Research is a daunting task and while keeping the balance researchers suffer mental health issues during their long career. Overcoming the obstacles including harassment, burnouts, unfulfilled expectations, discrimination, bullying and so on, is not an easy thing to do. Sometimes even the strongest person gets tired of everything and breaks down. But in this situation one thing that keeps us all going is self-care. Many international journals and educational institutes have lately become aware and are addressing this issue and are churning out policies to help researchers handle stress. As a research community it is our duty to help each other get up when we are at our lowest and do the top 5 things we need to do:
- Maintain Better Work-Life Balance- A healthy work-life balance not just helps deal with mental health problems, it also boosts capability, productivity and performance. It reduces burnouts, improves mindfulness and creativity. Overworking takes a toll on us both physically and mentally and if we ignore it for long, we end up jeopardizing our social and professional lives. To avoid that from happening we should schedule our work. For example if you prefer working on your project at night, you should take rest during the day. Always leave some time for yourself so that you can breathe after a long working period.
- Disconnect and Reconnect- Breaks are important. When you work without breaks your mind automatically starts getting slow and exhausted. To break the monotony avoid constantly working. Take short breaks during work hours. Listen to some jazz, walk your pet, water your plants; it freshens your mind up and when you get back to your work you will find yourself performing better. Apart from these, taking some time off from work and going on a trip is not a bad idea. We need to remember that breaks are not a luxury but a necessity.
- Address Harassment, Discrimination and Bullying- We can hardly find anyone in the research field who has not been through any of these issues. This is something that demands immediate attention and a serious discussion. Not just harassment or discrimination, the number of researchers who are being bullied is surprisingly high. The concept that educated people do not really have the tendency of bullying is not really true. We need to understand that there are a few concepts that are so deep-rooted inside our minds that we do not even see something wrong in them. As a result we sometimes say things that are actually offensive therefore we have to think carefully before we speak. And if we ever face anything like harassment, discrimination or bullying from anyone, we should absolutely call them out so that it never gets repeated.
- Get Hold of Expectations- Expectation is a curse and a boon. It is true that expectations motivate us to do better, put ourselves out there and reach out for more but then again it is our expectations that give us stress, panic and anxiety. And we tend to normalize this high level of stress and anxiety. Whenever we see ourselves not meeting our expectations we jump to the conclusion that we are losing our touch or slacking off which badly affects our focus and mental peace. We have to keep in mind that these are just phases that eventually end.
- Break the Stigma around Mental Health Issues- Even in 2022 people find it difficult to talk about their mental health problems because they consider it to be frowned upon. Often a clear division is made between the body and the mind but these are not two separate things. One is closely connected to the other. The deterioration of mental health takes a toll on us physically. One should not hesitate to talk to a professional about their mental problems just like they do not hesitate to visit a doctor when you have a fever. We have to understand that mental problems are treatable and should not be hidden behind a smiling face.
It is high time that you stop seeing this issue as a taboo and actively follow all the above-mentioned points. This will not only make you more peaceful, it will also improve your health as a whole. Talk to your friends or family if anything is troubling you. If you feel like you are not comfortable talking to your close ones, go take professional help and see a therapist. Step up for yourself. Live a better life and inspire others to do the same.
