Protecting Your Mental Health During Your PhD

#1 Find your PhD tribe

A PhD is a unique undertaking, meaning that many of your friends and family won’t understand what you’re going through or how to help. It’s not like a normal job, and many of the stresses and emotional upheavals are fairly unique to research. Finding a supportive PhD community who are going through the same ups and downs can be really helpful. Most of the time talking about your problems with another PhD student will show you that we’ve all been there at one point or another.

My department has a shared office for PhD students meaning there is always someone to get coffee with and have a rant about the stresses of your project. Talking to another student has always made me feel better, helped me see the problem in a new light or just reminded me that I’m not the only one going through it! If you don’t have a social department (or if you’re studying remotely), there is a whole world of PhD students on social media sharing the ups and downs of research. This is a realistic, supportive and welcoming community so get involved with platforms such as studygram to find people like you!

#2 Develop hobbies outside of your PhD

Chatting to PhD students is helpful as they know what you’re going through. However, it is equally important to step away from your PhD and spend time with friends outside of the study bubble. It is easy for your research to dominate your whole life, but making time for hobbies and creative pursuits is important in helping you switch off. Whether it’s running, rugby, reading, or reality TV discussion groups (hope you appreciated my alliteration there!), finding something that makes you happy and switches your brain off for a few hours a week is crucial to giving you a good work-life balance.

It can also be helpful to have an achievable goal in your hobbies so if things aren’t going well in your PhD you still have a win! For me this was joining a running club at the start of my PhD and then booking my first half marathon later in the year. Having this goal to work towards shifted my focus away from my PhD in the evenings and weekends, and gave me a sense of accomplishment outside of my work.

#3 Take your annual leave (and sick leave if you need to)

For many of us, the PhD is our first time experiencing annual leave, meaning it is a confusing topic to navigate (see my previous blog on this). The amount of annual leave you get varies on your institution but for most UK students it is 6-8 weeks. This time has been given as space away from your PhD to help you look after your mental health and avoid burnout. My supervisor told me in first year that my annual leave wasn’t optional and instead I should see it is as a goal to make sure I take as much of it as possible. It varies between people how they like to take their annual leave, but for me having long weekends spread regularly across the year means I continually have something to look forward to. I always come back to my project after a holiday with new ideas and perspectives: having the space away refreshes you and will help you achieve your best work. Make the most of your annual leave and make sure you are taking it.

PhD students are also entitled to paid sick leave. Speak to your supervisor or graduate school if you think this is something that you might need. Taking a step back from your PhD is nothing to be ashamed of: the PhD takes a mental toll, and if you need a break before re-entering that is completely normal. You can also refer yourself for talking therapy with the NHS if you need an external person to talk to.

#4 Speak to your supervisor/mentor for support

It can be hard to share how you’re feeling but people can’t help you if they don’t know that you are struggling. Finding someone within your university to talk to, whether it’s your supervisor, mentor or mental health ambassador, can ensure that they are doing all they can to support you. This can help change the conversation in your supervisory meetings as it gives your supervisors context about some of the things going on behind the scenes. As academics, it’s likely they’ve gone through the same struggles so being brave and sharing where you’re at is important. They may also be able to highlight departmental services that you were unaware of such as mentoring.

The PhD is an emotional rollercoaster, with the ups and downs influencing mental health for many. My most important message is do not struggle alone. Talk to someone about how you’re feeling: whether it’s other PhD students, friends at a running club, your supervisor, or your family. Share where you’re at and hopefully you will soon see that we are all paddling in the same leaky boat!

You may also like...