How to Survive PhD Stress & Burnout

Wellbeing

Reclaim Your Mental Health

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PhD Stress Indicators
Imposter Syndrome75%
Isolation & Loneliness60%
Deadline Anxiety80%
Supervisor Tension50%
Work-Life Balance25%
Symptoms

Recognise Burnout Symptoms

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Physical
  • Chronic fatigue and exhaustion
  • Frequent headaches and migraines
  • Sleep disturbances and insomnia
  • Changes in appetite and weight
  • Weakened immune system
Emotional
  • Persistent feelings of dread
  • Loss of motivation and passion
  • Feeling stuck and overwhelmed
  • Increased irritability and anger
  • Emotional detachment from work
Cognitive
  • Difficulty concentrating deeply
  • Procrastination and avoidance
  • Negative self-talk and doubt
  • Impaired decision-making ability
  • Forgetfulness and mental fog
Behavioral
  • Social withdrawal and isolation
  • Neglecting self-care routines
  • Missing deadlines repeatedly
  • Reduced output and quality
  • Contemplating quitting the PhD
Recovery

Strategies for Recovery

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Mindfulness & Meditation

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Regular Physical Exercise

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Peer Support Networks

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Journaling & Reflection

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Realistic Goal Resetting

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Sleep Hygiene Practices

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