PhD Well-Being Tips: Holistic Strategies for Success and Balance
- Monika Staab
- Mar 18
- 5 min read
My top PhD well-being tips for success beyond the dissertation
During a PhD, there are days when the weight of your work can feel overwhelming. Between the deadlines, the writing, the constant quest for answers, and the pressure to perform at your best, it’s easy to lose sight of what really matters—not just in your research but in your own well-being.
I remember a time when I found myself entirely consumed by my academic work. I thought the only way to succeed was to push harder, work longer, and sacrifice my personal time. But what I learned over the years is that true success in academia—and in life—is about much more than just pushing through. It’s about taking a holistic approach—one that nurtures not only your research and intellectual skills but also your mental, emotional, and physical well-being.
I realised that thriving in academia isn’t about achieving perfection. It’s about finding balance, being kind to yourself, and creating space for both your academic and personal growth. Let me share a few practices that have helped me cultivate a healthier, more balanced approach to my PhD journey.
Here are my top five holistic PhD well-being tips:
1. Self-Talk: A gentle shift in how you speak to yourself
We are often our own harshest critics. In academia, we tend to measure our worth by the number of papers published, experiments completed, or presentations delivered. But in those moments of doubt—when you feel like you’re not enough or that you’re falling behind—it’s essential to pause and notice what you’re telling yourself.
In my own experience, I found that when I shifted my inner dialogue, everything else began to feel a little lighter. Instead of saying, “I’m failing” or “I’ll never finish,” I started replacing those thoughts with, “I’m doing my best,” and “Every step forward is progress, no matter how small.” It’s not always easy, but this simple practice has been incredibly transformative in managing my stress and building my self-confidence.
You can try this too. When those negative thoughts arise, take a moment to pause, breathe, and replace them with a more compassionate, understanding thought. You’re doing important work, and it’s okay to take things one step at a time.
2. Emotion Regulation: Creating space for what you feel
The emotional ups and downs of a PhD programme are completely normal, but that doesn’t make them any easier to navigate. I had moments of incredible excitement, where I felt like I was on the verge of a breakthrough, and others where the frustration of hitting a roadblock felt suffocating. I learned that emotion regulation—the ability to acknowledge and process my feelings—has been one of the most valuable skills I developed.
In moments of stress or overwhelm, I now practice grounding techniques like mindful breathing or a simple body scan to reconnect with the present moment. These moments of mindfulness help me step back from the whirlwind of emotions, allowing me to regain my perspective and make decisions from a place of calm rather than reactivity.
It’s important to give yourself permission to feel what you’re feeling. Emotions, even the difficult ones, are valid and deserve space. By gently observing them without judgment, you’ll find that they begin to lose their power over you.
3. Boundary Setting: Protecting your time and energy
One of the hardest lessons I learned during my PhD journey is the importance of setting boundaries. Early on, I found myself saying yes to every request—whether it was taking on extra projects, helping others with their work, or attending every event I was invited to. But over time, I realised that by neglecting my own needs, I was running on empty.
Now, I’ve learned the value of saying no when I need to, and came to understand that setting clear boundaries isn’t selfish—it’s necessary. Boundaries allow me to create the space I need to recharge, to spend time with loved ones, and to do the things that nourish my mind and body. They help me show up as my best self, both in my work and in my personal life.
Take a moment to reflect on your own boundaries. Are you making time for yourself? Are there areas in your life where you could say “no” in order to protect your energy? Setting boundaries isn’t easy, but it’s an act of self-love and self-compassion.
4. Time Management: Honoring both your work and rest
During a PhD, it’s easy to get caught up in the whirlwind of deadlines and never-ending to-do lists. But productivity isn’t just about ticking off items on a list—it’s about being intentional with your time. Time management is not just about getting more done; it’s about making space for both your work and your well-being.
I learned to schedule my days more intentionally, making sure to set aside time for rest, reflection, and self-care. This might mean scheduling short breaks throughout the day, planning time to exercise, or even dedicating a weekend afternoon to simply relax and recharge. I’ve found that when I make time for these moments of rest, I come back to my work with greater focus and creativity.
Remember, taking breaks is just as important as the work itself. Your mind needs time to rest and reset so that you can approach your research with renewed energy and clarity.
5. Connection and Support: You don’t have to do it alone
PhD life can be isolating. I often felt like I was navigating the journey alone, especially during those long hours spent in the library or at my desk. But during my journey, realised that connection is essential to my well-being. Whether it’s reaching out to a fellow student to share a laugh, connecting with a mentor for guidance, or simply leaning on family and friends for emotional support, it’s vital to remember that you don’t have to carry the weight of your journey on your own.
In my own experience, opening up to others and seeking support has been one of the most powerful ways to maintain my mental health. We all need a support system—whether it’s a community of peers, a coach, or a loved one—who can offer encouragement, guidance, and a listening ear.
If you’re feeling isolated or overwhelmed, I encourage you to reach out and connect with others. Sometimes, the simplest act of sharing your experience can bring a sense of relief and remind you that you are not alone.
If you’re ready to dive deeper into this journey of balance, well-being, and personal growth, I invite you to join my holistic 1-to-1 PhD coaching. Together, we can create personalised strategies to support you in navigating your PhD journey with more ease, joy, and resilience.
Book your free 30-minute discovery call with me to explore how we can collaborate on creating a personalised plan that supports both your success and well-being throughout your PhD journey.
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