After seeing 18 women of color through the dissertation process I realize that we need to move away from the notion that completing the dissertation means compromising our health. In fact, by implementing and maintaining a few good healthy practices we can be more productive and get through the dissertation even faster.

Here are some suggestions about health that we would like to share with other women of color doctoral students of color. Our approach is holistic so we address the mind, body and spirit:

De-stress: Recognize and understand the stress in your life and work to reduce it every day. First, get organized. Schedule everything on a calendar and keep track of your deadlines both at work and for your dissertation goals. Don't overextend yourself. Do yoga or tai-chi and get massages regularly to help you de-stress.

Meditate: Take time out on mornings and evenings for going inward and taking quiet time with yourself. If you have very little time, start with meditating 10 minutes on mornings and then 10 minutes again in the evenings. This will quiet the mind and give you much needed clarity and focus.

Think Positively: Monitor your thoughts for about half a day and note how much of your thinking is negative. Consciously choose to think three positive thoughts for every one negative thought that creeps in. Make a pact with yourself to start thinking positively about your dissertation goals and about your life.

Exercise regularly: Exercising at least three times a week boosts your energy and gives you the surge you need to persevere in your goal to complete the dissertation and get the doctorate.

Drink lots of Water: Water helps to flush out toxins in your body and helps keep your digestive system healthy. Eight glasses of water is always recommended. Avoid soda and wean yourself off caffeine, especially coffee.

Eat a Proper Diet: Eat whole foods and get rid of fast and junk foods. Eat lots of fruit, vegetables, beans and peas. Proper diet gives your brain the nutrients it needs for you to think analytically and intelligently for work on your dissertation.

Get Enough Sleep: It is important for your mind to be alert as you work on the dissertation. If you organize your time well, you will get the sleep your body requires so you can wake up feeling refreshed. Yes, it is possible to make substantial progress on the dissertation and get enough sleep at the same time.

Daily Affirmations: Write positive affirmations and post them around your house, at your computer, near your bathroom mirror, in your kitchen, and by your front door. One affirmation you could try is: "I love my dissertation!! I know that it will be done soon!!"

Visualize your Goals: As soon as you wake up, during the day, and just before you go to sleep at night, see your goals accomplished in your mind's eye. For instance, see yourself successfully defending your dissertation and then walking across the stage at commencement.

Get a support group: At SisterMentors we believe in the support group model. After all, this model had been so successful for us that we have helped 18 women of color to get their doctorates in 6 years. Get a posse --- other women of color who will positively support you in your goal to complete the dissertation. If you can't find one, create one yourself.

Our mantra at SisterMentors this year is: "Live smarter, do more in 2004." We wish you the best health you can have during your journey to your doctorate. Happy new year!!!

Shireen K. Lewis, J.D., Ph.D., Executive Director