Today's #ResearchTip is thinking about how we talk about what we do, the impressions we create and how to avoid making life hard for ourselves.

Let's start with a story. Imagine you're about to start a busy project across several countries on a topic you're relatively new to.

This might be something you're excited about and looking forward to. It might be a study you've spent ages preparing for and trying to get funded. It may also be something you're anxious about and are concerned may run into troubles on the way (per the norm for research).

You'll want to introduce this new piece of research. Perhaps with a bigger launch event, or some smaller posts on social media. So how do you go about it?

The next two tweets give examples of how people describe their new projects. Give yourself some time to reflect on both.

"Can't wait to start our new study today! We've partners across three countries tackling an important topic. It's going to be a busy couple of years with much to learn, but we're ready for the challenge!"

"Our new study begins today. It's been such a struggle to even get it started. How we'll manage working across three countries with so many different researchers is anyone's guess. Oh well, wish us luck, we're going to need it"

I've deliberately made the first description peppy and the second pessimistic, but you should recognise these styles of posting. It doesn't just apply to the fictitious research launch I've used here, it happens every day as we talk about our teaching and learning.

No doubt research is tricky and time consuming. There are well documented problems within universities about precarity, exploitation, bullying, competitiveness, pressure and exclusion.
There's also an encouragement to overwork and see any kind of struggle as a 'badge of honour'

And if we're feeling down, not coping, are anxious or uncertain it's understandable we aren't going to be positive - even about good things we may have wanted or deserve.
We can strive for things we then feel flat about.
If our mental health is poor, everything else is negative

BUT
there's a tendency within academia, amplified across social media, that the way we talk about our work is either to be hyper competitive or super miserable. Alone these aren't great but the interactions of these two can be toxic.

What does this mean for you?
It means you may avoid celebrating good things (big or small) for fears you seem overly competitive or braggy.
And you may slip into the pattern of making everything a problem. When everything becomes a problem, you can't feel good about anything.

It also makes it very difficult for people to know how to react to you. If everything seems like a disaster it is hard to note if you're having a grumble or desperately seeking help.
You may see people talking about how hard it all is so join in with that as you think it's right

But you may then find nobody interacts with you, perhaps because they aren't drawn to another sad conversation as they've their own troubles. Or perhaps they assume you're venting and don't expect a reply.

What can you do about this?
Firstly have a look at your style of posting. Do you tend to make everything seem hard or miserable? Is this because you're afraid of sharing successes? Or is it an important reminder your mental health isn't great and maybe you need some assistance?

Secondly, think about imposing a tweet tax on yourself. You can post about something you've found difficult or that you dislike about academia, but you have to offset that with
- cat photos
- positive/uplifting stories
- amplifying your success and other people's
- sharing advice

Thirdly, consider what you're actually saying with positive and negative tweets.
Positive tweets about your successes can be used to rightly show how great you are. And phrased right, to network,raise awareness,encourage others,cheer folk up, highlight opportunities, give credit

Negative tweets can be used to
- highlight and address inequalities and injustices
- ask for and get advice
- mobilise
- raise awareness and reduce stigma
- solve problems

Unfortunately many tweets that are negative without any context either get lost, or add to suffering as a badge of honour problem, or are ignored (making you feel worse).
So if you're struggling explain why and state WHAT YOU WANT HELP WITH/NEED OTHERS TO DO

Some examples you'll see here a lot are
- I'm tired/overwhelmed
- this is so hard
- I feel like an imposter
- working the weekend again!
- reviewer two, so mean

All of which is understandable, but with everyone repeating this, what you *may* be asking for won't get a response

Try
- I'm exhausted, anyone got advice on time management/talking to my PI?
- this is so hard, can you recommend a good online methods course?
- I feel like an imposter, but I know it's my department excluding me, who can advise on equality issues please?

Try
- I'm having to work this weekend, is it okay to request time off in lieu? How do I do that?
- I really could do with a guide to writing papers and the review process, feeling down about rejection.

Phrases that bring people in and get them onside, whether you're doing well or not coping are
"Anyone else?"
"Can you help..."
"Am I the only one who..."
"Got examples to share of....."
"Who's tried...."

Does all of this mean you can't say how great or badly you're doing?
No!
But it may be worth noting there are other/better spaces for said conversations. Perhaps a peer support group, whatsapp chat, zoom call where you tackle a problem or have a virtual celebration.

Some people struggle with research communication on social media either because they need help but aren't asking clearly. Or are so down their distress is spilling out here (in which case external support is needed). Or see everyone else being competitive or negative and copy.

We don't have to be positive when we aren't. But if we make everything into a big deal or feel overwhelming it will drag us down further.
It is okay to be happy about what you do. There is nothing to be gained from suffering. Celebrations are lovely. But if you need help - ask!

If you're supervising or supporting students/staff be alert that you model good practices. Encourage people to be proud of achievements, big or small. Uplift voices, particularly of those left out. Be strategic with challenging and tackling problems. Have clear signposts to help

Finally, if everything is getting to you, it is okay to switch off social media or take some time away from work/study. Toxic and negative content from others will worsen your mental health. And if that's what you're sharing it may be time for a rest or to seek support and care.