Embarking on a Doctor of Philosophy (PhD) programme is both exciting and demanding. As the saying goes, a PhD is a marathon, not a sprint. Indeed, many students find the journey full of intellectual challenges and personal hurdles. However, with the right strategies and mindset, you can not only survive your PhD, but also thrive in the process.
This article draws on expert advice and research to discuss how to navigate common difficulties, maintain well-being, and achieve success in a doctoral programme. Understand the challenges and seek support early. This proactive attitude enables you to tackle your PhD with greater resilience and confidence.
The challenges of the PhD journey
A PhD is not an easy or stress-free experience. Students often endure years of unrelenting deadlines and weekend work. They may even question why they embarked on a doctorate in the first place (Alkhaldi 2017).
The process can feel like an emotional rollercoaster with many highs and lows. Crucially, the hardest moments are often not about the research itself. Instead, they stem from the psychological pressures that come with it – uncertainty about results, relentless self-criticism, and the mental stress of pursuing an ambitious goal (Weissbart 2025).
In fact, recent studies highlight that PhD researchers are particularly vulnerable to mental health difficulties. They fare worse in this respect compared to peers in other careers (Hazell and Berry 2022). One UK survey found that 42% of PhD students believe experiencing a mental health problem during one’s doctorate is “the norm” (Hazell and Berry 2022). This worrying figure shows how common it is to struggle during a PhD. However, it also serves as a call to action – with better support and coping strategies, these outcomes are not inevitable.
Building your support network
One of the first steps to surviving your PhD is recognising that you do not have to do it all alone. Indeed, isolation can be a serious problem in doctoral research, so it is important to build a strong support network. Seek out a supportive and understanding community of peers, mentors and friends. They can share both the triumphs and the setbacks of the PhD journey (Alkhaldi 2017).
Fellow PhD students and recent graduates understand what you are going through and can offer practical advice as well as moral support. Many universities also provide formal well-being services and group activities for postgraduate researchers. For example, weekly coffee mornings or peer writing groups can help you take a break and connect with colleagues (Kynman 2019).
Moreover, do not hesitate to communicate with your supervisory team and ask for help when needed. Scheduling regular meetings with your supervisor can keep you on track and provide guidance if you encounter difficulties. Remember that needing clarification or support is normal; as many experienced academics will affirm, asking for help is far better than struggling in silence. By cultivating a network of people who can advise, encourage and listen, you will realise you are not alone. Building such a support system is crucial in this journey.
Managing time and staying focused
Surviving a PhD also requires effective work habits. Time management and focus are critical skills to develop early. Therefore, it helps to stay organised and break your work into manageable tasks. Many successful doctoral students swear by using a detailed planner or diary to structure their week (Jones 2017).
At the start of each week, outline what you aim to accomplish each day and set realistic daily goals. This practice keeps you accountable and provides a sense of progress as you tick off tasks. Furthermore, establish regular milestones with your supervisor or research group so that you have deadlines to work towards. This practice can prevent procrastination and ensure steady progress (Jones 2017).
It is also wise to avoid taking on too many commitments outside of your core research. While opportunities for side projects, teaching or extra responsibilities will arise, you must learn to prioritise the PhD project. As one recent graduate cautions, if you get distracted by non-essential projects, you might find yourself still a PhD student many years later. In other words, you risk not finishing on time (Alkhaldi 2017).
In short, stay focused on your research objectives and manage your time deliberately. Also, remember that small steps add up. For example, try to write one section of a chapter or analyse one data set at a time. By focusing on these incremental milestones, you can avoid feeling overwhelmed by the thesis as a whole. By maintaining an organised schedule and clear focus, you can make consistent progress. This approach helps even during the inevitable setbacks.
Cultivating a resilient mindset
The mindset you bring to your PhD is arguably as important as your technical skills. To endure the ups and downs, you must cultivate resilience and adaptability. One key aspect is learning to embrace uncertainty. After all, research by its nature involves unknowns and unexpected results. If you accept this uncertainty as part of the process, it can fuel curiosity rather than fear (Weissbart 2025).
Instead of striving for perfection in every experiment or paragraph, aim for steady improvement and recognise that no PhD work is ever 100% perfect (Weissbart 2025). Perfectionism and impostor syndrome are common among PhD students. However, you can overcome these tendencies by focusing on learning rather than chasing perfection. Allow yourself to make mistakes and treat them as opportunities to grow. Moreover, develop the confidence to take ownership of your project.
Over time, you will likely know more about your specific topic than anyone else, so trust your expertise. Do not be afraid to voice your ideas and even to disagree with your supervisor – respectfully – if you have sound reasons. Experienced scholars note that having the confidence to defend your decisions is crucial. Ultimately, you will need to justify your research choices during your thesis examination (Alkhaldi 2017; Jones 2017). Adopt a growth mindset: accept challenges, learn from failures, and believe in your ability to improve. With this attitude, you will be far better equipped to weather the difficult periods of a PhD.
Maintaining work–life balance
It may seem counterintuitive, but one of the best ways to survive a PhD is not to work all the time. Maintaining a healthy work–life balance is vital for both productivity and mental health. Doctoral research can easily blur the line between work and personal life, so you must set boundaries to avoid burnout.
For example, make it a habit to take regular breaks during the day and give yourself days off to recharge. Studies have found that PhD students who have interests and relationships outside their research tend to cope better with stress (Hazell and Berry 2022). Engaging in hobbies, exercise or social activities is not a distraction from your PhD, but rather an investment in your well-being that will allow you to return to work with renewed energy. Many successful PhD graduates cite the importance of scheduling “me time” and not allowing the thesis to consume every waking hour (Jones 2017).
Indeed, something as simple as meeting a friend for an evening, going for a run or enjoying a hobby can clear your mind and give you perspective on work problems. Also, do not neglect basic self-care: adequate sleep, healthy eating and physical activity can greatly improve your resilience. By sustaining a life outside the lab or library, you will find that you can approach your research with more enthusiasm and creativity. In the long run, work–life balance is not a luxury but a necessity. It helps you stay sane during the PhD and ensures you do not lose sight of the bigger picture.
Leveraging professional services
Finally, remember that there are practical resources and services available to ease your PhD journey. Universities often run training workshops on skills like academic writing, time management or thesis preparation – taking advantage of these can bolster your confidence and efficiency.
In addition, some doctoral candidates seek external professional assistance for certain aspects of their work. For instance, you might use a professional proofreading or editing service to polish your thesis draft, or consult a statistician for help with complex data analysis. There are also specialised PhD support services that offer guidance at various stages of the doctorate.
For example, PhD Writers (2025) advertises expert help ranging from proposal writing and literature review support to full thesis writing and editing services. Such services can provide tailored assistance and save time, especially when you are unsure how to structure a chapter or need an objective critique of your work.
While you should use any external help responsibly and in line with ethical guidelines, these resources can be valuable when you find yourself overwhelmed or stuck. Moreover, even within your university, do not hesitate to utilise writing centres, library research support or counselling services if you need them. Successfully surviving a PhD is not about solitary struggle. Instead, it is about using all available tools to help you do your best work.
Wrapping up:
Surviving your PhD is a formidable accomplishment, and you achieve it not just through sheer intellect, but also through resilience, strategy and support. By acknowledging challenges early, building a robust support network, managing your time wisely and keeping a healthy perspective, you can navigate the PhD journey with greater ease.
Furthermore, by developing a resilient mindset and taking care of your well-being, you position yourself to thrive even in the face of setbacks. Remember that the PhD is ultimately a training process – a time to develop into an independent researcher and problem-solver. With the right approach, it can be an incredibly rewarding experience that fosters both professional growth and personal fulfilment (Hazell and Berry 2022).
Every PhD will have difficult moments, but if you persevere, adapt and seek help when needed, you will not only survive your PhD – you will emerge from it as a stronger and more knowledgeable individual ready to achieve your goals.
Further reading:
- Alkhaldi, G. (2017) ‘Studying at PCPH, UCL: An international PhD student’s tips on surviving your PhD’. UCL Primary Care and Population Health Blog, 10 January 2017. [Online]. Available at: https://blogs.ucl.ac.uk/pcph-blog/2017/01/10/studying-at-pcphucl-an-international-phd-student-tips-on-surviving-your-phd/ (Accessed: 15 July 2025).
- Hazell, C. M. and Berry, C. (2022) ‘Is doing a PhD bad for your mental health?’. LSE Impact of Social Sciences Blog, 12 January 2022. [Online]. Available at: https://blogs.lse.ac.uk/impactofsocialsciences/2022/01/12/is-doing-a-phd-bad-for-your-mental-health/ (Accessed: 15 July 2025).
- Jones, L. (2017) ‘Top tips for surviving a PhD’. Medically Speaking (University of Southampton Faculty of Medicine blog), 3 February 2017. [Online]. Available at: https://generic.wordpress.soton.ac.uk/medicallyspeaking/2017/02/03/top-tips-for-surviving-a-phd/ (Accessed: 15 July 2025).
- Kynman, A. (2019) ‘How to survive your research degree: overcoming obstacles and dealing with disappointment’. University of Warwick PhDLife Blog, 20 March 2019. [Online]. Available at: https://phdlife.warwick.ac.uk/2019/03/20/how-to-survive-your-research-degree-overcoming-obstacles-and-dealing-with-disappointment/ (Accessed: 15 July 2025).
- PhD Writers (2025) Expert PhD writing services. [Online]. Available at: https://www.phdwriters.com/ (Accessed: 15 July 2025).
- Weissbart, G. (2025) ‘You’re only human: a six-step strategy to surviving your PhD’. Nature Careers, 16 April 2025. [Online]. Available at: https://www.nature.com/articles/d41586-025-00967-7 (Accessed: 15 July 2025).
