By Marloes Spekman / Reading Time: 5 Minutes
Most PhD students will agree with me that doing a PhD project often feels like an emotional rollercoaster. For instance, you step into your office in a good mood and happy to finally start working on your data analysis or any other part of your study that you really enjoy doing. However, at the end of the day you are totally worn out by the fact that your journal/conference submission was rejected and you did not get any real work done after you received that e-mail. To make matters worse, guilt keeps you up at night, as a little voice in your head reminds you that “You should have been working on your project tonight! Your roommate is making much more progress on his/her project than you!”
As I have experienced quite a few emotional highs and lows since the start of my project, I have been looking everywhere for advice on how to cope with these PhD-related emotions. Over the years, I have talked to many people about it, participated in a variety of workshops and courses (such as the course “PhD Success and Personal Efficacy”, and workshops like “increase your confidence as a researcher” and “happiness booster”), and read quite a lot about it on the Internet and social media.
To keep you sane, here are a few points of advice that I got from these talks, courses and workshops which have helped me cope with my project thus far:
- Ask yourself: Does obtaining a PhD degree make you a (morally) better person? Does a degree define you as a person?
If you said yes to these questions, you either put too much pressure on yourself, or you don’t really struggle with these emotions as you are very motivated to devote your time to your PhD (which is awesome of course, as long as it makes you happy!).
If you said no to these questions, you should probably not be working on your PhD 24/7, and you certainly should not feel guilty about mindlessly watching television at night after a day at the office, or devoting time to other activities that are important to you.
- Stop comparing yourself to other PhD students.
No PhD project is the same, and every PhD student is different in terms of ambitions, norms, skills, and productivity. If your office roommate often works at night and appears to eat, sleep, and breathe his/her research, that does not mean you have to do the same. Every PhD student has his/her own ways to be most productive. For example, I write best when I’m in the office with a little noise around me, while one of my roommates needs absolute silence and writes best in isolation. You can try out different things (including the things that work for PhD students around you), but try to find the way that works best for you.
- Set small and feasible goals
I personally find it difficult to read without getting distracted. My roommate suggested that I set a timer for 20 minutes, and stick with my reading for that 20 minutes (regardless of how much I actually read in that period). After 20 minutes, I give myself a 5-minute break and start a next cycle of 20 minutes. I have found that it’s now easier for me to accept distracting (and often unimportant) thoughts and basically say to them: “That’s okay, but I’ll get back to you in max. 20 minutes”. It has become easier to let it go, and the really important thoughts will pop back up after the 20 minutes. Since I use this method, reading has become much less of a hurdle. This also works for writing: instead of putting “finish dissertation” on your to-do list, try to break it up into little chunks (e.g., “Today, I will write the outline for my first chapter”). Achieving these smaller goals will make you feel good about yourself, and makes writing your dissertation a much more manageable task.
- Reward yourself and celebrate your successes!
Positive emotions are important to build resilience for coping with future periods of negative emotion and consequently for emotional well-being (according to the Broaden-and-build theory; Fredrickson, 1998; 2001). Thus, it is important to allow yourself some time to experience these positive emotions instead of rushing through them. Take some time to enjoy your achievements!
Celebrate the big things, but do not forget to celebrate the little things as well! Did you write an awesome paragraph, or a great blog post? Reward yourself! If you do not know how to celebrate, then think about what makes you happy, and do that whenever you have something to celebrate! (It does not have to be big – 5 minutes of social media time can also be rewarding ;-)) Did you achieve something big? Then celebrate this big times!!
- YOU ARE NOT ALONE!
Even though a PhD project may, at times, make you feel very lonely, know that you are not the only one who experiences these emotions. Many PhD students are surprised to learn that the Imposter syndrome – the feeling that you don’t belong here because everyone else is doing better than you – is very common among PhD students. Other PhD students at times also have trouble finding their motivation or to keep themselves from procrastinating. If you talk to people about it, or search for it online, you will find a wealth of information and tools to help you through the project.
Experiencing these kinds of emotions as a PhD student is not strange. Even the most motivated PhD students (and professors as well!) have to deal with setbacks. It is part of the process. Remember, that you can do this! Just keep calm and write on (but take it one paragraph at a time ;-)).
Want to read more? Check out these pages:
- http://www.theguardian.com/higher-education-network/blog/2014/mar/20/phd-research-mental-health-tips (about ‘survival strategies’ for PhD students)
- http://www.theguardian.com/higher-education-network/blog/2014/mar/25/studying-phd-dont-suffer-in-silence-seek-support?CMP=twt_gu (about how to deal with perfectionism, procrastination, and isolation)
- http://www.edudemic.com/procrastination-tools/ (about 4 apps to help you stop procrastinating)
- http://thesiswhisperer.com/2011/01/19/the-top-5-phdemotions/ (about 5 specific emotions experienced by PhD students)- for example imposter syndrome
Fredrickson, B.L. (1998). What good are positive emotions? Review of general Psychology, 2(3), 300-319.
Fredrickson, B.L. (2001). The role of positive emotions in positive psychology: The Broaden-and-Build theory of positive emotions. American Psychologist, 56(3), 218-226.
 Workshop by Robert Haringsma of the IVPP (Instituut voor Positieve Psychologie; Institute for Positive Psychology), organized by the Graduate Platform of Social Sciences in January 2013.
 Workshop by Matthijs Steeneveld during the 2012 PhD Day organized by ProVU.
 Twitter follow tips: @PhD2Published, @thesiswhisperer, and @ltrprmvrn (and, if you are out for a laugh, try @YourPaperSucks, @AcademicBatgirl, @ResearchMark, or @angry_prof)
Marloes Spekman works as a PhD candidate within the SELEMCA project. The SELEMCA project focuses on the use of technology, such as robots and virtual agents, in the health care domain. Within the project, Marloes specifically focuses on how people’s prior emotions affect their perceptions of healthcare robots.