PGR Samantha Goddard discusses her experience with anxiety
I’ve learned the hard way, through burnout and the impact of anxiety on my health, that finding ways to manage my anxiety is crucial to ensure I can continue to do the work I’m so passionate about - alongside living a full and rewarding life. I’m very fortunate that most of the time, my anxiety is now very well managed and doesn’t affect my day to day life too much. In challenging times or when life throws multiple stressors my way (as has been the case for many of us the past couple of years, particularly through the COVID19 pandemic, bereavements and the cost of living crisis) I can struggle to manage flare ups in my anxiety disorder. My experiences have meant that as part of my work, I prioritise mental health awareness and system change, openness and vulnerability, reflective practise and using creativity for self care and wellbeing.
Although stress can be an uncomfortable and damaging experience, it can also be positive and motivating. When worries or rumination become more pervasive or affect our ability to live a good life, however, they can become a disorder. Anxiety disorders are common, but often we don’t talk about them. They’re much more than temporary feelings of worry and stress, and have a significant impact on people’s lives.
Prevalence rates of mental health conditions vary from report to report, but according to Mind, Mental Health UK and the Mental Health Foundation, research shows that:
- In any given week in England, 6 in 100 people will be diagnosed with generalised anxiety disorder (Mind)
- In the UK, over 8 million people are experiencing an anxiety disorder at any one time (Mental Health UK)
- Less than 50% of people with generalised anxiety disorder access treatment (Mental Health Foundation)
If you feel like you’re struggling with anxiety or your own mental health, speak to your friends and family, or talk to your supervisors and colleagues. Take advantage of the support offered at York St John. You can also make an appointment with a GP or practice Social Prescriber to identify management strategies. There are also many amazing organisations and charities in York. City of York Council also have York Local Area Coordinators who can help you find the right support in your local area. You can also self refer to the NHS IAPT service, soon to be known as NHS Talking Therapies. You can get in touch with them directly, rather than through your GP, and they provide a variety of interventions from skilled mental health practitioners.
You’re not alone. Anxiety disorders are common, treatable, and absolutely not something to be ashamed of. If you build up resources and support, you can find ways to live and succeed alongside a mental health diagnosis.
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High expectations, competition, and imposter syndrome. Imposter syndrome is something I have always struggled with, but since starting a PhD it has been incredible to hear just how common this is. Everyone from those on their first day right through to professors, doctors, and people I’ve met who have even been granted OBE medals for their services have spoken to me about how they all still struggle with imposter syndrome. It’s important to be kind to yourself and enjoy your work, and realise that we’re all insecure - opening up about it can help us move past our intimidation and analysis paralysis.
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High workload, long hours, and the isolation that comes with working alone on a project or remotely/from home. Speak to study skills support tutors, lean on your academic librarians, be open with your supervisors or seek support from your school if you’re not being supported well. Spend time reflecting on whether spending time working alongside others, peer support catch ups, and spending time on campus might help you focus. It’s also important to make a calm and organised workspace, and take breaks from screen time. Build a support network of peers and don’t be afraid to reach out and make new friends. Like I have been, you may be surprised to learn just how many others feel the same way. Talking about it can lead to sharing strategies and feeling less alone.
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Research can be all encompassing, and take over your identity. Don’t forget that your hobbies and life outside of academia are essential to a happy life and achieving work life balance. You are not your job - be passionate, but don’t lose your sense of self.
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You’re in charge of your own time management. One of the most important aspects of self-care during a PhD is managing your time effectively. This will look different to everybody, but putting in 12 hour days 6 days a week is not sustainable. Remember, it’s a marathon - not a sprint. Utilise the flexibility afforded by doing a PhD to find a routine that works for you and try not to compare yourself to others.
Promoting a Healthy Academic Culture
Universities can work towards creating a more inclusive academic culture that fosters the well-being of students and staff dealing with anxiety and other mental health conditions, and we can also take individual steps to help drive this agenda. For many, speaking openly about anxiety isn’t possible, and the truth is that many with the condition often don’t seek help at all. For a long time, even though I work in the mental health field, I hid my diagnosis from people around me for fear of being judged as less capable. There are many things that we can all do to help promote awareness and to support those around us with a mental health condition, regardless of if it’s something we have experience of, to create a welcoming and accepting environment for our colleagues, students and friends. The more we’re able to be honest, open and vulnerable where we’re able, the more we can promote an academic culture that is supportive, rather than competitive and pressured.
