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Managing your Mental Health during your PhD: A Survival Guide

by Zoë J. Ayres (@ZJAyres)

*about to be released! click on image to pre-order

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posters

made by @ZJAyres are available for download in PDF format. Print and place above your office desk or on your office door. Look up your universities suicide prevention phone number and add to bank space provided!

follow @lizandmollie for more additional graphics on the emotions of work. Also their awesome book No Hard Feelings is a great desk buddy!

BURNOUT

what is it?

Emotional exhaustion — the fatigue that comes from caring too much, for too long

Depersonalization — the depletion of empathy, caring, and compassion

Decreased sense of accomplishment — an unconquerable sense of futility or feeling that nothing you do makes any difference.

For the burned out, fried, and exhausted - Ten Percent Happier Podcast with Emily and Amelia Nagoski

Burnout: the secret to unlocking the stress cycle - Unlocking Us Podcast with Emily and Amelia Nagoski

impostor syndrome

what is it?

feeling like you don’t belong, that you will be found out, that you are a fraud despite your accomplishments, that your successes are due to luck or a mistake

Impostor Syndrome - The Professor is In Podcast

Voices of academia

an excellent podcast (produced by a PhD student!!) where academics share their mental health stories. topics like: being your own worst critic, power dynamics, withdrawing from a PhD, parenting as an academic

STRESS BETTER

stress: the demands of your situation exceed your resources to cope

7-day short course (free with app trial)

“You can’t change the fact that life is stressful, but you can change how you respond to it. We’ve brought together some of the world’s top stress-reduction experts to offer you practical tools to bounce back from stress with more clarity, perspective, and energy to move you toward your goals.”

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RECENT ARTICLES

Why we need to talk more about mental health in graduate school - The Chronicle of Higher Education

The mental health of PhD researchers demands urgent attention - Nature

Is graduate school taking a toll on my mental health? - GoGrad

I wish I’d taken my mental health more seriously in grad school - Science

Graduate school taking a toll on your mental health? You’re not alone - astrobites

This is a work in progress! Peer-reviewed papers on mental health in academia.