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Deciding to study at postgraduate level is no mean feat, and students who embark upon this journey are in for a rewarding and exciting career path; however, studies at this level can be demanding. Learning how to manage academic expectations, while practising self-care is key. As part of May’s Mental Health Awareness Week, we have taken a deep dive into postgraduate mental wellbeing to understand why postgraduate students are six times more likely to suffer from poor mental health, compared to the wider the population and what can be done to support students.
Postgraduate study is about developing independent critical thinkers, who will develop expertise in their chosen career through in-depth research and analysis. Academic study at this level comes with high expectations, demanding research processes and meticulous data collection. It is also quite distinct from undergraduate study in terms of structure or lack of. Students will be much more independent, particularly if completing a research degree. Learning will be more self-directed, and students will be responsible for managing their own workload and meeting deadlines. The lack of a structured timetable can often be quite disorientating. In some cases, it can lead to lack of motivation; while in other cases, it can result in overworking, with no clear dividing line between perfection and realistic expectations—potentially blurring boundaries between work and free time. Students at this level may experience what is known as ‘imposter syndrome’ where they feel the need to prove themselves and their capabilities, setting themselves unrealistic expectations of perfectionism.
In addition to the academic pressures associated with study at this level, postgraduate students are often older in age and may be juggling multiple responsibilities such as work, studies or caregiving. Feelings of isolation can also vary. For example, on a postgraduate taught qualification, you are likely to have much more contact with classmates and campus life; in contrast, PhD research students work in a more self-directed, independent manner and have little contact with a wider student cohort. Despite regular contact with supervisors, students studying on these programmes can feel quite isolated and lonely.
Post COVID, there has been greater emphasis on student mental health and wellbeing; increasingly, universities are dedicating extra resources to support students and understand the challenges different cohorts face. While much emphasis has been on supporting undergraduates, postgrads often slip through the net. However, a more recent, and very welcome development has been a greater focus on postgraduate support, particularly PhD research students, who are at greater risk of feeling isolated or under more academic pressure to perform at a high level.
Training of supervisors has been a key focus, so they can better identify when students are getting into difficulty. Your PhD supervisor will be your main point of contact if on a research programme. Establishing a good relationship with your research supervisor is key. You should be in regular contact so that you can address any concerns or worries you may have, be that academic or pastoral support. Make a note of dates of meetings and if you feel you are not getting the right support, universities have mediation mechanisms where you can raise your concerns. Your supervisor will not be able to counsel you emotionally; however, they will be trained in mental health awareness and be able to signpost you to the right support; in addition, they have the ability to make concessions in terms of extensions or extra support regarding your Viva – if the thought of this is causing you anxiety, you can always ask to do a mock one first. They can also put you in touch with other members on your course where you can connect with them through social media platforms and will be able to notify when there are research seminars taking place and you can attend in person.
Mental health support is available to all, whether undergraduate or postgraduate, so don’t be afraid to reach out; as awareness around this topic grows, due to ever-growing demand, so do forms of support. Institutions up and down the country are implementing innovative strategies to address this growing need, from mindfulness and meditation sessions, mental health workshops, peer to peer mentoring schemes, campaigns to raise awareness to in-house counselling programmes. The focus on mental health and student well-being has never been greater, and now accounts for the largest proportion of disabilities within higher education.
Signs and symptoms you may be struggling with your mental health:
Many people experience some of these feelings at some point during their lifetime; however, the key is recognising them and knowing when to get help. If any of these feelings or emotions are persistent, even for a brief period, then you need to reach out. If you don’t take care of your mental health, you will not be able to function to the best your ability. Your studies, research and work will suffer. At best, you may feel burn out; at worst, you could be risking your longer-term mental health. Prioritising your mental health is key if you want your mind to be firing on all cylinders, and to be successful on your postgraduate degree. If you are experiencing any of the above signs or symptoms, reach and get support; the sooner, the better.
If you are struggling with mental health and need support, your institution will be able to signpost you to other services within the university. Many institutions are now offering weekly or bi-weekly counselling sessions at the request of a student, or they can advise you about accessing wider NHS services such as contacting your local GP. If you have an existing mental health condition or disability, then it’s crucial you inform the university before commencing your course so they can devise a support plan and ensure your needs are met. If you find a mental health condition manifesting while you are at university, there are support mechanisms you can access.
In your university:
Student wellbeing teams: Will be able to put you in touch with a professional counsellor, mental health adviser or welfare adviser. They can offer help and advice on a range of issues such as exam stress, anxiety or panic attacks to dealing with grief or relationship issues. They will also be able to advise you on how to manage emotions through mindfulness, meditation or connecting with social groups to combat isolation.
Student Counselling Services:
To find out more about counselling, get in touch with your students’ union or check your university’s website. They will be able to guide you and help you access this service. Counselling provides emotional support in a safe and confidential setting. You do not need to have an existing mental health condition to access this service. Counselling is based on self-referral where you and your counsellor can work together to find the right care plan for you.
Students’ Union:
Your students’ union will also be able to direct you to the right service, whether this is counselling or accessing hardship funds. They are there to support you and signpost you to the right support through information, advice and guidance.
Student Services:
If you are in financial difficulty or have experienced a sudden or unexpected change in your circumstances and are worrying about money, student services can help guide you in accessing student hardship funds.
Outside your university:
Student Space provides online resources, tips and advice covering a range of topics on mental health and can equip you with strategies to manage your feelings. They offer 24/7 student support which is free and accessible to all. On their site, you can find a university search directory https://studentspace.org.uk/find-support which can tell what facilities and support mechanisms are available at your university.
Student Minds is the UK’s mental health charity for students. While providing a range of information for students across the board, it has a dedicated page specifically for postgraduate students and challenges to mental health: The Well being Thesis site includes topics on the following:
The Charlie Waller organisation in conjunction with Johnathon’s Voice, have created a downloadable practical guide for postgraduate research students in STEM: Protecting your Mental Health. This useful guide covers all bases, aimed at STEM students, however, addresses more broader challenges faced by postgraduates.
Mind advocates on behalf of people with mental health issues, campaigning to raise awareness, improve services and provides information and advice and guidance to people across the board, but has a handy student page where you can drill down and find support a range of student-centric topics.
Students Against Depression offer information, advice and guidance on how to manage depression and has an interactive menu where you can select how you feel to find the support most appropriate to your situation.
Accessing Medical / NHS Support
Many institutions have on-site medical facilities which you will be able to access if available. Otherwise, your university will be able to provide details of local GPs in your area. You should register immediately, once in situ. More importantly, if you are already accessing NHS support for a mental health condition, such as a mental health care team, it is vital you continue to attend those appointments and make sure your new GP is aware of your needs if you have moved area. Check out the NHS care as a student site for more details.
For minor mental health conditions, you can consult the NHS Every Mind Matters site, where you will find useful techniques in managing stress and minor mental health issues through a programme of self-directed CBT (cognitive behavioural therapy); should you need urgent support, you can contact NHS day or night calling: 111.
Nightline: provides a ‘through the night’ listening service from 7pm to 7am. It’s a service for students and run by students, providing a safe space to talk, and be heard. Not all universities participate in this programme, so check your university’s website.
The Samaritans are there for everyone, young, old, student or professional. They are one of the UK’s oldest services providing support for anyone in crisis. Open 24/7 365 days a year and free to phone: 116 123 (24-hour helpline)
Money worries can make mental health deteriorate quickly; over the last few years, we have seen seismic shifts in the UK’s economic landscape; from rising inflation to soaring rental costs: financial pressures on students, living on a budget or on a scholarship, have never been more acute. Unfortunately, there is no golden ticket, but there are organisations out there that can help you from budgeting your finances such as The MONEY charity to finding out what support is available to you based on your circumstances. And organisations that may be able to provide you with extra funding for your research or just help with simple budget planning. Remember, if you decide to pursue a health-related degree, the NHS offer financial support across multiple areas.
If you have an existing mental health condition, you might be eligible for additional funding through the DSA (Disabled Students’ Allowance). This fund can help cover extra study costs, such as special equipment or paying for designated mentor. In addition, if you are registered disabled, you should be able to access disabled parking, extra study skills support and have adjustments made for exams or assessments.
Unfortunately, education is not free from the ebbs and flows of government policy. Recent changes, regarding student visas for dependents will have repercussions for international students choosing to study at postgraduate level here in the UK. As of January 2024, students who are not pursuing research programmes of study will no longer be able to bring dependents, which clearly removes an important support network. If you are an international student, you can find more information, advice and guidance on the UKISA website.
Finally, balance is key. You need to look after mind, body and soul if you want to have a healthy, rewarding and productive learning experience at postgraduate level. Take time to ensure you are eating a balanced diet, sleeping well, getting sunlight, fresh air and exercise and more importantly, you are spending time with others, be it friends or loved ones: don’t isolate! Remember, you are more than just your degree, and if you want to flourish both academically and personally you need to take care of yourself. No one is perfect, and there will always be setbacks on an academic journey, but if you can approach these challenges rationally and from a healthy mind-set, then everything is achievable. If you don’t think you have the tools to cope, then there are people and organisations out there to support you, you just need to reach out.
NEXT: 6 Ways to Deal with Postgraduate Stress
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