Managing stress whilst conducting my PhD

by | 25 Jun 2024 | Life at MCHP | 0 comments

Stress: Why is it so important?

We have all felt stressed at some point in our lives. It is important that we manage our
stress – but why is managing stress so important? In this blog, we will discuss what stress is,
why it is important to manage it, and how we can work towards managing stress effectively.

What is stress?

Stress is defined as a state of worry or mental tension caused by a difficult situation. These
vary person to person, however stress is a natural response and it encourages us to address
challenges and threats in our lives. Stress is usually felt when situations are out of our
control, or we cannot manage with the resources we have. It is important to recognise that
people experience stress in different ways, so something you find stressful, another person
may not. Nonetheless, it is important to know that stress is a natural response and everyone
experience stress to some degree.

Why is stress so important?

Stress directly is related to our health through allostatic load. Allostatic load refers to the
wear and tear our stress system experiences if it is activated too often, or for a very long
time. Allostatic load is related to negative health outcomes – so it is important we manage
stress effectively to maintain good health.

How can I manage my stress?

There are several things you can do you can do to manage your stress. Acknowledging that
you need to make a change is the first step. The change will help you regain control and
manage your stress effectively. Here are a few suggestions:
1. Be active
Exercise can help you clear your thoughts and deal with your problems calmly. Why not try a
new hobby? Whether its yoga or running – find that is right for you
2. Eat a balanced diet
Eating a balanced diet is an important part of looking after yourself.
3. Connect with others
Having a good support system can help you get through stress. The activities we do with
friends and family can help us relax, and talking through things can also be helpful.
4. Prioritise self care
When was the last time you did something just for yourself? Sit in a coffee shop and have a
coffee, or get excited by a good book. Do something that makes you feel good and that you
enjoy.
5. Help others
Research has shown that people who help others through activities such as volunteering or
community work, often become more resilient. Acts of kindness such as making someone a
cup of tea or helping someone across the road counts – do something small to make
someone smile.
6. Practice gratitude
When you make up, think of 3 things you are grateful for. This can be as simple as your
morning coffee, or the sun shining through your window. This helps us think about the small
things we really appreciate, even the things that can often pass us by.
7. Get enough sleep
Sleep is essential to our functioning. When we feel stressed, you may have trouble falling
asleep. Try and work on your bedtime routine – can you listen to soothing music or work on
making your sleep area cool and dark. Put your screen away and wind down for a restful
sleep.
8. Ask for help when needed
It is important to know that there are lots of people that can help you when feeling stressed,
and it is okay to ask for help. Whether it is a friend, a family member, or a trusted lecturer –
reach out to them and ask for a chat. I can assure you they will be happy to listen.

How can I manage stress at university?

When it comes to academia, there are many stressful periods throughout a student’s
journey, for example during exam season, or when looking for a placement. Another
stressful period for students was the COVID-19 pandemic. I completed my PhD during the
pandemic – here are tips I would give students on managing stress during university life:
1. Stay connected with your supervisors
Your supervisors are there to help. Arrange regular meetings with them and have a clear
agenda when going into the meeting – how can your supervisor help you at this stage? Be
clear with what you want to get out of a meeting to make sure you are getting all the
support you need. Also remember that your supervisors are there to support you through
your academic journey – don’t be afraid to ask for help or support.
2. Find your hobbies
What do you enjoy doing? It’s easy to get caught up in coursework or deadlines but make
time for your hobbies. This is a good way to wind down and connect with things that are
important to you outside of university.
3. Create healthy boundaries
When doing a PhD, it can be easy for the lines to be blurred when it comes to working
hours. Treat it like a job and create clear healthy boundaries for yourself. This will help you
maintain a work-life balance, and ensure you have time for yourself.
4. Find time for self-care
Make time just for yourself – get lost in a (non-academic) book and appreciate all that you
are doing at this moment in time. It is important to unwind and check in with yourself
regularly.
5. Stay organised
Stress occurs when we feel like we are out of control. Use tools which increase your control
over your workload. Whether this be a list, or an app, find what works best for you. Keep
track of your work and prioritise key tasks. This will stop you feeling overwhelmed and allow
you to work through tasks according to importance.

About the Author:

Dr. Tarnjit Sehmbi is an MRC DTP PhD student within the department of Psychology and Mental Health

 

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