When I embarked on my PhD journey, I was prepared for the intellectual challenges, the long hours in the library, and the meticulous nature of research. What I wasn’t prepared for was the toll it would take on my mental health. As I progressed through my studies, I found myself grappling with anxiety, stress, and a persistent sense of inadequacy. And, as it turns out, I wasn’t alone.

PhD students often find themselves navigating a complex landscape of high expectations, isolation, and pressure. While this path offers the chance to contribute to knowledge and develop expertise, it also presents significant mental health challenges. The conversation around mental health in academia is simultaneously surrounded by stigma and seen to be part and parcel of the course. There is little comfort in knowing that many others are struggling too, the point is nobody should be struggling at all.

The Unspoken Crisis

Mental health issues among PhD students are alarmingly prevalent. A 2018 study by Evans et al. found that 41% of PhD students in the UK exhibited symptoms of anxiety, and 39% showed signs of depression. This is compared to a 25% prevalence of anxiety and 19% prevalence of depression among the general population. PhD students are six times more likely to experience anxiety and depression than the general population.

In my own experience, the pressure to meet expectations—both my own and those of my supervisors—was immense. The fear of not measuring up, of not being “good enough,” was a constant shadow over my work. And yet, I found it difficult to talk about these feelings. After all, PhD students are supposed to be the best and the brightest, right? How could I admit that I was struggling?

The Contributing Factors

Several factors contribute to the mental health challenges faced by PhD students. One of the most significant is the feeling of isolation. Unlike undergraduate or even master’s students, PhD candidates often work alone.

Another major stressor is the uncertainty of the future. Many PhD students enter their programs with the hope of securing an academic position afterward. However, the academic job market is, for lack of a better term, a shit show. It's highly competitive, there are limited opportunities available, and conditions are poor. This uncertainty can exacerbate feelings of anxiety and hopelessness, especially as students near the end of their programs and face the daunting task of job hunting.

Funding issues also play a crucial role. Many PhD students are on precarious funding arrangements, leading to financial instability. The stress of managing living expenses, paying for research materials, and worrying about future funding can make the already difficult PhD journey even more challenging.

Additionally, the relationship between PhD students and their supervisors is pivotal to the student’s well-being. A supportive supervisor can make a world of difference, providing guidance, encouragement, and understanding. On the other hand, a toxic or neglectful supervisory relationship can be detrimental, leading to increased stress, feelings of inadequacy, and even burnout.

Breaking the Silence

The stigma surrounding mental health in academia is one of the biggest barriers to seeking help. There is a pervasive belief that admitting to mental health struggles is a sign of weakness, that it might reflect poorly on one’s academic abilities. This couldn’t be further from the truth. Mental health challenges are not a reflection of a person’s capability or worth—they are a normal response to the intense pressures of academia.

It’s crucial for institutions to recognise the mental health needs of their PhD students and provide adequate support. This includes offering mental health services, creating a supportive community, and fostering an environment where students feel comfortable discussing their struggles. Universities should also provide training for supervisors to help them better support their students’ mental health, or seek outside organisations to help students be the best they can be (hint hint, nudge nudge).

For PhD students, it’s important to prioritise self-care and seek help when needed. This might mean reaching out to a therapist, talking to a trusted friend, or connecting with support groups, and of course, PhD Pathways is here to support you too.

It’s also vital to set boundaries, both in terms of work hours and the expectations you place on yourself. Remember, your health and well-being are more important than any deadline or publication.

A Call for Change

As the conversation around mental health in academia continues to grow, it’s time for a cultural shift. We need to move away from the notion that suffering is a necessary part of the PhD experience. Instead, we should strive to create an academic environment that values well-being as much as it does intellectual achievement.

PhD students are the future of academia and industry, and their mental health should be a priority. By acknowledging the challenges and breaking the silence, we can work towards a healthier, more supportive academic community.

If you’re a PhD student struggling with mental health, know that you’re not alone, and it’s okay to seek help. Your well-being matters, and there is no shame in taking care of yourself.

As I reflect on my own journey, I realise that the true measure of success isn’t just the completion of a PhD, but the ability to emerge from it with your mental health intact. Let’s support one another in this pursuit, recognising that in the end, our health and happiness are the most important outcomes of all.