As a Ph.D. student, are you concerned about your mental health? The journey of a dissertation can often feel astonishingly solitary, a terrain where the weight of stress, anxiety and daily worries can create a profound sense of isolation.
The modern world carries its own burdens, especially for those in midlife, adding layers of complexity to the dissertation process. Work, family and social life demand their share of attention, leaving precious little room for research and writing.
This delicate balancing act can be draining to say the least, leaving little to give to the dissertation process. Studies confirm that the contemporary pace of life can have a profound impact on our mental well-being, particularly when combined with thesis demands.
Recognizing the Signs of Mental Health Struggles
It’s crucial to recognize the signs of mental health struggles. Stress, anxiety and depression can manifest in various ways, affecting not just the mind but the body as well. Sleepless nights, incessant worry and a persistent feeling of inadequacy can be telltale signs.
During my own dissertation journey, I sometimes felt the tight grip of anxiety and moments of self-doubt, making me acutely aware of these symptoms in myself and now, in my clients. And at first, I kept things to myself. It seemed the thing to do–the mature response.
Silence is often the chain that binds many of us in academia. We proudly suffer in solitude, our struggles hidden beneath a thin veneer of scholarly composure. But this wasn’t serving me as I sought to finish my dissertation mid-career; indeed, it was harming me.
When I realized this, I began recruiting others to serve as a listening board, including academic colleagues and good friends. I also had a supportive and experienced dissertation supervisor who had weathered her own storms. The act of sharing my fears and anxieties served as a self-care ritual, a way of navigating the process through the day to day challenges.
The Importance of Self-Care Throughout the Dissertation Process
I learned firsthand the importance of taking a step back, even for a short time, from the dissertation project. I found that time in my garden helped to soothe and ground me. I went back to yoga classes and walked the dogs regularly after dinner. I found strength in simple practices that rejuvenated my spirit and prepared me for the next chapter (literally).
The value of self-care strategies during the dissertation process cannot be overstated. Whether it’s enjoying a favourite film, sharing laughter over dinner with friends or investing in regular sessions with a good therapist, these intentional activities have the power to allay the anxious mind. What self-care strategies can you rely on throughout your dissertation journey?
Knowing When It’s Time for a Longer Term (or Permanent) Dissertation Break
It’s important to recognize when the time has come for a more serious break from the Ph.D. The tipping point, when the journey becomes unsustainable for one’s mental health, is unique to each traveler. Perhaps adding a new job to the mix or experiencing a serious illness is that point for you. Or simply, the heavy realization that you feel burnt out, empty.
For me, the holidays were a reason to shelve the dissertation process for several weeks and simply indulge in the long days of winter and the quietude of family celebrations. By mid-January, I felt much more able to mentally move forward. Sure, I had to reacquaint myself with my dissertation project but that didn’t take much time and was well worth the longer break I took.
And the reality is that the dissertation journey is not for everyone…and that’s perfectly okay, even if you realize this late in the process. Sometimes, it’s wiser to put a dissertation aside and explore alternative avenues, preserving one’s mental well-being above all else.
Why a Multi-Faceted Dissertation Approach Can Help
Over the course of the past decade, working as a dissertation coach, I’ve borne witness to a multitude of individuals whose lives are, in many ways, similar to my own. Like me, they have grappled with the intricacies of work, the demands of family life, financial realities and a multitude of personal challenges. Each of them carries a unique narrative, their own chapter in the grand scheme, filled with both triumphs and tribulations. I can assert with unwavering sincerity: I get it. I truly get it.
As a dissertation coach, I offer myself as more than an academic guide but also a confidant, an ally in adversity, a companion who accompanies my clients through some challenging academic alleys. The result is that I get to share the joy they experience when they reach the finish line and graduate. It’s truly the best feeling in the world.
I encourage you, my fellow travelers, to prioritize your mental health during the dissertation journey. Seek support when needed, take breaks with zero sense of guilt and remember that your well-being is paramount.