#Stayed up 24 hours then took some downers managed 1 hour of sleep back up again but I feel sick now xx

[theo-decker]

New frontiers of mental illness xx

[streamacademe]

Week 106, Day 735.

My trip to Scotland was a success and I managed to collect some samples! But, I don’t want to talk about that this week. As my 3rd year has officially commenced, I would instead like to dedicate this post to lessons I’ve learned as a 2nd year PhD student and reiterate over my coping strategies.  So, without further ado... 10 lessons I learned as a 2nd year PhD student:

Be prepared to face some dark times with your mental health - I won’t lie to you, it can, and probably will get pretty ugly. At times it will feel like the entire world is on your shoulders and you can’t breathe. I have had countless mental breakdowns this year, which usually involve bawling my eyes out and hyperventilating, before passing out from the exhaustion of it all, then coming around and crying again. Not fun. I have also suffered from insomnia, and, on the flip side, have had many days where I couldn’t get out of bed. I have included some coping strategies for set backs with mental health at the end of this post. 

It will get hard and you’re going to want to quit - I’m sorry to be a bit of a downer, but it’s the truth. For me, giving up is not an option, but even I have had days where I’ve wanted to quit. It’s probably in the terms and conditions of a PhD to feel like this sometimes, but no one ever reads those. How you keep the love for your project glowing is for you to figure out. I always think of the finish line and of how far I’ve come. Or neck a glass of wine, that also helps...

Find a balance between feeling terrified and apathetic, and stupid and self-assured - PhD’s are terrifying, which I appreciate can be exhausting and can lead to feeling apathetic. However, apathy is both a blessing and a curse. It may make you feel calmer and more able, but it sure as hell won’t motivate you to try harder and do better. The same applies for feeling self-assured; yes, you’re clearly a clever bean for getting this far and you should acknowledge and celebrate that, but feeling stupid pushes us to seek knowledge, which is what science is all about. 

Focus on genuine priorities - Procrastination/dedicating your time to non-essential tasks are your no.1 enemies. PhD’s are extremely unpredictable and you have to try and be ahead of the game or you risk falling too far behind. So make sure you know exactly what your priorities are and treat them as such. 

To do lists and GANTT charts are life savers - On your worst days,  refer to these to reorient yourself and stay on track. Make sure they’re always up to date, kept neat, and, most importantly, realistic. 

Self-care is critical - And no, I don’t just mean bubble baths with scented candles every night, although those are definitely helpful. Self-care is looking after your mental, physical, and emotional well-being. Pushing yourself too hard can end really badly. Use me as an example, I pushed myself too hard physically and damaged my spine, which resulted in me taking a week off work. I won’t even mention the amount of mental health set backs I’ve had. So, do whatever it is that allows you to rest your bones, de-frazzles your mind, makes you happy, helps you feel better, and makes you feel like you can keep going. 

You have to learn to say ‘no’ - This will probably be something you’re not used to or are comfortable doing, but I have learned from personal experience that this is literally the most important thing when it comes to  looking after yourself and avoiding burnout. 

Your personal growth is impossible to ignore - Who you are when you start your PhD is definitely not the person you will be at the end. You never stop learning and developing in a PhD, but like, at an accelerated rate. I find it fascinating looking back at my progress reports; something that may have felt impossible 6 months ago is now the norm. 

Rely on your supervisors for help - THIS IS SO IMPORTANT. You DO NOT have to do everything alone. Ask questions, talk to them about your problems, seek their advice. And if they make you feel inferior, uncomfortable, stupid, or make themselves unavailable to you, contact your student support office/r, because a supervisor should NEVER do that. Furthermore, don’t be afraid to voice your opinions and stand your ground with your superiors, they are only human, just like you, and if you feel like they are misguiding or misunderstanding you, tell them. This is your PhD, not anybody else’s. 

Remember that your PhD is your work not your life - As hard as that may be. That is all. 

My ways of coping with the challenges of doing a PhD:

Spend time with animals and in nature - Honestly, if I had to choose just one bit of advice, it’d be this. Animals are the definition of joy, and being in nature always reminds me how beautiful the world can be, irrespective of how dark and rubbish mine may feel at times. 

Sleep - Getting enough sleep makes my anxiety more manageable, my mood better, and means I have more energy to deal with what life has to throw at me. Don’t listen to how much sleep you “should” have, instead listen to your body and work with it. Personally, I aim for at least 8 hours a night. 

Minimalism - I have mentioned minimalism many times on my blog. The benefits of this lifestyle are countless. With respect to my PhD, living with less allows me to have more room to breathe and think. It also means I spend more time on experiences instead of material things. Minimalism also allows me to live intentionally and aligns with my personal values. This in return means that I am more at peace with the life I lead outside of my PhD. 

Save money - Not only do savings mean a sense of security, but having money set aside can be really helpful if you are in need of a getaway or simply want to treat yourself without getting into debt. Furthermore, as there is no guarantee of a job straight after your PhD, or if your funding runs out before you finish, it is essential to have some savings as a safety net to fall on if need be. 

Read - I use books as a form of escape from reality, typically reading either before bed or in the morning before work. It helps take my mind off  the stresses that clutter my brain.

Exercise, eat healthy, and drink plenty of water - I know you’ve heard it all before, but here it is again. It works.

Red Bull (as a last resort) - There are many things in life that have impacted my ability to focus this year, including long drives, bad news, sleepless nights, and mental health issues. However, life doesn’t stop when you want to and so when I’m really struggling I turn to Red Bull for help, and it really does help me. (I don’t drink coffee and tea doesn’t cut it). I always ensure not to drink more than one can a day or drink alcohol within the same 24 hours that I’ve drank Red Bull in. 

How I try to cope with mental health set backs: Disclaimer: ‘Try’ is a critical word here as it is not always easy or straightforward to do the below, and, sadly, sometimes none of these suggestions work. 

Talk about it - I HATE talking about my mental health issues to people as I don’t want to burden my friends, upset my family, or appear weak at work. However, there are times where I’ve had to, and it’s helped. I mainly talk to my boyfriend about it, but should probably see a therapist. Hey ho, small steps. If you really can’t talk about it, write about it, either publicly or privately. 

Perspective - I have been watching a show called ‘New Amsterdam’ recently, which has really helped me see how insignificant some of my problems are. That’s not to say you’re not allowed to feel like crap just because you’re not having open heart surgery, of course you are, but trying to do things that change your perspective can be very helpful in coming out of a mental health episode. Geddit?

Give back - There is always someone having a worse time than you and nothing helps to snap you out of your pity party like lending a helping hand. Whether it’s volunteering at a homeless shelter, running a marathon for charity, or simply donating what you can to a cause you believe in. Give back. 

Headspace - I’m sure you’ve heard of this app/website, if not, here it is. Personally, I don’t like Andy Puddicombes voice, or listening to a human in general, so I don’t use the platform for meditation, but they do have a great range of sleepcasts and sounds, which I use to combat my insomnia. 

Calming medication (natural) - I use an essential oil aromatherapy roller ball to help me overcome an anxious episode or get me off to sleep. Personally, I use Tisserand for these. I also use Rescue Remedy drops for the same reason (these contain alcohol so aren’t for everyone). 

Get the F off of social media for a while - Honestly, your phone isn’t an essential organ, take a break from it, see what wonders it can do for you.

Cut out toxic/negative people - Fill your life with wholesome people, get rid of anyone that makes your recovery impossible, or your life difficult. Be as harsh as you need to be, cry about it, drink about it, but do it, and don’t go back. Here’s a great song to support you through this.  

That is all folks. It took me all day to write this, so I hope it’s at least somewhat helpful. ❤ Peace. 

Photo: A photo of a sunset that made me feel better after an especially difficult day. Source: My camera.