Self Care in the Dissertation IV

Self Care in the Dissertation IV

This is the fourth in a series of articles dealing with caring for yourself while working on your dissertation.

It is important to tap into all of your social, emotional, and intellectual resources to complete this next phase of your academic career. I hope these tips and hints will aid you in feeling happier and being more productive.

1) Remember to take periodic breaks from the dissertation process.

Like anything else, this can quickly become routine and boring. Give yourself a break from it every now and then. You will come back refreshed, and maybe with greater insight.

2) Use "dead-time"-time spent waiting in airports, in lines, etc. to highlight articles or make notations.

This will increase your efficiency, and it's amazing what you can accomplish in just a small block of concerted effort.

3) If you're having trouble setting goals, as someone to "set" them for you.

You'll immediately know if what is suggested is "do-able" for you. Go with your instinct.

4) Eat well, sleep well, and play well.

Self-explanatory. Deceptively simple. Incredibly powerful.

5) Laugh everyday.

Scientific studies show that laughing relieves stress and strengthens your immune system. Consider taping your favorite shows or renting your favorite comedies. This is even better if done with a friend or two.

6) If you feel "stuck" or "in a rut"- do one thing differently for a week.

This change could be as small as changing your

breakfast cereal, or something bigger like modifying a habit. Whatever it is, the point is that is should help create some change and that may move you out of feeling stuck.

I firmly believe in the domino effect as far as change. One small shift can have big impact down the line.

7) Use the talents and resources of all your friends and family. Allow them to help you.

Writing a dissertation can be lonely and isolating for the ABD, but also for his/her family and friends who often want to help, but don't know what to do. Let your family and friends do nice things for you (you can reciprocate later) and allow everyone to support you in their own way.

One woman I coached had a great network of friends and associates who helped her with physical chores, networking, and some of the mundane bits of research. They thought it was fun to help her, and her life was a lot easier because of their help. She was able to return the favor at a later date, when two of her friends returned to school for their Ph.D.'s

8) Remember that your dissertation is a means to an end, not the end itself.

Whenever you feel stuck or frustrated about your dissertation, it might be helpful to remind yourself why you're doing this in the first place.

Think about what your "post-dissertation" life will be like, and this may help you "move through" the frustration.

And always remember to be gentle with yourself. You're the only you you've got.