Sources of Stress for PhD Students

Credits: this list of stressors has been inspired by Dr. Zoe Ayres, who does an excellent job raising awareness about PhD mental health.

#1 | Imposter Syndrome

Doing a PhD means being surrounded by smart colleagues. Many PhD students feel they are not as competent or intelligent as their colleagues, attributing their success to luck rather than ability. This sense of self-doubt can lead to chronic stress and anxiety.

I remember having a lot of imposter syndrome during my PhD. My experiments weren’t working, I couldn’t figure out why they weren’t working. I felt that many of my colleagues were much smarter than me. Later I understood that I wasn’t dumb (I think 😅), but that a PhD is also very much a matter of luck.

#2 | First-Time Failing

The rigorous demands of doctoral programs often mean encountering significant academic challenges and, sometimes, failure for the first time. This can be a difficult adjustment for those who have previously excelled during their studies.

Before I started my PhD, the only thing I had failed was my first attempt at getting my driving licence. I had never failed a test or exam before. Spending the first 2-3 years of my PhD with a lot of failed experiments was a real challenge – and learning curve – for me.

(I failed my driving test because I was driving on the speed track of the motorway at 60 km/h. But that’s a story for another time).

#3 | Academic Culture of Overwork

The expectation to work long hours is ingrained in the academic culture. The pressure to produce results and the lack of work-life balance are major contributors to stress and burnout. Overwork doesn’t leave enough space for activities that favour a healthy mental well-being (enough sleep, healthy food, social moments, physical exercise, etc.).

#4 | Relationship with Supervisor

The dynamic between PhD students and their supervisors can greatly impact their experience. A great supervisor and mentor will be an invaluable support to navigate the PhD journey. On the other hand, poor communication with the supervisor, micromanagement, lack of support, or mismatched expectations can create a stressful working environment.

#5 | No More Tick-Boxes

During bachelor’s and master’s studies, including internships, deadlines and expectations for assignments are usually clearly defined. Feedback from supervisors or teachers is also common.

PhD programs, however, lack clear milestones and frequent feedback, making it difficult for students to gauge their progress and leading to uncertainty and stress.

#6 | Financial Concerns

Many PhD students face financial instability due to insufficient funding, leading to additional stress about meeting living expenses and managing student debt.

Financial concerns can also be related to the fact that PhD students have to pay conference registration fees in advance and wait a few weeks for reimbursement from their host institution.

#7 | Competitive Landscape

Academia is a competitive environment. There is competition at all academic levels, even if it is unspoken. This competition can be stimulating, but it can also create a high-pressure environment in which PhD students feel a constant need to prove their worth.

#8 | Publication Pressure

The need to publish “enough” (i.e., a specific number of scientific articles) and in relatively high-impact journals is a significant source of stress. The pressure to contribute original research can lead to feelings of inadequacy and anxiety.

#9 | Feeling of Isolation

Doctoral research can be a solitary endeavour, leading to feelings of isolation. Often PhD students don’t realise that although they are working in a group and can help each other, they are often the only candidate working on their project. This can be very frustrating if the project doesn’t go as planned.

#10 | “Normalization” of Struggles

There is a weird tendency to view stress and depression as normal parts of the PhD experience. But it’s not! This normalization prevents students from seeking the help they need and perpetuates a culture of silent suffering.