post phd blues

Battling Post Graduation Depression: 7 Powerful Strategies To Crush Post-Grad Blues After College

Theo Harrison

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Did you experience a mix of excitement and uncertainty after completing your graduation? The transition from the structured world of academia to the uncharted territory of post-graduation life can be overwhelming. This can lead to a rollercoaster of emotions, including post-graduation depression.

Let us explore what is post grad depression, its symptoms, and most importantly, effective strategies on how to overcome post graduation depression. So, if you’re a recent graduate struggling to find your footing, keep reading – there is hope on the other side!

What is Post Grad Depression?

Post graduation depression, also known as post grad depression or post graduate blues, is a psychological phenomenon that affects many individuals after completing their studies. 

Post grad depression is a phenomenon where recent graduates experience feelings of sadness, anxiety, and uncertainty after completing their studies. It is characterized by a profound sense of sadness, confusion, and anxiety about the future. 

It often arises from the stress of transitioning from the structured environment of academia to the unpredictable job market or further education. The transition from the familiar routine of college or university to the real world can be jarring, and this emotional upheaval is not uncommon.

Recent graduates may feel overwhelmed by the pressure to find a job, establish their career, or adjust to new routines. The sudden loss of the familiar student lifestyle and social support network can exacerbate these feelings. 

Recognizing post-graduate depression is crucial, as seeking support from friends, family, or mental health professionals can help navigate this challenging period.

Related: Philosophy And Depression: Does Studying Philosophy Make You Depressed?

Post Grad Depression Symptoms You Should Be Aware Of

Recognizing post grad depression symptoms is crucial as it can help us identify the signs and learn how to overcome post graduation depression before it affects our health, career, relationships and future. 

Here are some of the most common symptoms of post grad depression you should know about –

1. Loss of Identity

After spending years identifying as a student, it’s common to feel a sense of loss when that identity is suddenly stripped away. You may find yourself questioning who you are without the structure of academia.

2. Uncertainty and Fear

The future can seem daunting, and feelings of uncertainty about career prospects, financial stability, and personal fulfillment can arise as signs of post-graduation depression.

3. Social Isolation

The shift from a bustling campus filled with friends and classmates to a more solitary work environment can leave you feeling socially isolated and disconnected.

4. Lack of Motivation

The absence of clear goals and deadlines, which were inherent to academia, can lead to a lack of motivation and direction in post-graduate life.

5. Emotional Instability

Mood swings, irritability, and a general feeling of being overwhelmed are common symptoms experienced during this period.

What Causes Post Graduation Depression?

Post graduation depression can stem from a number of factors that contribute to the development of this complex psychological condition. Here are some of the major contributing factors –

1. Loss of Structure

The structured nature of academic life provides a sense of purpose and direction. When that structure disappears, it can leave a void and contribute to feelings of emptiness and confusion.

2. Unrealistic Expectations

Society often paints a rosy picture of post-graduation life, emphasizing success and achievement. When reality falls short of these lofty expectations, it can lead to disappointment and a sense of failure.

Related: How To Deal With Anxiety: 3 Simple Steps To Cope

3. Career-related Stress

The pressure to find a job, build a career, and make important life decisions can be overwhelming. The fear of making the wrong choices can contribute to post-graduation depression.

4. Financial Pressures

The transition from being a student to managing finances independently can be a significant stressor. The burden of student loans, coupled with the struggle to secure a stable income, can add to the emotional strain.

5. Social Comparison

Comparing oneself to peers who appear to be thriving can intensify feelings of inadequacy and self-doubt.

How to Overcome Post Graduation Depression: 7 Tips for Coping With Post Grad Depression

Struggling with post-graduation blues ? Here are some effective strategies to overcome depression and navigate the transition into post-graduate life with confidence –

1. Acknowledge Your Feelings

Recognize that it is normal to experience a range of emotions during this transitional phase. Allow yourself to grieve the loss of the familiar and be patient with yourself as you adjust to this new chapter.

2. Seek Support

Reach out to friends, family, or mentors who can offer guidance and a listening ear. Consider joining support groups or seeking professional counseling to help navigate the emotional challenges.

3. Set Realistic Expectations

Understand that success is not always linear, and everyone’s journey is unique. Focus on setting realistic and achievable goals for yourself, taking small steps towards your aspirations.

4. Embrace Uncertainty

Instead of viewing uncertainty as a negative, embrace it as an opportunity for growth and exploration. Use this time to discover new interests, develop new skills, and expand your horizons.

5. Prioritize Self-Care

Engage in activities that bring you joy and help alleviate stress. Exercise regularly, maintain a healthy sleep routine, and practice mindfulness or meditation to promote emotional well-being.

6. Maintain Connections

Cultivate and nurture relationships with friends and loved ones. Surrounding yourself with a supportive network can provide a sense of belonging and help combat feelings of isolation.

7. Seek Professional Guidance

If post-graduation depression persists and significantly impacts your daily life, seeking professional help from therapists or counselors may be a good idea. They can provide valuable tools to manage and overcome these challenges.

Related: How To Overcome Negative Thinking And Depression

Post graduation depression is a common experience for many individuals navigating the transition from student life to the professional world. By understanding the symptoms, underlying causes, and implementing strategies to overcome it, you can navigate this challenging period with resilience and hope. 

Remember, you are not alone in this journey, and with time, patience, and self-care, you will emerge stronger, wiser, and ready to embrace the opportunities that lie ahead.

Frequently Asked Questions (FAQs):

Is it normal to feel lost after graduation .

Feeling lost after graduation is common due to the shift from a structured academic environment to the uncertainties and responsibilities of adulthood.

How do I get out of post-grad funk?

To overcome post-grad funk, set small goals, seek support, explore new opportunities, and prioritize self-care and positive habits.

What is post graduation anxiety? 

Post-graduation anxiety is the stress and uncertainty experienced by graduates as they navigate the transition to post-graduate life and responsibilities.

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10 Songs About Depression: Soulful Songs That You Will Relate To

Depression is the dark shadow that engrosses the normal life function of individuals making them numb or extremely agitated. In this situation, personally, I prefer to listen to music that can beat any stress with a calm vibe. And not only me, music therapy is one of the best ways to deal with depression and sadness. 

There is nothing more relaxing than listening to some soulful music that can calm your soul and also you can relate to them. 

Bands like Coldplay or famous songwriters like Lana Del Rey are not only popular for good music but for relatable songs that can nurture a weary heart. In this blog, w

7 Shocking Facts About Mental Health That Will Surprise You

Do you ever feel like you have a pretty good handle on mental health, only to come across a fact that completely challenges your understanding? Have you ever wondered about the lesser known facts about mental health?

Mental health is a topic that is becoming more openly discussed, which is fantastic for mental health awareness. However, there are still many persistent myths and misconceptions that need to be addressed. That’s why I’m excited to share 7 lesser known facts about mental health that may just surprise you.

From the myths about anxiety and depression to the universal impact of mental health conditions, get ready to have your perceptions shifted. Mental health is a vast and fascinating topic, and there is always more for us to learn.

So if you’re ready to challe

“Why Do Men Never Express Emotions”? A Closer Look At Men’s Mental Health

Men’s mental health concerns are hardly brought out in the open. How often do you see men expressing their mental health struggles? Comparatively, men seek much less mental health treatment than women do.

If you look inside your family, you won’t spot a single male member who has ever expressed their emotions. Instead, you will find most males always maintaining a stoic posture, abiding by the general law of “ Manning- Up.”

In fact, men have been socially conditioned to make their mental health struggles seem invisible. Do men hide their

How Work Depression Can Impact Your Life And What To Do

Does being at work feel like a prison sentence? Is it becoming increasingly difficult to perform your tasks and meet deadlines? Does your job feel like a heavy cloud hanging over you? If so, you may be experiencing the unspoken reality of work depression.

While most of us become burnt out from time to time due to the daily grind, work depression can be much severe and can seriously affect your career and life. Let us explore what is work depression, its signs, causes, and the profound impact it can have on mental health. 

But most importantly, we will also learn about some valuable strategies to cope with depression in the workplace, enabling you to find a sense of balance and well-being in your professional life.

What is W READ FULL ARTICLE ⇲ .ai-adsense-31 {display: inline-block; width: 300px; height: 250px;} /* Phone, default */ @media (min-width: 870px) {.ai-adsense-31 {width: 728px; height: 90px;}} /* Tablet */ @media (min-width: 970px) {.ai-adsense-31 {width: 970px; height: 250px;}} /* Desktop */ (adsbygoogle = window.adsbygoogle || []).push({}); Up Next 8 Deep Depression Poems That Can Help You Stay Strong During Tough Times

Amid life’s stormy seas, when your despair threatens to overwhelm you, finding solace in the power of words can feel like a lifesaver. For centuries, poetry has been able to capture our raw emotions and illuminate our inner struggles. Today we are going to do a deep dive into some of the best and deep depression poems that will tug at your heartstrings and help guide you towards the light.

These depression poems has the ability to help you understand just how resilient you are, and all you need to do is get in touch with your resilient side. These poems tell stories of pain, hope, and the unwavering strength that emerges from even the darkest corners of our hearts.

Let’s explore some of the most impactful and deep depression poems that can help you get in touch with your vulnerable and strong side.

Understanding The Sylvia Plath Effect: How Mental Turmoil Fuels Artistic Brilliance

Poets have long been seen as depressed souls. But why? Is there a deep connection between creativity and mental illnesses? Why do writers and poets who can create such  greatest works of art, literature, and poetry struggle with depression? Let’s delve into the world of writers grappling with the Sylvia Plath Effect.

Creativity is a blessing that each and every writer is always grateful for. But it can also be a curse for some. Why? Writers and poets think deeply. They feel everything from the core of their heart. 

They are sensitive souls who often repress their own emotions and pour it out on the page, expressing their deepest thoughts and feelings, and joys and sorrows through their work.

While this can help them to create literary masterpieces, it can also

Depressed Overeating: 7 Tricks That Can Help You Stop Overeating When Depressed

Struggling with the dark cloud of depression is tough enough on its own, but when it comes hand in hand with overeating, it can feel like an endless cycle of despair. I am talking about depressed overeating.

We’ve all been there, finding solace in that extra slice of red velvet cake or the bottom of a bag of deep fried cheese balls, only to be left with a mix of guilt, shame and physical discomfort.

However, the good news is that there are certain things you can do to break free from the clutches of depressed overeating. There is light at the end of the tunnel, and all you have to do is have faith in yourself.

Before we delve into the strategies that can help you put a stop to depressed overeating, let’s find out the link between depression and overeating.

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The Post PhD Blues

This post is written by Brian Flemming , a mathematician working as a Systems Engineer in Edinburgh.  He has recently completed an Engineering Doctorate (EngD) as a mature student at Heriot Watt University, which he found an intensive and enjoyable experience, and which he credits with greatly increasing the effectiveness and authority of his work.  He is now appreciating the freedom to continue studying and spend time away on the hills, without the associated “PhD-guilt” of neglecting the books …

When Brian sent me this post I could instantly relate. In fact, this blog is the outcome of my own PhD blues where I needed something meaningful, creative and interesting back in my life. I know many people who have finished and express similar sentiments. Here are Brian’s thoughts.

I’m in a different situation than most, in that the job I’m doing now is the same as before I started my thesis.   In December 2008, I started working on an Engineering Doctorate (EngD) alongside my “day-job”. 1,731 days later I submitted my thesis for examination, and was immensely proud to graduate as Doctor of Engineering last June.

I had always harboured an ambition to do a PhD, but it seemed unlikely that a suitable opportunity would ever arise.  Entrance to post-graduate education is increasingly competitive and expensive, and is practically inaccessible to those without some form of 3rd-party backing.  One would have to be highly motivated and determined (or wealthy enough) to make the attempt otherwise.  To someone like me, having already established a career, the chances of becoming a mature student seemed a pipedream.  Naturally, I jumped at the chance when our universities liaison manager asked if I wanted to do an EngD.  An EngD is a PhD-equivalent qualification combining technical research and study with an MBA component.  Without any further prompting I came up with a project that interested me, and which was subsequently accepted by management and the university.  I was in.

The four-and-a-half years or so I spent grafting away at my studies were an extraordinarily intense experience; tremendously hard work, of course, stimulating, frustrating, depressing and exhilarating in equal measure, but ultimately personally very rewarding.  Passing the viva so convincingly was truly a high point.  I felt on top of the world.  A PhD represents a pinnacle of learning, a measure of achievement to which considerable amounts of time and effort, as well as emotional commitment, have been devoted.  Who hasn’t suffered pangs of uncertainty over whether a line of research will be successful, or merely end up as a waste of time?  More worryingly, will your efforts be good enough to convince the examiners that you are worthy of a doctorate?  To put it bluntly, a PhD is b****y hard work and exacts a great toll on one’s character to see it through to the end.  A doctorate provides status in a society that values success.  No wonder the sense of triumph at the end can be so potent, and the glow of personal pride so strong.

I have to admit being disappointed in the glow of my viva success not to have received greater recognition from my employers.  But, no matter how elated I was feeling personally, reality had to kick in at some point.  There are plenty of PhD-level engineers working in the company, so one more wasn’t going to make much of a difference to its prospects.  There’s also plenty of R&D going on elsewhere in other departments.  My research interests had simply to compete for attention amongst all other claims for development funding.  The first of my “post-PhD blues” is that not everyone will share your excitement at getting a PhD, or will necessarily see the same value in your research as you do.  Those close to you will of course be pleased and share in your delight, but the wider world isn’t necessarily going to be bowled over by your accomplishment.  In short, your hard-won sense of achievement is likely to be deflated sooner or later.

Post-PhD Blue #2 concerns the process of getting back to ordinary life after completing the PhD.  Suddenly, there’s the “what-on-earth-do-I-do-now-in-the-evenings-and-at-weekends” syndrome to cope with.  For three or more years you were effectively your own boss managing your thesis from inception to completion, while having to satisfy the “must-have-it-now” demands of supervisors, university departments and sponsors alike.  Whatever else you’ve had to cope with, you’ve spent long hours chasing references, and agonised over the wording of every paragraph.  You’ve burned copious amounts of midnight oil, and had critical ideas at the most unlikely hours.  After living the “PhD-lifestyle” for so long you’ve forgotten what it is like to live an ordinary 9-to-5 existence.  Instead of those heady days obsessed with papers, presentations and conferences there’s now the tedium of the weekly timesheet and management priorities to cope with.  You might have hated it at the time, but you’ll gradually realise that that period in your life when you stretched your brain on the rack was a veritable paradise compared with the daily humdrum of the profit motive.

My final “post-PhD blue” is that a PhD isn’t an automatic ticket to a better life.  You might expect that the doors to promotion and a higher salary would open automatically, or that there would be a sure-fire guarantee of a place on the interview shortlist.  Unfortunately, life isn’t quite that easy.  For one thing, you’ll likely as not be over-qualified for a large number of jobs on offer.  Moreover, experience and industry-specific knowledge will often rank as high for the prospective employer as do theoretical skills and academic attainment: lack of the necessary experience can militate against the short list, no matter good you are academically.  As ever, it is also still as much “who-you-know” as “what-you-know” that gets you in line for the job you want.  Networking skills are still important for the post-doc, even for preferment within a company.

You might not experience any of the above and adjust to post-PhD life without any difficulty.  Others might not be so fortunate.  We should, of course, aim to get the best out of our hard-worn qualification whatever our circumstances.  However, my experience is that a PhD/EngD is ultimately about personal fulfilment and satisfaction.  Anything else is a bonus.

What do you think? Have you suffered the PhD blues? Or do you have plans on how to avoid it? Love to hear your thoughts in the comments.

Related posts

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PhD detachment

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The Thesis Whisperer is written by Professor Inger Mewburn, director of researcher development at The Australian National University . New posts on the first Wednesday of the month. Subscribe by email below. Visit the About page to find out more about me, my podcasts and books. I'm on most social media platforms as @thesiswhisperer. The best places to talk to me are LinkedIn , Mastodon and Threads.

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The Post-PhD Blues: Managing Your Career after the PhD

‘We live our lives going forward but only understand them looking back.’ Kierkegaard

Once you achieve your PhD and after the euphoria and the well earned sense of achievement has worn off a little you might get the post-PhD blues. This is common after achieving a major goal and so it’s important to anticipate it and set up new goals before you achieve your PhD. I also strongly recommend taking some time off – three months if you can – between submitting and before you start your next job or goal.

Make sure to celebrate your achievement and take some time off to reload the batteries before you begin your next project. Believe me, you will greatly benefit from a change of scene and from some change of scenery after you have finished the PhD. Think of it as a mini-retirement. Go do something that has been a long-term dream – this will be a further incentive to finish your PhD and a gift to yourself at the end of this major project. For me it was doing the Camino de Santiago, an 800 km medieval pilgrimage route across Northern Spain from the French Pyrenees, and later exploring Cuba for a month with my best friend. I did the first between a gap in my post-doc contract and I travelled to Cuba the year after. Both of these trips were life enhancing experiences and a great way to mark what was for me an end of an important chapter in my life and to acknowledge the beginning of a new one.

Getting a PhD definitely will likewise mark an important milestone for you. Also taking some time off to consider your options and to really investigate whether a career in academia is for you is a good idea. You can also use this time to try on other careers for size and get experience working in different environments. Be creative and find what inspires you! 

A PhD is no longer enough to a job in academia. It is a prerequisite, a necessary hurdle through which you have to clear in order to even be considered for an academic position. If you are really certain that you want to further pursue an academic career – and I would urge you to speak with as many scholars working in University to get their stories on how it is to work as an academic before you make this decision – then you will need to be strategic in the way that you differentiate yourself from the competition – because there is going to be a lot of competition for jobs, most of which are poorly paid and where you will be likely overburdened by teaching and administration duties. You need to be aware of the culture of working in academia before you decide to further pursue this career path.

You differentiate yourself from the competition by building a network with scholars during the course of your PhD, by distinguishing yourself at conferences (only 1 or 2 a year), and by publishing an article or two in an international peer-reviewed journal. It also helps if your PhD thesis is in a good state to be considered for publication and that the revisions will not take too long. But connections, like in most fields, are critical to your success and the quality of the relationships that you develop during the course of your PhD studies. This is true in all areas of life, but it holds especially true for academia. You might be familiar with the saying: “It’s not what you know, it’s who you know that counts”. For getting a job in academia, we could rephrase this to say: “It’s what you know and who you know that counts”. Talent needs to be combined with developing strong professional relationships. You need to network in other words, but not in a pushy or sycophantic way. It’s just about making connections with leaders in your field, sharing your knowledge, and also where possible giving them helpful information and material that might be of use for their research.

I got my first job straight after my PhD through a meeting I had with an eminent American Professor who I first met when I was living in Oslo during the second year of my PhD. He advised me to go to Vienna, which has become one of the leading centres in the world for my field, and he put me in touch with the director of the institute there where I worked for the next seven years. I found out about a nine-month scholarship funded by the Austrian State to encourage academic exchange with international scholars. There was little competition for this scholarship and I was fortunate to get it. This led to me being offered a one-year fellowship when this scholarship expired and my contracts were extended for over 4 years. In 2013 I developed my own research project and a funding proposal for the Austrian Science Fund which proved successful. This project was awarded Euro 200,000 and enabled me to continue my research in Vienna for another three years. As a result of this funding I was able to organize and convene an international conference in Vienna and to start a collaboration with a leading scholar in my field on a book project which we published. The funding gave me the opportunity to work on three book projects which were published in 2017 and 2018.    

Moving to Austria proved a wise decision. Many of my PhD colleagues at St Andrews sought academic positions in the UK where the competition was intense and where many institutions unfairly favored candidates with degrees from Oxford and Cambridge. I know one colleague who had published two well-received books and a number of articles who was passed over for a recent PhD graduate from Oxford who had only published one article. This is grossly unfair but sadly not uncommon.

If you are contemplating another career path the PhD will look impressive on your CV and might appeal to some employers, but it will not be the determining factor in your success in the job market. While getting a PhD places you in an elite – about 1% of the population have PhDs – you will need to further distinguish yourself. You do this through the hard and soft skills that you have developed, again through connections and your network, and through the experience that you have built up. This, together with your PhD, will be what gets you a job. In any case, by achieving your PhD you will have shown to others and most importantly to yourself that you have the discipline, the project management skills, the focus, and the intelligence to successfully stay the course. You will learn valuable analytical skills, how to work independently, how to break down a big project into manageable chunks, how to monitor and track progress, how to communicate effectively, and how to build networks. The process of doing a PhD ideally should enrich your mind and make you into a professional researcher in your field. In the end this will be the greatest contribution of your PhD. But have an exit plan A and B in place for after the PhD.

Get the bigger picture here in my interview with Thesis Whisperer Dr Inger Mewburn on Navigating the PhD .

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Just like the thesis whisperer – but with more money, post-phd depression.

The author of this post has chosen to remain anonymous and they hope that sharing their post-PhD challenges will be helpful for others who may be going through the same things, or who are supporting those who are.

For those who mentor or manage Early Career Researchers, especially new postdocs, it may be useful to have this post’s perspective in the contextual mix.

———————

When I submitted my thesis, I was hit by post-submission blues, which I was already aware of. What I didn’t expect was that the cloud didn’t lift with completion and graduation. I pretended otherwise, but the moments of genuine excitement and happiness were fleeting. I felt confused and ashamed, compounding my emotions.

Wondering if anyone else had ever felt this way, I Googled it. It turns out that I’m not alone in experiencing post-PhD depression and it is a lot more common than I thought.

Alarmingly, I had never heard of it.

This post shines some light on post-PhD depression so that we can better prepare PhD candidates for life during and after completion and provide the best support that we can to graduates.

The PhD journey changes people

Even if your experience was overwhelmingly positive, a PhD changes people by virtue of its length and nature. Completion can trigger reflection on your experience. It takes time to understand and accept how you’ve changed; this can be confronting and surface as an identity crisis.

Sacrifices made might be a source of pride, grief, or both. You may struggle with poorer mental and/or physical health. Catching up with ‘normal life’ can be nice but also a constant reminder of what you missed.

Processing the emotional and mental impact of a PhD can be particularly confronting for those who faced trauma during their PhD (whether coincidentally and/or because of it). Candidates might have turned to coping mechanisms that have become unhealth, in hindsight. When life suddenly changes due to completion, trauma can surface, as can the reality of the mechanisms used to cope.

There’s a lot of good-byes

For most people, the lifestyle, environment, and relationships that are part of the PhD journey change significantly or come to an end along with the PhD itself. The loss of things you loved can be intense and overwhelming. It can take time to grieve and let go.

The future is uncertain

PhD candidates who submit and graduate are often asked, ‘What next?’.

The post-doctoral job market is highly competitive, and non-academic career pathways can be difficult to establish. Graduates – even if they know what they want to do next – can struggle to find a suitable position, especially if they are part of a marginalised group and/or are primary caregivers.

There can be a range of internal and external pressures shaping decisions. Graduates might apply for particular roles purely because they feel that is what is expected of them. They might suffer from imposter syndrome, and question whether their success was deserved, and whether they are capable of continuing to succeed (‘maybe I just got lucky’). Others might feel trapped in a particular pathway due to their life circumstances.

What can help

It can really help to know you’re not alone! Acknowledge and accept what you feel: your feelings are valid.

Be gentle with yourself. Adjusting to life post-PhD takes time and that’s ok. It can help to do other things that you enjoy, like hobbies and making the most of relationships with family and friends. Engage in ways that feel safe and are less triggering. Set goals to help give you the buzz of completing things but be aware that it’s normal to be underwhelmed by these when compared to a PhD thesis.

When you can, reflect on what you enjoyed most throughout your PhD and investigate how you can continue to do that. Perhaps you loved data analysis, writing, interviewing participants, or tutoring students. These are all skills which are used in other career pathways, such as business analytics and teaching – the specifics might be different, but the process is the same.

There will be a range of opportunities that might be available to you which aren’t immediately obvious – so don’t be afraid to ask people, from your personal and academic circles, to point them out.

Of course, that can all be easier said than done. Consider talking about what you are going through with trusted family and friends and seeking professional help where appropriate. It’s ok to ask for support.

How to help someone else struggling with post-PhD depression

It’s nice to congratulate people when they submit and complete their degree but be mindful that they might not be feeling excited. Allow this to inform how you interact with people throughout their PhD journey.

For example, consider avoiding directly asking what they’re doing next, as this can be triggering (even if well-intentioned). Instead, consider asking, ‘What are you looking forward to next?’ – it gives space for the graduate to answer however they are comfortable. If you have a closer relationship with the graduate, you could also ask, ‘What were the highlights of your journey?’ and ‘How can we support you during this next stage?’.

Consider being open about your own post-PhD experience, too. Even a casual remark can help de-stigmatise post-PhD depression. Something like ‘I realised after I finished that I actually really missed working in the laboratory, so much so that I decided to volunteer to do outreach in high schools’, for example.

If possible, don’t cut off support immediately, whether it’s at a personal, professional, or institutional level.

Most importantly, prevention is better than a cure. It helps to encourage a strong identity for doctoral researchers beyond academia, including maintaining connections with their family, friends, and hobbies. Supervisors and other doctoral support teams can help by openly discussing work-life balance and encouraging it for their researchers.

Take the time to learn about mental health and the PhD journey, and implement best practice for yourself, your colleagues, and for PhD candidates more generally. The ‘Managing you mental health during your PhD: A survival guide’ by Dr Zoë Ayres is a fantastic resource for candidates and academics (and it’s available through many university libraries for free).

A PhD is a life-changing journey culminating in an extraordinary accomplishment. Everyone’s journey is different, including completion and what life after may bring – and that’s ok. We can all benefit from learning to better support each other regardless of what our journeys and futures look like.

Other reading

• The post-PhD blues (blogpost by Mariam Dalhoumi)
• Loss of identity: Surviving post-PhD depression (blogpost by Amy Gaeta)
• Post-PhD depression: Simple steps to recovery (video by Andy Stapleton)

Support services

• Mental health support agencies around the world (list compiled by CheckPoint)
• Lifeline Australia  – 13 11 14
• Head to health  (Australian government mental health site)
• Beyond Blue (Australia) offers short, over-the-phone counselling and a number of other resources.

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I had a depression for a year and is only just lifting and that was following my Masters degree- is this at all possible.,The degree was pretty intense because it was partially during Covid but can’t have been by far as stressful as a PhD

Thanks, Sophie. I’m sorry that you had such a rough time, and I hope that you are doing OK now. Thanks for sharing this with us. We all need support to get through these things, and I hope that you have the support that you need.

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Coping with the post-PhD blues

• August 22, 2023
• evalantsoght_uw8lmy

I recently wrote about how it is normal for many PhD candidates to feel the post-PhD blues, and how you can recognize this.

Today, I want to give you some ideas on how you can cope with the post-PhD blues when it hits you.

First of all, don’t be like 2013 Eva who wanted to just keep steaming ahead and get those papers from her PhD published. Instead, try one or more of the following strategies:

• Allow yourself to rest and recharge : After completing your dissertation, it’s crucial to give yourself permission to take a break. Give yourself time to recover both physically and mentally. Engage in activities that you enjoy and that help you relax. Take a vacation, spend time with loved ones, or pursue hobbies that you may have neglected during your PhD journey. Now is the time to catch up on life after you’ve been busy with the final push for the past months.
• Reflect on your achievements: Take some time to reflect on the significant accomplishment you have achieved by completing your PhD. Remind yourself of the hard work, dedication, and perseverance it took to reach this milestone. Celebrate your success and acknowledge the value of your research. You can ask well make a list of all the things you have achieved during the PhD: presentations, courses you took, lectures you taught, papers you wrote, as well as all the skills you picked up during your PhD, from programming languages, over lab skills to soft skills.
• Seek support from other recent PhD graduates: Reach out to recent PhD graduates who have gone through a similar experience. Share your feelings and concerns with them. They can assure you that what you are going through is normal, and share with you what they are feeling. If all else fails, you can commiserate together over a cup of coffee.
• Set realistic expectations : Understand that the post-dissertation period is a transitional phase, and it may take time to adjust to the changes. Avoid putting undue pressure on yourself to immediately have all the answers or jump into a new project or career path. It’s okay to take some time to figure out your next steps. You may also be dealing with a lot of paperwork as you are getting your degree translated and validated in your home country.
• Stay connected: Reconnect with friends, family, and colleagues who may have taken a backseat during the intense dissertation period. I snail mailed my dissertation to many colleagues and wrote a personal letter to go with it – it was a great way to recognize all the people whom I met during my PhD years, and a good exercise in gratitude (and an “easy” thing to do to keep my mind from ruminating).
• Focus on professional development : If you are not sure yet what you are going to do, you learn something new. Attend workshops, online courses, or conferences related to your field of interest. You never know who you might meet or talk to at such an event who can help you figure out your next steps.
• Engage in creative outlets : Explore creative activities such as painting, writing, or playing a musical instrument. You can catch up with a hobby you neglected during the last months of your PhD. If you get to do these activities with other people, so much the better, as you get to rekindle social contacts outside of the lab.
• Practice self-care : Focus on yourself and taking care of yourself. Exercise regularly, maintain a balanced diet, and get sufficient sleep. Practice mindfulness or meditation. Consider having a gratitude diary. Get pampered at the local spa.
• Maintain a routine: Now is not the time to stay up watching Netflix until 4am and sleep while everyone else is working. Try to keep a regular routine and rhythm to your days, If necessary, compartmentalize you day and assign a time in the day to think about your next step (yes, you can put “worry time” on your schedule and tell yourself that you’ll deal with these ruminating thoughts during that time-slot. Make sure you add regular exercise, healthy meals, and time for fun to your schedule. Try to sleep and wake up around the same time every day.

The post-PhD blues is a normal part of the journey for about half of us, so remember that this is normal and that this too shall pass. In the meantime, try to practice some of the strategies that I outlined in today’s post, and give yourself the time and space to celebrate your achievement.

What did you do to cope with the post-PhD blues?

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• CAREER COLUMN
• 04 July 2018

Harness the power of groups to beat the ‘PhD blues’

• Karra Harrington 0

Karra Harrington is a PhD candidate at the Cooperative Research Centre for Mental Health in Melbourne, Australia.

You can also search for this author in PubMed   Google Scholar

Feelings of depression, anxiety and isolation are so common during a PhD programme that some have dubbed the experience ‘the PhD blues’. As a PhD student and practising psychologist, I wanted to try to reduce the impact of the blues on my fellow students and on me.

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Nature 559 , 143-144 (2018)

doi: https://doi.org/10.1038/d41586-018-05589-w

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