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Doctoral study is intellectually demanding, but it can also be emotionally challenging. Many PhD students experience mid-phase stress and isolation. This tends to strike around the middle years of a project, when initial excitement fades and the final results still seem distant. At this stage, it is easy to feel alone or lose motivation because much of the work is independent. Indeed, surveys indicate that mental health struggles are widespread among PhD candidates. For example, a University of California, Berkeley study found that 47% of its PhD students met the threshold for depression (University of California, Berkeley, 2014). Similarly, a 2021 systematic review found that about 24% of PhD students have depression and 17% have anxiety (Satinsky et al., 2021).
These findings underscore that stress, self-doubt and loneliness during a doctorate are not personal failings but common challenges. Understanding that this “mid-PhD slump” is a shared experience can itself be reassuring (Schuldiner, 2023). Recognising that many others have felt the same way is the first step towards coping and moving forward.
Building connections to combat loneliness
A PhD may often feel like a solitary journey, but you are not alone in facing its pressures. Proactively reaching out to others can significantly reduce feelings of isolation. One effective approach is to join or form postgraduate groups. For example, you might participate in a social club, academic society or peer writing circle that brings researchers together. Engaging with a community of fellow PhD students provides camaraderie as well as practical support. For instance, graduate researchers who participate in regular writing groups tend to be more productive. They also report feeling less lonely (Jackson, 2018). Simply working side-by-side (even virtually) with peers creates a sense of shared endeavor. It reminds you that “we’re all in it together” (Bochynska, 2018).
Beyond formal groups, everyday interactions matter too. Make time to chat with lab mates or office colleagues. You could even set up a weekly coffee break with fellow doctoral researchers. Often, sharing experiences reveals that others are facing similar struggles, which can help put your own worries in perspective. In one account, a PhD student described how venting “moans and groans” with friends was “unbelievably reassuring” (Wickert, 2022). It took the edge off her stress to realise she wasn’t the only one struggling. Building these connections combats the loneliness of doctoral research and creates a support network to lean on.
University-based initiatives can also be invaluable for expanding your support circle. Many institutions run peer mentoring programmes that pair mid-phase PhD students with senior postgraduates who can offer guidance and a friendly ear. There may also be postgraduate societies or departmental seminar groups aimed at connecting researchers. Participating in such activities can introduce you to people outside your immediate project, so you feel part of a larger community rather than “working in a vacuum”. Do not hesitate to use university support services – most universities offer dedicated postgraduate groups, counselling centres, and wellbeing events. Attending a facilitated support group or a casual postgraduate café session can be an easy way to meet others. You can hear how they are managing similar issues and share advice. The key is to remember that seeking social support is not a sign of weakness. On the contrary, it is a proactive step to protect your mental health.
Taking breaks and managing stress
When immersed in a doctoral project, stress can build up gradually, and many students feel pressure to work constantly. However, taking regular breaks and maintaining interests outside the PhD are crucial for long-term productivity and wellbeing. Scheduling downtime and holidays is not a luxury – it is actually an effective strategy to prevent burnout. In the UK, doctoral researchers typically have around 25 days of annual leave (in addition to public holidays) each year (University of Nottingham, 2025). Making use of this leave for a proper holiday or just periodic days off can help you recharge. You will return to work with improved focus. If you feel hesitant to step away for a full holiday, consider taking a long weekend here and there, as even short breaks can reduce stress and improve efficiency when you get back to your desk (UNC School of Medicine, n.d.).
Besides holidays, remember to take daily breaks. Working non-stop for hours on end often leads to diminishing returns and heightened anxiety. Stepping away from your research for a lunch break, a short walk, or a quick chat is not wasted time. It is an investment in your sanity and concentration. Regular physical activity is particularly beneficial for stress management. Exercise releases tension and triggers mood-lifting endorphins. Try to integrate some movement into your routine – whether it’s a morning jog, an evening gym class, or a relaxed bike ride. Even during busy weeks, a brief walk outside or a short yoga session can clear your mind. This simple break helps when you feel overwhelmed (UNC School of Medicine, n.d.).
Hobbies and social activities are equally important. Dedicating a few hours a week to non-academic interests – like reading for pleasure or playing sports – helps you maintain balance. These activities provide a sense of accomplishment and enjoyment unrelated to your thesis. This can buffer against the ups and downs of research.
Crucially, do not ignore the basic pillars of self-care. Lack of rest or poor health will only exacerbate the stress of doctoral work. Prioritise getting enough sleep, maintaining a reasonably healthy diet, and avoiding the temptation to work through the night regularly. It is easy to slip into unhealthy patterns under looming deadlines. However, consistently skimping on sleep or nutrition will only worsen anxiety and concentration in the long run. Instead, cultivate sustainable habits. For example, set a reasonable end to your workday so you can unwind. Also, give yourself permission to disconnect from email in the evenings. By drawing clearer lines between work and rest, you will find yourself more energized and productive during work hours. Overall, managing stress during a PhD is about balance – you must pair hard work with adequate rest. Taking breaks, staying active, and keeping a life outside the lab are not distractions. In fact, they are essential techniques for staying mentally resilient throughout the PhD journey.
Seeking support and keeping perspective
No matter how well you plan your time or lean on friends, there may be phases in a PhD when stress or self-doubt become overwhelming. During those periods, it is vital to remember professional help is available and you do not have to struggle alone. Universities typically offer free or low-cost counselling services for students, and using them can be immensely helpful. Speaking confidentially with a counsellor or therapist provides a safe space to express fears and frustrations. It also allows you to learn coping strategies tailored to your situation. If you feel persistently anxious or depressed, reaching out to a mental health professional is a wise step. You would see a doctor for a physical illness, so treat mental health the same way.
There is no shame in seeking counselling; on the contrary, it often marks the turning point towards improved wellbeing. As one university mental health resource emphasizes, talking to a counsellor can help you work through problems. It also ensures you put proper support strategies in place (UNC School of Medicine, n.d.). Some students also find it useful to discuss their challenges with their PhD supervisor or another trusted faculty member. Supervisors might help by adjusting deadlines or expectations temporarily, or directing you to further resources. In any case, do not suffer in silence. Use the support systems around you. Whether it’s campus health services, a mentor or a peer support hotline, reach out for help when you need it.
Finally, through all the highs and lows of doctoral research, try to keep the bigger picture in perspective. Yes, a PhD is a formidable undertaking, and it will inevitably come with stress, failures, and doubts. However, remember that your PhD is just one part of your life and career. Your health and wellbeing are far more important in the long run. When experiments flop or writing stalls, remind yourself that these setbacks are part of the process. They are not a verdict on your worth.
Nearly every doctoral candidate encounters moments of imposter syndrome or considers quitting at some point (Schuldiner, 2023). These feelings do not mean you are unfit for research. They mean you are human and you are pushing your boundaries. It may help to reflect on how far you have already come. Consider the skills you have learned and the obstacles you have overcome to get to this stage.
Rather than judging yourself harshly for setbacks, recognise that struggling occasionally happens to most PhD students. It is often simply part of the challenge of a doctorate (Schuldiner, 2023). By normalising the occasional crises of confidence, you allow yourself to seek help without shame. This perspective also helps you ride out the rough periods without giving up. Many PhD graduates attest that with appropriate support and self-care, those dark moments pass and confidence returns.
In time, you too will likely look back and see that perseverance through the challenges made the achievement of your doctorate even more rewarding. When stress mounts, step back and remind yourself why you embarked on this journey. Remember that caring for your mental health will ultimately enable you to succeed.
References
- Bochynska, A. (2018) How to harness the support of your local community: write with your PhD pals. Nature Careers. Available at: https://www.nature.com/articles/d41586-018-05925-0.
- Jackson, D. F. (2018) Combating Isolation Through Peer Writing Groups. Inside Higher Ed. Available at: https://www.insidehighered.com/blogs/gradhacker/combating-isolation-through-peer-writing-groups.
- Satinsky, S., Kimura, T., Kiang, M. V., Abebe, R., Cunningham, S., et al. (2021) Systematic review and meta-analysis of depression, anxiety, and suicidal ideation among Ph.D. students. Scientific Reports, 11: 14370. Available at: https://www.nature.com/articles/s41598-021-93687-7.
- Schuldiner, M. (2023) The mid Ph.D. Crisis. [Online]. Available at: https://mayaschuldiner.wixsite.com/schuldinerlab/post/the-mid-ph-d-crisis (Accessed 25 Nov 2025).
- UNC School of Medicine (n.d.) Some Mental Health Tips During Your PhD. University of North Carolina. Available at: https://www.med.unc.edu/pharm/graduate-program/mental-health-wellness/some-mental-health-tips-during-your-phd/.
- University of California, Berkeley (2014) Graduate Student Happiness & Well-Being Report. Graduate Assembly, UC Berkeley. Available at: https://ga.berkeley.edu/wp-content/uploads/wellbeingreport.pdf.
- University of Nottingham (2025) Responsibilities of the student (Postgraduate Research). University of Nottingham Quality Manual. Available at: https://www.nottingham.ac.uk/qualitymanual/research-degree-progs/pgr-responsibilities-of-student.aspx.
- Wickert, A. (2022) It’s Time To Find Your Team – Advice For PhD Students During Those Lonely Times. The PhD Place. Available at: https://thephdplace.com/its-time-to-find-your-team-advice-for-phd-students-during-those-lonely-times/.