The Importance of Self-Care for Doctoral Student Success

 

By Lilian H. Hill

Doctoral education is a rigorous process that demands sustained intellectual engagement, independence, and resilience over a period of several years. While academic ability is a prerequisite, evidence increasingly demonstrates that self-care practices are critical to persistence, productivity, and well-being during this journey.

 

Common Mistakes

Because of the multiple demands of doctoral study, students tend to neglect their health, try to do everything themselves, procrastinate, and many experience financial stresses:

 

·      Neglecting Health. Doctoral education demands extended focus, long working hours, and persistence over multiple years. Many students underestimate the degree to which their physical well-being directly impacts academic performance. Poor sleep habits, inadequate nutrition, and lack of physical activity reduce concentration, impair memory consolidation, and heighten susceptibility to stress-related illnesses (Myers et al., 2012). Although caffeine and stimulants may provide short-term energy, they disrupt sleep cycles and contribute to fatigue over time. Without attention to health, doctoral students risk burnout, which can compromise their ability to complete the degree.

 

·      Trying to Do Everything Alone. Doctoral programs often emphasize independent scholarship, which may foster a belief that asking for help signals weakness. However, successful students recognize the importance of social and academic support systems. Collegial relationships with advisors, peer networks, and academic communities offer feedback, encouragement, and accountability (Jairam & Kahl, 2012). Isolation, by contrast, increases vulnerability to imposter syndrome and mental health struggles. Building collaborative networks not only enhances research quality but also sustains motivation during inevitable setbacks.

 

·      Procrastination and Poor Time Management. Long-term research projects, such as dissertations, require sustained effort across months or years. Students who postpone work until deadlines approach often experience intense stress and negative effects on mental health while producing poor products (Van Eerde, 2003). Procrastination also erodes confidence, as unfinished tasks accumulate and appear overwhelming. Developing project management skills—such as breaking large goals into manageable milestones, using calendars or task-tracking tools, and scheduling accountability meetings—helps maintain steady progress and reduces pressure.

 

·      Financial Strain. Doctoral study frequently coincides with financial constraints, as stipends or part-time employment rarely cover full living expenses. Financial stress has been linked to increased anxiety, decreased concentration, and higher attrition rates among doctoral students (Levecque et al., 2017). Careful financial planning, awareness of hidden costs (e.g., conference travel, software, textbooks), and proactive pursuit of fellowships or assistantships are critical to sustaining academic momentum. Financial stress should not be overlooked, as it is a silent but powerful factor that shapes doctoral persistence.

 

 

Self-Care for Doctoral Students

Doctoral training is intellectually demanding and emotionally taxing. Practicing intentional self-care sustains both productivity and personal well-being (Stubb et al., 2011). Self-care encompasses strategies that foster balance, resilience, and a sustainable relationship with academic work.

 

Self-care is essential for doctoral success because it supports mental and physical health, sustainable work habits, and resilience. Doctoral students face high levels of stress, anxiety, and depression compared with the general population, making intentional self-care critical to preventing burnout and promoting persistence (Levecque et al., 2017; Sverdlik et al., 2018).

 

Physical well-being is also closely linked to cognitive performance. Healthy habits improve concentration, memory consolidation, and overall productivity, while neglecting health increases fatigue and susceptibility to illness, which can disrupt research progress (Peluso & Guerra de Andrade, 2011).

 

Self-care fosters sustainable work habits by helping students manage long-term, complex projects with high uncertainty and frequent revisions. Setting boundaries, preserving leisure time, and practicing mindfulness sustain motivation, prevent overwork, and maintain the quality of scholarship (Sverdlik et al., 2018).

 

Finally, self-care supports identity and resilience. Engaging in activities outside of academia helps students maintain life satisfaction, reduces over-identification with academic performance, and promotes recovery from setbacks such as manuscript rejections or critical feedback (Stubb et al., 2011).

 

Strategies for Self-Care

·       Cultivate a strong support system. Staying connected with friends, family, and academic peers helps counteract isolation and provides perspective (Jairam & Kahl, 2012).

·       Prioritize physical health. Regular exercise, nutritious meals, adequate sleep, and time outdoors enhance energy and mental clarity (Peluso et al., 2011).

·       Set boundaries with technology. Limiting social media and news consumption reduces distraction and harmful comparison, while making room for deep work and recovery.

·       Practice mindfulness and reflection. Techniques such as meditation, breathing exercises, or gratitude journaling support emotional regulation and focus (Sverdlik et al., 2018).

·       Preserve meaningful hobbies. Even limited time spent on enjoyable activities provides renewal and supports creativity in research.

·       Seek help when needed. Using counseling services, wellness programs, or advisor support before reaching a crisis point promotes persistence in the program (Myers et al., 2012).

·       Create a non-negotiable self-care plan. Examples include committing to sleep hygiene, writing daily reflections, or engaging in weekly physical activity. Flexibility and self-compassion ensure that self-care is sustainable over time.

 

In summary, self-care is not peripheral to doctoral success but foundational. It ensures mental and physical stability, sustains intellectual productivity, and supports resilience in the face of academic challenges. As the literature affirms, cultivating deliberate self-care practices significantly increases the likelihood of timely degree completion and overall well-being during the doctoral journey.

 

References

Jairam, D., & Kahl, D. H. (2012). Navigating the doctoral experience: The role of social support in successful degree completion. International Journal of Doctoral Studies, 7(1), 311–329. https://doi.org/10.28945/1700

Levecque, K., Anseel, F., De Beuckelaer, A., Van der Heyden, J., & Gisle, L. (2017). Work organization and mental health problems in PhD students. Research Policy, 46(4), 868–879. https://doi.org/10.1016/j.respol.2017.02.008

Myers, S. B., Sweeney, A. C., Popick, V., Wesley, K., Bordfeld, A., & Fingerhut, R. (2012). Self-care practices and perceived stress levels among psychology graduate students. Training and Education in Professional Psychology, 6(1), 55–66. https://doi.org/10.1037/a0026534

Peluso, M. A. M., & Guerra de Andrade, L. H. S. (2011). Physical activity and mental health: The association between exercise and mood. Clinics, 60(1), 61–70. https://doi.org/10.1590/S1807-59322005000100012

Stubb, J., Pyhältö, K., & Lonka, K. (2011). Balancing between inspiration and exhaustion: PhD students’ experienced socio-psychological well-being. Studies in Continuing Education, 33(1), 33–50. https://doi.org/10.1080/0158037X.2010.515572

Sverdlik, A., Hall, N. C., McAlpine, L., & Hubbard, K. (2018). The PhD experience: A review of the factors influencing doctoral students’ completion, achievement, and well-being. International Journal of Doctoral Studies, 13, 361–388. https://doi.org/10.28945/4113

Van Eerde, W. (2003). Procrastination at work and time management training. The Journal of Psychology, 137(5), 421–434. https://doi.org/10.1080/00223980309600625

 

Understanding Imposter Syndrome in Doctoral Education

 

By Lilian H. Hill

Imposter syndrome (often termed the imposter phenomenon in research literature) refers to a pervasive sense of self-doubt in which individuals question their competence, despite evidence of their accomplishments (Clance & Imes, 1978; Gómez-Morales, 2021). This experience often involves attributing success to external factors—such as luck or circumstance—rather than one’s own capabilities. A common feature is the persistent fear of being exposed as a fraud.

 

Imposter syndrome is particularly salient in doctoral education because of the unique pressures associated with advanced scholarship. For many doctoral students, these feelings surface in moments of professional transition, such as dissertation writing, conference presentations, or publishing. The phenomenon involves persistent self-doubt, fear of intellectual inadequacy, and difficulty internalizing success, even when achievements are evident (Clance & Imes, 1978). For doctoral students, this can manifest in specific ways that are tied to academic culture and the demands of graduate study. These demands include a high-performance environment, pressure to contribute to knowledge in the discipline, the advisor-student relationship, perfectionism, and membership in a minority group.

·      The High-Performance Environment
Doctoral programs often admit high-achieving individuals who are accustomed to excelling. Once among equally talented peers, many students experience a sudden shift in self-perception, believing their acceptance was a mistake or that they do not truly belong (Wang & Li, 2023). This environment heightens comparison, which amplifies feelings of fraudulence.

 

·      Pressure to Contribute Original Knowledge
Unlike earlier stages of education that emphasize mastering existing knowledge, doctoral study requires students to generate new contributions through research. The challenge of producing original scholarship can intensify self-doubt: students may fear that their ideas are not innovative or rigorous enough. This anxiety can be magnified during dissertation proposal defenses, conference presentations, or journal submissions, where peers and experts evaluate work.

 

·      The Advisor–Student Relationship
The supervisory relationship plays a crucial role in how doctoral students experience imposter feelings. Supportive mentorship can validate students’ abilities, while a lack of empathy or encouragement may exacerbate self-doubt. The hierarchical nature of this relationship often reinforces feelings of inadequacy, particularly if feedback is primarily critical.

·      Perfectionism and Productivity Pressures
Doctoral students often set unrealistically high standards for themselves, believing they must publish extensively, secure funding, or produce flawless work to prove their worth. This perfectionism can lead to procrastination, overworking, or burnout. Instead of celebrating milestones, students may dismiss achievements as luck or downplay them compared to peers (Gómez-Morales, 2021)

 

·      Intersection with Diversity and Inclusion
Imposter syndrome can be intensified for students from underrepresented groups in academia. Students of color, first-generation scholars, or women in male-dominated fields often experience additional pressures related to bias, stereotype threat, or a lack of role models (Handforth, 2022; Wang & Li, 2023). Women are more likely to report heightened negative emotions associated with imposter syndrome, and doctoral students who are married, divorced, or parenting also demonstrate higher levels of imposter experiences compared to their single peers (Slimi et al., 2024). In such contexts, feelings of “not belonging” are not solely internal but reflect structural inequities in academic culture.

 

Why This Matters

Imposter syndrome is not just a psychological burden; it has practical implications. It can hinder academic risk-taking, delay dissertation progress, and undermine networking or career advancement. Left unchecked, chronic imposter feelings contribute to mental health concerns such as anxiety, depression, and exhaustion (Gómez-Morales, 2021; Wang & Li, 2023). Individuals experiencing imposter feelings may avoid new opportunities, overwork to prove themselves, or adopt perfectionistic tendencies that erode their well-being.

 

Critiques of the Concept

While widely used, the concept of imposter syndrome has been critiqued for several reasons. First, the foundational study by Clance and Imes (1978) focused on high-achieving women, without addressing the experiences of individuals from diverse racial, socioeconomic, or occupational backgrounds. Second, scholars argue that the concept can pathologize normal anxiety responses and shift responsibility from systemic inequities to individuals (Gómez-Morales, 2021). More recent work emphasizes the importance of considering the role of racism, sexism, and classism in shaping imposter experience (Handforth, 2022).

 

Coping Strategies

Research highlights the difference between maladaptive and constructive strategies. Acknowledging feelings of imposter syndrome should be recognized as common and contextualized, which can be empowering. Rather than viewing imposter feelings as evidence of inadequacy, doctoral students can see them as part of navigating the challenges of scholarly growth. Maladaptive strategies include procrastination, avoidance, and overworking, all of which tend to reinforce self-doubt and contribute to burnout.

 

Constructive strategies include:

• Recognizing the signs of imposter thoughts, such as attributing success to luck.
• Acknowledging and naming feelings rather than ignoring them.
• Normalizing the experience by remembering that imposter feelings are common across students and faculty.
• Celebrating achievements by documenting milestones and successes.
• Building a support network of peers, mentors, and trusted colleagues.
• Defining success internally through realistic goals and gradual skill development.
• Taking on opportunities incrementally, using each as a chance to grow in confidence (Slimi et al., 2024).

 

Moving Forward

For doctoral students, reframing imposter feelings as a normal part of growth rather than as proof of inadequacy is critical. Constructive coping strategies—such as practicing self-compassion, building supportive networks, and setting incremental goals—can buffer against the negative effects. At the same time, institutions must recognize and address systemic barriers to belonging in academia. Imposter syndrome is not only about the individual; it is also about the academic culture in which they are embedded (Mutlak & Moustafa, 2023).

 

References

Clance, P. R., & Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research & Practice, 15(3), 241–247. https://doi.org/10.1037/h0086006

Gómez-Morales, A. (2021). Impostor phenomenon: A concept analysis. Nursing Science Quarterly, 34(3), 309–315. https://doi.org/10.1177/08943184211010462

Handforth, R. (2022). Feeling “stupid”: Considering the affective in women doctoral students’ experiences of imposter ‘syndrome’. In M. Addison, M. Breeze, M., & Y. Taylor, (Eds.), The Palgrave Handbook of Imposter Syndrome in Higher Education, Palgrave Macmillan. https://doi.org/10.1007/978-3-030-86570-2_18

Slimi, O., Muscella, A., Marsigliante, S., & Bahloul, M. (2024) Correlation between impostor syndrome among doctoral students and supervisor empathy in Tunisia. Frontiers in Psychology, l5, 1382969. https://doi.org/10.3389/fpsyg.2024.1382969

Wang Y and Li W (2023) The impostor phenomenon among doctoral students: A scoping review. Frontiers in Psychology. 14:1233434. doi: 10.3389/fpsyg.2023.1233434