The journey of pursuing an advanced degree can be exciting as well as challenging. Balancing the demands of academics, the responsibilities of a career, and not to mention taking time out for a personal life, can prove overwhelming and lead to burnout, stress, and anxiety. Our mental health plays an important role in shaping the course of our lives and can have a direct influence on our academic experiences. Here, we will shed some light on the factors that can impact your mental health while pursuing a graduate degree and learn a few coping strategies that can help nurture your mental health throughout your academic journey.
Factors That Impact Mental Health in Grad School
It’s important to be aware of the stressors that are associated with pursuing a graduate school degree, as various factors can hurt a student’s mental well-being.
Academic Pressure
The pressure to excel academically is one of the primary stressors that affects college students’ mental well-being, according to experts from a study published in the Frontiers of Psychology. The pressure to perform well may come from ambitious goals individuals set for themselves or family expectations. Falling short of these standards may lead to heightened stress and anxiety, which can have a negative impact on one’s mental health.
Imbalanced Work-Life
According to the Society of Behavioral Medicine, many graduate students struggle to maintain a healthy work-life balance. This may be due in part to overextending their work into their personal lives. The high demands of research, coursework, and employment mean less time to spend with family and little time for relaxation. This imbalance can have adverse effects on one’s mental health. Results from one study show that graduate students are six times more likely to experience anxiety or depression compared to individuals in the general population.
Financial Strain
The financial stress and burden of graduate school is another leading factor that can contribute to mental health challenges. Students who have limited financial resources or are burdened by an abundance of student loan debt may feel overwhelmed by their financial obligations. This excessive worrying may elevate their stress levels leaving them unable to concentrate and focus on their academic studies.
Loneliness
Loneliness among graduate students can have a profound impact on their mental health. Often graduate students spend long hours conducting research and studying, this isolation may lead to feelings of sadness or depression. It can also influence their academic performance because they struggle to concentrate, which can further exacerbate their stress. Without being in a social environment or having a support system in place, students may struggle with stress and loneliness while in the graduate program.
Imposter Syndrome
Imposter syndrome — the feeling that you don’t deserve to be where you are, is a phrase that many graduate school students describe how they are feeling. Despite their competence and admission into graduate school, a sense of inadequacy and self-doubt continues to linger among many students. The presence of this syndrome can lead to feelings of anxiety and stress and take a toll on their mental well-being.
Heavy Workload
A demanding workload, deadlines, and other coursework responsibilities can negatively impact a student’s mental health. This stress can manifest into physical ailments as well as emotional exhaustion. Managing a heavy workload can become overwhelming especially if you don’t have good time management skills.
Coping Strategies
By employing the right coping strategies, it’s possible to move through your academic journey while nurturing your mental health. Here’s how you can achieve this balance.
Build a Support Network
First and foremost, you need to establish a support system. This network of people can consist of classmates, friends, family, or any mentors that you feel you can trust, confide in, and seek guidance from. This supportive network can help alleviate any feelings of isolation or stress you are feeling while in graduate school.
Have Effective Time Management Skills
Time management skills are imperative for maintaining your mental well-being while in graduate school. Having the ability to efficiently allocate your time will help to reduce feelings of stress and overwhelm. It will also help you carve out time for your personal life, studying, and other demands that come along with being in graduate school. Not to mention it will give you a sense of control which will counteract any feelings of uncertainty that would negatively impact your mental health.
Practice Self-Care
Make self-care a priority. Research shows that self-care plays a vital role when it comes to your mental health. It can help you manage stress, increase your energy as well as improve your physical health. The National Institute for Mental Health suggests eating healthy, getting regular exercise, sticking to a regular sleep schedule, allocating time for fun activities outside of school, as well as staying connected to family and friends. Follow these healthy practices to take care of your mental health.
Set Realistic and Attainable Goals
Setting and working towards realistic and attainable goals will give you a sense of purpose and direction. This kind of structure and routine can help enhance your motivation, boost your confidence, and give you a sense of fulfillment. This process along with a positive mindset can help counteract feelings of anxiety that some students get while in graduate school and help you achieve a better work-life balance.
Seek Professional Guidance
If you feel your mental health is impacted in any way while in graduate school, then please consider contacting a mental health professional. A licensed professional can provide you with the support and guidance that you need to help with your overall well-being.
Pursuing a graduate degree can be an exciting time in your life. However, while it may be a rewarding journey, the challenges you may endure must not come at the cost of your mental health. You need to prioritize your mental well-being by having a support system, taking time out for yourself, setting realistic goals, and developing time management skills. Once you find the right work-life balance, you can thrive during your graduate school experience. However, if you ever feel like your mental health is being affected, it’s imperative to consider speaking with a qualified mental health counselor.
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