Four strategies for protecting mental health in graduate school

Healthy habits promote emotional well-being and improve productivity

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Amid the demanding pace of a scientific career, maintaining healthy habits is essential to safeguarding mental health. This advice is now even more relevant based on the significant rise in the number of cases of anxiety and depression among the general population since the COVID-19 pandemic.

The best ways to ensure strong mental health during a master’s degree or PhD include good sleep, regular breaks, realistic goals, and physical exercise.

In an interview with Science Arena, neuroscientist Elisa Harumi Kozasa, a researcher at Einstein Hospital Israelita, shared some key tips for navigating the journey of a research project with more peace of mind.

1. Prioritize sleep

A good night’s sleep is crucial to the body’s proper functioning. Setting a good sleep schedule is therefore one of the first steps in protecting the mind from mental health disorders. One way to do this more effectively is by creating a so-called “reverse schedule,” in which a person starts planning their day from bedtime and works backward.

According to Kozasa, this approach helps structure daily activities in a way that ensures sleep time is preserved.

2. Respect break times

Caught up in the rush of everyday life, many academics forget to take regular breaks. Periods of rest and relaxation are essential, even for enhanced productivity.

Kozasa explains that she usually sets aside about one hour for lunch and light-hearted conversations with colleagues.

“If I can end a meeting one hour earlier than scheduled, I do so in order to give myself 15 or 10 minutes to go to the restroom, drink some water, take a breath, or rest my eyes by looking into the distance,” says the neuroscientist.

Watch the full interview with Elisa Kozasa on Science Arena:

3. Achievable goals

When planning the day’s research activities, it is important to go beyond a simple to-do list. Students need to set goals that they can actually achieve.

If a person does not recognize that some tasks cannot be accomplished that day, the unfinished work can stay with them overnight, when they should be resting.

When students set achievable goals, they arrive at the end of the day feeling relieved that they were able to complete their tasks.

4. Physical activity

During an academic project, many students experience a “block” that prevents them from carrying out their research. This can also result from excessive pressure. In such cases, the best approach is to learn how to relax the body and mind through physical activity.

“There is a feedback mechanism from the body to the brain. When your brain senses that your body is more relaxed, it recognizes that the mind can also relax,” explains Kozasa.

For more discussion about mental health in graduate studies, read the full interview in this Science Arena article.

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