Scientific research yields essential medication, technology, and data to improve our lives. Postdoctoral researchers and graduate students work excessively to provide the public with this information, but this effort takes a toll. In 2018, a survey of graduate students determined that the likelihood of graduate students having anxiety and depression is six times higher than the general population. It has been shown that 75% of graduate students report feeling stressed, 50% report feeling overwhelmed, and 40% of students report being exhausted. As a result, a recent survey showed that 51% considered leaving science due to work-related mental-health concerns.
Graduate students and postdoctoral researchers are expected to supervise students, attend seminars and conferences, review and write scientific papers, assist with grant writing, conduct experiments, produce data for projects unrelated to their own projects, and aid with laboratory maintenance. The demand for higher productivity forces them to work extensive hours. One survey shows that 76% of graduate students worked more then 41 hours per week, where 25% of these students worked more than 61 hours per week. A 2016 Nature poll of early-career researchers also suggested that 38% worked more than 60 hours each week, in which 9% of those worked more than 80 hours a week. This poor work-life balance has been linked to an increased burnout risk in both graduate students and postdoctoral researchers.
Articles show that postdoctoral researchers are also struggling with low incomes and the rapidly rising living costs. Much of their income is based on “soft money” – meaning they rely on external funding sources and spend a lot of time writing grant proposals that oftentimes do not get approved. The lack of financial stability and security can exacerbate levels of stress and anxiety. A global survey of graduate students conducted by Nature in 2022 showed that 85% were concerned about not having the amount of money necessary to cover living expenses. This lack of career stability is causing researchers to walk away from postdoctoral positions, and principal investigators are struggling to find postdocs.
To manage these stressors and avoid burnout, self-care is vital. This can look different for everyone. Some ideas include:
- Setting boundaries and devoting certain hours and spaces to work.
- Making sure you get enough sleep.
- Meditating, journaling, or exercising.
- Taking time off from work to rest and reset.
- Exploring hobbies or going out and doing fun activities.
Clinical research has demonstrated that having a self-care routine can lead to an increase in happiness and a reduction in anxiety, depression, and stress. People who engage in self-care also showed that 64% had enhanced self-confidence, 67% had increased productivity, and 71% felt happiness. Finding time to take care of yourself can be hard and some might feel guilty doing so, but it is okay to allow yourself to take the time and space necessary to cope and process the stressors around you so that you can enjoy your journey through this life.
Finding support is equally as important as self-care when trying to improve quality of life. Build strong bonds with your lab members or seek another community that you can turn to if you are feeling overwhelmed. A survey of people who had a sense of community at work showed that 58% were more likely to thrive at work, 55% were more engaged, 66% were more likely to stay with their organization, and the workers experienced less stress and were more likely to thrive outside of work.
If you are not able to bond with the people in your work environment, identify individuals or a non-work community. Talk to family, a friend, or a therapist. Participate in any sort of affiliation group like sports, activism, charity work, community service, hiking, politics, journal club, or dance classes. Research shows that having a strong support system can reduce depression, anxiety, and stress, promote higher levels of well-being, lead to better coping skills, and encourage a longer healthier life. Knowing that someone cares can significantly help others forget about negative aspects of life and think more positively about their environment.
Working in science can be very exciting, fun and intriguing, but it can also be stressful and overwhelming. Incorporating self-care into your life and having a community you can rely on can make life more bearable during challenging periods.
Maria Tavernas is a lab assistant at UCLA where she uses liquid chromatography mass spectrometry to measure bile acids in mice to understand metabolic disease and cholesterol regulation. She volunteers in a lab studying plant development and participates in science outreach programs. She enjoys preparing science kits for schools and sharing her science journey with underrepresented students.