PhD Burnout (and How to Avoid It)
Hannah completed her PhD this year and is a Senior Content Writer here at FindAPhD. Her research focused on Early Modern English seafarers. Having finished a PhD, Hannah has a strong grasp on the student experiencve and the multiple academic and time pressures faced by PhD students
As a fourth year PhD student, I am well acquainted with burnout. No energy, self-doubt and, worst of all, feeling numb. Unfortunately, many postgraduate students will push themselves to this point. While I can’t say I’m any different, my few years around the block have taught me that it’s never necessary and can often do more harm than good.
It’s time to put your feet up. Whether you’re currently studying a PhD, applying, or in the middle of another postgraduate programme, it’s time for a break. And I’m going to teach you how.
Schedule it
Probably the most obvious piece of advice is to schedule when your break will begin. It’s easy to get wrapped up in your work. You think tweaking your research proposal won’t hurt or why not get ahead on some reading. But if you’re thinking about work you’re not taking a break.
How you schedule your break will depend on you. I personally like to set myself work deadlines. Once I’ve finished this chapter, I’m on holiday even if I finish it early. For others, the super workaholics, decide a day when you’ll close all the tabs and rest for a week or two.
Plan distracting treats
While putting down the pens sounds simple enough, switching off your brain is a whole other game. You’re going to have to rest tactically. It’s you against the enemy.
Luckily, the enemy is yourself (or rather the work goblin inhabiting your brain).
Plan things you want to do. The less effort the better. Play that 60-hour video game you’ve been eyeing, read that 1,300-page fantasy novel or even splash some paint on a canvas. The treats need to be distracting but not too much effort. Put aside the chores and indulge yourself guilt free! The point is to just exist and not worry about being productive.
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Be willing to say no
If you’ve been working like a horse then you might have become a little antisocial. That’s ok and it’s also ok to stay that way a little longer if need be. The holidays are a popular time for people to travel and meet up with friends and family that don’t live nearby. If all that sounds exhausting to you, be open to saying no.
Of course, don’t become a full hermit – that’s never healthy. Instead, manage your load wisely. Maybe people could come to you this year, or you could meet halfway. Only go to one meetup instead of two or three. Just don’t break your back travelling if you know it will tire you out. The goal is to come back from your rest refreshed, not more exhausted. While this might mean missing out on some things, there’s always next year.
Do not check your emails
My final piece of advice is to not check your emails. If you’ve successfully managed to do all the above steps, you’ll probably get the itch to do some work before your break is over. You might think that replying to an email or two won't do any harm. Well you’re wrong.
The itch is a good thing. It means you’ve managed to rest and are ready to start work again. But that doesn’t mean you should when you still have holiday left. Take your university emails off your phone and enjoy the break for as long as possible. If you start to struggle maybe it’s time for another distracting and indulgent treat. Don’t let the work goblin take back control!
I hope these tips will help you get some much deserved rest. Ultimately, you’re the one who knows what you need and when, so listen to yourself.
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