It’s February—you might have already started your second semester, but I feel this is still a valid reminder as you step into this new phase of your PhD journey. Now is a great time to reflect on your past semester: What worked? What didn’t? What do you want to do differently moving forward? The first few months of a PhD can feel overwhelming, and adjusting takes time. Here are some key strategies to help you navigate your experience,
1. Prioritize Self-Care (and Define What That Means for You)
Self-care isn’t just about relaxation—it’s about recognizing what keeps you balanced and making it a priority. For me, self-care means having an active social life and engaging in regular physical activity.
Find what works for you and protect that time. A PhD is a marathon, not a sprint—you need to take care of yourself to go the distance.
2. Be Kind to Yourself: You’re Just Getting Started
You might feel like you should have everything figured out by now, but let’s be honest—you’re still at the beginning of a long and complex journey. Be humble with yourself and acknowledge that it’s normal to feel a little lost. Instead of being hard on yourself, try:
- Reflecting on what strategies worked best for you last semester.
- Adjusting your expectations—progress is more important than perfection.
- Allowing yourself time to adapt without guilt.
3. Ask for Help—And Don’t Be Afraid to Do It
No one succeeds in a PhD without support. Whether it’s reaching out to a professor for clarification, talking to a more experienced student, or seeking emotional support, asking for help is a strength, not a weakness.
Universities have resources—from writing centers to mental health services—and your peers are likely facing similar struggles. Normalize seeking guidance before things feel overwhelming.
4. Start Building Your Social Community
Making new friends as an adult is hard, and doing it in an intense academic setting can feel even harder. But having a social support system is fundamental for your well-being and success. Even if it takes effort, prioritize building your community:
- Attend department events and connect with peers outside your research group.
- Join student organizations or groups that match your interests.
- Be open to temporary friendships—not everyone will be in your life long-term, and that’s okay.
If meeting people in your program feels limiting, try social platforms and events in your area designed for meeting new people. I recently discovered activities like speed dating for friends and dinners with strangers, which can be great ways to expand your social circle outside of academia.
Also, check out your university’s recreation center for group fitness classes or sports leagues, as well as events outside your university, like local meetups, community festivals, or hobby-based gatherings. Volunteering can also be an excellent way to meet like-minded people while giving back to the community.
A strong social circle can offer emotional support, perspective, and a sense of belonging—things you’ll need throughout your PhD.
5. Manage Your Workload—Avoid Overwhelm and Take a Day Off
If your first semester felt like a whirlwind of readings, deadlines, and stress, now is the time to reassess and adjust your workload. Here are some ways to avoid burnout:
- Prioritize tasks: Focus on what truly matters rather than trying to do everything.
- Set realistic goals: Small, consistent progress is better than overloading yourself.
- Take time for yourself: No matter how busy your week is, schedule at least one day to rest and recharge.
Remember, a PhD is a long-term commitment. Sustainable habits will serve you far better than overworking yourself early on.
As you step into this new semester, take what you’ve learned from the past few months and move forward with intention. You don’t need to have it all figured out, but you do need to take care of yourself, ask for help when needed, and build a support system. You belong here, and you’re more than capable of succeeding.