Friday 14-05-2021 - 13:14

Are you feeling the pressure of postgraduate research? Especially in these unprecedented times? Sure, we all suffer stress and anxiety at the best of times, but times have indeed been tough for us all during the pandemic. Would you like the secret to coping and maintain your sanity not only during the worldwide pandemic but also at the best of times? See below for my tips and tricks on protecting my mental health as well as my coping strategies.

Steps for erasing stress and anxiety

You have made it this far; now, we look at the best methods for erasing stress and anxiety. Following the simple steps below will reduce the mental blockages that often come part and parcel with postgraduate research!

• Step 1: Take a break
• Step 2: Be positive
• Step 3: Breathing exercises
• Step 4: Actual exercise
• Step 5: Get outdoors
• Step 6: Call it a day

Step 1: This step is fundamentally the most important, a step I habitually follow. Okay, you do not like tea (I know you people exist), then grab a coffee, or hot chocolate or water or whatever your choice of poison is but this step is a must. Take a regular break, a moment away (or not) from your desk or workstation and hydrate yourself.

Step 2: Stop what you are doing and reflect on the positive work so far. Again, the positivity does not need to be research-related; think about anything that makes you smile; mine typically includes something my little boy has done that day!

Step 3: Sure, we are all good at this one, well I hope we are; after all, we have been doing it all our lives (granted some better than others as I reach for my inhaler). Jokes aside, breathing exercises are great, and you do not have any excuse not to try them; I've included a great link to some exercises that can be done from the comfort of your desk, or bed, or sofa; or bathroom! Anywhere really, so try them!

Step 4: I start each day with a little bike ride, nothing too strenuous, just 45 minutes. Exercise is essential for physical and mental health, so why not utilise exercise as a coping strategy. Go for a run, jog, walk, ride, skip, jump, and do it whenever you feel the need. I do not limit exercise to mornings only; sometimes, I grab my son, throw him on the trampoline and have 15 minutes of bouncy time – you would not believe the difference this makes! Try it; if you do not have a son or daughter borrow one from a friend or neighbour but always ask permission first.

Step 5: Leave your deks and walk outside. The fresh air is good for your lungs (or so my mother told me monotonously as a child). If you find yourself stuck for ideas, I have a link to '99 free things to do outside the home', so you have no excuse! It is FREE!

Step 6: The final step is short and sweet; know when to stop. Using the famous gambling slogan, 'when the fun stops stop'. It is okay to call it a day at 2 pm; it is better to stop early and start afresh tomorrow than exhaust yourself with unproductive work.

Conclusion

Postgraduate research can be stressful, but you can use plenty of coping strategies to reduce stress and anxiety. I use all eight steps listed above, not all on the same day and not all simultaneously but individually or coupled together; the steps reduce stress and maintain a healthy mind. A cup of tea outside or away from the desk can help or breathe exercise whilst making said brew. Never consider a fifteen-minute break a loss of work time rather a gain in your time. So what step will you try first? Or do you have your own coping strategies you wish to share?

Written by Sean Keeley, first-year MPhil/PhD student

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