Hey guys it's Maria here and today I thought we would talk a little bit about health and
well-being and how to manage that with your PhD studies because as I found in my first year of
studies that the PhD can get quite a lot and sometimes it feels like there's just too many
things going on in your life and you don't really know how to manage but I found that if
you have these really well built in strategies and tactics to fall back on in the health and
well-being aspect then it can just make your whole life a lot easier. So let's talk about it!
So to be honest with you guys this whole well-being thing has never been my strong
suit. I've always been the kind of person that either does something 100% or doesn't do it at all
and this was okay for me during my undergraduate because I could get by with you know not doing a
whole lot during the semester but then studying a lot for the finals and then doing well. This
is not a great tactic I do admit, but this was the default thing that I always fell back on
but this kind of became impossible to do in my Masters and to an even more extent during my PhD
because I mean if people are doing postgraduate studies they are into their field, they are always
wanting to do more, they're really interested by it and with these sort of courses there is always
more to do. You can always be doing more readings or you can be doing more experiments in the lab
and it kind of does create this snowball effect where you will be working 24/7
if you don't actually realise this and say "well hold up this is not a well-rounded lifestyle."
So one of the most resounding pieces of advice I got at the beginning of my PhD studies and
I would like to share with you guys was given to me by this postdoc and she said "okay Maria,
if you are thinking about coming in on the weekend or staying really late one day
you got to ask yourself the question of 'why am I doing this?'" Is it because I think that by staying
late or getting in an extra day of work I can do more or is it because I actually need the
time to finish something that I have going on? And if it's the first option, if it's just about
wanting to do more then you're gonna have to say "no, i'm not gonna do that" primarily because
there is always going to be more things to do. It's kind of this area where you can always be
doing more and it never ends but you have to kind of stop yourself and think there's always tomorrow.
At the end of the day a PhD is from three to five years so there are a lot of times for
you to be doing what you need to be doing and by kind of dedicating all of your spare time
you are going to end up neglecting your social commitments, your extracurricular activities,
actually the things that outside of your work do bring you happiness and peace and joy and the more
you neglect them week after week and then it turns into months those aspects are slowly going to fade
and you will really not have a lot but your work and that is not something that is particularly
helpful or healthy. So that is the main important thing that you need to
always be mindful of how much you are actually doing and not work yourself to death.
I used to get really stressed out when people would ask me about my hobbies to
be honest because I would feel the need to come up with something cool or intellectual
but honestly hobbies are just things that you do that you know will relax you
whatever is happening in your life that is stressing you out. So for me, for example, I
really like to fall back on yoga and playing board games such as like chess or something.
In addition to just a lot of trashy Netflix tv shows where I can just shut off my brain.
I first picked up yoga during the first lockdown where we had to stay indoors
and it was actually really useful as all that was needed was a spare bit of wall with enough space
to stretch out your arms. It's a really good way to get your 20 or 30 minutes of exercise in a day
and as it's particularly good if you're not quite such a sporty person like myself
because on YouTube there's a whole variety of videos for all different levels and abilities.
Also an aspect of yoga I didn't really buy into before I actually started doing it was
the breathing exercises because it's such an integral part of the practice. You really have
to focus on it and it forces you to put outside all of your worries and thoughts for a while and
then when you're done with the practice you can come back to it with a clear head and be able to
approach all your tasks with a lot less stress and with a more focused and productive attitude.
Chess is another hobby I have recently picked up and it provides a really great distraction for me.
In general though they have started to be a lot of websites that have adapted
to the Covid restrictions to allow you to enjoy
activities that you otherwise would do with someone else like Netflix releasing Netflix
Party where you can watch your favorite shows with your friends all online at the same time.
Another thing that's really important is to make sure that you are eating a healthy diet and
although this applies to everybody I think it's specifically difficult to remember if you have
a lab-based PhD, at least in my opinion because for example you're not at your desk the whole
time you know and I know from experience that if I have a really long day I get in at around like
8 pr 9 and then i'm working and i'm working and it's experiment after experiment and then
at 6pm and I realised that I haven't actually even drank any water the whole day
and I feel terrible like my body's not okay over that. So although it's a really simple piece of
advice I find it's really important to kind of remember that if you know, you have a long day
make sure to take that little bit extra time in the morning to eat your breakfast, make sure that
you take you know, at least a 15-minute break every couple of hours to return to your desk and have a
snack and have a drink of water because that will give you energy to go back and do the tasks that
you need to do and towards the end of the day your body will not feel so drenched and dead because
you have been making sure that it's actually sustained properly for the tasks you've been doing.
And the final piece of advice that I have for you guys is to really not neglect your social
aspect of life. It sounds a bit weird considering the whole lockdown and social distancing but even
a phone call with a friend every couple of days will really help you maintain your social sanity.
PhDs can be a really isolating time if you let them. I mean you're really narrowing down on a
very specific field of interest which a lot of people will not be really knowledgeable about
and this does create a little bit of a barrier between you and others so to say, so I think
it's really important to not neglect the people that you are meeting or have been in your life up
to now because that is really important. It's good to kind of retain this connection to the outside
world apart from your work. So there you guys have it! Essentially really easy to say, more difficult
to put into practice but don't overwork you know, work a good amount, put everything that you have
into it but make sure that you are leaving time for your hobbies that relax you, you do them every
day, you feel sane you eat a well-balanced diet, you drink plenty of water and you maintain your social
contact with all the people that make you happy and a better person in the world and in theory
that should be all. Well I hope you guys are doing well and keeping well and bye for now!