Well-being and balance in the doctorate, topics of a Compass session for doctoral students

The doctorate Schoolin partnership with Compassthe University's Counseling and Wellness Unit, has organized the session "Wellness and balance in the doctorate", aimed at doctorate students to provide tools and share experiences to face this stage with greater balance and confidence.

The session was replicated in the three areas into which the doctorate programs of study are divided: Humanities, Social and Legal Sciences; Experimental and Health Sciences; and, Technical and Engineering. Leyre San Martín and Ursula Paiva, health psychologists and collaborators of Compass, who are in the final stretch of their doctorate studies, provided some keys to promoting wellbeing and achieving the right balance.

The doctorate is an exciting stage in life, a time of quest for knowledge and great professional and intellectual development , but also a source constant demands. 71% of doctorate students are happy with the experience, but there are many psychological, relational and administrative factors that affect their day-to-day life and can both be a source of motivation and energy, as well as a source of decreased motivation and performance, sometimes leading to emotional exhaustion.

Prior to the session, the doctorate students assessed the factors -protective or risk factors- that most affect them in their daily lives. Among the most common responses were the relationship with the director, work schedule , sleep and rest, and personality.

It is common to consider the thesis as the only priority during the doctorate program. However, in order to achieve wellbeing and enjoy the process, it is important not to neglect a series of prior needs that influence our health. Following Maslow's pyramid, to achieve this state of wellbeing we must first address the basic and physiological needs: survival, food, rest... followed by security needs: health, work and economic, family and environmental security. After that, the needs for belonging, acceptance, affection and friendship can be addressed and the needs for recognition, achievement and self-esteem, respect and trust can be met. Thus, the last stage, self-realization, can be reached.

The thesis , as Leyre and Ursula commented, can be placed within the need for recognition, but in order to reach this step of the pyramid, it is advisable to have covered the needs of the previous steps. That is to say, the thesis cannot be the only source of satisfaction of needs or the only thing that defines one as a person, as this can lead to frustration and, therefore, to a decrease in motivation and performance and emotional exhaustion.

In order to prevent this, the professionals shared a series of guidelines. First of all, establish boundaries between work and staff life. We must change our perspective and see the doctorate as a learning process, so that we can also prioritize the care of basic needs and leave time to cultivate activities that we can enjoy. Before being a doctorate student, one is a person, with an identity beyond the doctorate.

Secondly, it is essential to establish a supportivenetwork that understands and can be counted on in moments of enjoyment and frustration, whether within the doctoral student network , in therapy, in mentoring with the director , or with family and friends.

Thirdly, it is necessary to find the stressmanagement technique that best suits you: exercise, time management... Fourthly, it is important to set realistic expectations about the doctorate and the academic degree program . This will allow you to take the necessary steps to progress through this stage, and to manage your frustration tolerance.

Finally, it is advisable to ask for financial aid. Do not wait until you reach the limit to do so. In the University itself there are services such as Compass that offer committee, guidance and support to focus your needs.