The pandemic took a toll on all in one way or another. Being in graduate school is a stressful period and factoring in the damages the pandemic made being a graduate student more stressful and difficult. So, how do you manage post-pandemic stress as a graduate student?
The first step is to identify the key reasons behind your stress. It may be your courses, lab project, family, relationships, finances, or all the above. Here are a few tips on managing your stress and triggers.
1. Be patient with yourself
Be kind to yourself and know that you’re not alone. You’re not a machine; you’re not supposed to have this much on your plate and be stressed all the time. Realize that life isn’t back to normal after the pandemic and may never be, but you are doing your absolute best with what you have.
2. Set boundaries
Setting boundaries can seem harsh and frustrating in the beginning, but it may result in a positive impact on your mental health in the end. Say no to people more. In the case of graduate school, do not overextend yourself. Respectfully decline some opportunities and projects if you think doing so will keep your stress minimal. Set rules for yourself and let your supervisor and lab mates know what they are. For example, you can decide that you will not be checking emails after 5:00 pm and during the weekend or that you will strive to wrap-up experiments and leave by 5:00 pm on weekdays. Be flexible but firm with these rules and boundaries because ultimately, your mental health is more important.
3. Spend quality time with yourself
Although the pandemic may have kept us six feet apart, if you go to the lab on weekdays, there’s no doubt that you’re surrounded by people. For some, their only alone time is during the weekend and the few hours after lab before bed. Spend these times and days wisely and do the things that make you happy. Doing nothing productive is a great start because this is a time where no one expects anything from you, and you can just be. The act of self-care became popular thanks to this pandemic, but it also is a great way to help manage your stress. Self-Care could mean anything from getting a nice haircut, staying in bed until noon on weekends, ordering food delivery, saying no to social events to spend time alone, binge watching your favorite show, or even paying just a little extra for convenience. These are all the little things that make life just a bit easier and less stressful. Quality time alone also can be a great time to reflect on the goals that you have for yourself and how far you’ve come. Intentionally set quality time with yourself
4. Make time for fun
Have you ever spent time with your friends and family and had life feel a little better? Spending quality time with the people that care about you also can help release stress. Actively make plans: maybe a movie night or happy hour. Try to meet up with friends at least twice a month. This also will give you something to which you can look forward when things are stressful.
5. Seek support
Speak out and reach out to trusted loved ones and mentors. Utilize your university’s counseling center, and most institutions offer financial and food assistance as well. Ask your peers about how they deal with their stress and use tips from them. Lastly, prioritize yearly checkups with your primary care doctor.