PSG #034: PhD Candidates Beware: How to Guard Against Burnout and Stay Sane

So, you're a PhD candidate, huh?

Congrats, you're on your way to becoming a doctor!

But, let's talk about a not-so-fun side of the journey: burnout. It can hit you hard if you're not careful.

So, let's chat about some burnout prevention tips to keep you sane and on track toward that degree in our last issue for this year!

1. introduction: What is burnout

PhD candidates beware - burnout is a real threat! It's easy to get caught up in the academic grind and forget to care for yourself.

Furthermore, the challenging and often even toxic research environment leads to increased burnout risks

During my PhD, I was not even aware of how stressed I was. I put myself under a lot of pressure as I was at the end of my 4th year and yet almost no publishable results. Experiments kept failing and I kept working harder, trying to prove myself. In hindsight, I probably was on the verge of burnout. However, in my case, my body stopped me in a different way - an acute hearing loss.

But what is burnout, exactly?

A feeling of exhaustion, cynicism, and decreased productivity can come from chronic stress. You don’t want (or even can't) leave the house.

Even the smallest new task or obligation is too much. You can't rest and think positively about your time and especially your future.

And boy, oh boy, does grad school bring the stress.

So, what causes PhD burnout?

It can be a combination of factors like high expectations, lack of control, and poor work-life balance. And sometimes bad choices and habits we developed or ignored for too long.

But don't fret - there are signs you're heading for a crash-and-burn moment, like feeling constantly overwhelmed or having trouble sleeping.

When you start neglecting things you love to do because it stresses you even more.

You stop going to your workouts.

You „forget“ to call your mum or dad.

You have excuses not to visit someone or get visited.

You have „no time“ for „that“.

When you start to feel helpless more and more.

There are many small or bigger things you can do as burnout countermeasures.

Burnout prevention starts with you!

2. The Causes of PhD Burnout

PhD burnout is a real issue that many candidates face during their studies.

The causes of PhD burnout can vary but often include factors such as:

• overworking,
• lack of support,
• and feelings of isolation

Many PhD candidates are highly driven and perfectionistic, which can lead to burnout if they don't take breaks and prioritize self-care.

Additionally, the pressure of meeting deadlines and producing quality work can be overwhelming, especially when combined with the demands of daily life.

Furthermore, the often toxic research environment glorifies overwork, not taking breaks or vacations and not having a balance like pursuing hobbies etc. This increases the risk of burnout for everyone working in such an environment.

In a nutshell, pursuing a PhD puts you at a higher risk for burnout.

You have to take preventive measures to guard yourself against burnout.

3. Signs You’re Heading for burnout

Are you feeling like you're on the verge of a crash-and-burn moment?

But burnout goes beyond just feeling tired. It's a state that affects you on multiple levels:

• Emotionally: you may find yourself drained, lacking the capacity to deal with even the smallest of challenges.
• Physically: you might experience a constant sense of fatigue that no amount of sleep seems to alleviate.
• Mentally: burnout can cause your motivation and enthusiasm for what you do to evaporate.

In one of our latest posts, we explained the signs of burnout, and in another one the 12 phases of burnout.

We also developed a burnout risk test on our website that can give you an idea if you are at risk for burnout.

The test does of course not replace a professional assessment but provides you with an idea if getting help and taking action is necessary.

Remember: Your mental health and well-being are just as important as your academic achievements. So check out and implement at least some of the following tips for burnout prevention.

4. Strategies to Manage PhD-Related Stress and Anxiety for burnout prevention

Let's face it, pursuing a PhD is no easy feat.

It's a long and challenging journey that requires a lot of hard work and dedication.

However, it's important to remember that your mental health and well-being should always come first.

Without that, it will be hard to achieve anything in life, no doctoral degree, no successful job interview, no promotion, no hobbies, no traveling… this list could go on and on.

That's why implementing strategies for preventing and managing PhD-related stress and anxiety is crucial.

Tips to prevent burnout:

• Set realistic goals and expectations for yourself. Don't put too much pressure on yourself to be perfect all the time. It's okay to make mistakes and learn from them. Check here our tips to create your PhD road map 
• Practice stress-reducing techniques like mindfulness, meditation, and breathing exercises. Read here why mindfulness and meditation are effective tools to reduce stress
• Develop good sleep habits
• Exercise regularly - even if it is just going for a walk
• Increase your resilience and be prepared for challenges.
• Reach Out When Needed – Don't Be Afraid To Ask For Help or Support Reach out to your friends, family, or a therapist if necessary. Get a coach, and look for counseling opportunities at your university or institute.
• Challenge negative thoughts before they become overwhelming - Develop a growth mindset and learn how to handle your imposter syndrome for more success and lower burnout risk.
• Ease Up on the Perfectionism - It's Okay to Make Mistakes Once in a While. PhD candidates are notorious for their perfectionism. They strive for excellence in every aspect of their work, from research to presentations, and even their personal lives. However, this constant need to be perfect can lead to burnout and stress. It's important to remember that it's okay to make mistakes once in a while. It's a human thing to do, and it's how we learn and grow. Ease up on the perfectionism and take a breather. Being kind to yourself is one of the best burnout prevention techniques out there.
• Take Time Out For Yourself - Find Ways To Recharge Your Batteries Regularly. Let's face it, PhD programs can be grueling, and if you're not careful, you could easily find yourself on the fast track to burnout. That's why it's crucial to take time out for yourself and find ways to recharge your batteries regularly. It could be something as simple as going for a walk, taking a nap, or indulging in your favorite hobby.
• Be Kind to Yourself - Appreciating where you are now, even if it's not exactly where you'd expected, can help you avoid feelings of disappointment and frustration. Instead of focusing on what you haven't achieved, take a moment to acknowledge how far you've come. Celebrate your small wins and be proud of yourself.
• The biggest and most important „tool“ is awareness. Without realizing that something is wrong or could go wrong, that you feel, tired, aggressive, short breathing, nervous and so on, you can't change things. Listen to you, your stomach, and your body. It’s talking to you.

Burnout prevention starts with self-love and self-acceptance.

By implementing these strategies, you'll be able to prevent burnout and stay sane during your PhD journey.

Here’s a TEDTalk fitting to the topic of burnout prevention: End Professional Burnout: Become More Energized and Less Stressed | Liz Aguirre

5 . Conclusion: Staying Sane During Your PhD Is Possible with the Right Mindset and stress-reducing tools

Burnout prevention is key to staying sane during your program.

Figure out what works for you and make an effort to implement at least some of the burnout prevention tips.

Besides your well-being and happiness, your (mental) health is essential for your focus, productivity, and thus for your progress and success!

This was this year’s last issue!

For those who celebrate: have a merry Christmas.

Be proud of yourself and show some kindness to yourself!

Take some time off!

Time to recharge.

Time to spend with family and friends.

Time to reflect on the year.

Time to set realistic goals for the next year.

See you next year!

PhD survival guide is a free newsletter. Please support by sharing with those who may benefit from this post.

If you want more help:

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.