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In 2016 the Doctoral College, in partnership with the Student Wellbeing Team, conducted a research project on postgraduate wellbeing and mental health. Funded by the University's Education Enhancement Fund we wanted to investigate the issues that contribute to PG stress, as well as identifying a list of actions to improve the ways we support PhD students at the University. Over 550 PGR students completed an online survey and from those results we were able to identify common feelings of distress and the factors that contribute.

These were the top ten feelings of distress identified in the survey, in order of commonality:

• Stress
• Lack of energy or motivation
• Feeling down or unhappy
• Anxiety
• Feelings of depression
• Insomnia or trouble sleeping
• Feeling of hopelessness or worthlessness
• Irritability or anger
• Panic attacks
• Thoughts of self-harm or suicide

It's important to remember that many people experience these feelings at some point in their lives whatever their circumstances, but that there are a range of common factors that contribute to these feelings in the case of PGRs.

Below we have listed some hints & tips on managingÌýcommon issues related to PGR mental health, workload and research degrees:

Meeting deadlines imposed by others

• Learn to prioritise tasks and remember you can't always do everything.
• Use an app like the to manage your productivity.
• Professional development courses offered via theÌýDoctoral CollegeÌýcan help equip you with techniques for time and project management.

Research progress/academic difficulties (e.g. struggling to understand a theory or lab experiments going wrong)

• Remember that all projects experience setbacks.
• Ask for help from a peer, supervisor or another academic.
• Take some time out to consider how you learn best; are you a visual, auditory, kinaesthetic or tactile learner? Would you be better asking to sit in on lectures or seminars (or talking aloud to yourself!) rather than reading endless papers?
• If you don't think you are receiving sufficient academic support or guidance you should speak to your supervisory team or head of your departmental Graduate School.

Sense of isolation or loneliness

• Be kind to yourself - take time out for a coffee break with friends or peers.
• If you work off-campus make an effort to come in for informal gatherings or research seminars, or connect with with the #PGRSoton hashtag.

Pressure of viva/upgrade

• If you are prone to anxiety, have a specific learning difficulty (SpLD) or are experiencing any other change in your mental health or wellbeing,Ìýtalk to your supervisor about how this may affect your performance and what preparations could be made to support you. With your permission, the Student Disability & Inclusion TeamÌýcan also liaise with your supervisor or faculty on your behalf in regards to any difficulties you may have.
• Ask your supervisory team for a mock viva.
• Practice

Financial concerns including research funding and living expenses

• Create a living expenses budget using the
• Look for extra sources of research funding on
• FIA (financial services team within Student Services) offer budgeting advice, as well as emergency and hardship funding.

Relationship with your supervisor/s

• Use to keep a record of your supervisory meetings. If you don't have access to PGR Tracker, email your supervisors after every supervision meeting with a list of actions on both sides in order to manage expectations.
• Serious problems can be referred to the University's Mediation service.
• The is an office independent from the university that can offer impartial or practical advice or support with difficult relationships.

Working/office environment at the University

• Sitting at a desk all day isn't always healthy - take regular breaks.
• Consider where you work best, it may be in the cafe or library rather than at your desk.
• Ask your Graduate School Office for a desk-based ergonomic assessment and use a wrist and/or foot rest.

Family and caring commitments

• Postgraduate students are welcome to join the University's Parents' and Carers' Network .
• Postgraduate students are entitled to maternity leave - speak to your Graduate School for more information.
• The Early Years Centre on the Highfield Campus provides high quality childcare from birth to five years of age for students, staff and local residents.

Personal relationships

• offer specialist counselling and advice on relationship and parenting issues. They have local centres in Southampton, Winchester and Hedge End as well as other locations across the UK.

Other personal concerns

Life can sometimes send us some unexpected obstacles, we have created some information and signposting about some of the more common concerns that can arise.