Over the past few years, the academic community has started to recognize and focus on dealing with mental health issues as a researcher. The heavy workloads combined with the relentless pressure to produce significant results and get published in top journals can take a toll on one’s well-being. While the general awareness around mental health in research has improved, it is crucial to address the specific challenges faced by academics, especially those who are struggling with pre-existing mental health issues. So in this article, we provide some valuable insights into the existing landscape and offer practical coping strategies to help those dealing with mental health issues as a researcher while trying to manage their day-to-day responsibilities.
Understanding the state of mental health in research
Research can be exhilarating yet challenging; it’s vital to acknowledge that issues with mental health in research can arise at any and all stages of the academic career. The vulnerable mental health of PhD researchers is quickly becoming a matter of concern. Diving into the doctoral journey with its long hours and isolated working styles, multiple new responsibilities, and sheer uncertainty of the research process in a highly competitive landscape all contribute to stress, anxiety, and burnout. It’s often worse for those who have pre-existing mental health issues, those who have moved to new countries, or those who need to adapt to new cultural expectations on their PhD journey.
These concerns about mental health of PhD researchers are not limited to early career researchers; even seasoned academics can struggle with their mental health in research. The highly competitive landscape with pressures to innovate, publish, and obtain funding and the absence of job security and financial stability are all key factors contributing to worsening mental health in researchers. In fact, a review of mental health in research environments, indicated that the quantum of job-related stress is much higher now with a greater emphasis on productivity and job performance measurements.1
Researchers find it challenging to maintain attention, meet deadlines, and handle the stress of research work when struggling with mental health issues like depression, anxiety, eating disorders, mood disturbances, bipolar disorder, and post-traumatic stress disorders. Add to this self-doubt, imposter syndrome, and inadequacy, and it becomes easy to understand why dealing with mental health as a researcher is quickly becoming a priority. Although mental health specialists encourage researchers to talk about such concerns, many in the scientific community regard these pressures as normal in research and learning institutions. Unfortunately, this leads to a lack of support and understanding – one of the biggest challenges for researchers struggling with declining mental health in research.
Acknowledging and addressing these challenges is crucial to cultivate a supportive research culture that prioritizes mental well-being. By encouraging open dialog, providing accessible resources, and implementing strategies to nurture mental health in research, academics can thrive and make more meaningful contributions to the scientific community. Let’s delve into some practical strategies on dealing with mental health issues as a researcher.
Coping strategies to nurture mental health in research
Although the lack of support and stigma surrounding mental health in academia can make it challenging to seek help, there are several strategies that researchers can use to take care of themselves while managing their research responsibilities.
1. Practice self-care; be kind to yourself
The most important strategy when dealing with mental health issues as a researcher is to prioritize self-care. Researchers are often driven by high expectations, which can lead to self-imposed pressure and feelings of inadequacy. Be kind to yourself by accepting imperfections and acknowledging your accomplishments. Celebrate small victories and focus on progress rather than perfection. Explore various coping mechanisms that work best for you and bring you peace and calm during times of stress. Focus on taking care of your mental health in research by taking regular breaks throughout the day, practicing mindfulness and deep breathing techniques, engaging in physical or creative activity, journalling and getting enough sleep. Eat a healthy, balanced diet and avoid excessive alcohol or caffeine, which can exacerbate symptoms of anxiety and depression.
2. Create a more supportive environment
When dealing with mental health issues as a researcher, it can be easy to feel isolated and helpless. The trick here is to understand that you’re not alone. By building a strong network of supportive colleagues, mentors, or peers who’ve share similar experiences, you can find validation, support, and a sense of belonging. Institutions and research communities play a vital role in fostering a supportive environment. Explore your institution’s counselling services or be open to even accepting professional help to ensure you have all the necessary support when you are dealing with mental health issues as a researcher. Encourage open dialogue, destigmatize discussions of mental health in research, and advocate for accessible mental health resources. By creating an inclusive and understanding culture, we can collectively support the well-being of researchers.
3. Work on establishing a work-life balance
Maintaining a healthy work-life balance is essential for your well-being and dealing with mental health issues as a researcher. Set clear boundaries and allocate time for activities outside of research. Engage in hobbies, exercise, spend time with loved ones, or simply take moments of relaxation to recharge your mind. It is also helpful to set realistic goals and expectations for yourself. Mental health issues can make it challenging to focus, stay motivated, and complete tasks on time. So, it is helpful to break down large projects into smaller, more manageable tasks and set realistic deadlines. It is also important to recognize that setbacks and failures are a natural part of the research process and that do not reflect one’s worth as a researcher or as a person.
4. Communicate your mental health needs
While dealing with mental health issues as a researcher, it is crucial to communicate with colleagues and supervisors about one’s pre-existing mental health issues. Although there is still stigma surrounding mental health in research, many universities and research institutions have begun to recognize the importance of supporting the mental health of their employees. In fact, over the past few years, advocacy efforts by mental health organizations and individuals with lived experience have helped to reduce the stigma associated with mental illness and raised awareness about the need for better mental health research and care. Today, researchers can seek professional help and access support and mental health resources through their workplace.
5. Prioritize regular mental health check-ins
Remember, mental health in research should be a priority, and seeking help is a sign of strength. Together, we can cultivate a research community that values and supports the mental well-being of all researchers. An important strategy in dealing with mental health issues as a researcher is regularly assessing your mental well-being and being attuned to warning signs of distress. Make time for self-reflection and take proactive steps to address concerns.
Navigating the research landscape can be both intellectually stimulating and emotionally challenging. As we address the importance of mental health in research, it is essential to remember that researchers with pre-existing mental health issues require special attention. The fact that the scientific community is now recognizing the various stressors of research and academic life and are attempting to enhance the overall well-being of their members is a step in the right direction. But the growing mental health crisis in science can lead to potentially severe consequences for the future if it is not managed immediately. We hope that implementing these simple coping strategies and fostering a supportive environment will help in dealing with mental health issues as a researcher, enhance your well-being, and thrive in your research pursuits.
References:
- Guthrie, S., Lichten, C. A., Van Belle, J., Ball, S., Knack, A., & Hofman, J. Understanding mental health in the research environment: A Rapid Evidence Assessment. Rand Health Quarterly (2018). Available online at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873519/
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