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FCDO student ambassador for the University of Edinburgh Georgina Burt takes us through all of the tips and tricks needed for going abroad: Artwork by Kate Granholm (IG: @katesartthings). For most of us it has been a while since we have experienced those surreal drives to the airport in the very early hours of the morning when the world is seemingly dead. Thankfully, with most countries having reopened their boarders and easing their COVID restrictions, things are back in full swing within the travel sector again and those delightful, groggy 4am wakeups are no longer just nostalgic memories of the past. Of course, while going on holiday is generally for the purpose of relaxing, I’m sure that we can all agree that sometimes getting organised beforehand can be a stressful ordeal. From picking out which clothes to take to sorting out all the logistics of food, accommodation, and transport in a distant location you have never once stepped foot in. Luckily, for those about to embark on their ‘study abroad’ programmes, gap years, or summer getaways who are feeling a little bit rusty when it comes to preparing for a trip, #TravelAwarehas made travelling easier than ever! Based on my recent experiences travelling after the pandemic, here are some great tips on getting organised before going abroad: CHECK THE ENTRY REQUIREMENTS Before finalising your destination, it is wise to double check that you can meet all the criteria necessary to enter your chosen country. This ‘criteria’ may include an array of mandatory vaccinations, visas, and in recent years, covid tests, tracing apps, and passenger locator forms. The last thing you want to do is be denied boarding at the gate after having it sprung on you that you are missing documents! Fortunately, you can actually check the entry requirements for any country here, as the FCDO’s pages have kindly laid out all the fundamental information you will need for your trip. Make sure you use them to brief yourself on the local laws and customs of your destination also, so that you are aware of how to be respectful of your surroundings and avoid getting into trouble! For example, did you know it is illegal to bring e-cigarettes into Thailand or Australia? Top Tip: It is common procedure for most countries to deny you entry if you cannot demonstrate evidence of a return or onward journey ticket! 2. BUY TRAVEL INSURANCE Undeniably, this is not the most exciting step of the pre-departure process… However, travel insurance is crucial for providing you with a parachute in case of emergencies abroad. So, how do I know which travel insurance is appropriate for me? Luckily, the FCDO’s advice pages can help you assess which insurance plan is best for you! As an overarching general rule though, it is imperative to be covered medically for any travel. Typically, you should also buy an insurance plan tailored specifically to the needs of your trip, such as coverage for winter-sports, outdoor activities, or water sports, and it is recommended to have all gadgets and valuables covered in case they get stolen or damaged abroad. Personally, I would highly recommend having an insurance plan to cover you for any covid-related incidents or travel disruptions as you can be offered compensation or alternative means of transport if necessary. Top Tip: In the post-Brexit world we now live in, you are entitled to a shiny new G-hick card once your old E-hick has expired! This will cover you for medical emergencies abroad, (however it is still highly advisable to purchase travel insurance alongside it, as these cards are limited in their coverage.) 3. CHECK YOUR PASSPORT IS VALID Don’t be fooled! This seems like a silly one, but your passport doesn’t necessarily need to be expiredfor it to be considered invalid. Many countries require that passports have at least 3-6 months left before expiry – but it’s best to double check this using the FCDO’s travel advicepages. So don’t get caught out, as Emergency Travel Documents are extremely expensive (and stressful) to get your hands on! Top Tip: Be sure to take photocopies of your passport with you abroad. These are valuable to confirm your identity if requested by local authorities abroad, at checkpoints, or in the instance your real documents are misplaced or stolen. 4. DON’T FORGET THE LITTLE THINGS While there are so many parts that go into planning your trip, it is important to plan ahead for the little things too! For example, be sure to familiarise yourself with which currency you will need while abroad and be sure to get some cash exchanged into that currency. This is helpful not only to avoid racking up exchange charges just from tapping your card, but also, a lot of small markets and towns abroad tend to only accept cash! Additionally, from personal experience, it is handy to find out whether your phone plan still offers EU data roaming after Brexit – to my surprise, one morning my phone plan cut me off which became a huge inconvenience while studying abroad. If your trip is long enough it may be worth purchasing a pay-as-you-go sim abroad. 5. THE AIRPORT It’s been a few years now since COVID, so it’s fair to say that we are all a little bit rusty when it comes to remembering the proper airport procedures. Airports can be really stressful sometimes, especially when it is busy during the holiday seasons, so here are just a few little things to remember to make the process run smoothly for you: ● Check-into your flight online the night before and download your boarding passes! – I very narrowly dodged a €155 penalty recently for not doing this…not recommended. This is handy to not only reduce the amount of waiting time in queues at the airport the next day but alsosome budget airlines can charge fines for not doing this. ● It’s recommended to show up to the airport 2 hours before a domestic flight and 3 hours before an international flight – don’t underestimate how busy the airport will be! ● Liquids in hand luggage must not exceed 100ml each and must fit into one clear plastic bag – this includes makeup, creams, and perfumes. ● Remember to take off jewellery and belts for the metal detectors in security to avoid the trouble of beeping and getting searched. Once you have made it this far, I’m glad to tell you that you have officially completed your pre-departure checklist! All the intensive preparation has finally been completed, allowing you to throw yourself into your trouble-free holiday paradise! Now, while all these little steps are a bit of a bother, I’m sure we can all agree it’s worthwhile to plan ahead so that once you reach your destination, you can unwind knowing everything has been taken care of in advance. Planning and preparing for the worst isn’t the most fun at the time, but in the long-term actually enhances your holiday experiences by lifting the burden of your worries wile abroad. So, for anyone feeling a little bit overwhelmed trying to get the most out of their trip abroad, be sure to check out the FCDO’s advice page for more information like this to help you plan your trip and make everything a lot less stressful. *Georgina is currently working as the FCDO student ambassador for the University of Edinburgh, seeking to promote the UK Government's TravelAware campaign to the Edinburgh community. References: https://www.gov.uk/foreign-travel-advice?utm_medium=Social&utm_source=Articles&utm_campaign=fcdotraveladvice&utm_content=sba-03-summer

‘The band is just me in my room, with my guitar and my computer and some synths’ paints a picture of John Braner’s instrumental companions. John Braner creates instrumental music in his home studio in Edinburgh. Since the 1980s, he has travelled from recording his guitar notes in a 4-track cassette recorder in New York to collaborate with computer-based instruments in Edinburgh. His musical journey has not only passed through technological developments but has also incorporated music inspired by the world. Now, he is looking for opportunities where his music can be used in film projects and by film students. In the following conversation, I explore Braner’s thoughts on the expression of instruments and their ability to cross boundaries. Not a lot of people think of making music for the film industry. How did you realise that your music is fit for films? And how did you think of approaching the film students at the University of Edinburgh? I didn’t start out thinking that I would make music for films specifically. I don’t have any vocals for my music, first of all. A lot of people would tell me that you need to have vocals for making your music recognisable but I like to make music with just sounds. I am not trying to please anybody but myself. While talking with other people I also realised that my music would be good for films. I have been meaning to send out emails to film schools and just see if anybody wants to use it — you can get in touch with me and get the files to put it in your films but I don’t do it specifically for films. My music can be for anybody who likes to listen to it. When I heard your first music on Soundcloud Waving to Wendy, I was surprised to hear the sounds of the Tabla instrument which originated in the Indian subcontinent and is widely used in South Asian classical music — it instantly reminded me of my home. How did you get to know about the instrument and what is the significance of Tabla in your Rock music? I like to listen to all kinds of music. I like when music from all over the world surprises me. I love to put in surprises like Tabla in my different genres. I love to build layers and make my music look like a collage of different bits of instruments from the world. This kind of fusion in my music is inspired by artists like Trilok Gurtu who is a wonderful Indian percussionist. He mixed the sounds of Tabla with electric guitars and drummers of the Jazz and Rock musicians. People in rock bands have been inspired by instruments like Conga drum and Afro-Caribbean percussion. The music genre of Jazz and rock coupled with an instrument like Tabla is an experiment to bring out something different from mainstream Rock. I started Waving to Wendy with a little loop of Tabla and got music on top of it which I really liked. Such kind of little obstructions are famous in Indian music but not in the UK — it attracted me. You have been so vocal about doing instrumental music rather than adding lyrics to your music. Does your music affect your perceptions of looking at life? Oh, that’s a deep one — I think more than affecting my perception of life, it has given me new perspectives of music itself. Whenever I listen to music I always listen to the music before the lyrics and I think most people are the other way around. But mostly you’ll see if that music gets in your head even when it is not expressed by words — the tune remains in your head. Music has certainly given me more freedom to work on something that I didn’t use as a means to earn money. When money comes in between there’s a lot less freedom to explore what powers music can hold. Sometimes I also think about how people can find a connection with songs irrespective of their language. Even if people don’t understand the words, they can feel emotion through music. Like last week my Bulgarian flatmate discovered an Indian rap artist and she loved him even if she wasn’t able to understand a single word. With the absence of language, how do you think that instrumental music can convey the emotions that you are trying to express and can promote transculturalism? Does the release from the weight of words help in establishing a connection with people? Music does not need the weight of words to connect. I have loads of CDs by artists from around the world with their vocals in languages I do not understand. I am interested in the workings of sound. Music can exist beautifully without any vocals and if the vocals are in a different language that doesn’t matter. Like Trilok Gurtu performs the Indian tradition where he is not singing words but sounds — Ta-Ta-tak-taka-tak — those are not words of a spoken language but just sounds of the instruments coming from his mouth. A lot of Brazilian musicians do that too. They use their voice like an instrument like I would use my guitar — they are not using any words. It is always interesting to see performances where musicians come together on a stage with their various musical knowledge and present a new kind of melody which goes beyond boundaries.

Your guide to the best festivals in and around Edinburgh this summer, for every music lover. It’s our favourite time of year again - the semester is over, Edinburgh is having some heat waves (unfortunately thanks to climate change) and August’s festival season is fast approaching.* Edinburgh will be home to a range of live music events this coming month, from smaller performances in theatres to huge festivals, and of course, the world-famous Fringe. After the mixed success in the return of festivals last summer - hello tsunami of positive Covid tests and last-minute line-up changes - there’s some hope that this year’s live music offerings can run more smoothly. Here at the edi magazine, we want to recommend a selection of Edinburgh-based festivals and live music events, from a variety of genres and featuring quite the array of artists - from the internationally acclaimed to local Scottish talent. So, get ready. Boost your vaccines and your speakers; time to dance to live music again. Thank god. For a festival at your front door- Edinburgh Summer Sessions Dates: 7th-14th August Located in the centre of Edinburgh, Princes Street Gardens will once again be taken over by the Summer Sessions, with headliners including Michael Kiwanuka, Simply Red, Tom Jones, Simple Minds and Travis. Definitely keep a look out for Scottish support acts such as Walt Disco and Brooke Combe too. Walt Disco are an alternative six-piece with an 80s pop-punk flare, while Brooke Combe is an R&B x soul singer who has toured with the likes of Miles Kane and The Courteeners. If you’re looking for a festival feel while still being within touching distance of an M&S (so you can avoid the expensive and often disappointing food trucks) then this is the summer music event for you. If you love bands- Connect Dates: 26th-28th August The main stage at the Royal Highland Centre will be hosting some of the biggest DJs and artists including headliners Massive Attack, The Chemical Brothers and The National. Massive Attack’s timeless originality makes this festival lineup soar (and who doesn’t want to see Teardrop live?). There will also be three further stages filled with talent from a range of stars, from international to local acts. If her Glastonbury set is anything to go by, you must see Self Esteem; her infectious energy and upbeat pop songs will certainly draw a fun crowd. Make sure to catch IDLES on Friday afternoon if you thrive in a moshpit- there’s nothing like celebrating the end of social distancing than jumping around with sweaty strangers. For a bit of everything- The Fringe Dates: 5th-29th August The iconic Edinburgh Fringe will be back to full strength for the first time since the pandemic, and the city will come alive with the chaos of the month-long festival. Hundreds of shows will be taking place, with lots of opportunities to discover a huge variety of live music. Acapella groups, tribute acts, opera and musical theatre can all be found via the Fringe website, or perhaps you could be a bit more adventurous and see who you stumble upon when you pop into a venue. From an Adele ‘Someone Like Me’ musical cabaret to Spice Girls tribute acts and a Shrek musical, the Fringe covers all bases and then some. *Unfortunately, due to some poor scheduling, we didn’t put this piece up in time for the Edinburgh Jazz and Blues Festival (15th- 24th July). We thought we would still include our thoughts, in case it piques your fancy in attending next year. Jools Holland and his Rhythm and Blues Orchestra took over the Festival Theatre, while Curtis Stigers was hosted in the Assembly Roxy. Both performances were scheduled for 7:30 pm, making these events the perfect way to spend an easy evening with the best in jazz and blues. There’s truly nothing more sophisticated than telling your friends you went to a jazz festival when they ask about your evening plans. This is the festival for those who prefer a sequin clutch to a bumbag, and a fancy cocktail to a cup of warm, overpriced beer. Although nothing is stopping you from turning up in a bucket hat and sunnies, if you want to stick to a classic festival dress code.

In April 2022, rumours of a leaked document from the American Supreme Court rescinding abortion rights began. On Friday the 24th of June, this hellish nightmare became a reality and Roe vs. Wade, the 1973 landmark decision on the issue, was overturned. The effects of this took place immediately, with highly-restricted states like Texas already seeing the birth of post-Roe vs. Wade babies. In this rapid whirlwind of events, perhaps the most prominent question on people’s minds has been: why is this happening in Biden’s America? How is it that a Supreme Court, a body encompassing just nine justices, can make decisions for a nation of over 332 million people? The immediate response is that not anyone can become a justice and it is a difficult and complicated journey to qualify to join the Supreme Court; one must be rigorously examined, have reached the heights of success in their careers and be an ‘honest American’. And yet, why were these 'honest' judges, particularly the more recently elected ones from Trumpism, so dishonest in their trial to join the Supreme Court? When asked whether he intended to dismantle Roe vs. Wade, Justice Barrett commented, “I have no agenda…”, whilst Kavanagh answered, “As a judge, it is an important precedent of the Supreme court, by it, I mean Roe vs. Wade.” Shockingly, these nine justices speak for the same groups that they have been lying to. These issues are equally nothing new. Another judge, Clarence Thomas, who also voted to overturn Roe vs. Wade has been on the Supreme Court since 1991, serving for three decades. He is a man people have questioned from the beginning. In her commencement address at Wellesley College in 1996, Nora Ephron, a journalist, writer and filmmaker, was so concerned by his being on the Supreme Court that she felt the need to speak of it to the student body. She warned, “Don’t underestimate how much antagonism there is toward women and how many people wish we could turn the clock back. [...] Listen hard to what’s going on and, please, I beg you, take it personally. Understand every attack on Hillary Clinton for not knowing her place is an attack on you. [...] Any move to limit abortion rights is an attack on you – whether or not you believe in abortion. The fact that Clarence Thomas is sitting on the Supreme Court today is an attack on you.” How eerie that of all the concerns she listed, her concern over abortion is followed by an inherent afterthought regarding Thomas and his power. This speech is 26 years old. Ephron died in her 70s only ten years ago. It goes to show how these issues never went away. The legalisation of Roe vs. Wade was supposedly solidified over 25 years before Ephron made this speech and here we are, another 25 years on, still dealing with the unravelling of Roe vs. Wade. Conflicting opinions over Roe vs. Wade are longstanding in American culture and film. There’s a comedy skit recirculating from George Carlin from 1996 in which he jokes, “Why? Why? Why? Why? Why? Why is it that most of the people who are against abortion are people you wouldn’t want to fuck in the first place?.”The monologue is almost ten minutes long and only reflects the need to defend women’s rights in mainstream media. Indeed, the monologue only increases in its witty attacks. On the anti-choice protestors he notes, “You don’t see them adopting a lot of crack babies, do you? No, that might be something Christ would do.” This points out two of the most worrying effects this decision will have: it will exacerbate the poverty cycle, subsequently locking these pregnant women into it for the rest of their lives. Secondly, it will worsen the already dire numbers in the foster care system, which currently stands at 400,000 children. And inevitably, capitalism benefits as the poor get poorer and the rich get richer. You have to wonder how much more profit can be achieved by forced births, especially when the very people who are against universal healthcare are the same ones advocating the banning of abortion. Why do they want to ban abortion? Or maybe the question is what do they stand to gain? How much could they care about children when there are over 400,000 children in the US foster care system waiting to be adopted? There wouldn’t be milk formula shortages and cuts to food stamps and welfare, right? Wouldn't they have a public education system not in tatters, where there are children’s corpses lying in those very schools across America? If they cared about life, America would not have the fifth highest maternal mortality rate in the world. The roots of the ongoing destabilising of abortion are recent as well as old. Trump sought to infect this court and his legacy of chaos lives on. He used his power to enable justices like Kavanagh and Barrett, the former whose name might ring a bell as *ding ding* he’s famous for a sexual assault trial spanning four different women. At the time, people were outraged that a potential mistake he made as a teenager might affect his future, his career prospects and his rights. Ironic, right? Especially when we now see that he was still sworn into the Supreme Court (what was that about being an ‘honest’ American?). This is becoming somewhat of a running tradition of the Supreme Court and Thomas has similarly been accused of sexual assault (not that it has affected his career either). He also recently stated that aborted foetus cells are used in Covid vaccines - if that gives you any indication of the hands in which women’s lives in America rest. What is most eerie to think about is the women who will have seen this news who will die from unsafe abortions in the weeks, months or years following this decision. Perhaps this will be in America or beyond where the echoes of this superpower state will sound. Or perhaps, they will be imprisoned for doing so. What is most shocking and insidious is that not only does this law impact women's rights to their bodies, but it will also impact their right to vote. Whether you are incarcerated for getting an abortion or being a doctor involved in the process, you might await a sentence of life in Texas and up to 15 years in prison in many other states (guess how many years longer than convicted rape these sentences are). Women here are and will not be able to vote. In 11 states, felons will lose their right to vote indefinitely. And of course, these states belong to the Republicans who we now have to thank for this law that stifles, and rescinds women’s suffrage, while murdering and imprisoning them. And who knows what else they might be capable of with this increase in power Women and girls will die, their economic status will be affected, their right to education will be affected, their voting rights will be affected and their freedom will be affected. To conclude, I’m going to quote Ephron again, “Any move to limit abortion rights is an attack on you.” When women’s rights are rescinded anywhere, they are rescinded everywhere. This affects all of us.

Finding enough time to sleep is often a difficult task for most students. One study reports that nearly half of university students suffer from poor sleep and of the students asked at the University of Edinburgh, only 38% reported getting more than 8 hours of sleep. Balancing coursework, socialising, work, and any other commitments as a student may often mean that sleep is forgotten about, despite its importance. Image description: Funmi's work features collection of photographs and poetry centred around the female body. The image is vivid, piecing together images that would normally feel far-removed from one another but that work together in harmony - reminiscent of a dream like state. The sleep-wake cycles: Our sleep-wake cycles are regulated by two processes: the circadian rhythm, and the sleep-wake homeostasis. The latter is your body’s way of keeping track of how much sleep you need for proper function. For example, longer and deeper sleep after a period of sleep deprivation is the result of sleep-wake homeostasis. However, the homeostatic process is connected to the circadian rhythm - the 24-hour cycle consists of different responses of the brain to outside stimuli such as light and temperature. Not following these natural cycles can result in sleep-wake homeostasis and your circadian rhythm becoming misaligned. The SCN (suprachiasmatic nucleus) within the hypothalamus of the brain serves as the internal clock of the body that receives information about light levels from your eyes. At night, or otherwise, under darker conditions, the SCN sends signals to the pineal gland which increases melatonin production, which induces what we feel as ‘sleepiness’ before we fall asleep. During sleep, we experience a period of reduced activity with changes in certain physiological functions such as brainwave activity, breathing, heart rate, and body temperature change. The four sleep phases: Sleep is usually divided into four phases: Stages one to three comprise NREM (non-rapid eye movement) and stage four focuses on REM (rapid eye movement) sleep. All four of these phases occur cyclically during sleep - NREM phases make up 80% of each cycle, and each complete sleep cycle lasts between 90 and 120 minutes. There is a lot that we still don’t know about the NREM sleep phases, but here is a summary of what we do: in the three NREM stages, brainwaves, breathing, body temperature, and heart rates continue to decrease and muscles relax more with each stage. Stage one NREM usually lasts a few minutes and marks the beginning of a sleep cycle. It is characterised by alpha (8-13 Hz frequencies) and theta (4-7 Hz) brain waves - both of these are similar to awake brainwave patterns. Stage two is the longest sleep phase in all sleep cycles and is characterised by sleep spindles - bursts of higher frequency brain waves which may impact learning and memory consolidation. This stage is also distinguished by K complexes, which are our brain’s responses to external stimuli like sound but work to prevent awakening as a response to these stimuli and progress the sleep cycle into stage three NREM. Also called the deep sleep phase, stage three is marked by delta waves (less than 3 Hz) and is restorative - cell repair is initiated by the release of the human growth hormone (HGH) by the pineal gland. Stage three shortens with each complete sleep cycle. The REM sleep phase that follows the NREM phases is an even bigger mystery - the brain behaves completely differently during REM sleep, and we don’t know why. During REM we experience rapid eye movement and an increase in breathing, heart rate, and brain wave activity. The REM phase lengthens with each new sleep cycle. Most dreaming occurs during the REM phase and the muscles of the body go through paralysis in this stage - it is thought that this prevents us from acting out our dreams. However, some dreams, such as night terrors, occur in the NREM cycles. The process and causes of dreaming remain very poorly explained, but they may aid us in regulating and processing our emotions as well as healthy brain function. Why are you sleep-deprived? Sleep is demonstrably important in all aspects of our lives, but getting enough sleep can be difficult. Factors such as stress, light levels, consumption of alcohol, certain diseases (such as long COVID), and certain medications (like antidepressants) can all affect the amount and quality of our sleep. While many of these can be out of our control, there are certain things we can do to improve our sleep amount and quality. For example, limiting light and noise where you sleep as much as possible will allow your brain to work through the sleep stages without outside stimuli. Limiting light doesn’t just include turning your lights off and shutting the blinds, it also includes TV and phones - between 11 and 14% of Scottish adults agree that watching TV or using social media before falling asleep negatively affects their sleep. Avoiding caffeine and exercise late in the day can also help limit the disturbances to our circadian rhythms by not disturbing the levels of cortisone and endorphins. Stress is another big factor that affects our sleep - 27% of adults in Scotland reported that the Coronavirus pandemic and associated stress have decreased their sleep quality. Studies have shown that meditating or otherwise relaxing before going to sleep may decrease stress and result in better quality sleep. Taking long naps or napping in the late afternoon may also decrease the quality of sleep: napping for longer than 10-20 minutes may allow your brain to enter deeper sleep (from which waking up is reported to be more harmful...which might be a hint to stay asleep). Taking a nap that is too long may or napping too late in the day, however, may disrupt your sleep cycles, furthering sleep deprivation. What happens when you are sleep deprived? Sleep-wake cycle disruptions: The disruption of our sleep-wake cycles can result in decreased cognitive function as well as physical changes. A change in the circadian rhythm can lead to weight gain, impulsiveness, insomnia, and memory problems. Some of the results of this change may further the disturbance in the rhythm, creating a positive feedback loop. NREM sleep deprivation: During NREM sleep phases, specifically, stage three, physical recovery and regeneration take place. Synapses enter a recovery period during NREM sleep, allowing the brain to ‘pick up’ new things and learn - the brain enters a restorative period during which it strengthens the connections between synapses. The ability of the brain to change and recover this way is called neuroplasticity, and it is essential for learning. One study even showed that a lack of deep sleep can result in increased sensitivity to pain. A lack of NREM sleep has also been linked to diabetes, heart disease, immunodeficiency, high blood pressure, and the worsening of chronic pain. REM sleep deprivation: The REM phase is vital for cognitive development, memorisation, and retaining knowledge. The information that we pick up and learn during the day is consolidated during deep sleep stages, so getting enough sleep is essential to maintaining and strengthening our memories. The same process that our brain undergoes during NREM sleep is responsible for memory consolidation during REM sleep. A lack of REM sleep is also often associated with an inability to concentrate, an increase in stress levels, and a decline in mental health - specifically an increase in anxiety. In Scotland, 49% of adults report that a lack of sleep harms their mental health. It has also been shown that serious sleep deprivation (staying awake just 24 hours) has similar effects on alertness and responsiveness as a 0.1% blood alcohol content (twice the legal amount in Scotland). How can you get better sleep? Being a university student is a delicate balancing act, but making enough time for quality sleep is vital for better mental and physical health and improved academic performance. The simplest way to ensure better sleep is to create the ideal sleep environment - cool, dark, and quiet. Closing any blinds, limiting outside noise and exposure to screens are all things you can do to create your ideal sleep room. Taking time off-screen not only lowers screen and light exposure but also decreases stress. Allowing yourself time to destress before sleep may be very difficult, but so important - stress disturbs sleep, which can cause further stress. Meditating, reading a book, journaling, or taking a bath are some of the many activities that are recommended to do before sleep to decrease stress. Being careful about when you exercise is another factor that is in your control - limiting late-night workouts is a simple way of getting better sleep. Working out is certainly healthy and can contribute to good sleep - if not done too late in the day. Watching your caffeine intake during the day and adjusting it to your own sleep schedule is a very common and effective way to improve sleep, especially if you are a big coffee drinker (like many of us are). Be careful of nicotine and alcohol as well though, as their effects also take hours to wear off. Instead, taking a melatonin supplement a few hours before going to sleep has become a very popular sleep aid (we're not recommending trying anything though, other than going to bed a bit earlier!). In general, keeping a constant daily routine is the most sure-fire way to keep your circadian rhythm intact. Waking up and going to bed at similar times every day is the only way to ensure this though, which can be difficult for a student. However, making time for a quick nap early in the afternoon is the simplest short-term solution to improving your sleep cycles - some even suggest drinking a cup of coffee before taking a nap. Sounds counterintuitive? Yes - but the logic behind the advice is that caffeine takes between 20 and 45 minutes to start working, so you should wake up and feel refreshed after the nap. I hope you find the time for good sleep (or nap) today - trust me, it will improve your life. Especially with the deadline season and exams approaching, it’ll do you better to get some sleep than staying in the library all night - a library desk is not a substitute for your bed. Not a good one, anyway.

An article from the New York Post has taken Tiktok and Twitter by storm, with its almost parodic commentary on the “stereotypical lesbian look” that is now becoming mainstream, supposedly validating queer women everywhere. Image description: 'I wanted to exemplify the binary simplification of masc and femme tropes by highlighting two styles of outfits. The paper doll idea came from the [false!] concept that queerness is a costume.' It is difficult to believe that this article is real and that it was published in 2022. Pictures of suits and descriptions of “Dr. Martens boots and knitted sweater vests” show a seemingly antiquated desire to reduce sapphic women to the constrictive, stereotypical image of a butch lesbian. This challenges the entire aim of queerness to be a non-category, something which is all-encompassing and impossible to place into boxes. Also, I’m sorry, but the fact that they used the lesbian stereotype and didn’t even mention flannel? At least define the cliché properly! This was then reinforced by using Bella Hadid’s “I dress like a little boy” to drive the point home, which does nothing but underpin heteronormative ideas of sapphic women as betraying womanhood; as more male than female because of their same-sex attraction. The author, Jill Gutowitz, does nothing for the conception of femininity as a multifaceted thing; presenting the reader with either straight femininity; which is bursting at the seams with high heels, rib-breaking corsets and a ten-step makeup routine, or lesbianism; which is manly and comfortable, if bland. Maybe if we step out of early 2010s Tumblr for a second, we can stop the frankly embarrassing “I’m not like other girls” narrative and step into the realisation that an attraction to men shouldn’t necessarily be burdened with pain and the satisfaction of the male gaze. In addition, gay women’s hyper-femininity is another way in which we can explore our queerness. One only has to look into the aesthetic of cottagecore, filled with long, billowing skirts and floral patterns. Despite being linked to traditionally feminine interests like baking or embroidery, it is an aesthetic movement led by sapphic women. It was created to celebrate an “ethereal, bucolic girlhood” that some were sadly robbed of due to their sexuality. Furthermore, lesbianism is also not confined to the butch-femme dichotomy, with more gender-neutral styles such as emo fashion from the late 2000s being heavily associated with the LGBT community. In conclusion, maybe we should stop equating lesbianism with masculinity because it just goes to show that we need more (diverse) representation. Try naming more than five worldwide famous lesbians. Impossible, right? And that will only happen once we stop only seeing sapphic culture as cool once straight women embrace it and make it mainstream, and having said women be the flag bearers for queer acceptance. Anyways, time to go and resist the sapphic urge to put on a power suit.

In case you missed it (which I highly doubt considering the barrage of company adverts) it was International Women's Day on 8th March, earlier this month. The day has never been without controversy, typically from a certain specimen of a man arguing that it’s sexist and where's International Men's Day!? (FYI: it's the 19th of November for all who celebrate). Image caption: The piece portrays the dismemberment of the black female body to adorn the clothes of the white woman. This piece translates the message of the article in criticising the exploitation of marginalised women to further the agenda of the white feminist. However, in recent years it has been apparent that the day has taken an inevitably tragic capitalistic turn. Think Pretty Little Thing doing a 10% discount using code: SLAYQUEEN10. This year, the downfall of the day has been decidedly marked by the creation of the Twitter account @PayGapApp, which quote tweets each company's IWD post with statistics on their gender pay gap. A prime example is the lingerie brand Boux Avenue's #BreakTheBias, imploring their followers to "stand together for our future females". The Bot calculated that this company's median hourly pay for women was 31.4% lower than men's. One company's post ended up even getting taken down when the Bot exposed that they pay women 41.7% less than men. The issue is that IWD should be a day of celebration for all women, no matter their identity, ethnicity, sexuality or class. Yet this seems to have been forgotten in the name of White Girl Boss Feminism that is exploited for capitalistic gain. In turn, the day has left a sour taste in our mouths, one that leaves us cringing instead of appreciating other women like it was intended. I don't think this means the day is completely futile and reductive, however, and that the importance of its meaning can be reclaimed in recognising its origins. The earliest recorded instance of a national day supporting women in the USA was February 28th 1909, founded by the Socialist Party of America. Another in the form of International Working Women's Day in 1911, celebrating the unionisation achievements of migrant workers under torrid work conditions. Twitter account @we_level_up marks the change to 8th March as commemorating "the day of a historic protest in 1909, where migrant women working in New York sweatshops protested unsafe, overcrowded working conditions and sexual harassment from bosses". Yet, IWD has morphed into something that the originators rose up against. The same companies giving 10% discounts for IWD are those propped up on the underpaid and exploitative labour of garment workers, with an estimated 80% of the world's garment workers actually being women. IWD today at its core still holds importance. It is a day to celebrate trailblazers in our past but also to celebrate our loved ones. It doesn’t necessarily have to be entirely political in that sense, I'm not saying you need to stop posting Instagram stories celebrating your friends and family. At its core, IWD began as a day to celebrate the underdog, those who have been oppressed and exploited but have had the strength to rise up and pave the way for women’s freedom today. Society has progressed since then, and the core message can be translated into a plethora of contexts to inspire and celebrate women’s struggles in today’s world. I don’t want to sound preachy and critical of anyone who buys into IWD as it is today. That is not the point of this article. Simply put, I think it is high time to recognise the inherent hypocrisy that IWD has descended into and to recognise this is to maintain its integrity and ensure it can carry on as a day to be celebrated, not resented for its failings.

This article provides a brief description of imposter syndrome, how it was first recognised and a few tips on how to deal with the 'critic' in your head. Image description: This work was made digitally with the sketchbook app. In the centre of the page sits a bright pink figure which contrasts to the sombre grey background of its contexts. The figure in the middle clutches their legs in as they crouch into their body, as if consoling or soothing themselves. Though there is a gloomy tone to this image, the pink and blues used to make up the body are illusive to a happier and more powerful tone. The roughness of the lines and brightness of the colours are reminiscent of a playful technique. The artist contrasts the 'angsty' position of sitting with a playfulness, highlighting that though these feelings of anxiety and inadequacy are pertinent now, they are not your defining features. We are bound to failure just the way we are bound to success. It’s easy to say that but accepting it is a challenge. Most of the time failure drives us towards feelings of inadequacy and social comparison. In some cases, a person doesn't even need a so-called ‘failure’ to tell them that they are inadequate. This feeling is a consequence of disregarding achievements, focusing on the negatives, and constant self-doubt. So, how do we deal with such feelings that are always lingering at the back of our minds? Is there anything we can do or are we destined to eventual doom by the critic that exists in your mind? The internal experience of believing that you are not as competent as others perceive you to be is known as the imposter syndrome. In other words, people having this syndrome consider themselves to be phoney, believing all that they have achieved is only due to luck. They fear being found out or exposed to their true self. This can affect anyone no matter their social status, work background, skill level, or degree of expertise. The main characteristic of this syndrome is that any kind of formal recognition or evidence does nothing to change the beliefs of the person. In 1978, researchers Pauline Clane and Suzanne Imes were the first to investigate the imposter phenomenon among 150 high achieving women in the US. All the participants in this study had been formally recognised for their professional excellence, and they had displayed academic achievement from their degrees and test scores. However, interviews with them proved this external validation did not change their belief in their incompetence. It was found that this was the consequence of various factors that affected them during their lifetimes, such as gender stereotypes, early family dynamics, and culture. It also concluded that these women experiencing the imposter phenomenon showed signs of depression, anxiety, and low self-confidence. Although it was previously thought to only affect women, recent studies have proven that it is more widely experienced. While imposter syndrome is not recognised as a disorder, it is not uncommon. It is estimated that 70% of people will experience at least one episode of this phenomenon in their lives. A few signs of imposter syndrome are: if you find yourself agonising over even the smallest mistakes or flaws in your work, you attribute your success to luck or the outside world, find yourself to be very sensitive to constructive criticism, feeling that you will be found out as ‘phoney’ and often downplaying your achievements and expertise. The causes for imposter syndrome can vary depending on the person, their upbringing, and opportunities. There have been studies proving the links between different parenting styles and imposter syndrome. For example, people coming from families who greatly value achievement. It was also shown that the lack of opportunities and support from a young age also correlated to having imposter syndrome. It may also depend on a person’s personality type. For example, being a perfectionist, having low self-efficacy, and neuroticism. Other factors such as social anxiety can also play a role in developing this syndrome. I believe to cope with the imposter syndrome, it is important to understand that it mainly arises from setting unrealistic goals for yourself. Many people who suffer from this syndrome are high achievers but the associated perfectionism only feeds into the feeling of inadequacy. As you are constantly comparing yourself with some ‘perfect’ outcome that’s either impossible or unrealistic. These standards often lead to being counterproductive. So, a step towards coping with the syndrome is to recognise these patterns and to be kind to yourself. Engaging in positive self-talk and laying the pressure off yourself. This can help with being less anxious and help you build the courage to do things that will bring you greater rewards. Also, recognising your achievements so far and realising that they are your achievements. Instead of giving credit to external factors, giving credit to yourself can go a long way. Embrace your accomplishments by separating your feelings from the facts. While these are helpful ways to cope with the syndrome, an easier start would be to simply talk about it. Choosing a non-judgemental environment to express your feelings can help a great deal. It can help you understand that you might not be the only one suffering from such undesired thoughts. Talking to others might help you gain insights into how others are dealing with such similar situations. If these negative behavioural patterns persist and hinder your everyday life, getting external help like a therapist might be a good option. Overcoming these feelings takes action, it's about not getting stuck in the thought of ‘I can’t do this' but making sure that you take action and move forward. Nonetheless, self-doubt can be paralysing but recognising these feelings is the first step towards coping with them. Acting, taking charge, and focusing on facts can help you make efforts to move forward instead of getting stuck in the imposter cycle. An interesting approach to imposter syndrome is provided in this article: “We know what the feeling is called. We know others suffer from it. We know a little bit about why we feel this way. And we now know how to handle it: Invite it in and remind ourselves why it’s here and what it means." Carl Richards (the guy in the article) says he's been invited to speak about his work and career all over the world, and yet he still hasn't been able to get rid of his impostor syndrome. What he has learned to do is think of it "as a friend." Whenever he hears that negative voice in his head, he pauses for a minute, takes a deep breath, and says to himself, "Welcome back, old friend. I'm glad you're here. Now, let's get to work." ” So, accepting this feeling and taking steps to believe facts over feelings can help overcome the imposter syndrome. Moreover, talking to friends and family will not only help you but maybe help them as well. Just starting the conversation can go a long way and avoiding negative self-talk and focusing on the positives. It is about changing habits that are not beneficial to you and adopting habits that will help you grow. Further reading: https://www.mindful.org/how-to-overcome-impostor-syndrome/ https://health.clevelandclinic.org/a-psychologist-explains-how-to-deal-with-imposter-syndrome/ Online course on overcoming Imposter syndrome: https://www.futurelearn.com/courses/overcoming-imposter-syndrome

Russia’s recent invasion of Ukraine has shocked millions worldwide, with devastating images showing thousands forced to take shelter, families being separated and cities being brutally torn apart. Image description: 'As people gathered against Russia's war on Ukraine in Bristo Square, I took a few pictures of people protesting, holding posters and sharing their stories. This inspired me to create a collage of the pictures I took to display the different types of people at the protest and to try and capture their emotions.' It is estimated by the United Nations that up to 2 million Ukrainians have fled since the start of the Russian invasion, with the UN High Commissioner for Refugees calling it the ‘fastest refugee crisis in Europe since World War Two’. Such refugees have headed to several neighbouring countries including Romania, Hungary, Poland and Slovakia, among others. Indeed, as of March 9th Poland had taken in 1,412, 502 Ukrainian refugees. Though the current situation has left many of us feeling helpless, there is tangible support that individuals in the UK (and worldwide) can provide to directly support those in Ukraine as they continue in their efforts to survive the Russian invasion. 1. Donate to charity Many charities are seeking to provide ongoing support, aid and resources for those sheltering in or fleeing Ukraine. Below is a comprehensive list of four legitimate charities committed to this endeavour that you may wish to donate to. This is just a snapshot, however, and there are of course other charities doing equally important work. The Disasters Emergency Committee (DEC) The DEC recently launched its Ukraine Humanitarian Appeal to raise funds for food, water, medicine, protection and trauma for those fleeing Ukraine. The DEC brings together 15 leading UK Charities (including the British Red Cross, CARE International and Save the Children UK), to raise funds in both a quick and effective fashion. Every pound donated is matched by the government, up to the value of £20m. The United Nations Refugee Agency (UNHRC) The UN Refugee Agency has launched an appeal to support those fleeing their homes in Ukraine and those whose homes have been damaged in the invasion. As such, the agency is providing emergency shelter, relief items and emergency payments, alongside access to social services, welfare support and psychological aid for those who need it. In Romania, it is providing advice on asylum procedures, offering legal advice and psychological support. UNICEF UNICEF has had a long history of providing support to Ukraine, working on the ground since conflict broke out in the country’s east eight years ago. The charity’s donations are going towards providing families with access to clean water and food, alongside helping to ensure child health and protection services can continue their work amid the crisis. Choose Love Choose Love has set up a Ukraine Crisis Fundraiser to help provide emergency medical care, shelter, clothes, food and aid necessities alongside significant support for the LGBTQ+ community and mental health support. Not only this, but the fundraiser is also helping to provide vital legal support for those attempting to flee the country. 2. Write to your local MP Writing to your local MP to express your concerns about the ongoing crisis in Ukraine is an easy and practical way you can help put direct pressure on our political leaders, ensuring they don’t misjudge the public mood towards the recent Russian invasion. You can find a draft template of a letter here. 3. Sign petitions There are many petitions you can sign to help those in Ukraine, in particular, to help transform the governmental approach. Poignant petitions include a Change.org petition calling for the UK government to provide more extensive help for those fleeing the country, another Change.org petition calling for the safe passage of Africans and all People of Colour out of Ukraine, alongside a parliamentary petition calling for the UK government to waive visa requirements for Ukrainian refugees. 4. Attend protests Protests are a great way to show your solidarity with the people of Ukraine whilst also putting pressure on the government to continue in their efforts to implement policies that can better provide them with support and refuge. British-Ukrainian Aid has been sharing details of demonstrations taking place across London, whilst the Ukraine Solidarity Campaign has been posting about protests taking place around the UK. 5. Amplify the voices of those in Ukraine Raising awareness on social media of the enormity of the situation in Ukraine, the origin of the conflict and how people can provide support helps to amplify Ukrainian voices in a time when they need it most. Further, social media platforms not only enable individuals with the opportunity to better educate themselves but can also be a practical source for organising community efforts to generate aid support.

Curated by Ana King, Freya Moran is the edi magazine's artist of the month for March. Tell us about yourself My name is Freya Moran and I’m a fourth-year illustration student at Edinburgh College of Art. Primarily a narrative-based illustrator, my work centres around fairy and folk tales, childhood stories and even song lyrics. My work takes many forms, although I feel very strongly about producing physical, tactile work - from prints and collage to embroidered textile pieces. In many ways, I feel this is what sets me apart from other contemporary illustrators in such a largely digital industry. What's it like being an artist today? I’m finding being an artist today an incredibly exciting and encouraging experience. Having made meaningful connections within ECA itself and the wider creative community in Edinburgh, I have been fortunate enough to take part in several student-run exhibitions as well as contributing to magazines such as Headache, GenZ … and now The Edi! Having had such a positive and inclusive experience thus far I am excited to continue exploring collaborations with other creatives, working to help each other build a thriving creative environment. Why did you choose the pieces that you've given the edi? I hope the pieces I’ve chosen demonstrate the array of media that shapes my visual outcomes. The interdisciplinary practice has always been a huge part of my work, I don’t think I’ll ever be able to narrow my work down to just one medium! These pieces not only highlight some underlying themes within my work such as mysticism and fairy-tales but also recurrences of colour, texture and a few familiar characters that I am beginning to develop

‘One, two, three, four, sexual violence has got to go’ - just one of the many unified and repeated chants that could be heard by the hundreds of students who lined Bristo Square on Wednesday 9th February in the afternoon, passionately protesting the university’s sexual violence redressal system. Image description: This work was originally created in May 2020 in tribute to George Floyd. Using felt pen on paper, there is a singular figure depicted in the middle raising one fist. The symbol of the fist is often used as a symbol of political solidarity. This figure is placed amongst a vibrant scene of intersecting planes, bold oranges and yellows. Such a vibrancy creates an illusion to the dynamism and energy that support the figure, not unlike the protests that ensued after Floyd's murder. Indeed, such a protest came in the wake of a recent petition set up by University of Edinburgh (UOE) student Aarti Mukhedkar. Amassing over 50,000 signatures, it calls for urgent change to the university’s approach, with reports indicating, ‘there are hundreds of cases of sexual assault reported at the University of Edinburgh every year’ and that ‘‘for every one reported case, there are a hundred that go unreported’. The origin of such a petition comes from Aarti’s own experiences of neglect at the hands of the University. In direct conversation with The edi magazine, she stated that, in a ‘veiled attempt’ to receive help, she instead proceeded to be ‘manipulated, lied to, and gaslighted by the very structure that is supposed to care for your safety’, with such process being endured for up to 11 months. Though her case was upheld by the Conduct Investigator as ‘severe’, and despite sound evidence by the Conduct Investigator that the assault had indeed occurred, the Student Disciplinary Committee (SDC) arbitrarily dismissed it in its entirety. When she sought legal counsel in the pursuit of filing an appeal, it was discovered that the appeal option is only available to the accused, and not to the victim, leaving her in a position of great helplessness. Indeed, her experience was so damaging that she powerfully insisted that if a survivor sought her advice on whether to report to the university directly, ‘I would say no’. She went further stating that ‘to tell a survivor not to seek justice in a place that has the responsibility to care for them… breaks my heart’, with the ‘cruel and almost sadistic environment …. complicit in the traumatisation of vulnerable people’. Aarti’s experience is, unfortunately, neither unique nor uncommon, with the University of Edinburgh holding the highest number of reported cases of sexual violence amongst all Scottish universities, receiving 76 reported incidents of sexual misconduct since 2016. The number of unreported sexual assault experiences by UOE students likely remains unknown, with Aarti poignantly sharing that many survivors feared speaking up due to the ‘terrifying, authoritative and “police-like” approach of the university’. Consequently, a plethora of these students are then unable to access their education or go to university-owned spaces, instead of having to forcibly move to online learning or live at home. It is unsurprising therefore that though one should acknowledge that Vice Principal Colm Harmon has, on behalf of the university, responded to this petition, stating that ‘Our processes are, I believe, robust and consistent... it is clear that for you, they have failed’. Followed by a further statement that, ‘I apologise for your experience and for the sense that we have failed you’, this so-called ‘apology’ proves highly unsatisfactory. Ultimately, as has been evidenced statistically and further enforced by the masses of support Aarti’s campaign has received, her experience is neither an anomaly nor an isolated incident, but instead represents an amalgamation of catastrophic errors underpinning the university’s sexual violence redressal system. Thus, taking to social media, Aarti affirmed that to make an apology for this system failing just one student, rather than several hundred, falls ‘extremely short’ of her initial demand for a ‘formal written apology to all survivors and the larger student community’. When asked what she feels should be done to transform this system and its damaging effects, Aarti is clear. An apology for ‘the trauma and grief they have caused survivors who have reached out to them’ is urgently required. Furthermore, precautionary measures should be instated, ensuring that survivors whose cases are dismissed can access their education without fear of being sexually harassed, raped or assaulted. Most significantly, however, she demands for structural ‘change’, aided by external legal help and without delay, to make this system fair and equal for all. Her passion for change is unequivocal and powerfully moving. When discussing their necessity she states that she feels ‘sick’ for even having to request them in the first place, with these ‘basic human rights’, most importantly the right to feel safe, one which shouldn’t require negotiation nor persuasion. The impact of the petition, protest and the necessary discussions generated in their aftermath, is not to be understated in its significance, with it evident that this movement extends far beyond the mere individual. Aarti’s experience appears to be one of a microcosm, encapsulating hundreds of others simultaneously sharing in her great pain and frustration. In light of this, Aarti poignantly insists that ‘the purpose of the protest was to show the university that my campaign is not about a single story, it is about the hundreds of lives they have ruined, and the thousands of human beings they have led down by their unfair trials’. To speak to, hug and unite with survivors in person was, she expressed, undoubtedly ‘cathartic’, with the strength in numbers acting as an assurance that neither she nor anybody else is alone in their continued fight for justice. Indeed, she hopes that the protest has provided the university with a clear message: ‘We are human beings, who are vulnerable and emotional, but also strong enough to follow this through. We’re not fucking around, and we want change. Now’.

An opinion piece by Chloe Lawson about the toxicity that can come with the idea of ‘selflessness’ that children are taught from a young age, how it is a damaging concept for mental health, and how it can also be used to guilt-trip women who choose to live life outside of societal norms. Image description: Created using Procreate in a style that mimics relief printing, the image depicts three blue puppets entangled in their red strings. The puppets bodies are contorted by strings of lies, control and deceit. Frustration is shown by the theatrical dot of red on their cheeks. The only way for them to untangle and be free is to cut those strings. A universal aspect of childhood is learning to be part of a wider community and how to interact harmoniously with others. When joining nursery or school for the first time, or even just having siblings at home, children are taught to push back their selfish tendencies to share with others. Teaching the importance of kindness to get along and live alongside one another is a fairly standard practice among teachers and parents. I remember being taught at school and at home to put others first and that being selfish constituted bad behaviour. Being at a Church of England school, the image of Jesus was thrust into our faces as the ultimate example of a selfless person- dying for our sins and all that. In general, the overall picture was fairly black and white- selflessness is the shining, golden ideal and to be selfish was a cardinal sin along the lines of throwing your own grandmother into the fiery infernos of hell. At 21, having gone through a few years of life, its ups and downs and periods of poor mental health, I have a bone to pick with this idea. Yes, of course, being selfish in the sense that you have a distinct lack of interest in the needs of others verges on the unnatural and is undoubtedly not a good thing, but I would argue that being utterly selfless to near Jesus-like levels shouldn’t be so glorified. For one, the word selflessness itself implies a lack of self. To me, this just generates images of someone so absorbed in the needs of others that they lose sight of themselves and end up being walked all over. This then leads to feelings of burn-out, exploitation and resentment both in relationships and in the workplace (Hopper, 2018). One blog I found when researching this topic declared, “Selflessness does not mean helping others, selflessness means helping others when you need help as bad as they do”, a perspective not taught in my formative years (Rault, 2018). You shouldn’t feel obligated to help people out of good manners if it’s going to put your mental health at risk. This is certainly not to say that you should not help others. Helping others has been shown to improve mental health and make you happier in yourself and your relationships (Svoboda, 2013). Studies in Communal Motivation (essentially the level of concern about other people) have distinguished between General Communal Motivation, Partner-specific communal motivation and Unmitigated Communal Motivation. It is this third category that causes the problems. Studies have shown that participants high in Unmitigated Communal Motivation reported more satisfaction in their relationships but had lower well-being than participants in the other two categories (Hopper, 2018). Psychology Today has described this as “pathological giving”- when our reasons for helping others become damaging (Svoboda, 2013). In scenarios such as these, it is important to assess our motivations for helping others. Forgive me if this is too cynical, but I’m sure many of us can visualise someone who we’d describe as “a martyr” because they just love to help people out and boy do they shout about it. While they no doubt make some people’s lives easier, their motivations are questionable in that they seem to enjoy the pat-on-the-back feeling they get from others and themselves. Their good deeds seem slightly disingenuous. The adage, “There’s no such thing as a selfless good deed” does ring true to an extent, partly as a result of the aforementioned improved mood that comes from helping others, but also because helping our friends and partners should be a two-way street- we are happy to help them and want to help them because we assume they would do the same for us (Svoboda, 2013). “Pathological giving” comes about when we are constantly helping others without seeing any reciprocation. This comes into being a ‘people pleaser’ and yearning to feel validated by others by doing things to help them out, without necessarily experiencing the same. On a personal level, the heavy emphasis on the idealised selfless figure that I experienced as a child has had an arguably negative impact on how I have treated myself in the past. The largely unattainable goal of being completely selfless has contributed to my questioning of whether I am in fact a nice person. In past situations when I have put effort into ensuring others were happy and not seeing the effort reciprocated has meant that bouts of Imposter Syndrome have come out in force, making me doubt my own motivations for any good deeds and wonder whether I am actually just pure evil cleverly manipulating others into thinking I’m a good person. In hindsight, I can see that the lack of reciprocation was not to do with me and that I was determining my self-worth on the approval of others who simply weren’t willing to match my efforts. However, the entrenched belief that selflessness is the ideal made it hard to see it this way at the time. I have, with time, come to realise that being ‘positively selfish’ is a way to foster self-respect, instead of constantly putting the needs of others before my own. Moving away from the mental impact of toxic selflessness and getting political, the idea of being selfless is markedly gendered. I was reminded of this when scrolling through Facebook, and I saw a thread about Disney’s 1937 Snow White film. Snow White is characterised by being faultless, kind, gentle and selfless, to the extreme. This particular thread was based around a still from the film in which Snow White says, “I’m so ashamed of the fuss I’ve made”, after having been chased into unchartered woods by her evil stepmother and showing minimal signs of distress which form a break in her mild and perfect front. God forbid this 14-year-old girl show any moments of fear and self-pity without shame! This, admittedly dated, children’s film indicates some of the values that I feel are projected onto girls more than they are boys when it comes to social cohesion and getting along with others. Throughout the centuries, women have been taught to be selfless when it came to their families and the ideal woman was seen as giving everything for her family (usually the men within it) (Rajasekaran, 2020). Girls should be oriented towards the needs of other people, not themselves. The idea of selflessness is in this instance used to guilt-trip us when we want to improve our own situation, and to shame us when we put ourselves first (Rajasekaran, 2020). Some have argued that the whole concept of ‘selflessness’ is a patriarchal mechanism to oppress women into accepting their lot (Rajasekaran, 2020). Today, women are criticised for prioritising their careers over their families or even forgoing children full stop. Women who have decided to not have children are labelled selfish for not giving their own parents grandchildren, for choosing self-fulfilment over a life of looking after other people (Bond, 2014). Why, may I ask? It is, after all, their personal choice. Plus, having kids is expensive. The conclusions of this article aren’t ground-breaking and it should certainly be obvious to anyone living in today’s society- when we are constantly expected to be available through social media- that saying no to people shouldn’t be considered shocking. Clichéd as it may be, the only person in your own life who will be with you until the end is yourself. Therefore, be selfish if you need to. Being entirely selfless is never going to be productive in the long run. As with many things, it is about balance. Be kind to others and look out for each other, but listen to yourself and know when to say no. Don’t consistently put your own needs last in the name of making others happy. The saying, “Treat others as you would wish to be treated'' needs to be flipped, to “Be as kind yourself as you would be to others''. Don’t guilt-trip yourself into silence if you feel exploited in the name of keeping the peace; have the tantrum Snow White couldn’t have.