Why is mental health important for trainee scientists?
The psychological toll of academic life, and in particular academic training, has been recognized as a crisis. A 2018 study found “strikingly high rates of anxiety and depression” among graduate student – rates that were six times higher than those found in the general population. The reasons for this are likely many, but could include a lack of work-life balance, financial strain, and poor relationships with their supervisor.
Laboratory research in particular can be very intensive for graduate students and budding scientists.They are heavily invested in their projects. They are often working at the cutting edge of their fields, trying to learn or develop new technology or techniques. This type of work can be unpredictable and may not go according to plan. Failure to progress due to lack of results can cause low motivation or depression. Tight timelines to conduct studies, perform data analysis and write publications can increase the workload for individuals tremendously. Failure to meet deadlines or progress in your project may lead to longer time within the graduate study program, possibly leading to more financial troubles and greater stress over time.
Although it is difficult to avoid work-related stress, here are some daily routines I have adopted as a graduate student working in a research laboratory to promote my well-being and alleviate stress and anxiety:
I avoid overwhelm by planning reasonably and appropriately. Top tips include:
- Write down three realistic goals you would like to achieve (for the day or the week or the term). Do not list too many goals or you will be unable to reach your target!
- Use task managers or apps such as Google Calendar, Asana, Todoist or old-fashioned journals to organize your daily tasks based on your goals, priorities and deadlines.
- Plan your daily schedule one day ahead. Using a task manager, block time for each task.
- Use Post-its or checklists to list your main goals for the day and post the notes on your desk where they are always visible.