end of phd stress

‘You have to suffer for your PhD’: poor mental health among doctoral researchers – new research

Lecturer in Social Sciences, University of Westminster

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PhD students are the future of research, innovation and teaching at universities and beyond – but this future is at risk. There are already indications from previous research that there is a mental health crisis brewing among PhD researchers.

My colleagues and I studied the mental health of PhD researchers in the UK and discovered that, compared with working professionals, PhD students were more likely to meet the criteria for clinical levels of depression and anxiety. They were also more likely to have significantly more severe symptoms than the working-professional control group.

We surveyed 3,352 PhD students, as well as 1,256 working professionals who served as a matched comparison group . We used the questionnaires used by NHS mental health services to assess several mental health symptoms.

More than 40% of PhD students met the criteria for moderate to severe depression or anxiety. In contrast, 32% of working professionals met these criteria for depression, and 26% for anxiety.

The groups reported an equally high risk of suicide. Between 33% and 35% of both PhD students and working professionals met the criteria for “suicide risk”. The figures for suicide risk might be so high because of the high rates of depression found in our sample.

We also asked PhD students what they thought about their own and their peers’ mental health. More than 40% of PhD students believed that experiencing a mental health problem during your PhD is the norm. A similar number (41%) told us that most of their PhD colleagues had mental health problems.

Just over a third of PhD students had considered ending their studies altogether for mental health reasons.

There is clearly a high prevalence of mental health problems among PhD students, beyond those rates seen in the general public. Our results indicate a problem with the current system of PhD study – or perhaps with academic more widely. Academia notoriously encourages a culture of overwork and under-appreciation.

This mindset is present among PhD students. In our focus groups and surveys for other research , PhD students reported wearing their suffering as a badge of honour and a marker that they are working hard enough rather than too much. One student told us :

“There is a common belief … you have to suffer for the sake of your PhD, if you aren’t anxious or suffering from impostor syndrome, then you aren’t doing it "properly”.

We explored the potential risk factors that could lead to poor mental health among PhD students and the things that could protect their mental health.

Financial insecurity was one risk factor. Not all researchers receive funding to cover their course and personal expenses, and once their PhD is complete, there is no guarantee of a job. The number of people studying for a PhD is increasing without an equivalent increase in postdoctoral positions .

Another risk factor was conflict in their relationship with their academic supervisor . An analogy offered by one of our PhD student collaborators likened the academic supervisor to a “sword” that you can use to defeat the “PhD monster”. If your weapon is ineffective, then it makes tackling the monster a difficult – if not impossible – task. Supervisor difficulties can take many forms. These can include a supervisor being inaccessible, overly critical or lacking expertise.

A lack of interests or relationships outside PhD study, or the presence of stressors in students’ personal lives were also risk factors.

We have also found an association between poor mental health and high levels of perfectionism, impostor syndrome (feeling like you don’t belong or deserve to be studying for your PhD) and the sense of being isolated .

Better conversations

Doctoral research is not all doom and gloom. There are many students who find studying for a PhD to be both enjoyable and fulfilling , and there are many examples of cooperative and nurturing research environments across academia.

Studying for a PhD is an opportunity for researchers to spend several years learning and exploring a topic they are passionate about. It is a training programme intended to equip students with the skills and expertise to further the world’s knowledge. These examples of good practice provide opportunities for us to learn about what works well and disseminate them more widely.

The wellbeing and mental health of PhD students is a subject that we must continue to talk about and reflect on. However, these conversations need to happen in a way that considers the evidence, offers balance, and avoids perpetuating unhelpful myths.

Indeed, in our own study, we found that the percentage of PhD students who believed their peers had mental health problems and that poor mental health was the norm, exceeded the rates of students who actually met diagnostic criteria for a common mental health problem . That is, PhD students may be overestimating the already high number of their peers who experienced mental health problems.

We therefore need to be careful about the messages we put out on this topic, as we may inadvertently make the situation worse. If messages are too negative, we may add to the myth that all PhD students experience mental health problems and help maintain the toxicity of academic culture.

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Experiences of a London PhD student and beyond

PhD Burnout: Managing Energy, Stress, Anxiety & Your Mental Health

PhDs are renowned for being stressful and when you add a global pandemic into the mix it’s no surprise that many students are struggling with their mental health. Unfortunately this can often lead to PhD fatigue which may eventually lead to burnout.

In this post we’ll explore what academic burnout is and how it comes about, then discuss some tips I picked up for managing mental health during my own PhD.

Please note that I am by no means an expert in this area. I’ve worked in seven different labs before, during and after my PhD so I have a fair idea of research stress but even so, I don’t have all the answers.

If you’re feeling burnt out or depressed and finding the pressure too much, please reach out to friends and family or give the Samaritans a call to talk things through.

Note – This post, and its follow on about maintaining PhD motivation were inspired by a reader who asked for recommendations on dealing with PhD fatigue. I love hearing from all of you, so if you have any ideas for topics which you, or others, could find useful please do let me know either in the comments section below or by getting in contact . Or just pop me a message to say hi. 🙂

This post is part of my PhD mindset series, you can check out the full series below:

• PhD Burnout: Managing Energy, Stress, Anxiety & Your Mental Health (this part!)
• PhD Motivation: How to Stay Driven From Cover Letter to Completion
• How to Stop Procrastinating and Start Studying

What is PhD Burnout?

Whenever I’ve gone anywhere near social media relating to PhDs I see overwhelmed PhD students who are some combination of overwhelmed, de-energised or depressed.

Specifically I often see Americans talking about the importance of talking through their PhD difficulties with a therapist, which I find a little alarming. It’s great to seek help but even better to avoid the need in the first place.

Sadly, none of this is unusual. As this survey shows, depression is common for PhD students and of note: at higher levels than for working professionals.

All of these feelings can be connected to academic burnout.

The World Health Organisation classifies burnout as a syndrome with symptoms of:

– Feelings of energy depletion or exhaustion; – Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; – Reduced professional efficacy. Symptoms of burnout as classified by the WHO. Source .

This often leads to students falling completely out of love with the topic they decided to spend years of their life researching!

The pandemic has added extra pressures and constraints which can make it even more difficult to have a well balanced and positive PhD experience. Therefore it is more important than ever to take care of yourself, so that not only can you continue to make progress in your project but also ensure you stay healthy.

What are the Stages of Burnout?

Psychologists Herbert Freudenberger and Gail North developed a 12 stage model of burnout. The following graphic by The Present Psychologist does a great job at conveying each of these.

I don’t know about you, but I can personally identify with several of the stages and it’s scary to see how they can potentially lead down a path to complete mental and physical burnout. I also think it’s interesting that neglecting needs (stage 3) happens so early on. If you check in with yourself regularly you can hopefully halt your burnout journey at that point.

PhDs can be tough but burnout isn’t an inevitability. Here are a few suggestions for how you can look after your mental health and avoid academic burnout.

Overcoming PhD Burnout

Manage your energy levels, maintaining energy levels day to day.

• Eat well and eat regularly. Try to avoid nutritionless high sugar foods which can play havoc with your energy levels. Instead aim for low GI food . Maybe I’m just getting old but I really do recommend eating some fruit and veg. My favourite book of 2021, How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reduce Disease , is well worth a read. Not a fan of veggies? Either disguise them or at least eat some fruit such as apples and bananas. Sliced apple with some peanut butter is a delicious and nutritious low GI snack. Check out my series of posts on cooking nutritious meals on a budget.
• Get enough sleep. It doesn’t take PhD-level research to realise that you need to rest properly if you want to avoid becoming exhausted! How much sleep someone needs to feel well-rested varies person to person, so I won’t prescribe that you get a specific amount, but 6-9 hours is the range typically recommended. Personally, I take getting enough sleep very seriously and try to get a minimum of 8 hours.

A side note on caffeine consumption: Do PhD students need caffeine to survive?

In a word, no!

Although a culture of caffeine consumption goes hand in hand with intense work, PhD students certainly don’t need caffeine to survive. How do I know? I didn’t have any at all during my own PhD. In fact, I wrote a whole post about it .

By all means consume as much caffeine as you want, just know that it doesn’t have to be a prerequisite for successfully completing a PhD.

Maintaining energy throughout your whole PhD

• Pace yourself. As I mention later in the post I strongly recommend treating your PhD like a normal full-time job. This means only working 40 hours per week, Monday to Friday. Doing so could help realign your stress, anxiety and depression levels with comparatively less-depressed professional workers . There will of course be times when this isn’t possible and you’ll need to work longer hours to make a certain deadline. But working long hours should not be the norm. It’s good to try and balance the workload as best you can across the whole of your PhD. For instance, I often encourage people to start writing papers earlier than they think as these can later become chapters in your thesis. It’s things like this that can help you avoid excess stress in your final year.
• Take time off to recharge. All work and no play makes for an exhausted PhD student! Make the most of opportunities to get involved with extracurricular activities (often at a discount!). I wrote a whole post about making the most of opportunities during your PhD . PhD students should have time for a social life, again I’ve written about that . Also give yourself permission to take time-off day to day for self care, whether that’s to go for a walk in nature, meet friends or binge-watch a show on Netflix. Even within a single working day I often find I’m far more efficient when I break up my work into chunks and allow myself to take time off in-between. This is also a good way to avoid procrastination!

Reduce Stress and Anxiety

During your PhD there will inevitably be times of stress. Your experiments may not be going as planned, deadlines may be coming up fast or you may find yourself pushed too far outside of your comfort zone. But if you manage your response well you’ll hopefully be able to avoid PhD burnout. I’ll say it again: stress does not need to lead to burnout!

Everyone is unique in terms of what works for them so I’d recommend writing down a list of what you find helpful when you feel stressed, anxious or sad and then you can refer to it when you next experience that feeling.

I’ve created a mental health reminders print-out to refer to when times get tough. It’s available now in the resources library (subscribe for free to get the password!).

Below are a few general suggestions to avoid PhD burnout which work for me and you may find helpful.

• Exercise. When you’re feeling down it can be tough to motivate yourself to go and exercise but I always feel much better for it afterwards. When we exercise it helps our body to adapt at dealing with stress, so getting into a good habit can work wonders for both your mental and physical health. Why not see if your uni has any unusual sports or activities you could try? I tried scuba diving and surfing while at Imperial! But remember, exercise doesn’t need to be difficult. It could just involve going for a walk around the block at lunch or taking the stairs rather than the lift.
• Cook / Bake. I appreciate that for many people cooking can be anything but relaxing, so if you don’t enjoy the pressure of cooking an actual meal perhaps give baking a go. Personally I really enjoy putting a podcast on and making food. Pinterest and Youtube can be great visual places to find new recipes.
• Let your mind relax. Switching off is a skill and I’ve found meditation a great way to help clear my mind. It’s amazing how noticeably different I can feel afterwards, having not previously been aware of how many thoughts were buzzing around! Yoga can also be another good way to relax and be present in the moment. My partner and I have been working our way through 30 Days of Yoga with Adriene on Youtube and I’d recommend it as a good way to ease yourself in. As well as being great for your mind, yoga also ticks the box for exercise!
• Read a book. I’ve previously written about the benefits of reading fiction * and I still believe it’s one of the best ways to relax. Reading allows you to immerse yourself in a different world and it’s a great way to entertain yourself during a commute.

* Wondering how I got something published in Science ? Read my guide here .

Talk It Through

• Meet with your supervisor. Don’t suffer in silence, if you’re finding yourself struggling or burned out raise this with your supervisor and they should be able to work with you to find ways to reduce the pressure. This may involve you taking some time off, delegating some of your workload, suggesting an alternative course of action or signposting you to services your university offers.

Also remember that facing PhD-related challenges can be common. I wrote a whole post about mine in case you want to cheer yourself up! We can’t control everything we encounter, but we can control our response.

A free self-care checklist is also now available in the resources library , providing ideas to stay healthy and avoid PhD burnout.

Top Tips for Avoiding PhD Burnout

On top of everything we’ve covered in the sections above, here are a few overarching tips which I think could help you to avoid PhD burnout:

• Work sensible hours . You shouldn’t feel under pressure from your supervisor or anyone else to be pulling crazy hours on a regular basis. Even if you adore your project it isn’t healthy to be forfeiting other aspects of your life such as food, sleep and friends. As a starting point I suggest treating your PhD as a 9-5 job. About a year into my PhD I shared how many hours I was working .
• Reduce your use of social media. If you feel like social media could be having a negative impact on your mental health, why not try having a break from it?
• Do things outside of your PhD . Bonus points if this includes spending time outdoors, getting exercise or spending time with friends. Basically, make sure the PhD isn’t the only thing occupying both your mental and physical ife.
• Regularly check in on how you’re feeling. If you wait until you’re truly burnt out before seeking help, it is likely to take you a long time to recover and you may even feel that dropping out is your only option. While that can be a completely valid choice I would strongly suggest to check in with yourself on a regular basis and speak to someone early on (be that your supervisor, or a friend or family member) if you find yourself struggling.

I really hope that this post has been useful for you. Nothing is more important than your mental health and PhD burnout can really disrupt that. If you’ve got any comments or suggestions which you think other PhD scholars could find useful please feel free to share them in the comments section below.

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5 Ways to Combat PhD Stress

• By Nicholas R.
• January 8, 2024

When you’re starting your research career as an academic researcher, there will be many things that overwhelm you when you start out. As someone who has been through this myself, I have put together 5 ways of dealing with overwhelming feelings during your PhD journey.

These strategies may not work every time, but they’ve helped me get through my own struggles so far and hopefully can help you too!

1. Know What’s Going On

Before you dive into trying to solve any problem or figure anything out, take care of yourself mentally by knowing what exactly overwhelms you at the moment. One way to do this is to journal about what stresses you right now. When you feel more able to cope, try exploring solutions for those issues.

For example, if you find yourself struggling with managing workload, then it might be helpful to know that this type of stress often occurs at the very beginning and very end of a PhD, at least for myself and others I’ve spoken to.

Knowing the sources of your stress is the first step to addressing it.

2. Take Care of Yourself

Once you understand why you’re feeling overwhelmed, the next thing to consider is taking care of yourself physically. Stress from work, school, relationships etc., all contribute to poor health decisions such as skipping meals, engaging in unhealthy eating habits, drinking or smoking excessively, reducing sleep and exercise etc. All of which impact negatively on our physical and mental well-being.

In addition, one study showed that people under extreme levels of pressure (such as doctoral candidates) were more prone to developing heart problems compared to other groups. So while taking care of yourself should always be a priority, it’s especially important to prioritise it even further when we’re stressed.

It can seem difficult to balance personal needs and researcher responsibilities, but doing so requires prioritising self-care over everything else. In order to achieve this, set aside dedicated blocks of time each day where you avoid distractions, focus solely on activities related to your wellbeing, and allow yourself to fully engage in whatever activity brings peace to your mind and body.

3. Talk About It With Friends and Family

One thing that you learn early in a PhD is that there’s no such thing as a free lunch. While the rewards of doing your PhD are many, there is a significant cost, and it comes in the form of stress.

You’ve probably heard the expression “ PhD students are walking time bombs ” – which is basically just a polite way of saying that PhD students are walking around with a serious short-fuse, and it’s only a matter of time before that fuse goes off.

Seek support from others before that happens…

Talking to close friends and family members helps us to process emotions better. Research shows that talking to others provides relief by releasing negative thoughts and worries, so we don’t need to carry them around inside ourselves throughout the rest of the day. Having supportive individuals in our lives makes it easier to handle both small tasks and large ones.

If you live alone, however, having someone available to discuss your concerns with can provide valuable insight into whether or not you’re handling stressful events properly. A friend or family member can offer perspective and guidance without judging you for your current situation.

4. Make Time For Fun Activities

We’ve all heard that it takes 10 years to make a really brilliant scientist. You might have trouble proving this, but it is a very long time, and many people struggle with sticking to a research plan that is longer than 3 months.

We also know that there are many distractions available in the ‘real world’, that are not available to researchers. A few months ago, for example, I went to a pub quiz night. While this may sound like a total waste of time, in fact it has become a huge amount of fun for me, and has helped me to get my research into the right place.

I also find that regular, non-research-related social events help keep things fresh and remind me that there are more important things than my research at the moment.

5. Accept That This Is Just Part Of The Process

The hardest part about completing a PhD program is simply surviving it. Many of the lessons learned along the way will come from overcoming obstacles and failures. Learning from setbacks and mistakes prepares us for future success. But sometimes, no matter how hard we try, we just won’t be successful at accomplishing certain milestones or reaching our desired outcome.

That doesn’t mean giving up though. Instead, accept that failure can happen and move onto bigger opportunities. Sometimes we learn more from our successes and achievements rather than focusing on our failures and shortcomings. Also, remember that setbacks aren’t permanent. Often, after a short period of mourning, we bounce back stronger than ever.

We shouldn’t beat ourselves up over failing. Rather, let it inspire us to become wiser and smarter for next time. After all, it takes countless attempts to master the skills required to succeed.

Regardless of how you’re feeling, remember that you are not alone. You are not alone on your PhD journey. You are not alone in your feelings. And you are not alone in your desire to succeed.

Do you need to have published papers to do a PhD? The simple answer is no but it could benefit your application if you can.

The title page of your dissertation or thesis conveys all the essential details about your project. This guide helps you format it in the correct way.

A thesis and dissertation appendix contains additional information which supports your main arguments. Find out what they should include and how to format them.

Join thousands of other students and stay up to date with the latest PhD programmes, funding opportunities and advice.

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Find out the different dissertation and thesis binding options, which is best, advantages and disadvantages, typical costs, popular services and more.

An In Press article is a paper that has been accepted for publication and is being prepared for print.

Clara is in the first year of her PhD at the University of Castilla-La Mancha in Spain. Her research is based around understanding the reactivity of peroxynitrite with organic compounds such as commonly used drugs, food preservatives, or components of atmospheric aerosols.

Rose is a final year PhD student at the University of St Andrews. Her research is focussed on modelling stars similar to the sun in its youth and understanding better the magnetic fields of these stars.

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Managing While and Post-PhD Depression And Anxiety: PhD Student Survival Guide

Embarking on a PhD journey can be as challenging mentally as it is academically. With rising concerns about depression among PhD students, it’s essential to proactively address this issue. How to you manage, and combat depression during and after your PhD journey?

In this post, we explore the practical strategies to combat depression while pursuing doctoral studies.

From engaging in enriching activities outside academia to finding supportive networks, we describe a variety of approaches to help maintain mental well-being, ensuring that the journey towards academic excellence doesn’t come at the cost of your mental health.

How To Manage While and Post-Phd Depression

Why phd students are more likely to experience depression than other students.

The journey of a PhD student is often romanticised as one of intellectual rigour and eventual triumph.

However, beneath this veneer lies a stark reality: PhD students are notably more susceptible to experiencing depression and anxiety.

This can be unfortunately, quite normal in many PhD students’ journey, for several reasons:

Grinding Away, Alone

Imagine being a graduate student, where your day-to-day life is deeply entrenched in research activities. The pressure to consistently produce results and maintain productivity can be overwhelming. 

For many, this translates into long hours of isolation, chipping away at one’s sense of wellbeing. The lack of social support, coupled with the solitary nature of research, often leads to feelings of isolation.

Mentors Not Helping Much

The relationship with a mentor can significantly affect depression levels among doctoral researchers. An overly critical mentor or one lacking in supportive guidance can exacerbate feelings of imposter syndrome.

Students often find themselves questioning their capabilities, feeling like they don’t belong in their research areas despite their achievements.

Nature Of Research Itself

Another critical factor is the nature of the research itself. Students in life sciences, for example, may deal with additional stressors unique to their field.

Specific aspects of research, such as the unpredictability of experiments or the ethical dilemmas inherent in some studies, can further contribute to anxiety and depression among PhD students.

Competition Within Grad School

Grad school’s competitive environment also plays a role. PhD students are constantly comparing their progress with peers, which can lead to a mental health crisis if they perceive themselves as falling behind.

This sense of constant competition, coupled with the fear of failure and the stigma around mental health, makes many hesitant to seek help for anxiety or depression.

How To Know If You Are Suffering From Depression While Studying PhD?

If there is one thing about depression, you often do not realise it creeping in. The unique pressures of grad school can subtly transform normal stress into something more insidious.

As a PhD student in academia, you’re often expected to maintain high productivity and engage deeply in your research activities. However, this intense focus can lead to isolation, a key factor contributing to depression and anxiety among doctoral students.

Changes in Emotional And Mental State

You might start noticing changes in your emotional and mental state. Feelings of imposter syndrome, where you constantly doubt your abilities despite evident successes, become frequent.

This is especially true in competitive environments like the Ivy League universities, where the bar is set high. These feelings are often exacerbated by the lack of positive reinforcement from mentors, making you feel like you don’t quite belong, no matter how hard you work.

Lack Of Pleasure From Previously Enjoyable Activities

In doctoral programs, the stressor of overwork is common, but when it leads to a consistent lack of interest or pleasure in activities you once enjoyed, it’s a red flag. This decline in enjoyment extends beyond one’s research and can pervade all aspects of life.

The high rates of depression among PhD students are alarming, yet many continue to suffer in silence, afraid to ask for help or reveal their depression due to the stigma associated with mental health issues in academia.

Losing Social Connections

Another sign is the deterioration of social connections. Graduate student mental health is significantly affected by social support and isolation.

You may find yourself withdrawing from friends and activities, preferring the solitude that ironically feeds into your sense of isolation.

Changes In Appetite And Weight

Changes in appetite and weight can be a significant indicator of depression. As they navigate the demanding PhD study, students might experience fluctuations in their eating habits.

Some may find themselves overeating as a coping mechanism, leading to weight gain. Others might lose their appetite altogether, resulting in noticeable weight loss.

These changes are not just about food; they reflect deeper emotional and mental states.

Such shifts in appetite and weight, especially if sudden or severe, warrant attention as they may signal underlying depression, a common issue in the high-stress environment of PhD studies.

Unhealthy Coping Mechanisms

PhD students grappling with depression often feel immense pressure to excel academically while battling isolation and imposter syndrome. Lacking adequate mental health support, some turn to unhealthy coping mechanisms like substance abuse. These may include:

• Overeating, 
• And many more.

These provide temporary relief from overwhelming stress and emotional turmoil. However, such methods can exacerbate their mental health issues, creating a vicious cycle of dependency and further detachment from healthier coping strategies and support systems.

It’s essential for PhD students experiencing depression to recognise these signs and seek professional help. Resources like the National Suicide Prevention Lifeline are very helpful in this regard.

Suicidal Thoughts Or Attempts

Suicidal thoughts or attempts may sound extreme, but they can happen in PhD studies. This is because of the high-pressure environment of PhD studies.

Doctoral students, often grappling with intense academic demands, social isolation, and imposter syndrome, can be susceptible to severe mental health crises.

When the burden becomes unbearable, some may experience thoughts of self-harm or suicide as a way to escape their distress. These thoughts are a stark indicator of deep psychological distress and should never be ignored.

It’s crucial for academic institutions and support networks to provide robust mental health resources and create an environment where students feel safe to seek help and discuss their struggles openly.

How To Prevent From Depression During And After Ph.D?

A PhD student’s experience is often marked by high rates of depression, a concern echoed in studies from universities like the University of California and Arizona State University. If you are embarking on a PhD journey, make sure you are aware of the issue, and develop strategies to cope with the stress, so you do not end up with depression. 

Engage With Activities Outside Academia

One effective strategy is engaging in activities outside academia. Diverse interests serve as a lifeline, breaking the monotony and stress of grad school. Some activities you can consider include:

• Social gatherings.

These activities provide a crucial balance. For instance, some students highlighted the positive impact of adopting a pet, which not only offered companionship but also a reason to step outside and engage with the world.

Seek A Supportive Mentor

The role of a supportive mentor cannot be overstated. A mentor who adopts a ‘yes and’ approach rather than being overly critical can significantly boost a doctoral researcher’s morale.

This positive reinforcement fosters a healthier research environment, essential for good mental health.

Stay Active Physically

Physical exercise is another key element. Regular exercise has been shown to help cope with symptoms of moderate to severe depression. It’s a natural stress reliever, improving mood and enhancing overall wellbeing. Any physical workout can work here, including:

• Brisk walking
• Swimming, or
• Gym sessions.

Seek Positive Environment

Importantly, the graduate program environment plays a critical role. Creating a community where students feel comfortable to reveal their depression or seek help is vital.

Whether it’s through formal support groups or informal peer networks, building a sense of belonging and understanding can mitigate feelings of isolation and imposter syndrome.

This may be important, especially in the earlier stage when you look and apply to universities study PhD . When possible, talk to past students and see how are the environment, and how supportive the university is.

Choose the right university with the right support ensures you keep depression at bay, and graduate on time too.

Remember You Have The Power

Lastly, acknowledging the power of choice is empowering. Understanding that continuing with a PhD is a choice, not an obligation. If things become too bad, there is always an option to seek a deferment, pause. You can also quit your studies too.

Work on fixing your mental state, and recover from depression first, before deciding again if you want to take on Ph.D studies again. There is no point continuing to push yourself, only to expose yourself to self-harm, and even suicide.

Wrapping Up: PhD Does Not Need To Ruin You

Combating depression during PhD studies requires a holistic approach. Engaging in diverse activities, seeking supportive mentors, staying physically active, choosing positive environments, and recognising one’s power to make choices are all crucial.

These strategies collectively contribute to a healthier mental state, reducing the risk of depression. Remember, prioritising your mental well-being is just as important as academic success. This helps to ensure you having a more fulfilling and sustainable journey through your PhD studies.

Dr Andrew Stapleton has a Masters and PhD in Chemistry from the UK and Australia. He has many years of research experience and has worked as a Postdoctoral Fellow and Associate at a number of Universities. Although having secured funding for his own research, he left academia to help others with his YouTube channel all about the inner workings of academia and how to make it work for you.

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You Are Not Your PhD: Managing Stress During Doctoral Candidature

• First Online: 11 September 2019

Cite this chapter

• Ricky Wai Kiu Lau 3  

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11 Citations

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As a PhD student, I experienced significant stress which impacted on my wellbeing during my candidature. In this chapter, I reflect on my doctoral journey, exploring the causes for my increased feelings of stress and anxiety. I analyse my experiences through the lenses of the transactional model of stress and coping, the impact of imposter syndrome, and the effects of comparisons with others. Finally, I provide several strategies to help other PhD students manage their levels of stress and anxiety in their doctoral candidature.

Many PhD students take the view that if you’re not doing overnight experiments, missing meals, or binge drinking, you’re not doing it right. Academics Anonymous (2014), para. 17 .

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Academics Anonymous. (2014). There is a culture of acceptance around mental health issues in academia. The Guardian . Retrieved from https:// www.theguardian.com/higher-education-network/blog/2014/mar/01/mental-health-issue-phd-research-university

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Acknowledgements

I would like to thank Vista Bhopti for sharing her clinical psychology expertise during the preparation of this chapter. I would also like to acknowledge the MBio Discovery Scholarship that enabled me to conduct my doctoral studies.

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Lau, R.W.K. (2019). You Are Not Your PhD: Managing Stress During Doctoral Candidature. In: Pretorius, L., Macaulay, L., Cahusac de Caux, B. (eds) Wellbeing in Doctoral Education. Springer, Singapore. https://doi.org/10.1007/978-981-13-9302-0_6

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10 Effective Stress Management Tips for Ph.D. Students

Did you embark on a PhD with a preconceived notion that it’s going to be a stressful journey? If your answer to that was a resounding yes, then you are not alone and definitely not wrong about it either! Sailing through a PhD can be quite daunting. As revealed by a survey conducted by  Nature , over 36% of the total researchers seek help for anxiety or depression related to their PhD. Although these results come from a small sample of around 6300 PhD students worldwide, the results are significant enough to address the prevalence of mental health issues in academia. Stress management is imperative for a smoother and tension-free research outcome.

With passing years, the stress levels among PhD students is worsening. Much has been spoken and written about how to overhaul the system and help students in their battle of coping with stress. However, in reality, the advice to PhD students is just a concept that’s heard and read about.

This article will guide PhD students and will discuss various factors that trigger stress levels at different stages in the life of a researcher. The tips for new PhD students will help them to combat stress and preserve your mental health.

Factors Causing Stress and Depression in PhD Students

Stress management of next generation researchers needs a systematic approach . However, before finding solutions, knowing the root cause is necessary to avoid similar situations in the future.

1. Growing Competition in Your Field

Students often get intimidated by the ongoing research in their field and compare the progress and status of their work with other researchers’ work.

2. Work Overload

Excessive work pressure and relentless overtime working induces anxiety and increases stress levels amongst PhD students.

3. Role Ambiguity

It is often seen that a candidate is unaware about their role in the study and what the supervisor or the Principal Investigator (P.I.) expects out of them as a peer.

4. Physiological Factors

While embarking on a PhD., students often take time to adapt to the physiological changes that come along. Dealing with physical health issues diverts your mind from focusing on your research work.

5. Behavioral Approach

Researchers tend to follow a fixed framework to complete their experiments. When unexpected results are derived, finding an alternative solution to obtain conclusions and scheduling a proper action plan encroaches the minds of a PhD student.

6. Performance Pressure

Most Ph.D students also work while pursuing their research. Hence, maintaining regular attendance, achieving goals, keeping the grades high, and completing assignments while adhering to deadlines can take a toll on their mental health.

7. Relationship with Supervisor

Working in isolation will not take you a long way. Not maintaining a healthy work-relationship with your supervisor affects the research outcome and by extension affects your mental health.

Tips for PhD Students to Overcome Anxiety

The solution to the  rising stress levels and mental health issues  faced by PhD researchers does not solely lie in the institutions providing on-campus mental-health support. Furthermore, it also does not depend on the institutions providing training for supervisors to deal with their group of students in coping with the stress. It also lies in understanding that stress is a consequence of an excessive focus on measuring performance. In addition, other entities such as the funders, academic institutions, journals, and publishers must also take responsibility of the mental health of researchers in a way that is feasible and within their limits.

The late nights and early mornings spent within four walls while completing your PhD, juggling between work and study, papers to publish, supervisors to please, and perhaps also living up to your family’s expectations takes a toll on you.These are some common instances where most Ph.D students are taken aback and left clueless.

The first step in fixing the problem is acknowledging it!

1. Finding an Credible Supervisor

As your supervisor is someone who will guide you throughout your program and help you face challenges, it is imperative to select your supervisor carefully. This process of identifying an incredible supervisor could get difficult and leave you confused. But a trick to deal with this is identifying a supervisor who is supportive, actively working in your field, has a strong publication record, and can give you sufficient time for mentoring.

2. Find the Right Research Funding Body

High rates of stress and depression arises at this stage of your PhD Strategizing your path into  choosing the right funding body for your research  is very important. Focus on maximizing the value of your research rather than just looking for monetary support.

3. Time Management

As a researcher, the key to a  stress-free research workflow is effective time management . Prioritize your tasks and plan your day based on the same. Set realistic and achievable goals. Do not overwhelm yourself with too many tasks to be done on a single day. Online project management tools such as Asana, Trello, ProofHub, etc. will help you to be on the top of your tasks.

4. Maintain a Healthy and Professional Supervisor‒Student Relationship

Finding yourself alone is quite normal for most people. Try building new connections with your colleagues and be affable to everyone. Maintaining a healthy and professional supervisor-student relationship is critical for the success of any research work.  Good communication will give you and the supervisor a clearer picture of your work. Share your honest concerns with your colleagues and supervisor in the most respectful way. If there is minimal response, reach out to the mental health team of your institution to resolve any conflicts amicably.

5. Presenting Negative or In-conclusive Results

There’s nothing to be ashamed of if your experiment does not deliver the expected results. Honest presentation of results is what makes you an ethical and respected researcher in the community,  irrespective of the results being positive, negative, or mixed . Compare your results and review them using tables or charts for effective presentation.

6. Writing Your Thesis

Here’s when you are one step closer to completing your PhD! The journey from here on is only uphill. So don’t push yourself back now. Start with planning your writing activities with a fresh mind. Furthermore, define sections of your thesis and focus on one section at a time. Don’t bother yourself with editing and formatting of the thesis. Complete the writing part first. Work on editing and finally  proofreading  your article to refurbish it in the next stage.

7. Select the Right Journal

Now that the writing process is completed, there’s no looking back from here. But the threat of falling prey to predatory journals cannot be unseen. Make this process easier by finding a journal that is related to your discipline. Consider the impact factor of the journal. Use journal finder tools such as  Enago’s Open Access Journal Finder , Elsevier Journal Finder , Springer Journal Suggester, Manuscript Matcher Tool in Web of Science Master List, etc. Once you have a list of journals, check their aims and scope to ensure your article fits their criteria.

Stress Management Tips for PhD Students and Early Career Researchers

Researchers must understand that completing their PhD is a part of their life and that it will come to an end someday. Whilst pursuing PhD  neglecting your mental health will eventually affect your research outcomes  in future. Therefore, stress management is very crucial to preserve your mental health and lead a peaceful life.

Follow these tips to maintain a work­‒life balance and preserve your mental health:

1. Acknowledging 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 keeping you from achieving your goals. Therefore, once you are aware of the cause, accept it and work in a way to combat it.

2. Talk About the Problem

Being negligent and keeping those bothersome thoughts to yourself will only worsen the situation. Talk about your concerns with people who would care about it and help you deal with your anxiety.

3. Improve Your Organizational Skills

Your  key to successfully completing your PhD  is by managing your tasks efficiently without over-committing. Hence, maintaining a balance between professional and personal work is crucial.

4. Social Involvement

Engage yourself in social activities to keep your mind from spiraling in the pool of negative thoughts. Additionally, join groups that are not related to your domain. Learn to make connections with new people and get to know them better.

5. Rekindle Long Lost Hobbies

Get that old sketch book you left in the groove! Reembrace hobbies you haven’t been able to catch up with for a really long time. In addition, engage in fun activities or games that make you happy.

6. Practice Mindfulness

Try the 2-step exercise called “ The Mindful Pause ”. In this, you pause before or during a stressor and attentively breathe for 15 seconds, followed by one question for yourself — how might I use one of my character strengths right now? Take positive action with any character strength that pops up.

7. Meditate as a Relaxation Response

Spare 10-20 minutes a day, preferably in the morning to meditate. This involves silent repetition of a word, sound, or phrase while sitting quietly with a good posture and eyes closed.

8. Get Involved in Any Form of Physical Activity

Implement any form of physical activity in your daily routine to improve your cognitive and physical abilities. Consequently, the release of endorphins whilst exercising acts as a catalyst in keeping your spirits high.

9. Be Grateful

Acknowledge and appreciate the gift of life. Unleash your gratitude for being able to fulfil your dreams. Furthermore, remember every positive thing that has ever happened to you and express gratitude for having made things possible.

How often have you been stressed out while pursuing your PhD? Have you ever followed any stress management tricks? What are your thoughts on these advices to PhD students? What was your move in coping with stress associated to your research? Has maintaining proper work-life balance been easy for you? Let us know about your and your colleagues’ experiences in combating stress in the comments section below!

I have faced stress and maintaining balance in my life. Working full-time while pursuing a Ph.D. full-time with a family has been challenging thus far. I am going to try utilizing these tips to see how they help.

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Emotional Phases of a Research Project: PhD and Postdoc Stress

Stress is a rather typical aspect of most research projects because every research project has five characteristic emotional phases: You start with naïve enthusiasm, become competent and disillusioned, you want to give up (the stress phase, slump or dip), you recover, and finally, you round up and exit. How do you survive PhD stress and postdoc stress?

Understanding the General Pattern of PhD Stress and Postdoc Stress Helps You Survive Difficult Times

I have supervised many PhD students and postdocs, and there seems to be a general pattern that appears repeatedly leading to PhD stress and postdoc stress.  Knowing these phases may help to survive the frustration and “The Dip,”  which generally occurs after half of the project is done.

In Year 1, You Start with Naïve Enthusiasm

You start with excitement and energy and learn all the new techniques. You get to know the environment and the key people (secretaries, technicians, collaboration partners, etc.).  You are unaware of the problems and obstacles. You give the best; you have to do a good job.

In Year 2, You Become Competent and Disillusioned, Leading to PhD or Postdoc Stress

In year 2,  you become pretty competent and know how the game is played.  You know the key people and have built important relationships. You also become aware of the limitations of your situation, you understand the technical, personal and political obstacles for your research.

After Two Years, Most Young Scientists Experience “The Dip” – Even More PhD stress or Postdoc Stress

At the end of year 2, you suddenly realize that you have not generated enough data to finish your project in time, many

experiments have failed, your results are fragmented, and only a fraction of your data can be published. After starting with fun and enthusiasm, there is a long slog between getting competent and publishing.

You may start to question the entire project , the study’s design, the validity of your incomplete results, or the competence of your supervisor. You may feel lonely because you are now the only expert on the subject, and even your supervisor knows less than you do about your specific topic.

Furthermore, you may even question your ability to pursue a successful research project (imposter syndrome) or become excellent in your field – read more here:  I am just an average scientist . This is a major internal reason for PhD stress and postdoc stress.

This may also be a difficult time for the relationship with your supervisor.

This is nearly inevitable. It is the classical dip when many young scientists consider quitting research, stopping their projects, or leaving their jobs. It is essential to know about this phase to survive and *not* give up.

In the Third Year, You Recover and Start to Harvest

If things go well, you learn to cope with the stress and recover from the frustration. Your supervisor may have coached or pulled you from “The Dip.” You learn to adapt, become self-sufficient, and be responsible for your success. 

You know the techniques, repeat many processes you have done before, develop efficient routines, and the work becomes manageable again. You create a certain degree of mastery in your field. Often, students finally generate conclusive data, which helps make sense of the previous data.

In the Last Year, You Round Up and Exit

In the last year, you are aware that the end of the project is getting nearer. If your project did not run well, you developed an exit strategy to make the best out of it, published your paper as well as possible, and/or created a nice thesis. 

If your project did run exceptionally well, you will try to increase the quality of the research even more to publish it even better. 

However, in many cases, the project, the funding, or your contract come to an end. You develop an exit strategy and start to think about your life *after* this project. 

You may consider the next project(s) and/or the next career move within or outside of academia.

The phases are not always linear

I have seen these five phases again and again when working with PhD students and postdocs. It’s important to note that these phases of stress and resolution might not always be as linear or universal as presented. Individual experiences can vary significantly based on personal circumstances, the nature of the research, and the environment of the academic institution.

However, knowing the general patterns will help you substantially handle your situation much more easily.

Postdocs Go Through the Cycle Faster – Repeated Postdoc Stress

If postdocs have a 2-year contract, they go through the cycle faster because, after one year, they realize that there is only one year left to finish the project and publish the paper. 

The considerable risk is to leave with one or several unfinished projects, which do not serve to find the next position because they are not published. 

The supervisor may help get additional funding to extend the contract, especially when the project is big, or there are several unfinished projects. 

This may restart the cycle of postdoc stress (naïve enthusiasm, disillusion, dip, recovery, and round-up) .

If You Are Frustrated for a Longer Period, Check Carefully Whether You Are in “The Dip”

If your research project sucks, you may be just in the classical dip. Discuss your concerns with your colleagues and your supervisor to ensure that your frustration is only a result of the emotional phase of your project and not a result of a poorly designed project, lousy working conditions, scientific misconduct, a colleague who is a bully, or  an abusive supervisor . 

Be aware that “The Dip” is also not easy for your supervisor because they must convince you that the project will probably be successful and that you must endure to finish it. However, there is always a chance that a research project ends with negative findings or, in rare cases, even fails altogether. 

If you realize that your project is not well-designed, you have an excellent opportunity to improve the design or make the difficult decision to find another or a complementary project.

The Psychological Effects of “The Dip”

Most young researchers experience the same dip, but everyone’s journey differs. They compare themselves to each other anyway. “The Dip” may increase the competitiveness. 

Therefore, young researchers must talk to and help each other as many experience similar struggles, even if they may be afraid to admit it due to competitiveness. 

You may be afraid that discussing your situation may make you appear weak. This is a heavy misconception. However, whining and complaining track you down emotionally and are indeed perceived as a weakness. 

In contrast, acknowledging that you are going through the classical dip and doing something about it (working hard to generate more data, finding alternative working hypotheses, improving or adding new techniques, discussing the study design, etc.) is a sign of strength, maturity, and professionalism.

The Role of the Supervisor in Handling Phd Stress and Postdoc Stress

The supervisor should help you to survive the emotional turmoil of “The Dip” by staying calm and focused. It is *not* the supervisor’s task to become your psychotherapist but to give you emotional and technical guidance. 

A good supervisor will help you to focus on the finish line (publishing your paper and finishing your thesis) and how to handle your concerns. Please do not forget:

• Most supervisors have not been educated on how to do that.
• Young supervisors may also experience “The Dip.”

Why are Phd students and postdocs so stressed?

Over the past decade, postdoctoral population growth has led to a pretty competitive atmosphere in the academic job market over the past decade. In addition, a postdoc salary often does not reflect the long hours and dedication required, leading to discussions about the academic system’s reliance on what some call cheap labor. 

The financial hardships faced by many PhD students are a major source of stress. Balancing a full-time job with PhD work can be overwhelming, leading to much stress and sometimes severe symptoms of mental health issues. Thus, it is essential to check out  free or fully funded PhD programs  before you make choices that lead to increasing debt.

Graduate students and postdoctoral scholars often face high levels of stress and pressure in academic institutions, which can lead to PhD burnout or postdoc burnout. You should be aware that certain  myths in science let you work too much  and still make you feel guilty about not doing enough.

In the current climate, national origin, sexual orientation, and gender identity may be targeted in the work environment, adding to the stress. If you are in a toxic environment, you might consider  quitting your current position  to protect your well-being.

Postdoctoral researchers may find that one deadline after the other, excessive reviewer requests of academic journals, and academic publishing requirements add to the pressure. Being a first author on publications can significantly impact your future career prospects, especially for those seeking a senior position. 

It’s a tangible result of hard work and has a positive impact on your career trajectory. However, publications are often seen as a benchmark for good scientists by young scientists. However, there are several other  qualifications and skills that are essential for an academic career . 

Lack of job security  is a significant  stressor  for many  postdocs under pressure , as the academic job market is notoriously competitive and the number of postdocs is increasing. Thus, postdocs aim for  tenure-track faculty positions  that provide more job security and retirement benefits than postdoc positions. 

How to Handle the Stress Phase, the Slump, the Dip?

Suppose you are frustrated for a more extended period (= several weeks or months), your general working conditions are fine, you get along well with your supervisor, and the project is, in principle, well-designed. 

In that case, you are probably in the “The Dip.”  

Typical characteristics of “The Dip” are doubt, frustration, low energy, and low productivity. Often, young scientists have generated a lot of results that are somehow not publishable yet. The results may be fragmented, and essential aspects must be investigated. 

Or the results may be inconclusive, and there is no clear answer to the questions addressed. 

Or the results may be all negative. You may wonder whether you should  publish a negative study .

Knowing this is a  classical phase  most young researchers go through is one key to enduring. 

Effective time management is a key skill for PhD candidates and postdocs. Balancing postdoc or PhD work and personal life is challenging but essential. Additionally, building a strong network of social support can significantly reduce the risk of developing mental disorders during the postdoc or PhD journey.

Engaging in social events and cultural and physical activities, and allowing free time for oneself are small but significant steps toward maintaining a healthy work-life balance.

Postdocs may find it additionally challenging to balance their daily tasks with the need to find a permanent position. In such a case, you need to check out the professional development opportunities of your institution and get advice on navigating the academic job market from experienced faculty members. 

However, if your postdoctoral training does not lead to any progress after two years, you might consider it a good thing for your career path to  quit your postdoc and find a better position .  

Preparing for Life After Postdoc Reduces the Stress

The best strategy to reduce your stress and build resilience is to  develop a solid vision of your life after your postdoc . Postdoctoral positions do not guarantee employment in the future – but your life experience as well as the technical and transferable skills gained during your postdoc, are invaluable for any future job.

As you near the transition call of your postdoctoral journey, consider your personal situation and all career options. Reflect well whether it’s pursuing academic positions and becoming an  independent academic  (group leader, professor) or seeking non-academic jobs (industry, policy, etc.). Therefore, you must carefully reflect whether being a professor is worth it.

To find clarity, you might enroll in my  course on finding your dream job in science .

For international scholars, this transition might involve additional considerations, such as visa status or opportunities in other countries. After clarifying the rules and regulations, you will feel much more secure.

Did You Consider Alternative Careers?

Only 3 % of PhD students and 10% of postdocs become professors . Thus, considering an alternative career makes a lot of sense. There is no reason to worry about a  stigma attached to leaving science. More than 90 % of all scientists find work outside academia.

Pursuing an academic career is not the only way to succeed in science; the real world offers a myriad of opportunities. Postdoctoral experience can be enriched by engaging in new projects that may lead to successful careers outside the traditional academic research path. 

Academic advisors and human resources at universities and or research institutes can provide guidance on alternative careers, including administrative or management roles in academia, positions in human resources, or as employment agency consultants.

Finally, industry positions can offer an alternative with potentially better health insurance and retirement plan options compared to the low pay and insecurity of  academic postdoc roles that do not necessarily lead to an academic career . 

However, be aware that academic faculty members are often  not the ideal mentors to give advice on transitioning to industry positions .

Get Professional Help for Phd and Postdoc Burnout

In some situations, it is not just a dip. Dealing with mental health issues is a reality for many in high-pressure working environments in academia. Even if you do not consider your workplace ‘toxic’ or ‘bad,’ the pressure may be overwhelming.

PhD or postdoc burnout is a serious issue. This detrimental stress can lead to depression and anxiety. Postdocs and PhD students need to recognize the warning signs and seek confidential help from mental health professionals. Asking for help and getting help is not a sign of weakness but of intelligence.

Especially when you experience some kind of  abuse by a supervisor .

Seeking professional mental health support is not just a last resort but can be a proactive and positive step at any stage.

Navigating a challenging research project can often lead to mental health problems due to the lot of stress involved. It’s crucial for doctoral students and postdocs to recognize the early signs of a mental health crisis and seek appropriate support. Incorporating regular exercise and maintaining a social life are effective strategies for managing stress levels – but sometimes, it is not enough.

A growing concern in higher education is the mental health crisis among young researchers. Nowadays, most supervisors know that addressing a PhD candidate’s mental health or a postdoc is as crucial as their academic success. Therefore, more and more universities offer comprehensive support services to address mental health symptoms and provide social support.

On-campus resources, like mental health services and staff assistance programs, often include psychologists and therapists trained to address the psychological distress associated with academic pressures and related traumatic experiences such as a toxic work environment.

Who can help with Phd burnout or postdoc burnout?

If you feel burnout as a young researcher, you might hesitate to reach out to mental health services and support groups because they might not understand the unique challenges of academic life. You might be ashamed that you ‘can not handle the pressure.’ However, most academic institutions have services that support PhD students and postdocs under challenging phases.

Often, it is enough to learn stress management techniques to maintain your well-being. Family members can be supportive by understanding the long hours and stressful nature of the work involved in graduate school and postdoctoral training.

However, if you are working in a toxic environment or you have to  handle an abusive supervisor , you must reach out for help and support from persons who are not part of the environment. Remember, taking care of your mental and physical health is not a luxury, but a necessity, especially in the long haul of an academic career.

What to Do Now to Handle PhD stress and Postdoc Stress

• Keep calm and carry on.
• Ask for technical help.  Often, a new perspective is very useful when you feel stuck.
• Ask for emotional support . Talk to your friends. Find a support group. Most universities provide psychological services for students. They are free and there for you to use, so take advantage!
• Discuss your concerns with your supervisor and colleagues, but remember that sometimes there is no easy solution.
• Learn to set boundaries.  If   there is too much work put on your shoulders, unrealistic expectations, and people request too much of your time or energy, you are allowed to set boundaries and say “No.” Stay firm but friendly; most people will respect your time and energy more.
• Limit complaining and whining  because complaining tracks you down emotionally. Keep a positive spirit to stay motivated and energetic. Your colleagues will appreciate it as well.
• Do not tell everybody a “victim story”   because this enforces your frustration.
• Be aware that the work is never “done,”  and the project could go on forever, but you have to wrap up sooner or later to publish your paper and/or finish your thesis. 
• Reduce or eliminate social media, alcohol   (or other drugs), and bad food , which may reduce your cognitive performance and your general fitness.
• Engage in physical exercise.  Make time to activate your body and mind and to release tension.
• Take time off! Do not work day and night.  Give yourself enough time to take care of your well-being by engaging in social activities.
• Get informed and prepare for your life after your PhD or postdoc.

If you are in “The Dip” right now, I wish you strength and good results! 

Frequently Asked Questions (FAQ)

Q: how do you manage stress during a short, two-year postdoctoral research project.

A: Focus on getting publishable results. Do not focus on a big multiyear project. Create a manageable to-do list, take regular breaks, and maintain open communication with coworkers and supervisors. Regular physical activity and good sleep habits can also help. Remember, going through emotional phases during your project is perfectly normal.

Q: How do I manage my relationship with my coworkers in a tense research environment?

A: Open communication, empathy, and a willingness to give and receive feedback are crucial. However, if others misbehave, discuss it first with trustworthy persons not part of the group. Develop a good strategy to address this behavior with your supervisor to avoid your complaint being seen as competitive behavior.  

Q: How does the overall environment affect my mental wellness during my PhD or postdoctoral period?

A: The environment, particularly if it’s ‘toxic,’ can significantly affect your sanity. Harassment, constant pressure, and a lack of support can result in significant stress. Do not hesitate to seek help if you notice a degradation in your mental health.

Q: How important is it to persist through difficult phases of my PhD or postdoc?

A: It is hugely important to persist. A research project is always an emotional rollercoaster, with high highs and low lows. Persistence helps you overcome obstacles and builds resilience for future challenges.

Q: How do I handle feeling like ‘I cannot even do this anymore’ during my PhD or postdoc?

A: If you constantly feel like ‘I cannot even do this anymore,’ it may be a sign of burnout. Talking to a therapist, taking time for self-care, or discussing your workload with your supervisor can be constructive steps forward.

Acknowledgments

I have used AI systems, including Grammarly, Google Bard, and ChatGPT, to enhance the English and comprehensiveness of this article. This post may contain affiliate links, meaning I get a small commission if you decide to purchase through my link. Thus, you support smartsciencecareer at no cost to you!

Recommended reading

The following articles may also interest you: 

• Is being a professor worth it?
• Four myths about scientists that let you work too much!
• How long does it take to complete a doctorate?
• For how long should I be a postdoc?
• Should I quit my postdoc?
• How to get over narcissistic abuse by a supervisor?
• Should I become a long-term postdoc?
• Should I publish negative results, or does this ruin my career in science?
• Why professors do not train you for the non-academic job market – and how to handle it!
• Pressure or pleasure – what produces better science?
• Should I Become A Professor? Success Rate 3 %!
• Career or contribution
• Am I good enough for a career in science?
• I have no idea where I will be in two years
• Will I find a job as a scientist?
• I am just an average scientist – what can I do?

Sven Hendrix is a Professor of Neuroanatomy at Medical School Hamburg (MSH) in Germany. He leads a research group dedicated to the neuroimmunology of brain repair and the development of xenofree organoid models as alternatives to animal experiments. Additionally, he serves as the speaker for CENE, a center focused on academic career development across MSH, Medical School Berlin (MSB), and the Health and Medical University (HMU) in Potsdam and Erfurt, Germany.

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Experienced PhD stress in the world of academia

The academic world has changed a lot over the passed decade which has resulted in the deteriorating status of the researchers [2], a lot of work-related stress ( PhD stress ), and mental health issues for people working in academia [1],[3]. According to study [3], 47% of the PhD students in Berkeley reached the threshold for being depressed, and according to study [1], 40.81% of the PhD students in Flanders, Belgium felt under constant strain. Compared to highly educated professionals or students, people with a PhD or PhD students report much more mental health issues [1],[2]. Feelings of being powerless, helpless, stressed, depressed, unhappiness, and being unable to enjoy every day activities are common among people working in the academic field. On top of that, low self-esteem and perfectionism are common among academics [19]. Job insecurity, temporary contracts, too many PhD students and too little faculty positions, and changes in the funding policies are some of the contributing factors to more PhD stress [1],[2]. The biggest problem for most people working in the academic world is that they can’t do anything about these contributing factors: you join the rat race or you’re out!

Fortunately, PhD stress and the chance of developing mental health issues can be reduced to a minimum with the tips on this page. This article focuses on PhD stress , its causes and ways to reduce the experienced stress levels.    

PhD stress – Why do PhD students experience so much stress these days?

There are several contributing factors that add to the stress PhD students experience:

• Future perspective : poor promotion/job prospects; temporary contracts [1],[2].
• Personal life : work-family conflict & family-work conflict [1],[4],[5].
• Work context : supervisor’s leadership style; job demands; job control [1],[6],[7],[9],[10],[11].
• Personality and mental health [8].

Future perspective

PhD stress – Ratio between PhD students and faculty positions

Due to the economical crisis worldwide, many universities and research institutes are experiencing financial problems, because governments have been cutting in the funds for education for years now. Less funding leads to fewer (permanent) job positions or promotions, less money for research, and an increase in job insecurity and short-term contracts [1],[2]. Most research institutes and universities are forced to apply stricter criteria in the allocation of research funds. In some countries, research funds can only be obtained by universities and research institutes if research proposals are accepted by international funding commissions [2]. The cuts in funding can also be seen in the reducing amount of available job positions or promotions; people with a permanent job prefer the security the job gives them over the new challenges they face with a new (temporary) job. On top of that, the amount of PhD students has increased significantly over the past decade, whereas the amount of faculty positions has only slightly increased (see image) over the past decade [1]. More PhD students for few positions leads to more competition and PhD stress . The increasing amount of PhD students in combination with the poor job/promotion prospects has created a huge pool of unemployed people with a PhD. In short : less money for research and education has lead to more short term contracts , poor promotion/job prospects, more unemployment, more competition, and too many highly educated people (PhD students or higher) compared to the amount of positions available. Consequently, this leads to a lot of PhD stress .    

Personal life

Family to work: work to family by gender

A lot of PhD students or people with a PhD work in the evenings and weekends due to the high workload, which negatively affects their social life (missing out on family time, parties, and date nights with partner). This is a clear example of work-to-family interference. Both work-to-family and family-to-work conflicts are associated with psychological distress [1], job dissatisfaction, and burnout among employees in a range of occupations [5]. A possible reason could be the negative sanctions (at both personal and institutional levels) academic scientists face when family interferes with work [4]. Unsurprisingly, if the departmental climate becomes more competitive and stressful, the probability of work-to-family conflict increases significantly [4]. These circumstances will add to the PhD stress most academics experience, especially if nothing changes.    

Work context

8 bad leadership traits

Stress has a negative impact on leadership styles. When a supervisor experiences a lot of PhD stress , their leadership qualities deteriorate, which leads to higher levels of stress and burnout in their subordinates [6]. Also, destructive leadership is associated with counterproductive work behaviour and a negative attitude towards the organization in subordinates [7].

In other words: reducing PhD stress by applying changes on an organisational level can be effective if organisations focus on leadership styles and job demands and job control.  

Job demands and job control

There is a strong relationship between high job demands and emotional exhaustion and depressive feelings. Job demands are those physical, social or organizational aspects of the job that require sustained physical or mental effort [10]. High job demand and low job control is associated with increased PhD stress . Job control refers to control one experiences regarding the timing of breaks, usage of skills, and working pace [1]. High job demands, low job control, and certain leadership styles in combination with fewer (PhD/permanent) positions in academia creates a PhD stress cocktail so lethal that it’s almost impossible to sustain a health work-to-family life where weekends and evenings can be spend with family.    

Personality and mental health

Some people are more sensitive to stress than others. Certain personality traits such as neuroticism, disagreeableness, and tendency to perceive hostility can all lead individuals to be more reactive to stress as well as to perceive the behaviors of others in a hostile manner [8]. Also, suffering from PTSD, anxiety disorders or mood disorders can increase stress levels, because these mental disorders negatively affect daily life and work performance.    

What can you do to reduce PhD stress?

There are several things someone can do to reduce PhD stress and to stay as productive as before. For some people, small changes and adjustments are sufficient, whereas for others, it means they need to develop a whole new way of living and working. In some cases, the stressor will disappear, in other cases, however, coping skills will be offered to deal with them, because it’s difficult to control them (think of leadership style). Let’s have a closer look:  

Adopt a healthy day and night rhythm

An unhealthy day/night rhythm can cause all kinds of changes in peoples’ behaviour and mood. In general, sleep disturbance impairs quality of life. Compared to good sleepers, people with chronic sleep problems experience more psychological distress and impairments in daytime functioning [13]. People who experience sleep disturbances (or nightmares or insomnia), for instance, have significantly more suicidal thoughts and behaviours [12]. And right before people experience a manic or depressive episode, they report sleeping problems [13]. Therefore, it’s important to keep a healthy day/night rhythm: use the bed(room) only for sleeping; sleep a minimum of 6,5 and a maximum of eight hours a night [13]; switch off electronic devices one hour before you go to bed; develop a bedtime routine (brushing teeth, taking a shower, read for 10 minutes, turn off light); immediately leave the bed when you wake up (no snoozing).  

Adopt a healthy lifestyle

A healthy lifestyle both prevents and reduces the amount of stress one experiences [14]. People who’ve adopted a healthy lifestyle, pay attention to their nutrition, are more in touch with nature, exercise and relax regularly, and possess stress management skills and/or meditate [14]. Exercise and meditation do not only reduce the amount of stress one experiences, they also help reduce symptoms of anxiety and depression [14]. At the same time, both meditation and exercise force you to take a mental break from work/study related activities, and give you time to recharge mentally again. Paying attention to good nutrition indirectly affects the stress levels one experiences, because it prevents people from eating too many calories, and to eat healthy and varied. Obese people are at higher risk of developing depression; the odds increase for severely obese people [15]. Herbal and nutritional supplements such as kava, passionflower, Lysine, and Magnesium help reduce symptoms of anxiety [16], and thus add to the reduction of PhD stress . NOTE: Next to taking in anxiolytic ingredients, users of passionflower and kava may also consume ineffective of possibly toxic substances [16]. Therefore, it’s important to discuss the intake of herbal medication with your General Practitioner. Avoid (too much) coffee and alcohol. Although coffee has a stimulating effect on people, on the long run people can get dependent on caffeine with means that they need more caffeine to experience the same stimulating effect as before. Unfortunately, regular caffeine and alcohol intake leads to feelings of fatigue and tiredness.  

Visit a specialist

Visiting a therapist or counselor when someone feels emotionally or physically exhausted, also known as burnout, or depressed, suffers from symptoms of anxiety or has self-esteem issues is highly recommended. Sometimes, people cannot get better on their own and need a professional to treat or guide them through this process. It is possible that work or study is so demanding that it exhausts you mentally or physically, which increases the chance of developing a mental disorder or symptoms of mental disorders. Sometimes, (old/childhood) traumatic experiences resurface or get triggered, which can lead to sleeping problems, irritability, flashbacks, numbness, and eventually reduce the productivity levels needed to perform at work or for study. For others, low self-esteem may cause a lot of PhD stress , because they constantly question their own academic (writing) skills and are afraid to make mistakes. This may result in perfectionism and perfectionism leads to more worry and rumination about work [19]. Worry and rumination add to stress levels.  

Use a family calendar

People working in academia may experience a lot of work-to-family and family-to-work stress [1] due to job demands and family obligations. A lot of the problems within families are caused by self-centeredness: the intense desire to achieve desired goals and little tendency to satisfy the others’ needs [18]. Although there is no relationship between communication skill level and marriage satisfaction [17], there is a relationship between marriage satisfaction and conflict resolution: a domineering, authoritarian or autocratic control of the conflict leads to less marital satisfaction and longer lasting conflicts [18]. Due to this approach, partners are less likely to adjust to their partner’s needs and competition and feelings of jealousy between them grows [17]. Knowing in advance what someone’s schedule is, prevents surprises, conflicts, and increases the likelihood that the partner will adjust their schedule a little. A family calendar is very helpful for those who have a busy schedule and have children. People can plan events and deadlines way in advance and it reduces the experienced PhD stress significantly.  

Schedule breaks

It is common for people in academia to work on articles for hours at once, because they need to get into a flow (increases their productivity). Unfortunately, writing/working for hours without a proper break is exhausting on the long run, and makes people less emotionally available (which leads to more conflicts at home). Consequently, people become less productive which will lead to longer writing shifts. Therefore, it is important to have regular breaks of 10 minutes, and to have one big break of one hour around lunch time. Exercise, relax or socialize with friends in the evening. This will help you recharge your battery for the next day.  

Have a support network

Having a support network moderates the effects stress has on psychological distress and significantly improves quality of life [20]. Also, a support network is a strong predictor of a person’s physical health and wellbeing, and helps people cope with phd stress. Intimate social relationships, rather than family relationships, is the strongest predictor of overall life satisfaction [20].  

Have a back-up plan

Temporary contracts, less funding for research, too many people with at least a PhD (compared to the amount of positions available), and a strong competitive field, significantly reduce the chance that one will finds a PhD position or job in their desired field. Add the fact that switching careers is considered a failure (because you were not good enough), and it becomes clear that this may be the most difficult piece of advice to follow-up on. Unfortunately, it’s a fact that most people who do their PhD will not end up working in academia, or will have to live from temporary contract to temporary contract. Especially the latter adds to the experienced PhD stress . Make sure you have a back-up plan. Discuss with family or friends how long you will try to get (a) a PhD position or a permanent position in your desired field, before switching to plan B. Discuss what plan B will be and make sure that you like plan B, and that finding a job is easier with plan B.  

Schedule regular meeting with your supervisor/boss

Communicate with your supervisor/boss to know what he/she expects of you and to keep them updated about your progress. Depending on your boss’s leadership style and personality, it is likely that you boss will not ask too much of you when he/she knows how much you have to do still.    

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• [18] Esmaeilzadeh, M., Reza Iravani, M., & Ghojavand, K., 2015. Study relationship between conflict management styles and marital life quality among spouses, parents of elementary school students of 3 district in Esfahan City. Advanced Social Humanities and Management, 2 , 88-93.
• [19] Flaxman, P. E., Ménard, J., Bond, F. W., & Kinman, G. (2012). Academics’ experiences of a respite from work: effects of self-critical perfectionism and perseverative cognition on postrespite well-being. Journal of Applied Psychology, 97 , 854.
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How to manage Phd stress, anxiety and disillusionment

Either that or they feel like this is the only path that could possibly delay the pains of job hunting.

Whatever be the reason, one ends up in grad school, one looks forward to an experience of academic growth, with the professors. The professors, they think and hope, will walk them through the expansive mire of intellectual space.

All that quickly fades away, much like the career of a-once-popular Baba Sehgal. It starts with qualifiers, comprehensive exams, proposal defense- many names but all with the same intent, an initiation of sorts, to getting used to being intimidated.

With the load of courses and teaching assistantships , one gets little time, if any, to start research. Well, at least that’s how it works in most of the US, unless you get some kind of a fellowship and don’t have to worry about earning a living through teaching. When I say earning, though not being paid in peanuts, it is just enough to buy a sack of peanuts and rent a measly apartment to store it in.

Now, having completed the obligatory dance-around-the-fire, one is ready to start on their doctorateship . After careful consideration of – which field to go to, whether Prof. X has funding to last ones’ thesis, and whether he would pass the congeniality test, in the last month’s issue of the Cosmopolitan – one chooses their advisor, Prof. Right.

Call me cynical, but six and a half times out of ten, advisors turn out to be that guy your Mom warned you about. It is not that advisors want to be mean. It just so happens that after years and years of dealing with students, bean counting funding agencies, over-critical paper reviewers, school administrators and financially disappointed family members, the only people they feel almighty over, are their PhD students.

Since, churning anecdotes is my favorite thing, here’re some.

In an unnamed school, an unnamed advisor had forbidden, his unnamed student, to return to his home-country to visit his critically ill father-in-law, Mr. Patel. There is no need to take leave to meet distant relatives. Try telling your wife that her parents are nothing but distant relatives who don’t concern you!

In another unnamed school, another unnamed advisor made his student work 7 days a week, without a break, for 15 hrs everyday. The student was from one of those troubled countries who couldn’t just visit home, on a whim. He sent for his mom, to meet him after 5 years. In the two weeks she was visiting, his advisor let him stay home for just one weekend!

I know, I am known to see the worst in people, and there are advisors who treat their students with respect and consideration. But that doesn’t take away from the fact that the system relies a lot on the relationship between students and their advisors. And such a system is too delicate to not cause any stress.

PhD research is a demon in itself. It is not always easy for students to transition from the receiving end, of education, to being the ones who are finding new things about a subject matter. One can spend 5-6 years on a project and end up with no result, or be told that someone has already published a paper on the same problem she/he has been pursuing. It is not uncommon to find PhD students, in their final years, to reach a state of impasse. Often students show symptoms of, what is called, an impostor syndrome . Feeling like they are frauds, pretending to be intellectuals, in academia. With constant intimidation from advisors and bleak job prospects, this feeling is quite understandably reinforced. Questioning, ones’ decision to pursue a PhD, becomes a common theme among students.

With this much overwhelming cynicism, disappointment, intimidation and overall disillusionment, how can a PhD student keep up with demands of the program?

According to a study, at University of California at Berkeley , nearly 47% of surveyed PhD students showed signs of depression, highest numbers being in the humanities and arts departments. Nearly 10% of them had even contemplated suicide during their program.

The root of these depressive feelings are related to their PhD in more ways than one. Feelings of disillusionment, are also woven into the feelings that lead to depression. Uncertainty in future job prospects, financial instability, isolation, lack of clear academic progress, not feeling valued, strained relationship with advisor, health and sleep deprivation, all add fuel to the fire.

How then, can a student seek help? One can begin to answer by suggesting a few things.  

How to manage Phd Stress, Anxiety and Disillusionment

1. have a social life.

It is absolutely essential to have friends/agreeable family as a support system. You can always find this one gal/guy who is always in the lab, in the library, reading papers, studying. While still being an excellent means to complete ones’ PhD a year before others, it can make such a student unable to define her/his existence beyond the program. In its worst form, it can even lead to depression.  

2. Cultivate Hobbies and Interests

I got hooked on carpentry and old TV shows, during my PhD. In fact I know enough American criminal law, from Law & Order , to arraign and prosecute any psychopathic murderer…as long as they confess. Hobbies are an excellent medium to channel ones’ frustrations away. Hobbies are a well-suggested means of countering stress and depression. It takes care of the constant obsessive pattern of research, that students subject themselves to.  

3. Stay Healthy

PhD students are notorious in treating their health as secondary. Sleeping 3-4 hours, keeping odd hours, surviving on cheap and low quality food, and stressing way too much. All this comes at the cost of a healthy body. Stress, being a self-feeding phenomenon, makes it easy to prey on constitutionally weak students.  

4. Improve relationship with advisor

During my PhD at Michigan State University, I was blessed with an excellent advisor who, however, was not beyond the occasional loss of temper. After one such occasion, I had gone back to his office, later, to tell him that I couldn’t continue working for him if I was going to be scared of his temper all the time.

And amazingly, he apologized. I, who had never spoken my mind to another Professor, before in India, wasn’t expecting to be apologized to.

But I learnt a lesson from that episode. Professors are just humans, not aliens with superpowers. An honest confrontation could possibly be their kryptonite.

With an open relationship, with ones’ advisor, a student can begin to address the feelings of inadequacy in her/his work. With that, will come, confidence and the much needed self reliance.  

5. Have a Plan B

What if academia is not your thing? You can get a PhD and still decide to go do something else. The web is full of career change stories . Having some plan to fall back on, can be the reassurance needed to carry on and not be stressed about the what-ifs .  

6. Don’t be afraid to seek help

Follow some simple steps to manage stress, as has been summarized in the articles, 5-a day stress management techniques or 15 stress management tips . Talk to friends/family and seek counseling, at the University health facilities or avail of a free online counseling startup facility .

In the end, PhD is an ambitious and challenging program. The optimum qualities, for success, are determined by many factors, many of which are beyond hard-work and intellect.

PhD students have more to gain by learning how to keep themselves from getting carried away with stress and doubt. One can then hope to still keep up with the optimism, one started with, and leave that much-desired mark, and not a stain, in academia.

3 thoughts on “How to manage Phd stress, anxiety and disillusionment”

Very useful article! Interestingly, these constitute a healthy practice at any stage of life. We have a tendency of taking ourselves seriously, perhaps, a little too seriously. And that too in our familiar and comfortable constructs, whatever those may be. For me, the entire phD-experience kept shattering this, repeatedly. With some combination of the above, it was possible to improvise and adapt, to the point that stress could induce creativity, almost a Pavlovian one.

At any rate, for me, phD and managing through it would remain as a trailer to how life in the real world is.

@rakhi, How can you have the patience for post doc. Am confused between phd and ms because i think i may not have the endurance for phd though i like that option

The answer is so subjective, Ronit. All I can tell you is that whatever program decision you make, you should be looking into its benefits after you get the degree. What field are you in? It always helps to see the career path that your seniors have followed. What job options are there post MS and/or post PhD? By what age would you be possibly graduating from your PhD (‘coz trust me, that matters)? And many more considerations that would be pertinent to your field, personality, institution, your adviser and so and so. I guess what you can do is identify your field of interest, talk to potential advisers, see if you think it is feasible in terms of time and money and then perhaps you will have more information to make the decision. Did that sound helpful?

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End of phd stress and burn-out

Economist 9ec9

I'm at the end of my PhD (going to market next year), and I think I reached my limit. I put so much expectation on myself that I'm working constantly, burning out and I can't even imagine what the next year will be.

On top of that, I have no emotional support. I guess that's why I'm venting on ejmr.

Any advice (serious)?

Economist 9eb6

It’s good you’ve worked hard. Take a break and try to work in more moderation going forward. And remember that the outcomes here are generally not existential; that is, you can live a good life no matter what happens on the job market (unless you are trying to avoid Bakhmut).

RusBreakfast Rep: -22

unless you are trying to avoid Bakhmut

Bro why did you add this last part, now I feel bad :(

Economist 91f3

This is a warning to all prospective PhD students. This is not an easy life. Please consider this path extremely carefully. Even though you may enjoy economics, have done well in classes, enjoy research, and professors think you're great, it still may well be that this is not a good career path for you.

For instance, lots of people enjoy basketball, are talented at it in high school, performed well, but will nonetheless not do it professionally, where it is extremely difficult to make a living unless you're in the NBA.

While not quite as extreme, students underestimate just how competitive and difficult academia, or even just a PhD program are.

Economist c476

What is really all worth it? I doubt it, tbh.

Economist b361

I just defended my dissertation and got an OK placement in an awesome location. Similarly to you, I am burnt out - hard.

I think the advice that you should take a vacation, take time off etc. is a bad one. If you are burnt out, you will feel better on vacation, only to feel terrible when you go back to work. what I will try is to decouple my work life from everything else and start to layer fun activities across my week (whatever hobbies you have). I think just taking time off is not sufficient, you have to build your life about interesting and enjoyable activities rather than being focused on work 24/7 with all the pitfalls of academia (constant rejections, terrible co-authors etc).

Economist 0458

OP, the unemployment rate among Econ PhDs is close to 0%. You’ll find work somewhere. Don’t sweat it if you end up in industry. I’m tenured, but I’ve worked private sector too. They’re both better livelihoods than 95% of people can boast.

Economist 5ed0

Get the heck out of macadamia! It’s a dungeon and any direction outside it is preferable

Economist 9d25

Economist b4b0

Usar ChatGPT

Economist 51fa

No advice but I was in the same situation a few years ago. All I want to tell you is that you never know what is going to happen in the future. Things look bleak now, but a year from now you might find out the market likes your work much more than you do yourself (because of all the hard work you have put in). How things turned out for me were so different from how I imagined it would go, I have now learned it is pointless to think about the future. Take a day off, and then come back to your papers.

I'm at the end of my PhD (going to market next year), and I think I reached my limit. I put so much expectation on myself that I'm working constantly, burning out and I can't even imagine what the next year will be. On top of that, I have no emotional support. I guess that's why I'm venting on ejmr. Any advice (serious)?

Economist dd82

My advice is to "treat" it right away. Burn out does not go away after a while, and the longer you push through the longer (and harder) it will be to come back.

Taking an extended break is an obvious first step, but it is often not enough. You usually need to incorporate some type of change in your life to avoid getting stuck in old habits. In my experience and of other's I have known in a similar position, things that can be extremely helpful are: 1) Exercising. If you already exercise, trying either a different type of exercise or increase the pace in the one you already do so that you can amp up your stamina. Swimming is a great example. 2) Setting up a major goal outside of work. Be it running a half-marathon or other athletic goals, learning a language or an instrument, learning a new skill, whatever - the important thing is having something that gives you a sense of progress outside of work. This way you have something else to look forward to everyday, and you get the reward of accomplishing things outside of work.

Economist c62d

I felt that way so many times during my PhD. It was a very hard road to my last year. You might be too much in your head. I did feel more burnt out during my fourth year, and now towards the end of my PhD I feel ok. But to feel that way, I had to take extra care of myself. You need to figure out what that will mean for you, as it is different for everyone. Someone gave you the advice to find enjoyable hobbies. Just remember that it will take a while till you overcome burnout. You have to be consistent and it will happen. It is very hard though. Good luck to you and on the job market.

Economist a545

Academia is competitive because the alternative is a soul-crushing corporate job with a 2-week vacation per year. I'll take the "stress" of grad school any day.

Economist cb76

One philosophy I had during my PhD that worked well for me (not sure if it does for everyone, of course) is to set what I see as a sustainable level of effort and not pressure myself to work way harder than I want to do long term. I think some people work too much during their PhD in order to get a job that is not a good match for their talent level and optimal work effort, and end up having to continue to overextend themselves. I always figured that if I worked too hard in a way that wasn't sustainable for me and got way overplaced, I would have to keep that level up. I ended up with a decent placement. Could I have gotten a better one if I'd ruined my life during my PhD and not taken any time to do things I liked? Possibly, but I can't imagine I'd have been very happy in that job.

In short, decide what you are comfortable with and work that hard. Unlike what people on here say, it isn't top 10 placement or bust. There are plenty of jobs in this field where you can get to a good standard of living, you'll be fine.

Economist 3b24

This is a warning to all prospective PhD students. This is not an easy life. Please consider this path extremely carefully. Even though you may enjoy economics, have done well in classes, enjoy research, and professors think you're great, it still may well be that this is not a good career path for you. For instance, lots of people enjoy basketball, are talented at it in high school, performed well, but will nonetheless not do it professionally, where it is extremely difficult to make a living unless you're in the NBA. While not quite as extreme, students underestimate just how competitive and difficult academia, or even just a PhD program are.

Aim for computer science PhD if you are quantitative and autistic (e.g., mathematics undergrad and looking into PhD programs to explore). Ironically, you'll most likely learn how real world economics works by doing a PhD by helping build startups, data science applications in business, and so on. CS PhD isn't that much harder than econ PhD (dynamic programming, structural estimation, econometrics, and even game theory, are considered to be the upper limit of CS math).

Economist 2e28

Thankfully I don't work in "corporate" lmfao

- Fed bro making 170k working 10 hours a week

Economist Spence

After completing my PhD, I found myself dealing with significant stress and burnout. Now that this chapter has ended, it's time for me to shift my focus towards starting my career and making a definitive choice. I am seeing the roadmap for devops engineer https://aw.club/global/en/blog/devops-roadmap as a pathway towards my future success. The blend of technology, automation, and collaboration in DevOps aligns well with my skills and interests. I believe pursuing this career direction will not only leverage my academic background but also provide me with exciting challenges and opportunities for growth.

Send Post »

Markup: a blockquote code em strong ul ol li .

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Harvard students end protest as university agrees to discuss Middle East conflict

Protesters against the war between Israel and Hamas were voluntarily taking down their tents in Harvard Yard after university officials agreed to discuss their questions about the endowment. (AP Video: Rodrique Ngowi.)

People walk past the remnants of an encampment of tents in Harvard Yard on the campus of Harvard University, Tuesday, May 14, 2024, in Cambridge, Mass. Anti-war protesters have taken down their tents in Harvard Yard after the university agreed to meet to discuss their demands. The student protest group calling themselves Harvard Out of Occupied Palestine say their camp “outlasted its utility.” (AP Photo/Steven Senne)

• Copy Link copied

A person uses a mobile device to record a person wearing a keffiyeh, right, near the remnants of an encampment of tents in Harvard Yard, on the campus of Harvard University, Tuesday, May 14, 2024, in Cambridge, Mass. Anti-war protesters have taken down their tents in Harvard Yard after the university agreed to meet to discuss their demands. The student protest group calling themselves Harvard Out of Occupied Palestine say their camp “outlasted its utility.” (AP Photo/Steven Senne)

Rotem Spiegler, an alumni of Harvard University, stands near an encampment set up at the university to protest the war in Gaza, Tuesday, May 14, 2024, in Cambridge, Mass. The encampment was being voluntarily removed early Tuesday. (AP Photo/Michael Casey)

Tourists flocked to Harvard Yard on Harvard University to catch a glimpse of an encampment set up to protest the war in Gaza, Tuesday, May 14, 2024, in Cambridge, Mass. The encampment was being voluntarily removed early Tuesday. (AP Photo/Michael Casey)

FILE - Students protesting against the war in Gaza, and passersby walking through Harvard Yard, are seen at an encampment at Harvard University in Cambridge, Mass., on April 25, 2024. Participants at the Harvard encampment protesting the war between Israel and Hamas announced they were voluntarily ending their occupation of Harvard Yard. The student protest group said in a statement that the encampment “outlasted its utility with respect to our demands,” and interim Harvard University President Alan Garber agreed to pursue a meeting between those involved in the protest and university officials. (AP Photo/Ben Curtis, File)

CAMBRIDGE, Mass. (AP) — Protesters against the war between Israel and Hamas were voluntarily taking down their tents in Harvard Yard on Tuesday after university officials agreed to discuss their questions about the endowment, bringing a peaceful end to the kinds of demonstrations that were broken up by police on other campuses.

The student protest group Harvard Out of Occupied Palestine said in a statement that the encampment “outlasted its utility with respect to our demands.” Meanwhile, Harvard University interim President Alan Garber agreed to pursue a meeting between protesters and university officials regarding the students’ questions.

Students at many college campuses this spring set up similar encampments, calling for their schools to cut ties with Israel and businesses that support it.

The latest Israel-Hamas war began when Hamas and other militants stormed into southern Israel on Oct. 7 , killing around 1,200 people and taking an additional 250 hostage. Palestinian militants still hold about 100 captives, and Israel’s military has killed more than 35,000 people in Gaza , according to Gaza’s Health Ministry, which doesn’t distinguish between civilians and combatants.

Harvard said its president and the dean of the Faculty of Arts and Sciences, Hopi Hoekstra, will meet with the protesters to discuss the conflict in the Middle East.

The protesters said they worked out an agreement to meet with university officials including the Harvard Management Company, which oversees the world’s largest academic endowment, valued at about $50 billion.

The protesters’ statement said the students will set an agenda including discussions on disclosure, divestment and reinvestment, and the creation of a Center for Palestine Studies. The students also said that Harvard has offered to retract the suspensions of more than 20 students and student workers and back down on disciplinary measures faced by 60 more.

“Since its establishment three weeks ago, the encampment has both broadened and deepened Palestine solidarity organizing on campus,” a spokesperson for the protesters said. “It has moved the needle on disclosure and divestment at Harvard.”

Harvard alumnus Rotem Spiegler said she’s glad to see the protest being dismantled, but thinks it improper to reward students in part for being disruptive.

“It just should have happened a while ago, and they should have suffered consequences to what they’ve been doing here violating everybody’s space and not respecting any of the university rules that were adjusted even while they were going,” Spiegler said.

Faculty members who supported the demonstration in Harvard Yard said the students achieved “an important step towards divestment from Israel and liberation for Palestine.”

“We honor the bravery of our students, who put themselves at risk to amplify the worldwide call for Palestinian liberation that global leaders have been trying to suppress,” Harvard Faculty and Staff for Justice in Palestine said in a statement.

At the University of California, Berkeley, students demanding the school divest from companies doing business in Israel began removing their campus encampment Tuesday afternoon as protest leaders held discussions with university administrators.

UC Berkeley Chancellor Carol Christ sent the demonstrators a letter Tuesday evening agreeing “to support a comprehensive and rigorous examination of our investments and our socially responsible investment strategy.”

At Harvard, student Chloe Gambol, said the biggest achievement of the Cambridge protest was just shining a spotlight on the situation in Gaza.

“The point of a protest is to draw attention and to make a scene and make a stand and, I think, definitely achieved that based on what we see on all the news. A lot of people are talking about it,” she said.

But Howard Smith, a senior researcher at Harvard, said he was happy to see the encampment go down.

“I think the students were very misguided and, basically, historically incorrect and morally off base,” he said. “But I’m pleased that the situation at Harvard was not as crazy as in some other places.”

Protesters also voluntarily took down their tents Monday night at Williams College in Massachusetts after its board of trustees agreed to meet later this month. Williams President Maud Mandel said dialogue is the answer.

“In a year when personal, political and moral commitments are being tested, I have seen our diverse community members -- including people in the encampment, and people who question or oppose it -- try to engage with each other across differences, looking for ways to exchange views without trading insults,” Mandel said in a statement.

At the University of New Mexico, school president Garnett Stokes warned that the encampment along a busy stretch of the Albuquerque campus needed to be dismantled by Tuesday evening and those who did not comply would be subject to “institutional enforcement.”

The collection of tents and tarps had been in place going on three weeks, inhabited by a mix of activists, some students and homeless people.

Stokes’ message to all students and staff acknowledged the demands of the protesters who have been advocating for a ceasefire along with disclosure of the university’s investment portfolios. She said the school was committed to being transparent.

In western New York, the University of Rochester cleared out an encampment ahead of Friday’s commencement ceremony. Most protesters dispersed voluntarily, but two people unaffiliated with the university were arrested for damaging a commencement tent, school spokesperson Sara Miller said.

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• 14 December 2021

Depression and anxiety ‘the norm’ for UK PhD students

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Chris Woolston is a freelance writer in Billings, Montana.

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PhD students in the United Kingdom are more likely than other educated members of the general public to report symptoms of depression or anxiety, according to a survey.

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How to Combat Finals Week Stress

Students studying at Carnegie Library (Photo by Ross Knight)

Are you feeling stressed or overwhelmed?

Shannon Hefti

With the last day of classes just under a week away, on Monday, April 29, and during Stress Awareness Month, now is the time to remind yourself what stress looks like for you personally, how you can combat it and where to find assistance.

Shannon Hefti , associate director for health promotion at the Barnes Center at The Arch, offers tips to stay grounded during this extra hectic time: know thyself, connect and get moving.

According to the National Institute for Mental Health (NIH) , stress is the physical or mental response to an external cause, such as having a lot of work to complete at the end of the semester or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.

Advice From Barnes Center at The Arch Health Promotion Link

SU News spoke with Hefti, who oversees the strategic direction of the University’s mental wellness initiatives, to find out how to best combat stress during this time of year.

What is your advice for students who are feeling stressed and overwhelmed as the semester wraps up?

Regularly check-in with themselves and their bodies. We know that this time is stressful due to finals and many students packing up to move so it cannot be avoided. But they can do a self-check-in to see how they are managing the stress by listening to their body and the alarms it raises when it is feeling overwhelmed. In those moments, I know it can seem counterproductive to slow down and engage with a de-stressing activity, but it ultimately will help the body to be able to sustain balance during a time we know has several high stressors.

Is there anything students should avoid that could add undue stress during this time?

As I mentioned, we know this is already a time with stressors that cannot be changed, so it can be helpful for students to be aware of what other things cause them stress. Then they can do their best to avoid those activities, thoughts or people during this time. Those other stressors might not be able to be removed from their lives, but if they have the ability to avoid them while the semester concludes it can help to keep the stress levels manageable.

What are your favorite things to do to help combat stress?

Lean into the people, places and things that provide them with positive sensations existing in their lives currently! De-stressing activities can vary from person to person; the most important thing is that it brings the student a positive sensation and is a safe, healthy activity. Common activities that people engage in to de-stress that are accessible and convenient include reading a book for recreational purposes, exercising, listening to music, drawing/painting, meditation, going for a walk outside and talking with a friend or family member, etc.

What are some of the resources available to students to combat stress?

The first resource I would recommend is Headspace —as the premium membership is free to Syracuse University students so they are able to access mindfulness, meditation and other wellness tools right through their phone. Pet Therapy is a great option for those students who want a good cuddle with a dog or the Crowley Family MindSpa if they wanted to utilize the massage chairs, zen gardens, light therapy boxes and more. Using any of the many options on the recreation side of the Barnes Center is a great way to de-stress whether that is a quick workout on the fitness floors, trying the climbing wall, taking a fitness class or checking out the esports gaming room. Booking a fitness class and an appointment for the MindSpa can be done through the Wellness Portal . I also encourage students to connect with their existing social circles, clubs or organizations to lean on each other for support. It is a stressful time for most people, but they do not have to do it alone—connection with one another even if it is just to study is a great way to mitigate stress.

Students enjoy the indoor rock-climbing wall at the Barnes Center at The Arch. (Photo by Angela Ryan)

Stress-Busting University Events Link

Various groups on campus, including the Student Experience Division, Syracuse University Libraries and Hendricks Chapel, are hosting events on campus for students to partake in as they prepare for finals including:

Monday, April 29: Orange After Dark: Syrup-Cuse Midnight Pancake Breakfast Monday, April 29: Finals Lock-In Tuesday, April 30: Reiki Chair Sessions Tuesday, April 30: Donuts with the Libraries’ Dean Tuesday, April 30: Pet Therapy Tuesday, April 30: Destress with DPS Wednesday, May 1: What’s Brewing with the Chaplains? Wednesday, May 1: Pet Therapy 12-1:30 p.m. and 5:15-6:45 p.m. Thursday, May 2: Pet Therapy Friday, May 3: Pet Therapy Friday, May 3: Tennity Ice Skating Pavilion: Open Skate Sunday, May 5: Blessing of Students Tuesday, May 7: Reiki Chair Sessions

Students interact with a therapy dog during a pet therapy session at Barnes Center at The Arch. (Photo by Marilyn Hesler)

Other Recommendations Link

The NIH recommends the following to help combat stress:

Keep a journal. Download an app that provides relaxation exercises (such as deep breathing or visualization) or tips for practicing mindfulness, which is a psychological process of actively paying attention to the present moment. Exercise, and make sure you are eating healthy, regular meals. Stick to a sleep routine, and make sure you are getting enough sleep. Avoid drinking excess caffeine, such as soda, coffee or energy drinks. Identify and challenge your negative and unhelpful thoughts. Reach out to your friends or family members who help you cope in a positive way.

Students in the Meditation Room at the Barnes Center at The Arch (Photo by Ross Knight)

More From Forbes

5 key takeaways from the s&p 500 q1 earnings season.

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(Photo by Smith Collection/Gado/Getty Images)

The recent earnings season provides insights into the financial health of the S&P 500 companies and the health of the U.S. economy. With 92% of firms reporting, 78% have surpassed earnings-per-share expectations and 59% have exceeded revenue forecasts. An above-average number of S&P 500 companies reported positive earnings surprises, quelling fears that the profit cycle had peaked.

Profit margins for the S&P 500 for Q1 in 2024 were 11.7%, which is above the previous quarter’s net profit margin of 11.2%, and above the 5-year average of 11.5%. Seven sectors saw margin expansion while three sectors experienced margin contraction, according to data published by FactSet .

For Q1 of 2024, the year-over-year earnings growth rate for the S&P 500 is tracking 5.4%, the highest growth rate reported by the index since Q2 of 2022. Market reaction to announcements, comments from management and changes to guidance provide more detail behind the numbers.

There are several key takeaways worth noting.

Market Reactions To Earnings Surprises

Broad market volatility may be low at the index level, but companies that miss their top or bottom line numbers have had significant price reactions. Stocks that exceeded expectations enjoyed modest gains, averaging an increase of 0.9%. In contrast, companies that failed to meet expectations faced significant downward price pressure, with their stocks declining by an average of 2.8%. This suggests traders entered the reporting period with little patience and speaks to positioning by active traders with little capacity to withstand drawdowns.

Ghost Of Tsushima Is Already Flooded With Negative Reviews On Steam

Wwe smackdown results, winners and grades with stratton vs. belair, biden trump debates what to know as trump pushes for 2 more faceoffs, positive trends in eps revisions and momentum.

Encouragingly, EPS revisions showed resilience. The ratio of upgrades to downgrades has improved, indicating a bullish sentiment among analysts for the fiscal outlook of many companies. Analysts usually start the year with aggressive earnings projections, only to revise them lower as the year progresses. The fact that analysts maintain or even increase their outlook is a positive sign.

Sector-Specific Highlights And Forecasts

The health care, technology, and industrial goods sectors had the highest percentage of earnings beats. Real estate and energy firms had the fewest upside surprises.

The top contributors to earnings growth for the index for Q1 are Magnificent Seven companies, the leading technology companies behind the strength in the S&P 500, including NVIDIA NVIDIA , Alphabet, Amazon.com, Meta Platforms, and Microsoft Microsoft . These companies clocked an incredible 48% growth in EPS for the quarter. Excluding these seven companies, the S&P 500 would be reporting a year-over-year earnings decline of 2% rather than earnings growth of 5.4% for Q1.

The concentrated earnings leadership highlights the domination of the large technology companies when it comes to driving earnings growth of the S&P 500. Large-cap tech also announced the continuation of enormous stock buyback programs and additional capital investments. According to research done by Goldman Sachs Goldman Sachs , total capital expenditures and research and development for the Magnificent Seven are expected to be close to $350 billion this year, a remarkable 61% of operating free cash flow. By comparison, that is three times the amount spent by the index’s other 493 companies.

Insights Into The Economy

One theme from Q1 earnings is the pressure on consumer spending, particularly from households in the lower income quartile. Companies like McDonald's highlighted that consumers are "more discriminating with every dollar they spend." Six Flags, which operates 27 theme parks across North America, noted a rise in attendance, counterbalanced by a decline in total guest spending per capita, which fell by 8%.

Hotels, cruise lines, and gaming companies also provided some color on consumer trends. Hotels in the low price tier had to lower average nightly rates to maintain occupancy. However, cruise operators that offered affordable vacations performed well. High-end casino firms like MGM Resorts saw earnings growth of 4% on the quarter. Yet Boyd Gaming Boyd Gaming , which tends to attract more price-conscious clientele, saw revenues dip by 5 to 6%.

Etsy Etsy , the online marketplace known for its handcrafted goods, missed its Q1 earnings and sales estimates. Its performance was "pressured by the challenging environment for consumer discretionary products," said Josh Silverman, Etsy, Inc. Chief Executive Officer about recent results. Consumers continue to struggle to adapt to the higher price levels after the postpandemic inflation spike.

Key Dates And A Sector To Watch

A critical date for investors to watch is May 22, when NVIDIA, a closely followed player viewed as a barometer of the AI boom, is scheduled to report its earnings. Expectations are high, and the stock has historically had huge swings following the release. The impact on the technology sector and the entire market shouldn't be ignored.

Overall, the first quarter earnings season broadly exceeded expectations. It reinforced the importance of large-cap technology to earnings and sales growth and highlighted developing weaknesses and stress in specific consumer spending segments.

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Injured Brewers closer Devin Williams takes a big step toward getting back to the field

HOUSTON – On the steady road to recovery, Devin Williams took a big step Saturday by playing catch for the first time since he was shut down with stress fractures in his back roughly midway through spring training. 

Williams played catch for 10 to 20 minutes at 60 feet at Minute Maid Park before the Milwaukee Brewers faced the Houston Astros and said he felt “surprisingly good” after. 

“I guess in the grand scheme of things it’s pretty significant,” Williams said. “It’s the first step to getting back on the field and doing what I do.”

Williams, a two-time National League reliever of the year, is on the schedule that was laid out for him two months ago when he was diagnosed with the injury, but it will still be a while before he returns to game action with Milwaukee. 

“I think the goal is end of July,” Williams said.

If you think that sounds like a slow process, you’re not alone. 

“I’m kind of shocked by it, too,” Brewers manager Pat Murphy said. “But these guys are professionals and they do it for a living, evaluating this stuff and putting them on rehab programs and we go with it.”

If it were up to Murphy, he might make the call to the bullpen for his closer during one of these games in Houston. 

“I asked him if he could pitch this weekend and he said no,” Murphy said.

Summer is almost here, if we can make it through the stress of May | THE MOM STOP

A friend of mine recently shared a meme on Facebook that said “You made it through April. Welcome to May. Otherwise known as Jumanji Level 5.”

Parents who grew up watching the movie "Jumanji" or have seen the movie with their own kids know that Level 5 means all hell is about to break loose and it’s going to take a massive effort to make it through the game.

More: Teachers help students learn to dream big | THE MOM STOP

The month of May, for most parents of school-age children, is not all that different. Between teacher appreciation week, field days, end-of-year field trips, end-of-semester concerts, school plays, graduations and teacher gifts, it’s enough to stress any parent out. 

When you have two or more school aged kids, and especially if they are at different schools, it throws an entirely different challenge into the mix, since you not only have to balance different school events but also ones that sometimes happen on the same night for multiple children.

Somehow, when we decided to have three kids that were each three years apart in school, we never realized that we’d eventually have an elementary student, a middle schooler and a high school student all at the same time: three kids at three different schools. 

Cue the fact that we have no family in town to help and our college-age babysitter/chauffeur is now gone for the summer, the month of May is just hard. If it weren’t for arranging carpool rides with other parents or depending on school bus transportation, I don’t know what we’d do.

It takes writing down our schedules on the dry-erase board in our kitchen and having daily “What is going on today” discussions with my husband to keep on top of it all. And I work for the school system ― I know if I were less in tune to what was going on inside my kids’ schools, it would be even more difficult to keep track of. 

But to the parents and grandparents out there, we’ve passed the halfway point. We can see the light at the end of the tunnel. 

Just as much as teachers are looking forward to the start of summer, parents are looking forward to the end of the school year, too. It could be because of that Memorial Day family beach vacation they have planned, or the realization that they won’t have to keep track of all the spelling tests and  vocabulary lists or go over last minute homework with their student for an entire two whole months.

While my kids will go to “summer learning” and have a list of camps they will be participating in ― from space camp to scout camp-- it’s a different, less-stressful pace during the summer. 

If we can only get through May. 

So, parents, we are almost there. We are practically at the finish line. We are exasperated. Teachers are exhausted. And we’ve got that last gasp of air to make it to the end ― if we can just get through the end-of-school-year parties, spring fling, wear your pajamas to watch a movie on the last half day of school madness. 

Almost there. Take a deep breath. Imagine you are at a pool with your kids. Summer will be here soon. And by mid-July, we’ll be counting down the days until school begins again. 

Happy end-of school year to all the parents and educators out there. We made it, at least, almost. 

  Lydia Seabol Avant writes The Mom Stop for The Tuscaloosa News. Reach her at [email protected].