I've often thought that earning a doctorate is like running a marathon: You've got a long way to go before you finish and, if you're like me, you might hit the wall around mile 24. But for those of you going into academia, the trek is more like an ultra-marathon (or 61 miles): You keep running at full speed so you can nab the right postdoc, then a permanent position and then compete in the race for tenure.
How can you keep up the pace on such a long journey?
Practicing self-care is one way to help you maintain your rhythm and keep your focus on the journey. Most research on self-care strategies tends to focus on those going into practice, but scientists should engage in self-care both for personal and professional reasons. Burnout is a real risk for those in academia, but rarely discussed (Education Research, 2011).
In my research on stress and self-care, we surveyed 387 graduate students from around the country and asked them about stressors they experienced, their coping strategies and barriers to using wellness strategies. Nearly 25 percent of our sample were in science/research fields, representative of current APAGS membership. We found that 70 percent of all students (including those in science-oriented fields) faced at least one stressor that interfered with their optimal functioning (Training and Education in Professional Psychologyopens in new window, 2012).
That's why it's so important for all psychology students to take care of themselves. Here are some tested strategies that can work for all graduate students, regardless of their path of study:
- Connect with your friends, family and peers. This was the most common self-care strategy reported in my study (over 70 percent reported connecting with friends). Sometimes we need to get together with others just to commiserate; other times it is to develop strategies to deal with what is stressing you out.
- Exercise. Not only is this a great way to let off some of the steam that may be building during your day, but also joining a group or class can help you connect with people outside of school and build your social support. Just over half of our sample used exercise to reduce stress.
- Indulge in a hobby. After a hard day of work, give yourself permission to enjoy a favorite pastime, whether it's cooking, playing an instrument, scrapbooking or whatever your interest. If you don't yet have a hobby, find one based on a Pinterest post you saw, or get back to some old hobbies, like reading. About half of our sample engaged in hobbies to cope with stress.
- Unplug from your electronics. With smartphones it's easier than ever to respond immediately to students' requests for more time for a paper or a quick question about an assignment. Take some time every day where you consciously disconnect from electronics.
- Sleep. It's one of the most important things we do. Regular sleep improves memory as well as mood. Figure out what works best for you, and make a plan to get enough sleep. If you're a night owl, do your best to avoid teaching 8 a.m. classes, and early birds should try to avoid the night classes.
- Laugh. Joke around with your friends or watch funny movies to relax.
- Plan some breaks. This means regular 15-minute coffee or tea breaks as well as vacations. Standard marathon training plans include breaks from running to avoid injury. You should take some time regularly (a day or a half-day on the weekend) where you don't work on your science to rest or relax, as well as a more lengthy vacation to rejuvenate.
When I was dissertating, I used a number of these strategies. I played volleyball with friends to get exercise, and always joined them afterward for drinks or ice cream to decompress and enjoy their company. I've always been a fan of humor and I'm notorious for making terrible puns (that crack me up). Late in grad school, I started reading for fun again (back then it was "Harry Potter," but now it would probably be "Game of Thrones").
To keep from hitting the wall during the marathon of graduate school, experiment with these strategies to see what works best for you. And if you have a favorite self-care strategy, let us know on our blog.