Edition#8 Navigating Common Anxiety Triggers During Your PhD Journey

Stress Signals in PhD Journey

Hi there,
How have you been holding up lately?

It has been two weeks since the last edition. Life got a bit full on my end, and I had to pause and catch my breath. But If you are still here reading this, thank you. It means more than you know:)

This edition marks a gentle comeback and it’s one that talks about something many of us struggle with but rarely talk about openly: the anxiety that follows us through the PhD journey. From creeping self-doubt to the tension before supervisor meetings, these are the quiet triggers that deserve space and care. PhD journey can feel like a marathon with no clear markers for rest. Between deadlines, doubts, and the daily pressure to “keep going,” it’s easy for anxiety to quietly take root.

Let’s break down these triggers and see how we can take back control:

☘️ Feeling "Not yet settled"

It’s easy to feel left behind when you see your friends climbing the corporate ladder. But "being settled" is more about perspective than reality. Your PhD journey is shaping a unique career trajectory that will pay off in the long run. Your 20s (and even 30s!) are just the beginning trust your process.

☘️Self Doubt & Imposter Syndrome

That inner voice whispering, “You’re not good enough”? It’s more common than you think. Many researchers, even the most accomplished ones, wrestle with feeling like a fraud. Keep a “small wins” journal to track your progress and moments of clarity. Talk to peers or mentors & you will often hear “me too.” Remind yourself: struggling doesn’t disqualify you, it deepens your learning.

☘️ Facing the Dreaded Question: "When Will You Finish Your PhD?"

Family and friends often ask out of curiosity, not judgment, but it can feel overwhelming when you don’t have a definite answer.
✅ Communicate with Your Family – Have an open conversation about your progress and challenges so they can better understand your situation and offer support.
✅ Don’t Let It Consume You – Smile, breathe, and move on. You don’t owe anyone a perfect timeline.

☘️ Worrying About Securing a Tenured Position

The fear can be overwhelming, but academia is just one path. Your PhD equips you with valuable skills applicable in industry, think tanks, consulting, and EdTech. Keep an open mind about where your expertise can take you.

☘️ Fear of Your Fellowship Ending Before You Finish

Your fellowship provides crucial financial support, so its impending end can be stressful.
✅ Time-Bound Milestones – Align your research progress with funding timelines.
✅ Alternative Income Streams – Explore side projects, freelancing, or consulting to maintain financial independence.

☘️ Perfectionism & Fear of Failure

The blank page. The endless edits. The hesitation to submit anything “less than perfect.” Sound familiar? Shift your focus from flawless output to steady progress. Set time-based writing goals. Share early drafts with trusted peers. Remind yourself done is better than perfect.

☘️ Avoiding Your Supervisor Due to a Long Gap

If you haven’t met with your supervisor in a while, anxiety can build up. The best solution? Take action now. It may feel awkward at first, but delaying will only make it worse. Re-establishing regular meetings will help ease your mind and keep your progress on track.

☘️ Supervisor Dynamics & Worrying That Your Supervisor Won’t Approve Your Work

Fear of criticism can create a mental block, preventing you from seeking feedback.
Keep your supervisor updated on your progress, seek their input early, and establish a routine of communication. Regular engagement leads to constructive feedback and less anxiety. Prepare for meetings with a short-written agenda or questions. Clarify expectations regularly. If feedback is vague or critical, ask for examples. And remember, it’s okay to seek mentorship beyond your guide too.

Your PhD journey is as much about personal growth as it is about academic achievement. These anxieties are normal, but they don’t define you. Stay focused on your ultimate goal, and remember you are not alone in this journey. You will only come out stronger!

If you have been carrying invisible weight of anxiety lately, I hope this edition reminded you that you are not alone and that there are ways to move through the overwhelm with care, clarity, and community.

Your research & thesis matters, but so do you. And sometimes, the bravest thing you can do is pause & breathe.

Until next time, keep decoding, keep daring, and above all, be kind to yourself.

If this resonated with you, feel free to share it with a fellow researcher who might need it too. And if you haven’t subscribed yet, come join the circle. We are Decoding the Doctorate, one honest edition at a time!

Warmly,

Mridul