PhD Mental health: we don’t talk about it as oftern as we should.
Getting a Ph.D. fellowship in 2023 was a dream come true. Finding myself in a room full of experts, the who’s who of research, and the widely-cited Professors was surely something I had never fully imagined myself doing. So, it isn’t wrong to say that I feel like a Wizard-in-training at the prestigious Hogwarts in a world of ordinary, talentless muggles every time I realize I am a Marie Curie doctoral candidate (the joke’s on you if you don’t get this reference!).
The Reality of PhD Mental Health Challenges
A shiny early career researcher conducting participatory research through creative, arts-based methods with AfroGreek youth is ready to revolutionize research traditions, bring a fresh perspective to academia, and change how the next generation of up-and-coming doctoral candidates view PhD research.
But for those who can withstand my narcissistic ramblings and are still reading, I owe you honesty: PhD mental health struggles are very real. I don’t know what I’m doing. I’m 6 feet under the ocean of my doctoral research and I absolutely don’t know how to swim my way back up. And, this is the most honest account of being a PhD candidate that I can give you.
Almost anyone else who is doing a PhD will tell you how overwhelming, soul-crushing, and exhausting it can be. Growing research highlights the mental health crisis among PhD students (Aman et al., 2024; Di Giacomo et al., 2024). Imposter syndrome, isolation, and unrealistic expectations can deeply affect your well-being. So, what do you do to overcome these challenges as an early career researcher?
Building a PhD Support Network
First, realize that you’re not alone in facing PhD mental health struggles. One of the most important steps to navigating PhD challenges is finding your community. Connect with other early career researchers in your program, department, or the broader academic network. At PARTICIPATE, we’ve initiated truthful and open conversations about how hard different research stages can be.
💡 Tip: Create a PhD support network through writing sessions, sharing resources, and fostering open discussions. Community strength can help you feel less isolated and offer emotional relief from mental health challenges during a PhD.
Coping with Isolation During a PhD
PhD students often overwork themselves to meet demanding milestones. But overworking can lead to burnout and only intensify feelings of isolation. Taking time off isn’t a luxury—it’s a necessity. Setting boundaries, such as switching off emails and academic notifications, can significantly improve your well-being.
💡 Tip: Small, meaningful breaks help you refresh and recharge, allowing you to approach your work with a clearer mind. Remember, your mental health is a priority during a PhD.
Overcoming Imposter Syndrome in PhD Life
Imposter syndrome is a frequent companion for early career researchers, especially those new to academic life. The pressure to succeed and the self-doubt that comes with it can be overwhelming. To combat this, it’s essential to reconnect with your purpose and remind yourself why you started your PhD journey in the first place.
For me, amplifying minority youth voices through research is a passion that fuels me. Reminding yourself of your “why” is a grounding practice that can help you stay motivated even during the most challenging phases of a PhD.
PhD Mental Health and Emotional Resilience
Lastly, acknowledge that it’s okay to feel overwhelmed. Whether it’s reaching out to a trusted friend, seeking professional support, or just crying in the shower, taking care of your emotional well-being is essential to surviving a PhD.
REFERENCES
More from Participate’s Blog
Conference Drop: AoIR 2024 and My Experience Presenting as a Doctoral Researcher
Embracing Growth: Reflections on My Academic Secondment
Project PARTICIPATE: Researching Abroad, from Doctoral Candidates’ Perspective
