Doctoral Researcher Wellbeing – Life Is Happening Now
How are you, how are you doing? It is easy to respond to these questions with something vague, so that the conversation can then move on. But how are you really doing? This can even be an uncomfortable question, because it offers an opportunity to pause and reflect on who you are, what you need, and how you are feeling. All of this is very personal—something that is not always easy to put into words for others, and of course not everything needs to be shared. Recognizing and acknowledging one’s wellbeing requires taking a closer look—having the courage to look at oneself in the mirror.This short blog text invites you to do just that as Christmas approaches, when, understandably, the dark autumn and all the hard work have already drained a lot of energy from many of us.
Writing a doctoral dissertation is a long and often surprising journey that offers insights, moments of surpassing oneself, and inspiring deep dives into the research topic. At its best, this period can be a very meaningful phase of life. However, it can equally involve uncertainty, slow progress, and balancing between work, leisure, and personal boundaries. Life does not begin “once the dissertation defense is over”; life is here and now,unique and valuable.
Doctoral work, and research work in general, challenges wellbeing above all on a mental level, which is why it is important to invest in holistic wellbeing by seeking ways to sustain it in everyday life. A commonly heard quote is that what the mind cannot carry is transferred for the body to bear. This also applies to a researcher’s daily life and serves as a reminder that each of us is a whole and needs diverse means to support our stamina and resilience. Wellbeing includes physical, psychological, and social dimensions. All of these together form the whole that supports us in everyday life. Everyday acts of wellbeing include taking care of sufficient sleep, exercise, good food, laughter, and moments that bring joy.
Research work requires various kinds of effort: thinking, reflecting, searching. In a researcher’s daily life, performance can often seem to be the main focus. Incompleteness might feel like a personal failure, even though it is an inherent part of the doctoral journey, which should be viewed as a marathon rather than a series of quick sprints. “Publish or perish” mentality and constant comparisons with colleagues can make the work feel overwhelming,especially if one’s own inner voice is always demanding more. In these moments, it can be helpful to pause and listen to what truly defines who you want to be.
The daily life of many doctoral researchers involves a mix of work, research, and personal affairs—sometimes demanding double effort in a single day and at other times presenting a double burden. Teaching, projects, or work carried out entirely outside the university can be beacons of strength, offering new perspectives and helping to develop versatile skills. Conversely, overlapping responsibilities can also be draining. The calendar often becomes overwhelmed, and progress in research may only happen in small bursts squeezed between busy periods. That’s why daily life requires realistic expectations and clear boundaries: it’s impossible to do everything perfectly at once, and it’s not necessary. Small steps are still important steps, even in a marathon!
At its best, the research community is an invaluable resource. However, recent reports show that surprisingly many individuals feel excluded from it. Studies indicate that as many as one in three doctoral researchers do not feel part of any research community, even when they collaborate on publications. A sense of belonging is fostered through genuine interactions where experiences, insights, and even uncertainties are shared—life! Conversely, being isolated can threaten wellbeing. We are “herd animals” and need each other,not just to co-author papers, but because we have an innate need to be seen, accepted, and understood as ourselves. When functioning well, a group also promotes significant learning, sharing, and connection.
Wellbeing starts with learning to listen to ourselves: what do I need right now to feel well? What calms me, helps me recover, and gets me through daily life? The answer varies for everyone, which is why recognizing one’s own needs is an important skill. Wellbeing doesn’t need to be built through major changes,small, gentle choices are sufficient. Ultimately, wellbeing is about the ability to personally manage and regulate oneself: holistic care and awareness of one’s own stamina. Practical steps that one might try, for example as “New Year’s resolutions,” include recognizing one’s own boundaries that support wellbeing and maintaining them. Building a restorative daily life begins with identifying one’s own wellbeing needs: which factors support physical, psychological, and social wellbeing.
A researcher’s work often involves situations where one must assess one’s own actions and competence, as the structures of academia are highly competitive. In these moments, it is crucial to remind oneself that one’s worth does not depend on productivity, accomplishments, or doing. While it can be challenging for individuals to influence large structural factors, we can shape our own lives and how we relate to ourselves and others. For instance, a rejected grant application does not define the researcher as a person, nor does it determine the value of the research topic. We are valued not because of what we produce, but because of who we are. You remain valuable even when you rest, pause, or leave tasks unfinished. Wellbeing improves when we allow ourselves and others to be human and accept ourselves just as we are.
Rest ideas for the holiday:
- Detach yourself from research for at least a few days
Set an out-of-office reply. Put the laptop away – even in a cupboard. - Do one thing each day that brings joy and rest
It can be a walk, cooking, a nap, a sauna, a puzzle. - Avoid “holiday thoughts” that take you back to work
For example: “I’ll just write a little,” “I’ll just update the references,” “I’ll read one article.”
If you intend to rest, then rest. - Stay present for your loved ones—and for yourself
Conversation, togetherness, and laughter work wonders for the nervous system. - Do something in which you are not a “researcher”
Be a reader, cook, gamer, outdoor enthusiast, friend, sleeper—anything else.
The Jatkot group wishes you a happy, restful, and wellbeing-enhancing Christmas break
Katja Köykkä, PhD researcher, JATKOT-group
References
Köykkä & Dahlen, 2024. Pysähdy – hyvinvointia elämisen keskelle
Hazell, C.M., Chapman, L., Valeix, S.F. et al. Understanding the mental health of doctoral researchers: a mixed methods systematic review with meta-analysis and meta-synthesis. Syst Rev 9, 197 (2020). https://doi.org/10.1186/s13643-020-01443-1
Pyhältö, K., Stubb, J., & Lonka, K. (2009). Developing scholarly communities as learning environments for doctoral students. International Journal for Academic Development, 14(3), 221–232. About one third of the surveyed doctoral students did not perceive themselves as members of any scholarly community.