“I feel so overwhelmed by all the work…”
“Right now, I just don’t have time to go for a walk…”
“I feel like I am not doing enough…”
Every student has their ups and downs throughout their PhD journey. A PhD, regardless of the field, is akin to running a marathon, not a sprint. Many students often express their sole focus on the degree, overlooking the profound experience that a doctoral pursuit encompasses. Everyone’s perspective on this might differ. But, one undeniable truth emerges: struggling to have a healthy balance between work and personal life. This is something I have experienced too, and I still do, from time to time. The experience is inevitable.
Today, we have a guest, Nivedhitha Parthasarathy, who is a current PhD student at the University of Texas, Houston. Just like most of us, she has had similar PhD experiences. Here, she graciously shares some “tried-and-tested” ways of how she makes it a point to have an identity outside of academia while maintaining a healthy work-life balance. Let’s look at what she has to offer.
Work smarter, not harder
Photo by Noémi Macavei-Katócz on Unsplash
Providing a structure to your day or week is a great way to maintain productivity. Even if you like completing things at the last-minute, having some structure will save you from the unnecessary stress of finishing a huge pile of work within a day or couple of hours. This often results in experiencing burnout along the way. Burnouts usually stay even after the actual deadline is met, which is neither healthy nor do I recommend.
One way to set the tone and plan your days strategically is maintaining a structured to-do list. Creating to-do lists significantly enhance your productivity and focus. The list can include anything that is of importance to you. For example, time allocated to the lunch preparation, contacting your tax consultant, sending an email, arranging a play date for your kid, and so on.
At any given point, PhD students work on more than one project/assignment/experiment. Working on projects that are in different stages requires different skillset from you. It can easily be daunting and undoable. It results in losing hours staring at the screen or your lab equipment and not getting the actual work done.
This is where strategic planning comes into play. The solution to this is simple. Breaking down the goals into achievable daily tasks for effective time management. For instance, if the goal is to write a grant proposal, break it into smaller, more specific tasks like “read selected articles – 1-3pm”, “write introduction and aims section – 2 hours”, “respond to PI’s feedback 1-2pm”, and so on.
This exercise seems small but can lead to a great boost in productivity in times when you don’t feel like getting out of bed, but you need to get something done because of the approaching deadline.
Diversity is the key
Photo by Tim Marshall on Unsplash
As PhD students, we are likely prioritizing work and sometimes going a little overboard even if when not required. During this process, maintaining diverse social circles can seem like extra stress on top of academic expectations. However, cultivating a diverse social circle is not only helpful in having a variety of acquaintances, but also engaging in varied conversations and not being stuck in a rut.
Your circle may comprise of work friends, hometown buddies, religious/spiritual groups, and more. If you are an international student, this becomes even more important to cope with these challenges. The important aspect is having social interactions outside of work. By having only PhD colleagues or work colleagues from your lab as your social group, you may only end up talking about the same conditions or topics even outside of work.
However, 4-5 years of this standalone “trauma-bond” may not be healthy to your mental well-being. Engaging in a diverse circle introduces fresh perspectives and interests, broadens your horizons, sparking discussions on a myriad of topics beyond the confines of your academic niche. It also fosters a deep sense of empathy and understanding for diverse viewpoints. You not only escape the echo chamber of repetitive discussions but also enrich your life with the tapestry of varied experiences and insights, which is essential in healthcare research and even otherwise.
Self-care is a must
Original photo by Nivi
Beyond the clichés of scented candles and skincare routines, self-care is much more than that, in my opinion. It involves you taking actions such as a digital detox, spending weekends at your favorite sanctuary, or enjoying picnics in a nearby park. In other words, self-care are actions you take to prioritize your health and well-being, no matter what life throws at you. Such rituals help you come back to work refreshed, rejuvenated, and prevent burnout.
Certainly, taking care of oneself is essential, yet it’s often easier said than done. It’s vital to acknowledge that self-care is a journey, and everyone’s path is unique. Some days it might be effortless, while on others, it could feel like an uphill battle.
Life’s demands, stress, and various circumstances can make self-care seem like a luxury or even an impossibility for many. So, if you find it challenging to prioritize self-care, know that you’re not alone. It’s okay to struggle, and it’s okay to seek help and support.
One of my favorite rituals includes rock climbing. Yes, the photo you see here is me practicing what I preach. I usually leave my phone at home and go for a 3-hour rock climbing session with my husband. It not only improves my heart health and upper body strength, but also is a confidence-builder. Self-care doesn’t have to be expensive at all.
Some examples of daily self-care activities that I practice either free of cost or at a minimal expense include: taking a day off to complete my blood work, playing with my puppy, singing, and visiting university recreation center. Whether it’s taking a few minutes to breathe deeply, finding solace in a good book, or simply reaching out to a friend, these small acts can make a significant difference.
Protect your personal time
Photo by Brooke Cagle on Unsplash
In the whirlwind of doctoral demands, it’s easy to lose sight of the profound connections that make life meaningful, outside of academia. Yes, a PhD will remain a big part of your identity even a couple years after you graduate, but it is not your only identity.
There is life outside of your PhD.
Dedicating specific, uninterrupted personal time to cherish your personal relationships (where academic topics are off-limits!), whether it’s with your partner, parents, or even your pets is crucial. These moments serve as precious anchors in the storm of academic challenges and keep you sane throughout. It helps you realign your perspective on the fact that a degree is a PART of your life and not your ENTIRE life.
Your value extends far beyond the pages of your research. In essence, nurturing these relationships is not just a means of finding balance. It’s a way of preserving your humanity and keeping your loved ones close to you amidst the intellectual challenges. It reminds you that you are loved, valued, and appreciated for who you are, not just for what you achieve academically.
Seek help sooner than later
Photo by Priscilla Du Preez 🇨🇦 on Unsplash
I suggest therapy for most people, but especially PhD students. It is a long, intensive, and demanding program that often takes a toll personally, especially if there are limited opportunities for social interactions. Navigating the challenging academic terrain while managing personal life—be it new relationships, heartbreaks, financial strains, or global crises like pandemics—can take a toll on mental health. So, seeking therapy and finding the right therapist for yourself can be pivotal during your doctoral journey.
In my case, therapy helps me untangle my web of thoughts to clearly point out the source of stress. For example, once I remember feeling suffocated by the pressure of academic expectations and the weight of deadlines, a bit stronger than usual. My therapist provided a safe space to express these feelings without judgment. She helped me dissect these emotions, revealing that it was not just about the immediate workload, but about the deeper issues of self-worth and perfectionism.
It was a sense of relief knowing that she put words to the complicated thoughts in my mind. I know that therapy sessions can be financially daunting. University health clinics often provide free, or reduced-rate counseling services. So be sure to at least try it out and see if you feel better.
Embrace the big picture
Original photo by Nivi
Navigating a PhD demands a strategic perspective. The nature of PhD programs is such that you are expected to specialize in a specific narrow research area. This trickles down into thinking about job opportunities too. For example, it seems easy to set your foot down to pursue a postdoctoral position because everyone around you made the same choice.
It is not a wrong choice, but thinking about what YOU would like to pursue as a next career step is of utmost importance before anything else. Your plans and aspirations may evolve as you progress. Having a broader vision and openness to discover your interests is essential. Evaluate opportunities critically. Not every seemingly life-altering prospect needs immediate pursuit.
Conduct a thorough cost-benefit analysis and assess how each opportunity aligns with your overarching vision. It’s easy to feel overwhelmed by your peers’ achievements, but remember, your journey is unique, and comparison can be misleading. Further, the “big picture” can also involve your personal life choices, such as, the place you want to settle down (city/mountain/coast/country), the type of job you like (desk/on-ground/corporate/start-up), and more. Remind yourself that these are valid factors to consider, and you are not “less ambitious” to take personal circumstances into consideration.
To sum up, your doctoral expedition is not merely an academic achievement. it’s a transformative odyssey that warrants holistic self-care and thoughtful planning. Stay resilient, prioritize your well-being, and celebrate your individuality amidst the challenges of this marathon.
I hope you found this article insightful, you will also enjoy my podcast “The Public Health Convert” where I invite guests to share their stories regarding life as doctoral students in the public health space and discuss how to tackle doctoral challenges.
If you enjoy Divya’s content, catch us on my podcast discussing all-things conferences. Be sure to come back here to know even more about Divya’s insights on this topic and sharing actionable steps to get started.
If you’d like to connect with me, you can do it here.
Signing off and over to Divya.
Nivi
Featured photo for this blog- Original photo by Nivi