PSG #033: Are you a stressed-out PhD candidate? Here's how mindfulness and nature can help

Are you buried under piles of research papers and reports?

Do you feel like your dissertation is slowly sucking the life out of you?

Mindfulness and nature are here to save the day. Take a break from the academic grind and immerse yourself in the beauty of the outdoors.

Trust me, your degree will thank you for it.

1. Introduction: What Does Stress Look Like for a PhD Candidate?

Let's face it, being a PhD candidate is not an easy feat. It's a journey filled with endless research, sleepless nights, and constant pressure to perform.

Stress is just a part of the package deal that comes with pursuing a PhD.

But, what does stress look like for a PhD candidate?

Well, it can manifest in many ways.

For some, it's the constant worry about meeting deadlines, while for others, it's the fear of not meeting the expectations of their supervisor.

Some PhD candidates may experience physical symptoms such as headaches, fatigue, and even illness due to the high levels of stress. Or experience an acute hearing loss like I did. Or burnout as my brother did.

Regardless of how it shows up, stress can take a toll on a PhD candidate's mental and physical well-being. Additionally, it reduces your focus and productivity and thus can slow down your progress.

This is where mindfulness and nature come in as powerful tools to help alleviate stress and promote a healthier lifestyle.

2. The Benefits of Mindfulness and Nature in Relieving Stress

As a PhD candidate, stress is often an unwelcome companion on your academic journey. It can manifest in various ways, from sleepless nights to feeling overwhelmed by the workload.

But fear not, there are ways to ease the burden, and two of the most effective ways are mindfulness and nature.

Mindfulness allows you to be present in the moment, focusing on your breathing and allowing your thoughts to pass by without judgment. This can help to alleviate anxiety and stress.

“Mindfulness disrupts automatic thought processes and increases response flexibility, allowing for better problem solving and decision making involved in demanding and/or new situations. It promotes working memory, self-determination, and persistence, which are relevant for dealing with diverse demands. When facing competing demands, mindfulness promotes attentional control and efficiency. Enhancing cognitive capacity is linked with higher creativity and better problem-solving skills, which are important for crafting how individuals work effectively”

Similarly, being in nature has been shown to have a calming effect on the mind and body, reducing stress levels and promoting relaxation. Whether it’s taking a walk in the park or hiking in the mountains, spending time in nature can be a much-needed break from the pressures of being a PhD student.

“Nature acts in two different ways: On the one hand, nature directly affects stress and mental fatigue, which have a role in coping with demands and in increasing resources concerning the six areas of work design. Exposure to nature can reduce the negative mood state and enhance positive emotions, which in turn help in coping with stressful situations connected with high demands and increase social awareness so that individuals can relate with others more assertively and positively solve conflicts”

The study showed that being in nature makes mindfulness practices easier. Nature can support the effortless mindfulness-like states. The other way around, mindfulness leads to more awareness and attention to the natural environment. Thus increasing the stress-reducing effects and restorative potential.

3. How to Incorporate Mindfulness into Your Life as a PhD Candidate

As a PhD candidate, it's easy to get lost in the chaos of research, deadlines, and academic pressure.

But incorporating mindfulness into your daily routine can help you stay centered and focused.

Start by setting aside just a few minutes each day to:

• practice mindfulness meditation. There are a plethora of meditation techniques out there. Try out different ones to find the one that resonates with you
• focusing on your breath and letting go of any distracting thoughts. There are various breathing exercises out there. Three quick examples:
  • box breathing: in 4 hold 4 out 4 hold 4,
  • breathing out longer than in: 3 in 7 hold 8 out,
  • 5 finger breathing :

• You can also incorporate mindfulness into your everyday activities, like taking a mindful walk or eating a meal with full awareness. Turn off your phone, Tv, Laptop … and just focus on the now.
• Don't forget to take breaks and step outside to enjoy nature, which can have a calming effect on your mind and body.
• open the window and take a few deep breaths

And remember, it's important to take time for yourself and prioritize self-care, even when you're swamped with work.

This ensures your focus is laser-sharp again and your productivity high when you come back to work.

By incorporating mindfulness and nature into your life as a PhD candidate, you'll be better equipped to manage stress and stay grounded during even the most trying times.

4. Exploring Nature to Manage Stress Levels

PhD candidates are no strangers to stress, and it can be tough to find ways to unwind amidst the constant pressure of academic life.

Fortunately, exploring nature can be an effective way to manage stress levels. Research has shown that spending time in nature can lead to decreased levels of cortisol, the stress hormone.

Whether it's

• taking a walk in a nearby park,
• going for a hike in the mountains,
• or simply sitting outside and enjoying the fresh air, getting outside can do wonders for your mental health.

Plus, being in nature provides a welcome break from the screen time that so often dominates the life of a PhD student. So next time you're feeling overwhelmed, try taking a break and getting outside.

Furthermore, it has also been shown that having some plants indoors maybe on your desk already has a positive effect on stress levels. So why not get some plants in your home but also in your office at work?

Then you can take a short break and just look at the plants which already reduces stress levels!

That's why taking time out for yourself is crucial. Whether it's a weekend getaway or just a few hours spent doing something you love, taking a break from the pressure can help you recharge and refocus. And the best part? It doesn't have to be anything fancy. A simple walk in nature or a relaxing evening with friends can do wonders for your mental health. So don't be afraid to take a step back and prioritize your well-being. After all, a happy and healthy PhD candidate is a successful one.

5. Conclusion: Enjoying the Present Moment Can Help You Cope with Academic Challenges

So, there you have it, fellow PhD candidates. Stress is an inevitable part of the academic journey, but that doesn't mean we have to succumb to its overwhelming power.

By incorporating mindfulness techniques and reconnecting with nature, we can learn to manage our stress levels and enjoy the present moment.

Remember to take time out for yourself, whether it's going for a walk in the park or practicing meditation. It's easy to get caught up in the pressures of academia, but taking a step back and enjoying the present moment can help us cope with the challenges that come our way.

So, take a deep breath, grab a cup of coffee, and enjoy the beauty of the world around you. You've got this, PhD candidates!

See you next week!

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We're excited to share the PhD Survival System with you because we know how tough it can be to get through a PhD program. We have developed a holistic system combining all the necessary areas to obtain optimal results.

We start with the foundation, your mindset and on top of that we building two pillars with time management and stress management.