post dissertation stress disorder

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Understanding PTSD Treatments

Post-traumatic stress disorder (PTSD) is a type of anxiety disorder brought on by a terrifying or horrific event, such as witnessing a death or losing a loved one. Understanding PTSD treatments that are available is the first step towards learning how to cope with this disorder.

Cognitive Processing Therapy

Old and new PTSD treatments fall into two main categories: psychotherapy and medication. Different treatment centers for PTSD may offer different treatment options, but cognitive processing therapy (CPT) is a common form of psychotherapy. CPT focuses on helping patients to understand how they view themselves and their trauma, by encouraging them to talk about the impact the trauma has had on their lives and to evaluate ways to move past it. For example, it may involve helping people to realize they weren’t responsible for events that were beyond their control but for which they blame themselves.

Prolonged Exposure

Prolonged exposure (PE) is a form of cognitive behavior therapy that focuses on encouraging patients to stop avoiding trauma reminders. Avoiding such reminders is a short-term solution that may help with the immediate painful memories but puts the patient in a position where it’s impossible to “get over” the event and move on. Confronting a trauma may be something as simple as talking about it in detail but may also involve patients talking to people they have been avoiding or even looking at images relating to the event. There is evidence to suggest this method is particularly effective, according to the Anxiety and Depression Association of America (ADAA).

Eye Movement Desensitization and Reprocessing

Eye movement desensitization and reprocessing (EMDR) is a way to help patients process their trauma-related memories by concentrating on a sound or movement while remembering the traumatic event, notes the ADAA. The goal is to prevent the patient from dwelling on the negative by promoting the ability to think about something more positive while remembering the traumatic event. This method is useful for patients who are reluctant to discuss their trauma as it isn’t always necessary to talk.

Stress Inoculation Training

Stress is a common element of PTSD, and stress inoculation training (SIT) is a method developed to help patients cope with stress triggers, according to the ADAA. Patients are given coping strategies to employ when encountering stress, such as breathing techniques, counting, focusing on a happy childhood memory, or relaxing the body and mind to release the stress. This treatment doesn’t necessarily involve talking about the trauma itself as the focus is on how to deal with the related stress.

Medication is often employed in conjunction with various types of CPT, to help control the easily triggered “fight or flight” response many patients suffer from, states the ADAA. The most common types of medication for PTSD are selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), which affect the chemistry of the brain to improve mood, combat nightmares and to help maintain a more relaxed outlook.

Post Dissertation Stress Disorder

How dissertation editing can reduce the effects of pdsd— post dissertation stress disorder.

First, a confession. I thought writing a dissertation would be, if not a piece of cake, at least a manageable project—one that would fit into tidy buckets similar to the large marketing projects I had done countless times over the years. The other reason I thought it would be easy was because I’m a good writer. I’ve got a master’s in journalism and 20+ years of writing experience. Add to that the fact that I’m organized, disciplined, creative, motivated, and focused.

So what happened? Following my defense and my committee saying, “Congratulations, Doctor,” I had a mini meltdown. Nothing major like going on a major spending spree or taking an exotic vacation (which I deserved but couldn’t afford with all those graduate school loans), or even staying in bed for a week. Instead, as friends and family report, I was pretty testy, crabby, short, and a few other choice words people were afraid to use around me at the time. One friend suggested I talk to other recent doctors from my doctoral program cohort group to see how they managed what I was by now referring to as “post dissertation stress disorder” or PDSD. The same friend thought this information might be helpful for the next cohort who was just beginning the dissertation process.

Get professional help.

This was a common theme. Not the psychiatric kind although that was also suggested. Four people in the cohort used professional dissertation editors and proofreaders. There were probably more but these are the ones I know about. And there were even more who wish they had gotten help but for some reason didn’t. (I’m one of those but more about that later.)

ESL editing. One guy got pre-editing and editing help because he speaks English as a second language and felt he needed an editor to, as he put it, “smooth out the bumps.” He used an editor for the proposal and the dissertation and a proofreader for the final review before it was turned over to the committee.

APA 6 th . Another guy used a dissertation proofreader whose claim to fame was that she knew APA 5 th and 6 th –and probably dozens of other style manuals–by heart. He said this gave him the time to focus on the content instead of “where the commas and periods went and how a citation differs when you have two, or three, or four, or seven (what’s that about?) or more authors.” Truth be told, I think he was a little “creeped out” by her attention to detail, especially when she’d put in a comment about seriation in section 3.04 of APA 6 th and he was positive she didn’t have to look it up. And this from a guy who was the first in our cohort to understand all the “ology” and “istic”—epistemology, etymology (or is that bugs?), ontology, phenomenology, heuristic, positivistic, interpretivistic, masochistic (that one was mine)—words that are part of any doctoral program.

Stroke prevention. One woman was looking for a combination of editing and proofreading and polish. She, like many others, said “you get so close to it [the dissertation] you can’t see the forest for the trees.” She added, “I’d look through yet another version of my literature review and see sentences where I just stopped writing or ended a sentence mid-word. It looked like I had a stroke.”

Saving friendships. I was one of those doctoral candidates who said I was going to have family and friends look at different versions and provide feedback and edits. My rationale was that they’d be happy to help because “the sooner I finish the sooner I stop whining about not being finished and how hard it is and how I never have time to see anyone or do anything or….” But, as one wise friend put it, “Is it really worth it? If I ask a friend to read my dissertation, he or she might ask me to read theirs.” Another friend suggested that asking a friend to read your dissertation was an unfair thing to ask of anybody. I mean, just because we thought our dissertation topic was a true spell-binder and that copies would be flying off the shelves when we finished it, didn’t mean that others would have quite the same passion for the topic that we had. Better to use a professional dissertation editing service and save our friends and family for other distasteful (her word, not mine) tasks like “moving a piano or cleaning a storm drain.” That hurt!

So…it’s been 18 months (and three days and six hours and …) since I officially became a doctor. If I had it to do over again—which I never would and that explains why they call it a terminal degree—I would have opted for getting professional help. The dissertation editing help, not the therapeutic treatment of PDSD. Now if I could only get rid of that pesky eye twitch.

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How to handle the post ph.d. blues.

November 28, 2016
Posted by: Mike Rucker
Category: Academic Life

For some of us the high that comes from a significant achievement can be followed by a period of feeling melancholy, or in some cases even malaise. It is not uncommon for new Ph.D. candidates to feel lost and empty. They struggle to find the motivation they once had after achieving such a herculean accomplishment. This has been well-documented in people completing marathons, for example. Months (or sometimes even years) of vigorous training leading up to a single athletic event… and then it is over leaving the runner feeling empty.

This phenomenon appears to be quite common among recent Ph.D. students as well. Some call it the post-dissertation slump; others refer to it more medically as post-dissertation stress disorder or post-dissertation depression. However, it is not our intent here to make the experience sound pathological; many students deal with some (unexpected) negative feelings after they have been hooded. One might describe it as being another part of the academic journey. Nonetheless, there is no harm in finding good ways to mitigate this down period, especially if it is effecting your well-being.

You have spent years on your coursework: managing your time, reading a barrage of articles (some of them interesting, while others… not so much), devoting all your energy to this worthy pursuit. Your sense of self can often become intertwined with the pursuit of a Ph.D. Accordingly, when that trajectory is no longer there, a sense of being lost is only natural. When you finally achieve your big goal, the feeling of ‘ so what now? ’ sneaks into your psyche.

Many students report experiencing a void after graduation. They can also feel insecure after graduation, especially if professional pursuits are not in the imminent future. The truth is academic life can sometimes be slightly removed from ‘reality’. Some struggle to make the transition out of academic life becoming somewhat paralyzed about what to do next. During your Ph.D. studies, the endgame is clear. Although some doubts would creep in occasionally, you usually feel dedicated and disciplined to see it through to the end. When the work is done, however, you are face with an entirely different road map. There is a lot of uncertainty and, sometimes, anxiety connected with a future unknown. The ‘unknown’ can pertain to different areas of life, such as future employment, finances, relocation, transforming the Ph.D. into something tangible, etc.

What should you do if you suddenly experience post dissertation depression and feel disheartened about things that used to excite you? Here are some things to keep in mind:

First of all, remember that what you are feeling is natural; it will pass.
You are not the only one experiencing a post dissertation low. Try to talk about it with other recent Ph.D. graduates or people working in academia. The likelihood is that they have experienced something similar at some point in their careers and will be able to relate/empathize.
Focus on the exciting new opportunities that are ahead of you. You might have been oblivious to some of them in the past because you were so occupied with finalizing your dissertation. Find joy in discovering them now that you have more time.
Revisit areas of your life you neglected while you were busy studying. This can may include engaging in some very un-academic activities/indulgences. Whatever works for you (as long as it is not inherently harmful) can bring some balance back into your life.
Try to plan out your future career path. Consider all possibilities, without prejudice, and decide if you will continue in academia or maybe move on to industry. Be creative when thinking about different work positions and be open about trying new things… a lot of doors just opened, but you need to find them. Enjoy the quest!
Even if you do not feel very motivated now, work on getting your Ph.D. material published, either in the form of journal articles or as a book. Publications can signal to your future employer (especially if you want a job in academia) that you will be an asset to their department.

Do not forget that you have just emerged from (likely) a very stressful period of your life. It is okay to allow some time to recover and recuperate, psychologically and physically. You have already showed what you are made of by graduating and there are other great things out there that will get you to engage with the same enthusiasm, if you simply take the time to seek and find them.

Facilitating unschooling
PhD research
Publications

Post dissertation stress disorder

Update Nov 2010. Surprisingly many search queries end up at this post. Whatever search brings you here you might be better reading this one – Preventing Burnout: signs, symptoms, causes and coping strategies – and talking to someone who has an idea how to recognise a burnout. Wish I did it when I wrote this post…

Like my house right now this blog is loved, but neglected space: finishing my dissertation and being a happy mom doesn’t leave much energy for anything else. I’m almost there, starting to look forward to “after the PhD” life, like moving to an unknown country…

This is what I wrote a few months ago as a welcoming message of my weblog. Now, even more than when, I feel that my house represents the state of other things in my life.

While being busy with the PhD work didn’t take all my time, it occupied my mind and also sucked a lot of energy. While urgent things in the house and general cleanliness were taken care of (it’s not falling apart and in the state of “ok to have friends for dinner” ;), I feel surrounded by all kinds of unsorted things in wrong places and unfinished tasks that accumulated over time. I try tackling them one by one in the pockets of time between other things, but feel that that those are changes on the surface, that more is needed to turn the house into a place I want it to be.

I also feel burnt out physically, mentally and emotionally. When finishing the dissertation I thought that the worst was over. I did compare working on the dissertation to pregnancy, but didn’t realise that after the “birth” the parallels can go further :

Quote from: untenured on August 18, 2006, 10:42:02 AM Perhaps there is an analogy to post-partum depression. Instead of child, you birthed a thesis. I bet your gestation period was a lot longer than nine months.

That is a good analogy, Untenured. In fact, I experienced more weirdness and depression after finishing the diss than I did after the birth of either of my two kids. I’m thinking maybe it’s because a 400+ page thesis is not at all cute and cuddly, plus you can’t breastfeed it. 🙂

Some call it Post Dissertation Stress Disorder . Don’t think that I have the worst form of it, since I don’t have all the the symptoms (only those: Foggy brain, Inability to concentrate on anything longer than 10 minutes and Pure laziness 🙂 Fun aside, wish I knew earlier that something like that should be expected after finishing the dissertation.

Ideally I would take a few weeks off right now, but I’m not done yet . So, I’m taking it (=everything) easy, starting to sort out things in the house and hoping that the rest will follow.

Tagged as: PhD

Hi Lilia, I recognise what you write about the stress around finishing the PhD. I took a week off, went on holidays and it really helped me to feel better. I didn’t however have a partner or child with expectations, so that was probably easier to do. Rest a lot, find a new goal and enjoy the day of defence (it’s like a wedding day, on your own).

Hi, Lilia, I was warned about the stress/depression after I passed my defense, but it didn’t help. I also stumbled on the concept of post-tenure depression as I searched the web for others suffering this odd let-down where nothing is really wrong, but nothing feels right. How scary to think that this is just one of the many stages on the emotional roller-coaster we’ve put ourselves on! Anyway, hang in there. You’re not alone.

Hi Lilia, My diss defense is next week and I feel some similar emotions. We had this big project that took years to birth (instead of “only” nine months) and all of a sudden, it is here and almost gone. Even if it involved research on other people and guidance from other people, it was still just a bunch of mental concepts on paper. And now the energy that went into the coalescing of that pinnacle of scholastic achievement is somewhat diffuse. The goal has been achieved, so now what? With a baby, one’s sense of purpose is clear once the baby is born, you take care of it and nurture it. With a dissertation, one’s sense of purpose is less clear unless one jumps right into a job. So there is a sense of limbo and a bit of “where am I and what am I doing now?” but I trust it is just a transition. We need a real break after all that hard work and yet there are often things to catch up on (as you point out). It is like being half on vacation and half working and not being satisfied with either. One friend told me I should head to a beach and I have to say that the idea is quite tantalizing! I have found that “working” (playing) in my garden and doing other little creative projects is quite therapeutic. Everyone is different though.

Hi Lilia, its now 2012 and I would love to know how you feel these days about the phd etc. I submitted my phd in July 2011 and heard it was passed last October (2011). After submitting, I couldnt move for a month. Stayed in the house mostly. Then once I felt good enough, started on what I have been advised as best doing – eg. turnin the thesis into a book, applying for fellowships etc. Its now FEb 2012 and I’ve finally said ‘ENOUGH’. My relationship with my partner who was so understanding through the phd (we met during the phd), is crumbling. over actually. My tiredness, desire to simply ‘just have some time away from everything’ on the beach or wherever, and if im honest, pure bloomin bad temperedness, has caused a lot to crumble. I recommend to anyone finishing a phd, to get away on holiday for at least 3 months (even if it means working in some poorly paid, part-time job – preferably one which is physical to help one get back in shape after years in front of a computer). I still love my thesis topic and have big goals. But right now, I think I have to admit to myself that none of it matters to me if I’m ‘soul’ tired, cant be a decent girlfriend, and so lose the key things in life – relationships with partners, friends, family and community. I wonder if anyone out there has had a similar experience? particularly for me, the key problem is I met my partner during the phd, so he only knows the phd-me. and it ain’t preety! 🙂 He hoped I’d be much nicer to be around after the phd. But I’m learning from others, that this period after the phd is just as hard, if in a different way. I’d like my partner to see the carefree, fun, much calmer person I remember being! anyway, I’m taking time out, but I’ll be back fairly soon! x p.s. there are not many places on the web to find info on during the phd or post-phd ’emotional’ experiences. thanks for putting this up.

As someone just posted here about a week ago, I thought I might do so as well.

So far, the advice I read on “PDSD” seems to be about getting out of the library, developing hobbies, seeing friends, etc. – I have yet to see anyone post on the difficulties from PDSD as far as publishing and getting a TT job are concerned. Here is my story, maybe someone can help:

My adviser stressed to me that I should “just finish the dissertation” rather than worry about publishing articles before it; having finished the diss, I now have a three year research postdoc. One would think that I can kick back and relax, as I have two years to publish before that third year job search, but the market being what it is, I need to apply for TT jobs consistently throughout the postdoc. In short: I need to publish. Yet, when I revisit the diss (after a six month break from it) I find myself swimming in circles and feel physically unable to finish anything – these were my ‘big ideas’ I spent ages to formulate, and now they’re stuck in a drawer as the field moves on (such is my perception).

This situation is compounded by the fact that the postdoc I’ve been hired for is somewhat related to my diss topic (although centered on a different geographical region). Thus: turning to a new topic hasn’t helped, since the new topic feels like more of the old, and it just increases my feeling of burnout – and I’m contractually obligated to finish writing on this topic, which I am now only marginally interested in, and it clearly won’t be as good as my diss, which I spent such a long time formulating.

I thought perhaps I should turn to a brand new area that’s more exciting to me at this moment, but then I fear my CV would then look ridiculously unfocused, having three areas (the diss, the postdoc, and the new topic).

The result is I feel like I have all the time in the world to write, but I have massive burnout and writer’s block and can’t get anything done! The stress is compounded by the fact that a job in my department did not go to me because, despite my “excellent CV” (so I’m told), I don’t have enough publications yet. (Damn you, adviser!)

Has anyone else been through this or something similar? Are there any strategies for getting writing done despite this? Let me know if anyone has any thoughts, and thanks in advance to anyone who answers!

Hi guys and girls,

Just found this great post + comments because I just keep being so damn tired! after handing in my dissertation a month ago. Thanks for sharing your thoughts – there really isn’t much out there as nat pointed out.

I am full of ambitions for my next phase, and know where to go, and have ideas for both academic and media-related writing I want to execute on, but I am held back by 2 things: 1) I can’t seem to find time (have 2 part-time jobs now, one as research assistant, one at my old company), 2) I feel…lackluster. I have such contradictory emotional streams in my system – energy, ambition, future! on one side, and exhaustion, reluctance, and give-me-3-months-to-just-breathe-without-other-purpose-than-staying-alive on the other.

Jim, I have not yet experienced the new writing phase that you are stuck in, but I hear you. I can’t see other way around it than following what provides excitement. Generally, none of the amazing things that have happened to me during and after my PhD have happened because I submitted to the systemic way of thinking academia. I think it is a general problem for the academic system; that we are groomed with fear that we won’t make it, that we have to follow some beaten track, etc. Research should be all about knowledge, about curiosity, about investigating some area of life we find intriguing – but this seems to fade in the heaps of demands on our academic outputs. Knowledge creation should be joyful – and shared with others – as well as hard. I hope for us we can find the courage and wisdom to follow our hearts. I also believe that’s where we have the strongest capacity for originality.

Not much help, just some thoughts – hope this dialogue can continue? Alone the peer factor of it is immensely valuable :).

Cheers and thoughts from Scandinavia Christina

After searching the web for stress and depression after major life events I finally googled depression after doctorate and found this. Ugh I can totally relate to your post. I am just about to hand dissertation in and I’m already feeling all these mixed emotions others have shared. I went through a month of self loathing for even doing the damn program and missing out on so much quality time with my kids. Mine also didn’t take much time up but lots of energy over many years. I also feel like I’ve missed out on doing so much more with my life. This is all very odd since I don’t usually feel regret about things. I have no idea what to do with career and have no intention of going into academia. I only fear I’ve made myself massively over qualified while losing many years of wages if id been working instead of a student. I too feel exhausted. Like a crushing exhaustion. No motivation. Feeling very pessimistic about the future which seems scarily unknown. Well I’ll keep following this blog. Thanks so much.

Hi, it’s a while since the last post on this kindly blog, so I do hope all of you have found your next steps and feel much better: more human at least. All of the above comments resonate with how low I feel, post-viva; it was 2 weeks ago. I too have revisions to do and to be honest, I can’t face them just now. In fact I never want to look at my thesis topic(s) again..ever. But..needs must. A year ago, in preparation for this anticipated feeling of total loss and lethargy, I booked a flight to Japan, planning to stay for a month. It’s an amazing country for an older woman (65), one who still needs to feel optimistic and curious about the future, as I’m sure all you younger PhDs do. I leave fairly soon so wont touch the revisions till my return in September. However, I feel guilty at feeling so depressed, did any of you feel this way too? I should be relieved as I now have some free time. Trouble is, I’ve forgotten what to do with it, now being so used to total focus on a very specific project for all these years. Meaningful days of time spent progressing the thesis are gone now. Only to be replaced by tiredness, inability to converse with any degree of enthusiasm or even energy, poor sleeping patterns, poor attention span, longing for chocolate…the list goes on. It will change, I’m sure of it. But really I just wanted to thank you all for sharing your own experience; it helps. Good luck to us all!

Coping with Post-Dissertation Blues

You either are about to hand in your dissertation or will have already done so. This project will have occupied your mind for over a year. You were living, breathing and eating a 10,000 word research project. Naturally, once it is over, you might find you struggle to know what to do with yourself. You might be struggling with motivation to get ready for your exams.

Defining Post-Dissertation Blues

The day of handing in the biggest project of your degree, or the day after that, you will feel very different. Relief is there, but also emptiness and ennui. You may experience exhaustion, lack of sleep and a lack of energy. Some have compared it to “empty nest syndrome” (the low point of when a parent’s last child leaves home and they feel lacking in direction); the symptoms certainly bear that out. But how to cope with it?

Take a Break from Everything

If you’re an undergraduate, you have exams on the horizon. The natural instinct is to throw yourself straight into revision. In some ways, that would be a bad move. Postgraduates (especially PhD students) will feel a stronger sense of emptiness because their project would have occupied more of their mind for much longer.

Whether you’re an undergraduate or postgraduate, it’s important to take a break. Take a short break – maybe go home for a weekend – anything to take your mind off the dissertation. Go to the beach in the nice weather or for a meal with friends. What you don’t want to do is get straight back to the grind. Recognise you have work to do, but work in a “breather”.

Put It Out of Your Mind

There are two elements to the post-dissertation stress. One is the feeling of emptiness and loss. The second is the anxiety over how you performed. While keeping yourself busy (and taking a break) is the key to the first, the second issue is a different matter entirely. You will achieve nothing by worrying about your dissertation mark. You’re always going to think you could have done better, worked harder and done more. That’s perfectly natural but it’s too late to change. All you can do is focus on what you have left to do to achieve your degree.

Take Up a Hobby

If you’re an undergraduate, you’ll need a distraction from the upcoming exams. If you’re a postgraduate with no exams pending, your degree is now probably over. The sudden end to that hard work will feel like a cliff edge. The job search is about to begin and it could take months. Either way, you’ll need a distraction to take your mind of the constant preparation. A change is as good as a rest as the saying goes and getting your mind off the thing most occupying it can help you focus more clearly on moving forward.

Postgraduate Cancer Research Initiative (CRI) blog

Overcoming post phd blues, how to handle the post phd blues.

By Mike Rucker on November 28, 2016

Shared by Harris Onywera

Even though I had anticipated that there would be an absolute end to the so-called postgraduate blues after reading the blog on Overcoming ‘PhD Blues’ , I never thought much about life after PhD – the blues that come with it…

What should you do if you suddenly experience post dissertation depression and feel disheartened about things that used to excite you? Here are some things to keep in mind:

First of all, remember that what you are feeling is natural; it will pass.
You are not the only one experiencing a post dissertation low. Try to talk about it with other recent Ph.D. graduates or people working in academia. The likelihood is that they have experienced something similar at some point in their careers and will be able to relate/empathize.
Focus on the exciting new opportunities that are ahead of you. You might have been oblivious to some of them in the past because you were so occupied with finalizing your dissertation. Find joy in discovering them now that you have more time.
Revisit areas of your life you neglected while you were busy studying. This can may include engaging in some very un-academic activities/indulgences. Whatever works for you (as long as it is not inherently harmful) can bring some balance back into your life.
Try to plan out your future career path. Consider all possibilities, without prejudice, and decide if you will continue in academia or maybe move on to industry. Be creative when thinking about different work positions and be open about trying new things… a lot of doors just opened, but you need to find them. Enjoy the quest!
Even if you do not feel very motivated now, work on getting your Ph.D. material published, either in the form of journal articles or as a book. Publications can signal to your future employer (especially if you want a job in academia) that you will be an asset to their department.

The Research Whisperer

Just like the thesis whisperer – but with more money, post-phd depression.

The author of this post has chosen to remain anonymous and they hope that sharing their post-PhD challenges will be helpful for others who may be going through the same things, or who are supporting those who are.

For those who mentor or manage Early Career Researchers, especially new postdocs, it may be useful to have this post’s perspective in the contextual mix.

———————

When I submitted my thesis, I was hit by post-submission blues, which I was already aware of. What I didn’t expect was that the cloud didn’t lift with completion and graduation. I pretended otherwise, but the moments of genuine excitement and happiness were fleeting. I felt confused and ashamed, compounding my emotions.

Wondering if anyone else had ever felt this way, I Googled it. It turns out that I’m not alone in experiencing post-PhD depression and it is a lot more common than I thought.

Alarmingly, I had never heard of it.

This post shines some light on post-PhD depression so that we can better prepare PhD candidates for life during and after completion and provide the best support that we can to graduates.

The PhD journey changes people

Even if your experience was overwhelmingly positive, a PhD changes people by virtue of its length and nature. Completion can trigger reflection on your experience. It takes time to understand and accept how you’ve changed; this can be confronting and surface as an identity crisis.

Sacrifices made might be a source of pride, grief, or both. You may struggle with poorer mental and/or physical health. Catching up with ‘normal life’ can be nice but also a constant reminder of what you missed.

Processing the emotional and mental impact of a PhD can be particularly confronting for those who faced trauma during their PhD (whether coincidentally and/or because of it). Candidates might have turned to coping mechanisms that have become unhealth, in hindsight. When life suddenly changes due to completion, trauma can surface, as can the reality of the mechanisms used to cope.

There’s a lot of good-byes

For most people, the lifestyle, environment, and relationships that are part of the PhD journey change significantly or come to an end along with the PhD itself. The loss of things you loved can be intense and overwhelming. It can take time to grieve and let go.

The future is uncertain

PhD candidates who submit and graduate are often asked, ‘What next?’.

The post-doctoral job market is highly competitive, and non-academic career pathways can be difficult to establish. Graduates – even if they know what they want to do next – can struggle to find a suitable position, especially if they are part of a marginalised group and/or are primary caregivers.

There can be a range of internal and external pressures shaping decisions. Graduates might apply for particular roles purely because they feel that is what is expected of them. They might suffer from imposter syndrome, and question whether their success was deserved, and whether they are capable of continuing to succeed (‘maybe I just got lucky’). Others might feel trapped in a particular pathway due to their life circumstances.

What can help

It can really help to know you’re not alone! Acknowledge and accept what you feel: your feelings are valid.

Be gentle with yourself. Adjusting to life post-PhD takes time and that’s ok. It can help to do other things that you enjoy, like hobbies and making the most of relationships with family and friends. Engage in ways that feel safe and are less triggering. Set goals to help give you the buzz of completing things but be aware that it’s normal to be underwhelmed by these when compared to a PhD thesis.

When you can, reflect on what you enjoyed most throughout your PhD and investigate how you can continue to do that. Perhaps you loved data analysis, writing, interviewing participants, or tutoring students. These are all skills which are used in other career pathways, such as business analytics and teaching – the specifics might be different, but the process is the same.

There will be a range of opportunities that might be available to you which aren’t immediately obvious – so don’t be afraid to ask people, from your personal and academic circles, to point them out.

Of course, that can all be easier said than done. Consider talking about what you are going through with trusted family and friends and seeking professional help where appropriate. It’s ok to ask for support.

How to help someone else struggling with post-PhD depression

It’s nice to congratulate people when they submit and complete their degree but be mindful that they might not be feeling excited. Allow this to inform how you interact with people throughout their PhD journey.

For example, consider avoiding directly asking what they’re doing next, as this can be triggering (even if well-intentioned). Instead, consider asking, ‘What are you looking forward to next?’ – it gives space for the graduate to answer however they are comfortable. If you have a closer relationship with the graduate, you could also ask, ‘What were the highlights of your journey?’ and ‘How can we support you during this next stage?’.

Consider being open about your own post-PhD experience, too. Even a casual remark can help de-stigmatise post-PhD depression. Something like ‘I realised after I finished that I actually really missed working in the laboratory, so much so that I decided to volunteer to do outreach in high schools’, for example.

If possible, don’t cut off support immediately, whether it’s at a personal, professional, or institutional level.

Most importantly, prevention is better than a cure. It helps to encourage a strong identity for doctoral researchers beyond academia, including maintaining connections with their family, friends, and hobbies. Supervisors and other doctoral support teams can help by openly discussing work-life balance and encouraging it for their researchers.

Take the time to learn about mental health and the PhD journey, and implement best practice for yourself, your colleagues, and for PhD candidates more generally. The ‘Managing you mental health during your PhD: A survival guide’ by Dr Zoë Ayres is a fantastic resource for candidates and academics (and it’s available through many university libraries for free).

A PhD is a life-changing journey culminating in an extraordinary accomplishment. Everyone’s journey is different, including completion and what life after may bring – and that’s ok. We can all benefit from learning to better support each other regardless of what our journeys and futures look like.