Survive the Dissertation

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Dissertations rank as the ultimate academic marathon, and the toll can devastate you. To reach the finish line, you need to cope with various stressors, both familiar and novel, e.g.:

• competing demands of school, family, life, and/or work
• endless critiques of your work
• the loss of regular positive reinforcement of good grades and other feedback
• the absence of structure, e.g., clear deadlines

To survive the long haul from your proposal submission through your final defense, you will need resilience—that's what psychologists call the ability to bounce back from difficult experiences.

To help you get started, here are seven strategies culled from science-backed strategies. Each one can increase your resilience and help you through the tough times you are likely to face en route to being hooded.

1. Maintain perspective. It can be so easy to get caught up with feelings of overwhelm. When those feelings threaten to take over, it's a great time to take a short break. If you have to extend your timetable or have to handle a family emergency, for example, look at the big picture. Take three deep breaths. Leave the room for a few minutes. Clear your head and calm your mind, so that you can approach your current situation in a way that is centered and healthy.

2. Spend time daily with things that nourish you. Play catch with your child or fetch with your dog, dig in the garden, enjoy quality time at meals with family or friends—whatever works for you. As you know, if you insist on driving your car without stopping to fill the tank, eventually the engine will quit. Cars can't run without fuel, and neither can you, so consider time outs a necessity, not a luxury. If you feel short on time, put your writing on hold and savor a 15-minute walk, a long hot shower, or even a cup of your favorite tea.

3. Make time to laugh. The power of laughter is truly amazing. It can draw you out of even the deepest worry, and it doesn't have to take much time. Read a comic or watch a cute kitten or puppy video. Check in often with your friend who seems to effortlessly keep others in stitches. Humor is a sure-fire way to keep stress from getting the better of you.

4. Focus on wants, not fears. With such a long journey, keeping in mind the destination is critical. I recommend keeping in sight an image or symbol of your long-term goal, i.e., a faculty position, a better job, or the pride of "Dr." before your name. Focusing on your goal--and the intervening steps--will energize you; focusing on your fears will likely paralyze you.

5. Remember that "this too shall pass." Your stint as a doctoral student will come to an end one day. Right now the task may seem endless, but one day your dissertation struggles will be a distant matter. When you move on to new challenges, you might find yourself remembering these days fondly.

6. Be mindful of your feelings and gentle with yourself. Perhaps your advisor said something that hit you hard, or your child interrupted your writing to ask you to play. When jolted, instead of overreacting, pause. Take a deep breath and acknowledge your feeling. Then, without any judgment, let it go. Holding on to feelings of anger, hurt, guilt, or self-deprecation will only wear you down.

7. Develop a good support system. The dissertation road can feel lonely, so take time to connect with others. A good support system contains as many of these elements as possible: family members who provide moral and logistical support, a few close confidantes with whom you can be real, and some academic peers with whom you can share experiences and progress. For ideal support, find a writing group or academic buddy who can offer feedback and accountability. A dissertation coach can also provide support and accountability, especially for isolated students.

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Source: Ben Dean, Ph.D. (2014) Issue # 185: 7 Proven Ways to Survive Your Dissertation. Access on 12/13/2014. From http://abdsurvivalguide.com/archives/issue185.htm