I have always dreamed of earning a doctoral degree in science. I still remember a moment from 15 years ago, chatting with my friend and sharing my aspiration for getting a PhD. Unaware of what the future would hold, I was always mapping each step that would bring me closer to making my dream a reality.

Fast forward to today, four years into my PhD program at the University of Toledo, I find myself at the doorstep of achieving that goal. I am defending my dissertation soon. As exciting as that milestone sounds now, the journey was not that easy. There were moments along the way when I felt overwhelmed and underprepared.

This is not just my story. Many graduate students face similar struggles during their academic journey and often navigate a landscape that feels isolating and full of distress. Even though it may be invisible from the outside, the challenges are real. Here are a few things I have learned as well as tips that may help others.

Lifelong dreams can also be challenging

Graduate school can be an incredibly rewarding experience but at the same time can be very stressful. Maintaining course grades and being productive in the lab at the same time can affect mental well-being. Poor work-life balance could lead to social isolation or create imposter syndrome—the feeling of not being good enough despite documented accomplishments.

Failed experiments are a norm for any graduate student working in the sciences. Some get motivated to investigate more while others may get discouraged to move forward. Some students leave in the middle of their graduate program because they’re not getting enough support from their mentor and are not able to live up to their mentor’s expectations.

Build your support system

I have found that honest and open communication with my mentor has helped a lot. Whether I’m grappling with a professional or personal issue, making my mentor aware of the situation has always been a good approach. I’m fortunate to have a very supportive and understanding mentor, but not everyone is. Student researchers are the backbone of scientific discoveries. If they are not supported or taken care of, not only is their well-being at risk but also the progress of science is slowed.

It’s important to discuss problems with your academic advisors and family rather than bottling up the stress. In fact, it’s important to build a strong support system inside and outside the lab that you can rely on for advice and motivation.

I have learned to monitor my mental well-being and ask for help when needed. There is no shame in letting someone know that you need help. They can help you navigate through the situation and make you look at things from different perspectives.

Get involved to improve your focus

Staying physically active, whether you work out, swim, do yoga or take nature walks, may help clear your mind and enhance ability to focus. Getting involved in campus organizations, local and national communities—such as the American Physiological Society and American Heart Association—has helped me explore my leadership abilities and has provided me a sense of community and purpose beyond the research lab. Making space for creativity, hobbies and embracing new activities has also helped me to break free from monotonous routines and keep my enthusiasm alive.

My final thoughts

As a grad student, you may not achieve everything you look for, especially in science when experiments fail and you may feel completely lost. But it’s not the end of the world. Keep looking for answers to your questions and stay calm during the process.

Life is short and stressing over things beyond your control is worthless. Instead, give it your all, hope for the best and prepare for the unexpected.