Did you start a Ph.D. thinking that studying for a Ph.D. would be stressful? If your answer is a resounding yes, then you are not alone, and you are definitely not wrong about the stress of studying for a Ph.D.! Studying for a Ph.D. can be very daunting. As the results of a survey by Nature have shown more than 36% of all researchers seek help to manage anxiety or depression related to their Ph.D. studies. Although these results were obtained from a small sample population of approximately 6,300 Ph.D. students worldwide, the results are significant enough to address mental health issues in academia. Stress management is necessary to obtain smoother and less stressful research results.
Over the years, the stress levels among Ph.D. students have gotten worse day by day. There have been a lot of debates about how to reform the system and help students combat stress. This DoNotEdit article guides Ph.D. students and discusses the various factors that contribute to stress levels at different stages of a researcher’s life. There are some tips in this article for Ph.D. students to help them combat stress and maintain their mental health.
Factors Causing Stress and Depression in Ph.D. Students
Stress management for next-generation researchers needs a systematic approach. However, before finding a solution, it is necessary to know the root cause of students’ stress to avoid similar situations in the future.
1. Increasing competition in your scientific field
Students are often in awe of ongoing research in their field and compare their progress and status with the work of other researchers.
2. Excessive work pressure
Excessive work pressure and continuous overtime cause anxiety and increase the stress level among Ph.D. students.
3. Ambiguity in their role as peers
It is often seen that a volunteer is unaware of their role in the study and what the supervisor or principal investigator (P.I.) expects them as a peer.
4. Physiological factors
During the start of doctoral studies, it often takes time for the students to adjust to physiological changes. Dealing with physical health issues distracts your mind from focusing on research work.
5. Behavioral approach
Researchers tend to follow a fixed framework to complete their experiments. When unexpected results are obtained, finding an alternative solution to obtain a suitable conclusion and planning will occupy the mind of a Ph.D. student.
6. Performance pressure
Most Ph.D. students also work while pursuing their research. Hence, maintaining regular attendance, achieving goals, keeping grades up, and completing assignments on time can affect their mental health.
7. Communication with the supervisor
Working in isolation will not take you very far. Failure to maintain a healthy working relationship with your supervisor will affect the outcome of the investigation and thus affect your mental health.
Stress Management Tips for Ph.D. Students and Early Career Researchers
Researchers need to understand that completing a Ph.D. is a part of their life and it will end one day. Continuing your Ph.D. studies without paying attention to your mental health will ultimately affect the results of your research in the future. Therefore, managing stress is vital to maintaining your mental health and leading a peaceful life.
To maintain work-life balance and maintain your mental health, follow these tips:
1. Social Participation
Engage in social activities to keep your mind away from revolving around a reservoir of negative thoughts. Also, join groups that are not related to your domain. Learn to connect with new people and get to know them better.
2. Rekindle Long Lost Hobbies
Get that old sketchbook you left in the rut! Re-embrace pastimes you haven’t been able to for a long time. Also, engage in fun activities or games that make you happy.
3. Acknowledge the problem
We often deny that our mental health is affected by an external factor. It is important to understand what is bothering you and stopping you from achieving your goals. So, once you know the cause, accept it and try to fight it.
4. Talk about the Problem
Negligence and keeping away from these disturbing thoughts will only make the situation worse. Talk about your worries with people who care and can help you deal with your anxiety.
5. Meditation as a Calming Response
Set aside 10-20 minutes a day, preferably in the morning, for meditation. This involves silently repeating a word, sound, or phrase while sitting still. It feels good and you should close your eyes while doing it.
6. Participate in any Form of Physical Activity
Add any type of physical activity to your daily routine to improve your cognitive and physical abilities. As a result, the release of endorphins during exercise acts as a catalyst in keeping your spirits up.
7. Improve your Organizational Skills
Your key to successfully completing your Ph.D. is managing your tasks efficiently without over-committing. Hence, maintaining a balance between professional and personal work is very important.
8. Practice Mental Pause
Try a 2-step exercise called “mental pause.” In this case, you pause before or during a stressor and breathe carefully for 15 seconds, followed by a question: How can I use one of my strengths right now? Take positive actions with any personality strengths that emerge.
9. Be Grateful
Acknowledge and appreciate the gift of being alive. Release your gratitude to make your dreams come true. Also, remember every positive thing that has ever happened to you and be happy about that event.
Reducing stress levels and solving mental health problems of doctoral researchers cannot be accomplished only with the help of institutions that support mental health on campus. In addition, it is not up to the institutions that train supervisors to deal with their student groups in dealing with stress. It is also important to understand that stress is the result of focusing too much on performance measurement. Other institutions such as funders, academic institutions, journals, and publishers should also take responsibility for the mental health of researchers in a way that is possible and within their scope.
The first step to solving a problem is to acknowledge it!
1. Time Management
As a researcher, the key to a stress-free research workflow is effective time management. Prioritize your tasks and plan your day accordingly. Set realistic and achievable goals. Don’t overwhelm yourself with too many things to do in one day. Online project management tools like Asana, Trello, ProofHub, etc. help you stay on top of your tasks.
2. Maintain a Healthy and Professional Supervisor‒Student Relationship
Finding oneself alone is quite natural for most people. Try to make new connections with your colleagues and be kind to everyone. Maintaining a healthy and professional teacher-student relationship is essential for the success of any research project. Good communication gives you and your supervisor a clearer picture of your work. Share your honest concerns with your colleagues and supervisor in the most respectful manner. If there is a minimal response, contact your institution’s mental health team to resolve any conflict amicably.
3. Find a Credible Supervisor to reduce stress
Since your supervisor is the person who will guide you throughout your study program and help you face challenges, it is essential that you choose your supervisor carefully. This process of identifying an incredible supervisor can be difficult and confusing. But one trick to dealing with this is to identify a supervisor who is supportive, actively works in your field, has a strong publication record, and can give you plenty of time for advice.
4. Find the Right Research Funding Body
A high level of stress and depression is inevitable during doctoral studies. Instead of just looking for monetary support, focus on maximizing the value of your research.
5. Presenting Negative or In-conclusive Results
If your experiment doesn’t produce the expected results, there’s no shame. An honest presentation of results is what makes you an ethical and respected researcher in society, regardless of whether the results are positive, negative, or mixed. Compare your results and review those using tables or graphs for effective presentation.
6. Writing Your Thesis
When writing your thesis, you are one step closer to completing your doctorate! It’s only uphill from here. So, don’t hold back now and start planning your writing activities. Additionally, define the sections of your thesis and focus on one section at a time. Do not bother yourself with editing and formatting the thesis. First, complete the writing section. Work on editing and then proofreading your essay in the next step.
7. Select the Right Journal
Now that the writing process is over, there’s no looking back from here. But the risk of falling prey to predatory magazines cannot be ignored. Make this process easier by finding a journal that is relevant to your field. Consider the magazine’s impact factor. Use journal finder tools, such as Enago’s Open Access Journal Finder, Elsevier Journal Finder, Springer Journal Suggester, Manuscript Matcher Tool on the Web of Science Master List, etc. After making a list of journals, check their goals and scope to make sure your article is a good fit.