Be healthy, be happy

Prioritize your health and see it improve your work!

In my previous blog, I talked about ways to be more organized. Those will improve your work quality. Today, I'll focus on another important aspect- health.

All work and no play makes Jack a dull boy

I learnt the importance of health the hard way. My master’s program was very rigorous. It left no time for leisure or 8 hours of sleep. I worked most Sundays too. I had many hobbies, which came to a standstill in those two years. By the time I finished my course and got into NCBS, I was exhausted and had no enthusiasm left for most things. In short, I was suffering from burnout. I realized I could not sustain this crazy work schedule. In my first year, I decided to make changes, focus on my health and ensure I had a work-life balance. I decided to eat healthier, make sure to exercise regularly, and stick to a schedule.

In this post, I'll tell you why you should prioritize your health. I will also list out some ways to take care of your physical and mental health.

Health has an impact on Ph.D.

Here's what I do to maintain physical health

Here are things that helped me reduce burnouts

---

Health has an impact on Ph.D.

Our physical and mental well-being also determines how well we can work. We are in our teens or early twenties during undergrad and master's. At that time, late nights, sleep deprivation, and hogging junk food are rampant and don't have much effect on us. But things change once we hit 25. This coincides with graduate school. Our bodies start slowing down, and we can’t keep up with the high stress and haphazard sleep schedule of our college days.

‘So how is all of this going to affect my work?’, you’d ask. First of all, lack of sleep, exercise, and food weaken the immune system. You’ll end up falling sick often and lose out on days of work. Second, if your brain and body are tired, you’ll have a hard time focusing. Finally, in the worst case, you could suffer from burnout, depression, or anxiety among many other mental diseases. In such situations, doing even the most basic tasks becomes very hard and recovery could take months, if not years.

Here’s what I do to maintain physical health:

1. Eating meals at regular times: No matter how busy I am, I make sure to eat 3- 4 meals a day at 3-4 hour intervals. I plan experiments around meal times at the canteen. In case I can't go to the canteen during lunch/ tea time, I keep some fruits with me to eat as a quick snack.

2. Eating vegetables and fruits: I store fruits with me and made sure I eat at least once a day. After I moved out of the hostel and had a refrigerator, I was able to buy vegetables. I mainly get leafy vegetables and salads, which are not available at the canteen.

3. Engaging in rigorous activity 3-4 times a week: Since I was doing minimal physical activity during my master’s, it took me a while to build a habit of exercising regularly. I started out with swimming- an activity I loved. I slowly built up a habit of swimming 3-4 times a week. I then moved on to strength training, cycling, and running as well. This way, I end up getting at least 3 hours of exercise per week.

4. Getting a good night’s sleep: 7-8 hours is ideal for me and try to get it as much as possible. As I am a light sleeper, getting good quality sleep is tricky. By maintaining sleep hygiene, I have been able to improve my sleep quality.

5. Taking a break when I am sick: Whenever I fall sick, I take a break from work. Rest makes recovery faster. Also, I might end up spreading my illness to others.

Here are things that helped reduce burnouts

1. Seeking counseling: I have faced a few tough situations during my Ph.D. There were times when my mental health was really in a bad shape and I was not able to deal with the situation. Seeking professional help in those times really helped me get better faster and stronger than before. As a Ph.D. student, you will face many tough situations. Seek out a therapist with whom you feel comfortable at the very beginning and set up regular sessions with them.

2. Limiting work to 8 hours a day: Before the pandemic, I regularly spent 10-12 hours in the lab. After the first wave, we had to work in shifts. I then realized that even though I was spending less time in the lab, my productivity hadn’t suffered. Because I had limited time, I was more focused and selective about what I wanted to work on.

3. Not working on Sundays: It was hard for me to switch off completely on Sundays. Even if I didn’t work, I would think about it. As I practiced switching off completely on Sundays, I had more energy over the week and more motivation to get started on Mondays.

4. Engaging in hobbies: I got back to the hobbies I had kept aside during my master’s. I also picked up new ones along the way. Now I regularly destress by reading, gardening, cooking, painting, etc.

5. Engaging in social activities: Ph.D. work can be quite isolating. By being part of social activities on and off campus, I warded off loneliness . The music club on campus had regular jam sessions. I also have a few foodie friends with whom I explore the local restaurants. A group of enthusiastic cyclists goes for long rides on the weekends. Through these, I made some good friends who have inspired me to do better and also supported me in times of trouble.

6. Using vacation days: I generally take one or two long breaks to visit my hometown. Sometimes, I instead travel to different places with my parents or friends.

Overall, to stay healthy, make sure you stick to schedule, take regular breaks, eat on time and choose healthy foods, and do something that makes you happy. As you would go to a doctor when sick, seek a counselor when you mental health is down.

I would love to know if these tips helped you. If you would like to know more, mention in the comments below!