Dealing with Ph.D. Stress & Anxiety: A Student’s Guide
Are you struggling with Ph.D. stress and anxiety? From a difficult supervisor and poor job prospects to work-family conflicts, there is a myriad of reasons that a Ph.D. student experiences mental health problems while trying to attain a doctorate.
Learning how to manage these issues in a timely manner is critical. Otherwise, they may increase and compromise your health in the long term. Keep reading as we discuss some of the things you can do to manage your Ph.D. stress and how you can benefit from dissertation editing services.
1. Plan Your Day
Earning your Ph.D. is hard because it’s meant to be hard. There will be times when you will find yourself overwhelmed and stressed. One way to avoid this is to plan your day and prioritize the tasks you must complete. For instance, you could break up your day into chunks and divide your work accordingly.
You can also prepare lists of the things that you need to do and tick off each task after you have completed it. Doing so will give you a sense of accomplishment which can help you keep stress and anxiety away.
Remember, you should not try and do too much in a single day. It will only overwhelm you and compromise your productivity.
2. Maintain a Healthy Relationship with Your Supervisor
The relationship you have with your supervisor will have a lasting impact on your journey as a Ph.D. student. If you don’t get along with your supervisor, this situation will automatically translate into rising stress levels.
We suggest getting to know your supervisor before you begin your Ph.D. If this wasn’t an option before, you can always try to get to know them now. Besides this, you should communicate regularly with your supervisor and have a clear understanding of what he or she expects you to do.
Finally, be honest with your supervisor about your progress. If you are falling behind, it’s best to notify him or her and work out a solution. Remember, everyone struggles at some point or another, and the sooner you acknowledge it, the better.
3. Look for Activities That Help You Exercise and Get Social Support
When it comes to managing stress and anxiety, one of the most important things you can do is pick up some hobbies that help you get away from your day-to-day routine. Two points are very important here. Firstly, try to choose a hobby that also helps you exercise. Time and again, we have seen that exercise is a great way to overcome anxiety and reduce stress.
Secondly, consider a hobby that you can practice with other people. In this way, you can have fun while also receiving the necessary social support you need to destress. A great example of this is golf. It helps you get some fresh air, doesn’t require you to be too athletically inclined, and allows you to have some fun.
You can also consider hobbies that offer you an opportunity to self-express and get creative. You could take up pottery, still-life drawing, painting, or photography, etc.
4. Eat Healthy and Get Proper Sleep
Trying to manage your stress isn’t limited to what you are doing every day to complete your Ph.D. Your eating habits and sleeping patterns matter just as much. If you are experiencing unusually high levels of stress, consider what you are eating and whether you are getting enough sleep.
Eating a lot of processed food (instant noodles, bacon, sausage, tinned vegetables, microwave-ready meals) can have an adverse effect on your mental health. Fried food, candy, high-fat dairy products, and pastries are also examples of food that can hurt your mental health.
5. Talk to a Mental Health Counselor
When it comes to dealing with Ph.D. stress and anxiety, nothing beats speaking to a mental health professional. If you try to avoid the fact that you are struggling and don’t talk about it with a therapist, the problem could worsen. Regularly talking to a mental health counselor can help you confront the problem head-on and equip yourself with the tools to overcome it. It will also help you function better at daily tasks.
6. Practice Mindfulness
Mindfulness is a great way to manage feelings of stress and anxiety. It can lead to improved confidence levels, help you be more disciplined, and enable you to structure a routine that lets you complete your Ph.D. a little more easily. Some ways to practice mindfulness is through meditation, conscious breathing, remembering that your struggle is temporary, admitting your shortcomings, and savoring the excitement of being a Ph.D. student.
Being a Ph.D. student often comes with feelings of distress and anxiety. It doesn’t have to be that way, though. Using the right coping mechanisms can help you manage your stress levels and complete your Ph.D. a little more easily.
It’s also important to ask for help when you can. That’s where Edit911 comes in. As one of the leading dissertation editing services out there, we can edit and proofread your thesis and help reduce some of the stress that comes with these tasks. Reach out to us today to learn more.