Balancing Mental Health and Your Career

Keeping your brain sharp is important when pursuing the challenge of graduate school or even your everyday life. However, mental health is more than mental sharpness; mental health encompasses emotional, psychological, and social well-being and is essential to help tackle the challenges of a demanding career. Therefore, caring for your mental should be a priority during these stressful and uncertain times. We provide some tips to take care of your mental wellbeing so you can tackle that PhD or new position and stay sane while doing it.

Diet and Exercise

Engaging in a balanced and healthy diet, along with regular exercise, has proven to be a powerful means of improving mental health and overall well-being. When we nourish our bodies with nutritious foods, we provide essential nutrients that support brain function, positively impacting mood regulation and mental performance. Moreover, exercise triggers the release of endorphins, the body's natural mood-enhancers, leading to reduced stress, anxiety, and depression levels. To that end, make sure you eat regular and balanced meals so you can stay satiated during those late-night study/work sessions. Eating breakfast can help you start the day and give you lasting energy. Also, monitor your caffeine intake, as it can be tempting to drink bottomless coffee while you cram for an exam, however too much caffeine can negatively impact your sleep. Making time to get in physical activity will be beneficial for your mental health. Setting aside just 20 minutes to take a walk outside or stretch can help rest your mind.

Sleep

A good night's sleep is essential for maintaining optimal cognitive function, emotional well-being, and overall mental health. Insufficient or poor-quality sleep can disrupt essential functions (e.g., memory consolidation, neural repair, and emotional processing), leading to increased levels of stress, anxiety, and irritability. Therefore, aim to get eight hours of sleep to help maintain your mental health. If you cannot get a full 8 hours of sleep, consider to taking more breaks throughout the day. Taking ten to fifteen minutes to lay down and rest will still help regulate your sleep cycle.

Keeping a Regular Schedule

A consistent routine provides a sense of structure, predictability, and control, which can reduce stress and anxiety levels. When we establish a regular schedule, our bodies and minds adapt, leading to improved increased energy levels and enhanced focus and productivity. Planning out your day in the morning can help you stay on task throughout the day. Keep a few open windows of time in case your schedule changes or you have a cancellation and can take that nap! There are a lot of tools to help you stay on schedule, like a good ol’ fashioned notebook, or applications like Notion if you prefer a digital format.

Seek out Mental Health Services

Although managing your diet, sleep, and schedule can help with maintaining your mental wellbeing, sometimes you may require a little outside help. Navigating a graduate school or a difficult job can be daunting, especially if you do not have enough support. Seeking out a mental health professional can help provide strategies on how to manage anxiety, depression, and other challenges. Also, being able to discuss your challenges in a safe setting can help you feel more supported. Keeping an encouraging support circle of friends, colleagues, and professors can also help you feel less alone. Do not be afraid to ask for help, whether from your social group or a professional. Social stigmas around seeking mental health services are abating, and seeking professional help can be helpful for improving emotional resilience and happiness.

Maintaining a healthy mind is key to getting you through your demanding studies or career. Take the time to plan healthy habits like your diet, sleep, schedule planning, and understanding when you need extra support will help you stay focused and motivated.