A Little Background

As someone who battled anxiety and unhealthy levels of perfectionism during graduate school, I can attest that this journey uniquely tests your limits! I vividly remember one night early in my doctoral program: I had just submitted a statistics assignment seconds before the deadline at 11:59 pm, which triggered chest pains and a mild panic attack.

At the time, I was juggling three doctoral-level courses (yes, nine credit hours), working 40-50 hours a week, all during the global pandemic when the world seemed upside down. Additionally, I was dealing with personal upheavals—my mother-in-law passed unexpectedly, my wife and I were building our home, and I was a devoted father to two young sons.

But the point of this post is not about me, my struggles, nor my personal achievements.

The real point here is I want you to find balance and intentionality in managing your time and setting boundaries that align with your personal, professional, and graduate program goals.

Being in grad school didn’t mean putting my life on hold—nor did I expect it to. However, it was obvious that I lacked a structured system and hadn’t established a healthy routine, which was crucial for maintaining my well-being.

The following points, although simple, will be essential to mitigating unnecessary stress as you navigate these unfamiliar paths.

How to Prioritize Your Well-Being in Challenging Times

Get Organized

Start with a physical calendar (yes, I know this sounds "old school," but please trust me).

Write down immovable commitments like family time, work responsibilities, and church activities in one color.

Using a second color, note important but non-essential activities, like making the difficult decision to tell a friend that you will not be able to go out to eat with the group today, instead you make a quick sandwich and work for an hour on your dissertation ot thesis.

Finally, mark academic deadlines in a third color.

Once you have your calendar outlined, you might be surprised with how it helps improve productivity. Instead of simply saying, "today I am going to work on my dissertation for a while," you will actually have a set time alloted. It is also wise to communicate your committment to your spouse or other family members This method might have spared me from that panic attack had I adopted it sooner.

Remember You Are Not Alone

Many graduate students feel isolated, often hesitant to seek help for fear of appearing inadequate. It’s crucial to understand that seeking help is a sign of strength, not weakness. Consider working with a dissertation or thesis coach who can support you in establishing realistic timelines and guide you through each phase of your project.

Embrace Spiritual Practices

If you're spiritually inclined, engage in regular prayer or meditation. These practices not only offer spiritual solace but also have proven health benefits, helping you find peace amidst chaos.

Interested in personalized guidance?

Contact me for a FREE consultation to explore how I can assist you through your graduate journey through dissertation, thesis, or doctoral project coaching.