits like apples can last without refrigeration for several days.

Ensure you have safe drinking water—Experts suggest having three gallons of bottled water per person (and pet) on hand at home. You’ll need extra for any breastfeeding moms. Do the math and buy as many cases or jugs as you need. You’ll also need water for sanitation reasons, such as for washing hands and bathing. If you’re planning to buy water purification tablets or boil water in advance, make sure you have proper storage jugs that don’t leak, leach chemicals or decompose.

Check your first-aid kit—While you can always buy a ready-made first-aid kit, you likely already have several items at home. Check expiry dates on any over-the-counter medicines you  might need. Make sure to add disposable gloves, gauze, tape, bandaids and antibiotic ointment to your kit, plus hand sanitizer and wipes.

Re-fill prescriptions—While you’re rummaging around your medicine cabinet, check to make sure your prescriptions are up-to-date. Refill medical prescriptions in advance to avoid running out.

Buy baby supplies—If you can’t get to a store for several days during a hurricane, do you have everything you need to get you through? Think diapers, wipes, ointments, bottles, formulas, soothers and any preferred drinks for dehydration. Do a wash in advance and have plenty of clean clothing, blankets and even toys handy for an emergency.

Take stock of your clothing—Put aside clean clothes for everyone in your family. Whether you’re staying at home or evacuating, you’ll want to make sure you and your family have extra clothes and even shoes in case you get wet, dirty or cold. Also be sure to include your favourite cozy sweaters and blankets to give you that feeling of security when you’re scared. While you’re putting clothes aside, be sure you have enough toiletries—things like tampons, toothpaste and deodorant—to last for several days.

Organize electronics and other essentials—Make sure your phones and extra battery packs are charged in case the power goes out. You’ll also want to ensure you have battery-powered radios and lamps as well as flashlights with fresh batteries. Put aside enough for everyone in your family so they can see safely in the dark. It would also be a good time to fill your car with gas and make sure it’s serviced.

Gather your cash and documents—Put all of your family’s important documents in a waterproof bag. This should include passports, banking information, credit cards, birth certificates, emergency medical information and cash. You might even want to store expensive jewellery or family keepsakes in a safety deposit box at your bank.

Think entertainment—When you’re confined to the house or sitting around in the dark, you and your family are likely to get bored. How will you pass the time? Put together an entertainment box that includes all your favourite ways to have some fun. Include board games, arts and craft supplies and a deck of cards. Involve your kids and make it a family experience.

The post Hurricane Checklist appeared first on RG Magazines.

“One of the most common kinds of non-verbal language that’s universal to all is a smile,” says Laws, CEO of Under Konstruction, which helps corporate leaders, organizations, individuals, couples and teens communicate effectively. She also provides services such as leadership and team building, workplace mediation, domestic violence training and more. “Smiling helps build strong interpersonal relationships. It’s welcoming. It says ‘hi, how are you?’ without actually saying a word.”

The consequences of not smiling—for frowning or showing no facial expression at all—can be dire, particularly in an office environment. “If you see somebody’s straight face you’re unable to determine what mood they’re in,” Laws explains, noting that smiling is powerful. Particularly when you’re meeting someone for the first time, such as at an interview, it’s a good way to promote yourself. Smiling is a great way to make a positive first impression and say “choose me” without actually using any words.

“Smiling makes others feel you’re warm and approachable,” says Laws. “It increases other peoples’ brain function, creates a sense of bonding, puts out positive emotions, raises spirits and is infectious.”

What does this translate to in the real world? A potential employee is more likely to be hired if they seem personable, friendly, and approachable—and all that can be achieved by walking into a room and smiling.

Since the pandemic, however, people have forgotten how, and that’s a problem. “We are having to re-learn how to smile since the pandemic,” says Laws. “Many of us were behind the screen, working from home and wearing a mask with no physical interaction in the office.”

For many of us, smiling no longer feels natural and we have to re-learn this behaviour. It’s especially important since people have become accustomed to not hugging or getting too close. “A smile goes so much further right now. It’s become more important.”

Laws advises introverted and solemn clients to practice smiling into their phone every day and by the end of the week, they can compare photos to see how much friendlier they look. After several days, it will become more natural and they’ll become more comfortable walking into various spaces and smiling at people. It’s even worked for Laws herself. “I found that smiling changes the trajectory of how other people view life. It helped me to start smiling and looking at things from a different perspective,” says Laws. “It’s a free reaction we can give to people. And it says so much.”

Other forms of body language are important too and can give the right—or wrong—impression. If you want to decode what your body language might be saying, Laws offers a few of the most common gestures and what others might take them to mean:

Hands on hips: This can mean aggression, being bossy or disagreeing. It can say “what I say goes.” It’s a form of control for those who do it and it can intimidate other people. It can also be an act of insecurity when struggling to make a decision.

Arms folded: This can have the same notation as putting your hands on your hips. It’s a way of creating personal space.

Eye contact: Looking directly at someone can be positive and show respect. Or it can also mean “who do you think you’re talking to?” When you don’t make eye contact, it can mean various things depending on your cultural background. “In Bermuda where we have a mixture of cultures and styles, looking at someone is a form of respect; it’s a leadership trait and signals that you’re telling the truth and mean business,” says Laws. “If you look away, people could think you’re lying or insecure. It could also mean you’re nervous. It’s hard to know today, so it’s important to focus on this now more than ever.”

Leaning back in a chair: That could give a sense that someone is comfortable or not interested. If comfortable, a person may be inclined to smile and write while listening to you. Of course, this should include an explanation of why you’re writing or taking notes. The uninterested person may lean back, potentially falling asleep or mentally wandering off into another meeting. This person would usually maintain a straight face, prompt questions, or remain silent with a slight smirk.

Fidgeting: That could mean different things. You could do it because you’re thinking about what someone is saying. Or it could mean the person is nervous or has a lack of interest. “Be respectful and give people the same attention you’d want,” says Laws. “In certain environments, like during an interview, you have to give your undivided attention. Or if you’d like to take notes at the same time, let the person you’re speaking to know you’re very interested in what they are saying and ask if they would mind.” In a professional environment, people are prone to operate according to how their brain works. This could include writing or recording important notes on paper or saving it in their phone or on their laptop. It can also include things like writing down one’s birthday or remembering you have a doctor’s appointment that you forgot to record. The latter has been known to offend people. Especially individuals who are accustomed to having everyone’s undivided attention. If that is your case, advise your audience of your personal expectations.

Laws says so many conflicts could be avoided if we understood what our body language is saying and made small adjustments to give off a more positive impression. “I do a lot of conflict resolution and mediation in work environments,” says Laws. “People can learn to work together after a dispute and become the best of friends. Being intentional and attentive when listening to one another and paying attention to your body language is an important part of that.”

The post Smile! appeared first on RG Magazines.

Doreen Williams-James is an herbalist and founder of Wild Herbs n Plants of Bermuda. She offers a variety of “forage for food” experiences, hosts cooking classes, dinners and more. She knows a thing or two about spinach and its many benefits.

“Spinach is a nutrient-rich, low-calorie plant with a high concentration in water,” explains Williams-James.

Some of the most remarkable health benefits include:

• Increases muscle strength and bone health
• Reduces blood pressure
• Improves digestion
• Helps with diabetes control
• Fights cancer
• Improves hair, nails and skin health; and
• Is good for eye health and eyesight

You might be used to shopping for spinach in the produce section of your local grocery store, but wild spinach is plentiful in Bermuda, too. Of course, Williams-James knows just what it looks like and where to find it.

“In Bermuda, we have wild spinach, also known as New Zealand Spinach. This is a bushy, fast-growing perennial with fuzzy, triangular leaves. The spinach that grows in Bermuda is organic, with no pesticides or chemicals. It loves growing in sandy areas along the beaches.”

Since it grows from January to April, this is the time to look for it. “Many beaches on the

North shore and South shore have spinach growing,” she says. “One great thing is if you take it and plant it in your garden at home it will grow and produce lots of spinach.”

Williams-James uses her bounty in salads, smoothies and savoury dishes cooked with vegetable and quinoa. (See one of her favourite recipes below.) In honour National Spinach Day, she will be celebrating with a “forage and feast” at Wild Herbs n Plants of Bermuda. “I will be doing an herbal tour and serving vegan tasters all made with spinach.”

For more information visit https://wildherbsnplantsofbda. com/.

The post Celebrate Spinach appeared first on RG Magazines.

Tori Burgess is a Nationally Certified Counsellor and Certified Family Therapist, and currently works as an EAP ‘Counsellor at the Employee Assistance Programme of Bermuda. She spoke about how people can deal with their stressors and how to help yourself when it feels like things are spiralling out of control.

“It is a natural desire for us as human beings and functioning members of society to want to feel in control,” says Burgess. “The challenge comes when we are unable to accept the fact that the aspects of life we are actually able to control are limited.”

She says it’s “completely normal” to feel compelled to maintain a sense of control over one’s personal, professional and social circumstances. However, “it is also important to recognize that inevitably there will be moments when things may not go as planned.”

Burgess continues: “As change remains one of the few certainties in life, acceptance and adaptability become critical characteristics to develop and maintain. With that said, feeling as if things are out of control is not only normal, but likely for everyone at some point.”

She identified various stressors that many people struggle with: increased professional demands, financial worries, familial responsibilities, health challenges and insufficient time for self-care.

All of these stressors can have emotional and physical impacts, including low mood, heightened emotional reactivity, difficulty sleeping, anxiousness, lack of energy, exhaustion, poor appetite or diet, lack of patience, irritability, reduced motivation and loss of interest in activities we once enjoyed.

Some of this may sound familiar. Perhaps in reading this, you are realizing that you are feeling overwhelmed by your life stressors and need to find new, healthy ways of coping. Burgess says it’s important to identify what’s in your control and the factors outside your control. Then, develop a toolkit of strategies to help you deal with the times you feel stressed or overwhelmed.

Burgess offers some advice for dealing with stressors. “Get organized. Prepare as best you can for potential changes, challenges or stressors. Prioritize. What is critical in this moment and what isn’t? Set appropriate and necessary boundaries. Say ‘no’ when you need to.”

Self-care is also important. “Give attention to personal needs. Schedule breaks and try to maintain a consistent self-care routine,” Burgess says. “Big things like massages and hair appointments are great, though daily activities such as physical exercise and peaceful daily hobbies are also critical. As best you can, maintain control over your environment, as this has the potential to impact our thoughts and feelings.”

If you’re not able to implement these strategies and feelings of being overwhelmed or out of control persist, ask for help. “Part of taking care of ourselves is ensuring that our physical health appointments are up to date. In addition, seeking an opinion from your doctor or reaching out to a Counsellor is important so that appropriate recommendations can be made based on what you are experiencing.”

Burgess provides a final piece of advice: “Try to remain self-aware so that you’re able to identify any changes in your own mood, appetite, sleep patterns and/or energy level.”

After all, Burgess says self-awareness is the most critical part of maintaining a sense of control.

10 Strategies for Developing Self-Control Edited from ‘Psychology Today’

1. A CAN-DO ATTITUDE Viewing ourselves as free and responsible for our actions is the foundation for self-discipline. Evidence shows that people function better and are more able to deal with stress when they feel that they are in control.
2. GOAL SETTING Goals basically guide our choices. The more specific the goal, the better able people are to reach it. Effective goal pursuits follow the SMART criteria: Specific, Measurable, Attainable, Realistic, and Time-based.
3. SELF–MONITOR Self-monitoring is a form of feedback. Monitoring progress toward goal attainment helps one to concentrate on goal-relevant activities. Self-monitoring helps us to become experts on our behaviours. By doing so, it will make habits much less difficult to change.
4. MOTIVATION The more you want the goal, the more likely you are willing to make the efforts and sacrifices required to achieve it. The strength of people’s commitment to something depends on its value to them and the chance that the value will, in fact, occur. The relationship between these two factors is multiplicative.
5. CONFIDENCE An important component of motivation is the person’s self-perceived ability to achieve it. People won’t build up much motivation for change if they believe it is impossible for them.
6. WILLPOWER Willpower represents strength or psychological energy that one uses to resist other temptations in order to work toward one’s goal. People consume this resource when they exert self-control. Thus, having only one goal makes self-control more successful than when people have two or more conflicting goals.
7. AVOID TEMPTATION Avoiding temptation requires anticipating situations where unwanted desires might emerge and taking proactive steps to ensure that one doesn’t succumb to the problematic desire.
8. THE “WHY” AND “HOW” MINDSETS “Why” questions encourage long-term thinking, or desirability of pursuing an action. In contrast, “How” questions bring the mind down to the present and consider the goal’s attainability or feasibility. From a distant perspective, one sees the forest, but from a near perspective, one sees trees.
9. SELF-CONTROL AS A PATTERN OF BEHAVIOUR While the physical independence of today and tomorrow is real enough, the fact remains that actions today affect actions tomorrow. Psychologist Howard Rachlin argues that self-control comes from choosing “patterns” of behaviour over time rather than individual “acts.”
10. AUTOMATED GOALS Goal pursuits can be enhanced by a simple planning strategy: making if-then plans that connect a certain triggering situation with a concrete behaviour. For example, “If I order something for dinner at a restaurant, then I will choose a vegetarian meal” or “If people mistreat me, then I will take a deep breath and count to 10.” Repeated practices strengthen the association between the specific situational cues and intended response.

The post Getting a Grip appeared first on RG Magazines.

As the director of education and community engagement at BIOS, Kaitlin Noyes is responsible for all the Institute’s local programming. “We offer four to eight-week internships at BIOS to Bermudian students 18 and older through the Bermuda Programme,” said Ms Noyes. “Approximately 10 participants investigate advanced ocean and atmospheric science topics under one-on-one guidance from a mentor.”

The Bermuda Programme is an intensive summer internship and a chance for older students to take a ‘deep dive’ into everything from the study of coral reefs to the safety of water in our homes. It’s also a great way for students to broaden their knowledge of marine and atmospheric sciences and learn about what happens behind the scenes at an active research station.

The internship hours are Monday to Friday from 9am to 5pm with occasional evening or weekend work, as required by the project. The internship is also a paid opportunity—students receive a weekly stipend.

Since 1976 more than 250 internship opportunities have been provided to young Bermudians, with many applying their summer experiences toward further university studies. Some Bermuda Programme graduates have even gone on to work at BIOS and other related organisations in Bermuda.

“While there are no academic prerequisites, faculty tend to choose students who have laboratory experience in their field,” Ms Noyes explained, adding that the programme is only open to Bermudians and PRC holders.

A second programme called Marine Science Internship is designed for budding marine scientists still in high school. “This is a two-week summer experience for about 10 students aged 14 to 16,” said Ms Noyes. “The programme offers a strong foundation in scientific inquiry through hands-on exploration of the marine environment, augmented with resumé-building STEM skills.”

Students can work with their home institutions on acquiring academic credit for participating in summer courses and, or internships at BIOS. However, getting an internship is selective. “Our programmes contain a comprehensive questionnaire in the application that help us to determine which students are the right match for the programme,” said Ms Noyes.

She suggests students work with their academic advisor in advance to help ensure their application is as competitive as possible. She also suggested that students start planning early if they plan to seek academic credit.

Students who have interned at BIOS speak highly of the programme. “[My internship] allowed me to become more confident in my abilities in the lab and presenting,” said Kristy Sanchez, a 2022 Bermuda programme intern. “It also improved my networking and social skills and I now have friends that will be doing science all over the globe. I am glad this summer transformed into something purposeful and beneficial for me.”

These aren’t the only two programmes for Bermudian students. Each summer, BIOS offers a range of courses for undergraduate and graduate students taught by BIOS faculty and visiting scientists. These courses give students the opportunity to study topics in marine science that might not be taught at their home institutions. Composed of lectures, laboratory exercises and fieldwork, they provide real-world experiences in a unique environment. Scholarships and financial aid are available upon application.

For more information on BIOS’s university-level summer courses please contact [email protected].

Application forms for the Bermuda programme can be accessed at http://www.bios.edu/uploads/Bermuda-Program-Application.pdf. Completed packages must be emailed to [email protected] no later than April 1.

To apply for the Marine Science Internship, visit http://www.bios.edu/uploads/MSI-Application-Form.pdf. Packages are due by April 15. More information about summer courses can be found at http://www.bios.edu/education/summer-courses.

Interns in the Spotlight

Marcus Rewan

Marcus Rewan started his career at BIOS in 2013, at the age of 11, learning how to dive through the Institute’s Ocean Academy and eventually worked his way up to a rescue diver certification. After completing the Marine Science Internship in 2017, he returned in summer 2019 and 2021 as a Bermuda programme intern.

Under the mentorship of microbial ecologist Rachel Parsons, Mr Rewan, now 21, is building on the knowledge gained during previous activities at BIOS while he works toward furthering his academic career. Responsible for carrying out a variety of microscopy protocols, he will work in Ms Parsons’ lab through May 2023, during which time he will also be taking remote classes at Mount Saint Vincent University in Canada.

Kristy Sanchez

The Bermuda programme research internships provided valuable opportunities for ongoing skills development both in preparation for, and during the undergraduate career of Kristy Sanchez. Her internship gave her the opportunity to become more confident in the lab and improved her networking and social skills, allowing her to meet fellow young scientists and friends from around the globe.

The post Diving Deep into Marine Sciences appeared first on RG Magazines.