{"id":1832,"date":"2024-06-25T09:49:13","date_gmt":"2024-06-25T08:49:13","guid":{"rendered":"https:\/\/sites.manchester.ac.uk\/health-psychology\/?p=1832"},"modified":"2024-06-25T09:49:55","modified_gmt":"2024-06-25T08:49:55","slug":"1832","status":"publish","type":"post","link":"https:\/\/sites.manchester.ac.uk\/health-psychology\/2024\/06\/25\/1832\/","title":{"rendered":"Managing stress whilst conducting my PhD"},"content":{"rendered":"

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Stress: Why is it so important?<\/h2>\n

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

What is stress?<\/h2>\n

Stress is defined as a state of worry or mental tension caused by a difficult situation. These
\nvary person to person, however stress is a natural response and it encourages us to address
\nchallenges and threats in our lives. Stress is usually felt when situations are out of our
\ncontrol, or we cannot manage with the resources we have. It is important to recognise that
\npeople experience stress in different ways, so something you find stressful, another person
\nmay not. Nonetheless, it is important to know that stress is a natural response and everyone
\nexperience stress to some degree.<\/p>\n

Why is stress so important?<\/h2>\n

Stress directly is related to our health through allostatic load. Allostatic load refers to the
\nwear and tear our stress system experiences if it is activated too often, or for a very long
\ntime. Allostatic load is related to negative health outcomes \u2013 so it is important we manage
\nstress effectively to maintain good health.<\/p>\n

How can I manage my stress?<\/h2>\n

There are several things you can do you can do to manage your stress. Acknowledging that
\nyou need to make a change is the first step. The change will help you regain control and
\nmanage your stress effectively. Here are a few suggestions:
\n1. Be active
\nExercise can help you clear your thoughts and deal with your problems calmly. Why not try a
\nnew hobby? Whether its yoga or running \u2013 find that is right for you
\n2. Eat a balanced diet
\nEating a balanced diet is an important part of looking after yourself.
\n3. Connect with others
\nHaving a good support system can help you get through stress. The activities we do with
\nfriends and family can help us relax, and talking through things can also be helpful.
\n4. Prioritise self care
\nWhen was the last time you did something just for yourself? Sit in a coffee shop and have a
\ncoffee, or get excited by a good book. Do something that makes you feel good and that you
\nenjoy.
\n5. Help others
\nResearch has shown that people who help others through activities such as volunteering or
\ncommunity work, often become more resilient. Acts of kindness such as making someone a
\ncup of tea or helping someone across the road counts \u2013 do something small to make
\nsomeone smile.
\n6. Practice gratitude
\nWhen you make up, think of 3 things you are grateful for. This can be as simple as your
\nmorning coffee, or the sun shining through your window. This helps us think about the small
\nthings we really appreciate, even the things that can often pass us by.
\n7. Get enough sleep
\nSleep is essential to our functioning. When we feel stressed, you may have trouble falling
\nasleep. Try and work on your bedtime routine \u2013 can you listen to soothing music or work on
\nmaking your sleep area cool and dark. Put your screen away and wind down for a restful
\nsleep.
\n8. Ask for help when needed
\nIt is important to know that there are lots of people that can help you when feeling stressed,
\nand it is okay to ask for help. Whether it is a friend, a family member, or a trusted lecturer \u2013
\nreach out to them and ask for a chat. I can assure you they will be happy to listen.<\/p>\n

How can I manage stress at university?<\/h2>\n

When it comes to academia, there are many stressful periods throughout a student\u2019s
\njourney, for example during exam season, or when looking for a placement. Another
\nstressful period for students was the COVID-19 pandemic. I completed my PhD during the
\npandemic \u2013 here are tips I would give students on managing stress during university life:
\n1. Stay connected with your supervisors
\nYour supervisors are there to help. Arrange regular meetings with them and have a clear
\nagenda when going into the meeting \u2013 how can your supervisor help you at this stage? Be
\nclear with what you want to get out of a meeting to make sure you are getting all the
\nsupport you need. Also remember that your supervisors are there to support you through
\nyour academic journey \u2013 don\u2019t be afraid to ask for help or support.
\n2. Find your hobbies
\nWhat do you enjoy doing? It\u2019s easy to get caught up in coursework or deadlines but make
\ntime for your hobbies. This is a good way to wind down and connect with things that are
\nimportant to you outside of university.
\n3. Create healthy boundaries
\nWhen doing a PhD, it can be easy for the lines to be blurred when it comes to working
\nhours. Treat it like a job and create clear healthy boundaries for yourself. This will help you
\nmaintain a work-life balance, and ensure you have time for yourself.
\n4. Find time for self-care
\nMake time just for yourself \u2013 get lost in a (non-academic) book and appreciate all that you
\nare doing at this moment in time. It is important to unwind and check in with yourself
\nregularly.
\n5. Stay organised
\nStress occurs when we feel like we are out of control. Use tools which increase your control
\nover your workload. Whether this be a list, or an app, find what works best for you. Keep
\ntrack of your work and prioritise key tasks. This will stop you feeling overwhelmed and allow
\nyou to work through tasks according to importance.<\/p>\n

About the Author:<\/h3>\n

Dr. Tarnjit Sehmbi\u00a0<\/a>is\u00a0an MRC DTP PhD student within the department of Psychology and Mental Health<\/p>\n

 <\/p>\n

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Related<\/h1>\n

Related posts:<\/h3>
<\/div>
<\/div>
<\/div>

Gaining valuable experience as a master's placement student at MCHP<\/h2><\/div><\/div><\/a>
<\/div>

Doing a PhD in Psychology (when you don\u2019t have a background in Psychology)<\/h2><\/div><\/div><\/a>
<\/div>

I just never left! Life in MCHP from an undergraduate student to a PhD \/ GTA<\/h2><\/div><\/div><\/a><\/div>
<\/div><\/div><\/div>\n

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Contact Us<\/h4>\n

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Email: healthpsychology@manchester.ac.uk<\/a><\/p>\n

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Find Us<\/h4>\n

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The University of Manchester
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Manchester
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UK<\/a><\/p>\n

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