Keeping Your Stress in Check as a Doctoral Student: Strategies and Resources

1. Pressure to Contribute Original Research

In your undergrad and master’s program, you relied on the work of other academics to develop your ideas. But you’re at the top of the food chain now, so you get to contribute brand new knowledge to the canon.

However, the pressure to contribute can be overwhelming, and developing research can be a headache. On top of that, many programs emphasize publishing and presenting at conferences regularly throughout your program.

How you can overcome it:

When you’re struggling with research stress, it can be helpful to get out of your own head. Consider these options to help you reset and refocus:

• Talk to your peers: PhD students in your department or a related field might offer some interesting takes on the work you’re doing. Share your progress and ask for feedback, ideas, or questions. If nothing else, you all can commiserate about the struggle.
• Connect with other experts: All the sources you’re building your research on are written by real people. Consider reaching out to researchers and experts at other institutions to swap ideas or collaborate on a project.
• Take a break: We know it’s not realistic to go on a two-week vacation from your lab, but what about something a bit shorter? Give yourself a day, or ideally a few days, away from your work. Don’t write about it, don’t read about it, just do some things you enjoy and let your mind wander. You might be surprised at what you’ll see when you return to your research with fresh eyes.

2. Changing Research Directions

PhDs take a long time, and the research landscape can change dramatically over the course of your studies. You may also have to cope with having an advisor leave or funding challenges. Or your findings and interests might lead you in a new direction.

Between the practical challenges of research and the monumental importance of your dissertation, you may find yourself forced in a new direction or unsure if you are headed down the right road.

How you can overcome it:

No one likes a change of plans, but you’ll have to do your best to take things in stride. Here are a few ways to ground yourself when you’re navigating shifting goals:

• Seek advice: Reach out to your advisor, other mentors, or acquaintances in the field to chat about your next moves. They can offer some insightful feedback and help you feel more confident about your new direction.
• Apply what you’ve already done: Sure, you’re onto a different topic. But that doesn’t mean your previous work was a waste of time. Take stock of what you’ve accomplished so far and think about how your skills and knowledge can enrich your new research.
• Take a deep breath: You probably don’t want to hear it, but meditation, journaling, or exercise can all help you clear your mind and ease anxiety. Treat yourself to a little extra self-care while you orient yourself to this new project.

3. Maintaining School, Work, and Life Balance

Often when you mention work-life balance to a PhD student, they’ll just laugh in your face. You might be feeling crushed by the demands of research, writing, coursework, and everything else that comes along with school.

And with all that weight on your shoulders, it might feel impossible to maintain your work and day-to-day responsibilities. And as for hobbies and socializing? Those are usually the first to go.

If you’re feeling like your plate is too full, you’re probably right. Research published in PLOS Computational Biology notes that unsustainable work-life balances are a growing problem for PhD students.

How you can overcome it:

First of all, remind yourself that feeling overwhelmed is normal. Struggling to manage all of your responsibilities is often the result of high, sometimes unrealistic, expectations from your school.

However, for better or worse, it’s still your job to make things work. Here are a few ways that students balance competing priorities:

• Set clear boundaries for yourself: Decide your priorities for the day, week, or semester and how much time you have to dedicate to each, then stick to it. Sure, that’s easier said than done. But any effort you take to carve out time for your non-academic needs will help you manage the load.
• Practice saying no: If you’re like most students, you have no shortage of people asking you to donate your time and energy to proposals, committees, and side projects. Be selective about what you commit to. Unless an extra responsibility aligns with your research, long-term goals, or genuinely interests you, don’t do it. It’ll be hard at first, and you might get some pushback. But declining unnecessary work frees up time for you to focus on your research and care for yourself.
• Get on a schedule: Schedules look different for different people. Some people need flexibility to be productive, so build that into your day. Other people find it easier to focus when they have every hour accounted for. Experiment with what works for you, and use the priorities established above to guide how you structure your time.

4. Long-Term Commitment and Sacrifices

We’ve already discussed how demanding the everyday elements of a PhD can be. So when you consider that earning a PhD can take four to eight years, the stress and burnout really piles on.

Plus, you may be living somewhere you don’t like, struggling to maintain relationships, and earning a pitiful stipend. At some point during their program, every PhD student has moments where they want to click their heels together and get transported literally anywhere else.

How you can overcome it:

Since PhDs take so long, fixating on the end of the road can lead to despair. But reframing the process can help you rally the motivation you need to make it to graduation. So instead of looking far into the future, consider some of these strategies:

• Celebrate short-term milestones: Did you finish a particularly hard reading? Have a little dance party. When you finally submit that journal article, give yourself a whole weekend off! Actively look for reasons to celebrate your progress and accomplishments.
• Reflect on how far you’ve come: Give yourself a few minutes to take stock of how much you’ve learned and how much you’ve accomplished so far. If it helps, write a list and tape it above your desk. Repeat as needed.

5. Comparing Yourself to Peers

Imposter syndrome, anyone? Some research suggests that over 70% of academics experience feelings of imposter syndrome at some point during their career. So if you’re feeling like you aren’t performing as well as your peers, it’s a sure bet that many members of your cohort are experiencing the same self-doubt. 

How you can overcome it:

Unfortunately, we can’t just decide to stop feeling like frauds. But there are some strategies that can help:

• Cultivate a growth mindset: We learn the most when we take risks and challenge ourselves. So if you feel like you’re struggling, remember that struggling is part of the point. You’re earning an advanced degree in order to grow, so lean into it.
• Document your wins: Make yourself a file on your desktop for letters of recommendation, nice comments you’ve received on your work, and anything else that reminds you how talented you are. Review it as often as necessary when you are feeling inadequate.
• Talk about it: Remember, many others are feeling the same way. Talk about it honestly, and figure out ways you can hype each other up and support one another.

6. Lack of a Clear Structure

You’ve read your degree handbook, reviewed your program checklist, and are in touch with your advisor. Your path should be super clear right? Most PhD students would disagree.

There are hundreds of little uncertainties that students deal with on a day-to-day basis that can make it hard to stay on track. And since the major milestones in your program are years apart, it can be difficult to structure your writing and research to stay on schedule.

How you can overcome it:

How you cope with the uncertainty and lack of structure in your program depends a lot on your learning style and habits. But here are two ways that successful PhD students of all types cope with a lack of clear structure:

• Build your own structure: Break down your major tasks into smaller deadlines. Put them on your calendar. Take them seriously. Perhaps you can get your advisor on board to help you stay accountable. Breaking down big tasks into smaller chunks can keep you from procrastinating and help you see how much progress you’re making.
• Find an accountability group: Many academics at all points in their career have accountability partners or groups to help them stay focused. And it’s super easy to set up. Find someone else (or multiple others) who are at a similar point in their program. They don’t have to be in your field or have any background in your work. Then make a plan to check in. Some groups just get together and work. Some groups start a Zoom call and a timer and work quietly until the time is up. Others have regular phone calls to meet up and check in on everyone’s progress.

7. Budget and Finance Pressures

You may have 100 problems, and 99 of them are likely money-related. Even if you’re lucky enough to have a stipend, it still might be a struggle to make ends meet.

If you’re financing your education through loans, the thought of repaying them might be plaguing you. When it comes to grants and funding, there’s never enough to go around. Because the consequences of running out of money are dire, it makes sense to be more than a little stressed out about your bank account.

How you can overcome it:

Unless you win the lottery, money is always going to be a source of anxiety. But knowing your resources and having a plan can help you feel more stable. 

• Build a budget: Knowing how much money you have coming in and going out can make you feel more in control of your life. Sit down with your bills and pay stubs and figure out how to balance the scales. If you’re not sure where to start, the State of Oregon has an excellent tutorial.
• Use your resources: Many schools have a grants office to help graduate students and faculty find funding. Set up a meeting, and see what ideas they have for you. You can also look for grants, fellowships, and scholarships from outside private and professional organizations to help support your studies.
• Make use of mutual aid: See if your school has a food pantry or supply closet for students. Research groups in your community that do clothing exchanges, communal meals, or offer other kinds of support. These types of groups are designed to help communities thrive, so don’t be anxious about participating. You can pay it forward after graduation or offer to volunteer some time to give back to the organization.

8. Job Market Concerns

We don’t want to stress you out more, but the job market for academics is really competitive. But stressing about the future can be a huge distraction and make it hard to excel in your current work. On the flip side, keeping your anxiety in check can improve your career prospects.

How you can overcome it:

The uncertainty you’re feeling about the job market probably isn’t going to go away. But much like with money, having a plan can help reduce your stress. Here are a few things you can do now to feel more in control:

• Diversify your skillset: PhDs are all about focused research, but it doesn’t have to be that way. In many places, you can earn a graduate certificate in a related field without taking on too much more work. Or try collaborating with researchers in different specialties. Hiring committees value interdisciplinary skillsets because they make you a more versatile instructor.
• Look outside academia: Even if you have your heart set on a professor position, it doesn’t hurt to have a plan B. Consider other careers relevant to your degree that you might enjoy, and research the skills and qualifications employers look for.
• Network: Knowing the right people can make a huge difference when it comes to the job hunt. The more people you know, the better your prospects might be. Go to conferences, attend events, talk to people outside of your institution and stay in touch. You might get some hot tips about new job openings down the road. Plus, collaborating with a diverse set of researchers for papers and panels can help build your academic credibility.

9. Perfectionism

You’re under a lot of pressure to put out excellent research, but nothing can ever be perfect. In fact, striving for perfection can often get in the way of producing top-quality results.

When you’re in the depths of your studies, it can be hard to know when something is finished. There’s always the impulse to make one more tweak or find one more source. At its worst, the pursuit of perfection can cause you to trash a promising project and start over from scratch.

How you can overcome it:

To counter perfectionism, you need a system to decide when enough is enough. The amount of work you need to put in before you declare something “done” can, and should, depend on its relative importance and relationship to your other goals. Here are a few ways to keep things in perspective:

• Remember that learning never stops: Your PhD is a huge milestone in your academic career. But it’s not the end of your studies, as there will always be more knowledge to discover and opportunities to build on. Your next article, paper, or even your dissertation doesn’t have to be a definitive document, so don’t treat it that way.
• Keep your priorities in mind: The amount of labor you put into a task should be directly proportionate to its importance. Set time limits for lower stakes projects so you have more time to focus on the big stuff.
• Get an outside perspective: Talk to your peers, professors, or advisors about what you’re working on. They can let you know if you’re doing too much and need to move on.

10. Advisor and Committee Relationships

As much as we’d like to believe that the hallowed halls of academia exist in a world separate from the trivialities of petty disputes and drama, we all know this isn’t true. Academics are humans, and so, like all humans, you’ll have to navigate conflict, awkwardness, and compatibilities with your peers and professors.

Unfortunately, many PhD students experience challenging relationships with their advisor, chair, or committee members. Because these relationships are so important to your success, it can be hugely stressful when things aren’t going well.

How you can overcome it:

Academics aren’t famous for their social skills, so it can be an extra burden to keep things rolling smoothly. But good communication, initiative, and a bit of groundwork will get you far. 

• Communicate clearly: Be professional but explicit about your needs, boundaries, and commitments. It’s a good idea to follow up on conversations with a quick e-mail to ensure everyone is on the same page.
• Be proactive: If you see dark clouds on the horizon, prepare before the tornado hits. This might mean having a quick check-in if things are feeling tense, changing how and when you communicate with your supervisors, or exploring the possibility of working with other people.
• Ask for help: If you feel lost or need some advice, get another perspective, or seek support from somewhere else in your institution.