15 Tips on Surviving Your PhD Program

It’s crucial to stay on track. Your best option to do so and keep peace of mind is to create a schedule that you can follow – and commit to following it. Get up and do your work on schedule, just as you’d report for a job. Devote segments of your routine for research and reading pertinent literature in your field. Add time in your schedule to include sound sleep, good nutrition, exercise, socializing and recreation. Remember you’ll have other obligations such as attending lectures, symposia, commuting, parking, cleaning your living space, shopping for supplies, meeting with study groups and peer collaborators. At the same time, build a realistic schedule so you won’t work yourself into fear frenzy.

Your writing practice and research methodology can put you ahead of schedule on your dissertation. That’s because learning to write comfortably in a scholarly fashion should become a second nature. To eliminate last-minute furies, organize your research times, round up and cite sources properly, and create a number of drafts. Writing at least 30 minutes daily can allow you to consolidate your notes and findings, and note discovery of areas that require additional research. Plus, much of what you write goes directly toward your understanding of your subject matter. Because of your other commitments to teaching, collaboration, and outside activities, keep a writing routine and stick to it. At the same time, read smarter, understanding how the literature fits to your purposes. In reading and writing, look for key points, not bulk.

Decide from the begging that you can’t afford to collaborate or socialize with friends or peers that exude negativity. Braggards or chronic complainers can sap your energy or even cause you to adopt negative thinking or comparisons with the progress of other PhD candidates. Lead your own research, but seek advisement from people that you can trust, who have your best interests at heart. Join groups involved in your major field of study with which you can share academic as well as social issues. A positive community can bring you out of isolation, and isolation can foster fear or despair.

Along with creating a positive community, get on with networking from the very beginning of your program. You’re going to spend four or five years at the university, giving you ample time to forge and grow partnerships with working professionals, educators, junior faculty, and peers that contribute to your evolving knowledge base. They can offer suggestions to explorer literature, research trends, and potential opportunities for publications, conferences, and workshops. Remember to investigate online tools and communities as part of your networking as a way to make yourself known as a colleague. Create your professional/research profile at places like LinkedIn or join a LinkedIn Discussion Group. Speak with presenters at seminars. Connect with authors you discover in your literature research and participate in career groups outside your usual sphere at the university. Finally, consider taking informational interviews as a means of understanding the workplace, getting your name out there, and connecting with potential employers.

Having ample money to get you through your program can be difficult, even excruciating. But just knowing solid funding resources can give you some comfort and save precious time. Have a financial plan and do the legwork vital to your economic survival. Don’t let finances overwhelm your primary purpose of discovering your interests, focusing on your expertise, and making progress. Financial aid options for doctoral students are available at the U.S. Department of Education. You may need to combine several opportunities to cover your total expenses, including grants, scholarships, loans, fellowships, housing costs, and securing teaching and research assistantships. Some grad students make money tutoring but you’ll have to consider the time against your routine and academic schedule. GoGrad provides detailed PhD cost estimates broken down by professional field, along with scholarship/grant/fellowship search tools.

Rutgers University advises students to find other ways to palliate stress than by overeating – even healthy foods. Eat lots of fruit and vegetables and all your meals at the right portion sizes. Cut out junk food and sugary treats that create the craving to keep eating them. That goes for alcohol, too, which can contribute to a decline in your health and create another source of worry. Student and faculty events often include drinking, so proceed wisely, even if peers call you a wimp. Vary your meals and include a free day for eating what you want without guilt. WebMd suggests that students include berries, oats, milk or yogurt, salmon, dark green veggies, walnuts, beans, and dark chocolate. Coffee is okay in small doses (8 oz) and without lots of sugar. Latte and mocha drinks are satisfying but often contain large amounts of sugar. Green tea can wake you up, if you don’t want to overdo coffee, but eschew energy drinks or other stimulants that make you jittery.

Exercise, even moderate, can do wonders for both your physical and emotional wellbeing. Among its benefits, regular exercise fights stress, improves memory retention, and boosts your mood (particularly in winter). Researchers at Colorado Tech report that exercise increases “the number of brain cells in the hippocampus, which controls the formation, retention and recall of memories – all essential for student success. In most adults, the hippocampus starts to shrink in the late twenties, leading to memory loss over time.” Exercise can also add to your social bandwidth if you have regular workout partners or participate in intramural team activities. Remember to stretch. Consider taking a yoga class or Pilates workout. Do some running, weight lifting, swimming, or join a rowing group. Hike with friends or colleagues. Get out the mountain bike. For best results, get in a 30-minute workout at least three times a week. Time Magazine reports that cardiovascular exercise can positively affect depression, anxiety and mood disorders. And you’ll sleep better, too.

Rejection in an PhD program is a routine, unwanted emotional downer. But how you react to it is crucial. Unsolicited advice can feel abusive. Competition for internships, fellowships and publications can stress you out to the point of collapse. Coping tools include not taking rejection or undue criticism personally and chalking it up to experience. It can soften the blows as they come. Comparing yourself to other candidates can be toxic. As with athletics, there will always be someone better than you. But you’re not pursuing your colleagues’ goals, dissertations, or even the identical degree – you’re pursuing personalized knowledge and skills for your life after the doctorate. Barbara Robson, an Associate Editor for two academic journals, writes in Quora that most papers (80 percent or more) are rejected and that there’s an element of luck in getting published. If your paper is rejected by a journal, find another suitable place to submit it. If you’re passed over for a conference, don’t sent a hate letter or academic rebuttal. Move on.

Finding the right mentor and dissertation advisor is pivotal to your academic success and survival. The Gradhacker Blog at Inside Higher Ed suggests that you choose an advisor that shares your research interests and career path. Ask about their success rate in graduating students that they mentor. Check out whether they walk the walk by viewing their list of publications, conference presentations, and other research accomplishments. Find out if they’re available for ongoing advising. Explore their aptitude as a mentor and the personal chemistry toward working together. Are they hard to communicate with, abusive or condescending? Are they unable to otherwise maintain a productive and respectful relationship during the time you’ll be in the program? Not all accomplished professors make for good advisors. Some may be too wrapped up in publishing or attending conferences to meet with you. You should leave advising sessions feeling more focused, energetic about your research and dissertation, and armed with strategies for accomplishment.

There’s an old joke where a friend asks if you can hang out and you say, “I’m in a PhD program so ask me again in five years.” It’s vital to maintain relationships with family and friends. They can sustain you and keep you from deadly isolation. At the same time, they can be distracting. It’s useful to maintain balance by scheduling time with family and friends while sticking to the need to bear down on research and writing. The PhDStudent Forum says when possible to combine family or friend events around studying. For example, take study time for yourself during a longer visit to family to keep your academic momentum. Visit a coffeehouse where you can study along with family and friends that also like reading in public. Be sure to communicate clearly about your schedule and find ways to book in indispensable phone calls and visits. Join friends for exercise or recreation.

Yeah right, when is that supposed to happen? It happens when you make it happen. To maintain a sane equilibrium, devote some time to routinely indulge in things you like doing. For example, work in the garden, take a massage class, learn photography, play live music, go kayaking, join a cooking class, volunteer in civic or advocacy activities or learn a foreign language. Build something with your hands. Play scrabble. Paint to indulge your playful or creative side. Take a dance class. Learn meditation or improve your ping pong game. Because it can be near impossible to turn off your PhD brain, relegate it to background noise. That way you might have breakthroughs or discoveries that emerge when you return to work.

Living alone may create a peaceful learning atmosphere, but not if you have noisy neighbors above, next door, or below you. Yet you can develop a horrible sense of cabin fever if you isolate at home. Wherever you reside should be comfortable and workable. Clutter can be a source of stress. According to Inside Higher Ed, living with roommates can save on expenses, but comes along with its own set of challenges. Roommates can have other routines and schedules that introduce unwanted noise, emotional drama, unwanted guests, or social habits that can send you off the edge. Research potential housemates carefully, allowing a back-up plan for dealing with inevitable problems. Developing a friendly but direct communication strategy can help. Or, you can create a work zone in your bedroom that lends for privacy. If necessary, you can find a quiet study environment in a library carrel or small café. The same suggestions apply if you’re living with family.

According to Inside Higher Ed, there is a mental health crisis in graduate education. Grad students are six times more susceptible to anxiety and depression than in the general population. The study found that “transgender and gender-nonconforming graduate students, along with women, were significantly more likely to experience anxiety and depression” than their straight or male counterparts. A poor work-life balance can be a powerful contributor to burnout and depression. The worst thing you can do when you experience mental health issues is to keep them to yourself or feel like a failure for having them. Seek out the campus counseling center (student health center) or a trusted outside mental health organization for personal counselling. Join their emotional support groups. The National Grad Crisis Line (877 472-3457) provides free intervention services, confidential telephone counseling, suicide prevention assistance, and referral services. Look into NAMI on Campus Clubs which are student-run mental health support organizations.

Who you are, ultimately, is not a PhD student. Your grad program is what you’re currently pursuing. The Indiana University guide to thriving in graduate school suggests that you shrink overwhelming expectations into bite-size challenges. It’s normal for doctoral students to think that they’re an imposter among experts. Johns Hopkins University found that striving to meet your expectations can cause low self-esteem, procrastination, guilt and depression. You may find yourself unable to meet your expectations for perfectionism, so modify your plans to hit deadlines with your best effort. The guide further advises to straighten out the expectations that others may have for you. This can be especially true with families and people who provide financial or emotional support.

Opportunities to attend conferences and presentations are richly rewarding. First, you become part of the greater community in your research niche and you can build a lifetime network of colleagues. You can also gain a greater understanding of the professional options available to you. Even attending conferences out of your niche area can stimulate ideas and send you home refreshed. Participating in panels is a great way to network and demonstrate your expertise. Attending job fairs is another way to network while exploring the professional environment. By networking at conferences, you can set up additional meetings with experts by phone, virtually, or before the next conference. It doesn’t hurt to cite conferences and your own presentations on your CV.