Every PhD student knows the feeling—being rooted in your research one moment, and then blown in all directions the next. The challenges are real, and no one is immune to the winds of doubt and pressure. Here, Stefania, a second-year PhD student at the Institute of Child Health, UCL, shares some personal stories of how challenges were navigated and ways were found to stay anchored throughout the journey.
They say PhD success is not about how smart you are but rather about how resilient and preserving you are. But what makes us resilient, and how can we better cultivate this quality in ourselves? What gives us the strength to plant our roots deep into the ground rather than be blown away like a leaf in the wind?
I have taken a look inward at the things that I have been doing to be less like a leaf and more like a tree. I am leaving them here in the hope that they might be useful to someone.
1. Mindset
Psychological research identifies two types of mindsets: fixed and growth. Those with a fixed mindset believe that abilities and intelligence are static, innate traits, whereas those with a growth mindset believe they can be developed through effort and learning.
I could never have undertaken the PhD I am doing with a fixed mindset; most of the methodology I use now was completely new to me just two years ago. Even so, the drawbacks of a PhD can often leave you wondering if you will ever get to that final point.
I have found that taking on new challenges and trying things I have never done before is a great way to build a growth mindset. Since a PhD takes a long time, it is helpful to choose activities outside of your PhD that can be completed in a shorter, more defined period. When I was going through one of my first lowest points, I decided to do a charity boxing match – something I had never done before. Not only was it outside of my comfort zone, but it was something I greatly feared. I told myself that if I can do this, I can do anything.
2. Find pleasure outside of your PhD
Remembering that you are not your PhD, and that any criticisms or setbacks are not a reflection of who you are, is something that keeps me grounded. I remind myself that I am a woman, a daughter, a sister, a friend, a partner, a small beam of energy in this huge universe. It is important to find joy in and prioritise hobbies and social life.
One thing that I have been doing in the last few months that brings me joy outside my PhD is teaching young children. The Brilliant Club is a wonderful programme where PhD students can teach either about their research or a subject related to it, to children from disadvantaged backgrounds.
3. Seek support
Trees, like everything else in nature, do not survive on their own – they need sunlight, water, and nutrients. Similarly, we cannot survive on our own either – let your support network be your sunlight, water, and nutrients, whether that is friends, family, or professional support.
Being honest with myself about the need for professional support during this period of my life has been a game-changer. ADAPT to Grow, for example, is a scheme that provides coaching based on cognitive behavioural therapy to promote resilience in early career researchers. Many universities also offer psychological support for their doctoral researchers.
I have not finished my PhD yet, and there are many unknown storms ahead, but I believe we can all use these three things to stay rooted.
Stefania Pirosca is a second-year PhD student at the Institute of Child Health, University College London, researching the impact of stress during adolescence on mental health. You can find her on LinkedIn: https://www.linkedin.com/in/stefania-pirosca/
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