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Rest of my Life

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• Rest of my Life - Biswanka 7.4 MB
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Rest of my Life Lyrics

A story teller....hmmm....era yeee .. ""Biswanka.."" since when I met you my love nze nakiriza kambe endiga gwe musumba kubanga you got a pretty face kyakulwanyisa kyokozesa nga defence ohhh foristince nze wankuba sikyalina resistance jooli 

  I wanna stay with you for the rest of my life """eno mumutima wawamba era ""

I wanna stay with you for the rest of my life 

Love yo eninye kujoba I wanna stay with you for the rest of my life ndeese olukundo mukwano tolugaana 

Baby kwata pen olwaleero olumyuse kukalenda like a special day lwenayatula nti baby natupenda mukama yakuwa owooma okira amazzi agali munsuwa hmmm kale bwekiba kankulage omukwano ogwange mature kati nkusaba kwatirira nebwemba nkoze ensobi tongobanga love fujirira gwe bwoberawo mba sebbowa.... hmm baby tukumbe era nkusaba ndaga ekkubo hmmm akamere ofumbe ekyemisana nekyegulo

""You and I we can change this whether ""

 I wanna stay with you for the rest of my life """eno mumutima wawamba era ""

Love yo eninye kujoba I wanna stay with you for the rest of my life...... ndeese olukundo mukwano tolugaana

since when I met you my love nze nakiriza kambe endiga gwe musumba kubanga you got a pretty face kyakulwanyisa kyokozesa nga defence ohhh foristince nze wankuba sikyalina resistance jooli 

I wanna stay with you for the rest of my life """eno mumutima wawamba era ""

A story teller .....a story teller ...I wanna stay with you for the rest of my life ...ndeese olukundo mukwano tolugaana 

Tobigattulula

John Blaq, Biswanka

Biswanka, John Blaq

My Valentine

Love Is Over

Biswanka, nisay p.

Onotwala Ani

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The Savvy Scientist

Experiences of a London PhD student and beyond

PhD Burnout: Managing Energy, Stress, Anxiety & Your Mental Health

PhDs are renowned for being stressful and when you add a global pandemic into the mix it’s no surprise that many students are struggling with their mental health. Unfortunately this can often lead to PhD fatigue which may eventually lead to burnout.

In this post we’ll explore what academic burnout is and how it comes about, then discuss some tips I picked up for managing mental health during my own PhD.

Please note that I am by no means an expert in this area. I’ve worked in seven different labs before, during and after my PhD so I have a fair idea of research stress but even so, I don’t have all the answers.

If you’re feeling burnt out or depressed and finding the pressure too much, please reach out to friends and family or give the Samaritans a call to talk things through.

Note – This post, and its follow on about maintaining PhD motivation were inspired by a reader who asked for recommendations on dealing with PhD fatigue. I love hearing from all of you, so if you have any ideas for topics which you, or others, could find useful please do let me know either in the comments section below or by getting in contact . Or just pop me a message to say hi. 🙂

This post is part of my PhD mindset series, you can check out the full series below:

• PhD Burnout: Managing Energy, Stress, Anxiety & Your Mental Health (this part!)
• PhD Motivation: How to Stay Driven From Cover Letter to Completion
• How to Stop Procrastinating and Start Studying

What is PhD Burnout?

Whenever I’ve gone anywhere near social media relating to PhDs I see overwhelmed PhD students who are some combination of overwhelmed, de-energised or depressed.

Specifically I often see Americans talking about the importance of talking through their PhD difficulties with a therapist, which I find a little alarming. It’s great to seek help but even better to avoid the need in the first place.

Sadly, none of this is unusual. As this survey shows, depression is common for PhD students and of note: at higher levels than for working professionals.

All of these feelings can be connected to academic burnout.

The World Health Organisation classifies burnout as a syndrome with symptoms of:

– Feelings of energy depletion or exhaustion; – Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; – Reduced professional efficacy. Symptoms of burnout as classified by the WHO. Source .

This often leads to students falling completely out of love with the topic they decided to spend years of their life researching!

The pandemic has added extra pressures and constraints which can make it even more difficult to have a well balanced and positive PhD experience. Therefore it is more important than ever to take care of yourself, so that not only can you continue to make progress in your project but also ensure you stay healthy.

What are the Stages of Burnout?

Psychologists Herbert Freudenberger and Gail North developed a 12 stage model of burnout. The following graphic by The Present Psychologist does a great job at conveying each of these.

I don’t know about you, but I can personally identify with several of the stages and it’s scary to see how they can potentially lead down a path to complete mental and physical burnout. I also think it’s interesting that neglecting needs (stage 3) happens so early on. If you check in with yourself regularly you can hopefully halt your burnout journey at that point.

PhDs can be tough but burnout isn’t an inevitability. Here are a few suggestions for how you can look after your mental health and avoid academic burnout.

Overcoming PhD Burnout

Manage your energy levels, maintaining energy levels day to day.

• Eat well and eat regularly. Try to avoid nutritionless high sugar foods which can play havoc with your energy levels. Instead aim for low GI food . Maybe I’m just getting old but I really do recommend eating some fruit and veg. My favourite book of 2021, How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reduce Disease , is well worth a read. Not a fan of veggies? Either disguise them or at least eat some fruit such as apples and bananas. Sliced apple with some peanut butter is a delicious and nutritious low GI snack. Check out my series of posts on cooking nutritious meals on a budget.
• Get enough sleep. It doesn’t take PhD-level research to realise that you need to rest properly if you want to avoid becoming exhausted! How much sleep someone needs to feel well-rested varies person to person, so I won’t prescribe that you get a specific amount, but 6-9 hours is the range typically recommended. Personally, I take getting enough sleep very seriously and try to get a minimum of 8 hours.

A side note on caffeine consumption: Do PhD students need caffeine to survive?

In a word, no!

Although a culture of caffeine consumption goes hand in hand with intense work, PhD students certainly don’t need caffeine to survive. How do I know? I didn’t have any at all during my own PhD. In fact, I wrote a whole post about it .

By all means consume as much caffeine as you want, just know that it doesn’t have to be a prerequisite for successfully completing a PhD.

Maintaining energy throughout your whole PhD

• Pace yourself. As I mention later in the post I strongly recommend treating your PhD like a normal full-time job. This means only working 40 hours per week, Monday to Friday. Doing so could help realign your stress, anxiety and depression levels with comparatively less-depressed professional workers . There will of course be times when this isn’t possible and you’ll need to work longer hours to make a certain deadline. But working long hours should not be the norm. It’s good to try and balance the workload as best you can across the whole of your PhD. For instance, I often encourage people to start writing papers earlier than they think as these can later become chapters in your thesis. It’s things like this that can help you avoid excess stress in your final year.
• Take time off to recharge. All work and no play makes for an exhausted PhD student! Make the most of opportunities to get involved with extracurricular activities (often at a discount!). I wrote a whole post about making the most of opportunities during your PhD . PhD students should have time for a social life, again I’ve written about that . Also give yourself permission to take time-off day to day for self care, whether that’s to go for a walk in nature, meet friends or binge-watch a show on Netflix. Even within a single working day I often find I’m far more efficient when I break up my work into chunks and allow myself to take time off in-between. This is also a good way to avoid procrastination!

Reduce Stress and Anxiety

During your PhD there will inevitably be times of stress. Your experiments may not be going as planned, deadlines may be coming up fast or you may find yourself pushed too far outside of your comfort zone. But if you manage your response well you’ll hopefully be able to avoid PhD burnout. I’ll say it again: stress does not need to lead to burnout!

Everyone is unique in terms of what works for them so I’d recommend writing down a list of what you find helpful when you feel stressed, anxious or sad and then you can refer to it when you next experience that feeling.

I’ve created a mental health reminders print-out to refer to when times get tough. It’s available now in the resources library (subscribe for free to get the password!).

Below are a few general suggestions to avoid PhD burnout which work for me and you may find helpful.

• Exercise. When you’re feeling down it can be tough to motivate yourself to go and exercise but I always feel much better for it afterwards. When we exercise it helps our body to adapt at dealing with stress, so getting into a good habit can work wonders for both your mental and physical health. Why not see if your uni has any unusual sports or activities you could try? I tried scuba diving and surfing while at Imperial! But remember, exercise doesn’t need to be difficult. It could just involve going for a walk around the block at lunch or taking the stairs rather than the lift.
• Cook / Bake. I appreciate that for many people cooking can be anything but relaxing, so if you don’t enjoy the pressure of cooking an actual meal perhaps give baking a go. Personally I really enjoy putting a podcast on and making food. Pinterest and Youtube can be great visual places to find new recipes.
• Let your mind relax. Switching off is a skill and I’ve found meditation a great way to help clear my mind. It’s amazing how noticeably different I can feel afterwards, having not previously been aware of how many thoughts were buzzing around! Yoga can also be another good way to relax and be present in the moment. My partner and I have been working our way through 30 Days of Yoga with Adriene on Youtube and I’d recommend it as a good way to ease yourself in. As well as being great for your mind, yoga also ticks the box for exercise!
• Read a book. I’ve previously written about the benefits of reading fiction * and I still believe it’s one of the best ways to relax. Reading allows you to immerse yourself in a different world and it’s a great way to entertain yourself during a commute.

* Wondering how I got something published in Science ? Read my guide here .

Talk It Through

• Meet with your supervisor. Don’t suffer in silence, if you’re finding yourself struggling or burned out raise this with your supervisor and they should be able to work with you to find ways to reduce the pressure. This may involve you taking some time off, delegating some of your workload, suggesting an alternative course of action or signposting you to services your university offers.

Also remember that facing PhD-related challenges can be common. I wrote a whole post about mine in case you want to cheer yourself up! We can’t control everything we encounter, but we can control our response.

A free self-care checklist is also now available in the resources library , providing ideas to stay healthy and avoid PhD burnout.

Top Tips for Avoiding PhD Burnout

On top of everything we’ve covered in the sections above, here are a few overarching tips which I think could help you to avoid PhD burnout:

• Work sensible hours . You shouldn’t feel under pressure from your supervisor or anyone else to be pulling crazy hours on a regular basis. Even if you adore your project it isn’t healthy to be forfeiting other aspects of your life such as food, sleep and friends. As a starting point I suggest treating your PhD as a 9-5 job. About a year into my PhD I shared how many hours I was working .
• Reduce your use of social media. If you feel like social media could be having a negative impact on your mental health, why not try having a break from it?
• Do things outside of your PhD . Bonus points if this includes spending time outdoors, getting exercise or spending time with friends. Basically, make sure the PhD isn’t the only thing occupying both your mental and physical ife.
• Regularly check in on how you’re feeling. If you wait until you’re truly burnt out before seeking help, it is likely to take you a long time to recover and you may even feel that dropping out is your only option. While that can be a completely valid choice I would strongly suggest to check in with yourself on a regular basis and speak to someone early on (be that your supervisor, or a friend or family member) if you find yourself struggling.

I really hope that this post has been useful for you. Nothing is more important than your mental health and PhD burnout can really disrupt that. If you’ve got any comments or suggestions which you think other PhD scholars could find useful please feel free to share them in the comments section below.

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Surviving the final year

12 minute read

Published: February 22, 2019

I recently survived the final year of a PhD. Yes, it can be done. Look! I’m actually handing it in and moving on with my life! (Sort of).

After 8 years as a student at @uwanews , 5 years of which were spent at @telethonkids , I am finally entering the real world and am now just... unemployed 😅Thanks to everyone whose support got me here. #PhD #phdchat #phdone #phdohgodwhatnow pic.twitter.com/mztxbgCOOk — Rachael Lappan (@RachaelLappan) December 19, 2018

Each individual’s PhD experience is very unique, but I expect most people will experience stress, burnout, misery, guilt, despair, impostor syndrome or a mid-PhD crisis at some point along the way. Spatterings of these things probably serve to build character, but they’re a real problem when they impede your progress and drain your overall life happiness. The final year in particular, where everything suddenly becomes real and urgent, is generally going to suck for a while. Now, no advice you will receive is going to be a replacement for counselling (which is absolutely worth trying even if you consider yourself mentally healthy). But here’s some perspectives, in no particular order, from someone who made it out alive (but not unchanged). 1

Managing time and commitments

Dealing with being overwhelmed, life stuff (that non-phd stuff that wasn’t supposed to disappear), getting the thing done.

At the start of your PhD, it may have been easier to plan your time. With 3-4 years ahead of you, there was plenty of room to be generous in estimating how long things might take. It was forseeable that you may not get all the results you hoped for, the research direction may change, or that you might run into a bunch of technical challenges. This is scientific research. However, now you’re in the final year everything needs to be wrapped up and finished. Going weeks or months over schedule because of other commitments, experiment failures or new avenues of research now means that you’re going to have to either live without money or spend most of your time on a paid job to survive. Delaying your submission makes it harder to finish, especially if the rest of your life moves on. So this is the year to be strict with your time.

Say no to more things. Be very critical of what you spend your time on. You are allowed to say no to things that take up chunks of your time but do not help you finish your thesis. People will understand, especially if they have a PhD. I tried to focus on things that either substantially added to my CV, or paid me some money. The rest of my time was mostly thesis, sleeping, eating and not abandoning my hobbies . Even then, remember that ‘finishing’ your thesis doesn’t mean ‘completing all the things’ - plan out what you need to achieve in order to have a good, examinable thesis. You may need to let go of other experiments/analyses if you simply do not have the time. This ensures you don’t end up doing an endless PhD, but can also be somewhat liberating; it’s nice to say “I simply haven’t got enough time left” and not have to worry about months of optimising, failure, or gaining a deep understanding of the method only to find out it doesn’t help you answer your question anyway.

Don’t worry about hours. Your time is up to you, especially once you’re in the writing up phase. I mean, don’t sleep through meetings with your supervisors, but in general, I found it beneficial to try and let go of the idea that I had to be in at 9am each day. You have a finite number of hours between now and when you submit, so it makes sense to use them whenever you will be most productive. If you need more sleep, get more sleep. If today’s a bad day and you only get a couple of hours work done, that’s okay. Nobody’s counting (and if they are, they shouldn’t be - like I say, we’re aiming for efficiency this year, not total time spent in agony). Weekends and evenings are probably going to be necessary, but I tried to leave easier work (like formatting) for these times when I knew my brain wouldn’t be very happy to be working.

At some point this year you may feel overwhelmed. Sometimes you will be so overwhelmingly overwhelmed that you find yourself unable to work. I found that this usually happened when I was hit by the sheer amount of work I had left to do (unquantifiable) and the short amount of time in which I had left to do it (quantifiable). I think this is where the panic comes from; the uncertainty of exactly how much time you do need, and the certainty of how much time you’ve got left. Something that helped me overcome this was to remember that at no point do you have do all of this work at once. The entire PhD is completed one small task at a time, no matter how good you are.

I would write lists or plan things out on paper when I became overwhelmed. This is where fountain pens and nice quality paper can change your life (that’s what I reckon anyway). Keep planning and replanning. This can keep you clear on what your goals are for each day. Make the tasks small (subsections or paragraphs for example); the smaller they are the more you get to tick off in a day, and the more productive you will feel. What is the most urgent task? What is the first step? Go from there. Sometimes taking a few minutes to clear your head (with a free 5-minute guided meditation for example, like in the Headspace app) can help you refocus and get cracking on something. You don’t need to plan out your whole week, or even your whole day - just what comes next. While you are writing up, you may also be needing to write some job applications. It is hard to do both at once when you are so stressed, but that’s okay - just slot it into your plan. Work on an application when you get sick of your thesis.

Also, in general - don’t compare yourself to others. It’s not a reliable measurement as there’s too many variables that differ and you’re each a sample size of 1. You really are your own worst critic. Be nice to yourself - remember, the poor thing is trying to finish a PhD.

Don’t forget about your family, friends, partner, children or fluffer. They love you. In the final year when you are probably at your busiest, it’s important to remember to make time for them. But you’re so busy, I know. However, remember that periods of rest are as essential as periods of work for long-term functioning. That’s how hearts work , and look at their productivity. Make the commitment to a dinner, some games, an outing, a short holiday - it doesn’t have to be much, but a bit of time without the PhD on your mind can be a great relief. It is challenging to combat the guilt, but I often reminded myself that I will be more efficient tomorrow if I conk out at 1pm, have a break, and come back fresh than if I push through into the evening when I’m just not feeling it. Always prioritise sleep.

The other important part of your life is food. Try to continue to eat well; if you eat poorly, you’ll feel worse in general (though I absolutely understand that a whole bag of chips can get you through a chapter). It really helps to have someone at home who can cook all your dinners for you (thanks Scott). If you don’t, look into those budget one pot meals and a slow cooker and cook up as many servings at once as you can (e.g. Budget Bytes ). This is especially useful when your scholarship funds have run out. Just don’t fill yourself with 2 minute noodles - you may never shit again. At least have some Metamucil with them.

I like producing good pieces of writing, and I’m reasonably good at it. The trouble with producing good writing is the part where you actually have to write the thing. You may experience a strong desire for your vague mental image of a chapter to just happen (you promise not to tell anyone if the universe just messed up and it appeared). How easy it must be for everyone else to say “you’re nearly there!” and then sit back for a couple of months until your complete thesis emerges into existence.

I cannot match the writing advice of countless books and blogs, so here’s my bit. Just put something. Just spill your thoughts onto the page in some way. Then have a look at it another day, and fix it a bit. Then you can fix it some more, and maybe someone else will help you fix it. Then it will look much better. Having access to a whiteboard is useful for organising thoughts. Read it out loud to yourself and see if anything sounds dopey. Writing can be hard and it can suck, but each day you write something , even if it later gets deleted, is progress. Know that you are always moving forwards and never backwards. Additionally, it doesn’t have to be perfect, or even really great. If it’s not good enough , your supervisors and/or your examiners will let you know. Once your PhD is complete, you will not be reading it several times in the years to come thinking “that paragraph’s a bit crap and could have been better.” I mean you might, but you a) should probably never look at it again for your own sanity and b) won’t care, because you’ve got the PhD anyway.

Remember, that’s the ultimate goal here: get a PhD.

Also, keep in mind that you not only need to write your thesis, but to format it too. Don’t overlook the formatting; it can take much longer than you think. If you’re formatting in Word, prepare for it to refuse to save your document, destroy your computer, and shift all of your figures into the void behind the page each time you correct a typo. If you are using something better suited to theses like LaTex or Bookdown (highly recommend if you’re willing to learn), start formatting some completed chapters early if you can; LaTex in particular can be a steep learning curve and you will need to spend a decent amount of time troubleshooting errors and improving appearances on the page. Getting this done earlier in the year will greatly relieve your stress when writing the final discussion.

So. To all of you who are in the final year of your PhD, or have a final year coming up: you are always moving forwards, even if it doesn’t feel like it. You will soon leave the PhD-phase of your life. The bad days will happen, and they will pass. Just move on to the next task. Continue moving on until the task is ‘submit’.

I hope this was a helpful, comforting or relatable read. Keep in mind that all of the advice you receive this year is just advice - only you know what is best for you. Feel free to leave a comment below, find me on Twitter , or email me . Thanks for reading - and you will survive!

1 In a good way! I can deal with stress, deadlines and pressure with greater ease now that I have done a PhD. It helps knowing that I’ve made it through something tough before. It probably also helps to not be in the midst of a PhD anymore, but the point is; I can have faith in my abilities if I just remember that I made it through a PhD. No matter where your career goes after this, that is something to always remain proud of.

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You may also enjoy, tips for introverts at scientific conferences.

11 minute read

Published: July 19, 2018

Earlier this month I was at ASM 2018 in Brisbane, which contained a lot of great microbiology! I always love spending time in Brisbane, but this time, I was giving a talk at 5:20pm on my birthday… at least it was a productive birthday!

The microbiome in children with recurrent ear infections - new paper

Published: February 26, 2018

This year is the PhD’s final year, so I’m going to become a bit of a hermit and will probably be blogging less.

Text editing from the command line with vim

9 minute read

Published: December 21, 2017

When learning bioinformatics, you will perhaps need to create or edit text files, shell scripts or Python scripts from the command line. Using a Unix-based text editor is also good practice for getting used to the environment if you are new to the command line. I have seen that many people have their preference for nano , emacs or vim . I started with nano, as it is quite straightforward to use - but then I moved to vim (probably because it had lots of colours).

How I teach myself new bioinformatics tools

8 minute read

Published: November 08, 2017

I’m not sure if there’s a name for people who thought they would be doing lab work for the rest of their lives and then find themselves thrust into the deep end of bioinformatics, but I am one of them. This seems to be a common occurrence in research labs, and will probably continue to be until undergraduate programs catch up with the bioinformatics skills required in many fields of research. Fortunately I quite enjoy the stuff, but I am continually learning new things, and I find that with much of it self-taught it can be a long process to learn and then do each analysis.

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