I'm struggling with my mental health
Where to find support, starting today, and what you can ask your university for.
In short
Start here, today. Do one small thing today: tell one person you trust that you're having a hard time, or book one appointment with your university counselling service or a doctor. If you feel unsafe right now, call or text 988 in Canada or the United States, or find a helpline at findahelpline.com. This takes about 15 minutes.
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If you're in danger, get help now
If you're thinking about suicide or feel unsafe, get help now. If you're in immediate danger, call 911 in Canada or the United States, or your local emergency number elsewhere, or go to the nearest emergency department. To talk to someone, call or text 988 in Canada or the United States, or find a free local helpline at findahelpline.com.
Contact your university counselling service
Most universities offer counselling to students, often free, and many have same-day or drop-in appointments for urgent situations. Look on the student services or wellness website, or ask your graduate coordinator where to go. If there's a wait, ask what support is available in the meantime.
See a doctor
A family doctor can talk through what you're experiencing, check for physical causes, discuss options and refer you to other services. If you don't have one, a campus health clinic or a walk-in clinic is a good place to start.
Check for an assistance program
Many universities, student unions and employers fund a student or employee assistance program that offers free, short-term counselling by phone, video or in person, sometimes around the clock and in several languages. Your student union, graduate student association or human resources office can tell you whether you have access to one.
Tell one trusted person
That might be a friend, a family member, a partner, a faith leader or a peer. You don't have to explain everything. Saying “I'm not doing well” to one person means you're no longer carrying it entirely alone.
Ask about accommodations
If your mental health is affecting your studies, your university's accessibility office (sometimes called disability or accessible learning services) can arrange accommodations, such as adjusted deadlines or exam conditions. You'll usually need documentation from a health professional. Ask the office how the process works and what information is shared with your department.
Know that stepping away is allowed
Taking medical leave or a reduced load is a legitimate choice, not a failure. Most programs have a process for it, and your graduate coordinator can explain how it affects funding and time limits. If you hold a study permit or visa, check with the international student office before you apply. Your thesis will still be there when you're well enough to come back to it.
Is this you? Signs to look for
- You feel low, anxious or numb most days, not just on bad ones.
- Your sleep, appetite or concentration has changed and hasn't come back.
- You're pulling away from people, or dreading things you used to manage easily.
- Getting through the day takes most of what you have.
- You've had thoughts of not wanting to be here, or of harming yourself. If so, please call or text 988 in Canada or the United States, or find a local helpline at findahelpline.com, now.
Why this happens
Many doctoral students struggle with their mental health at some point. A PhD can bring long stretches of uncertainty, isolation, money worries and constant evaluation, often in the same years that people are moving countries, starting families or caring for others. Struggling under those conditions doesn't mean you're weak or not cut out for research.
You don't need to know what's wrong, or have a name for it, to ask for help. You also don't need to wait until it's bad enough. Support tends to work better earlier, and the people whose job it is to help would much rather see you now.
This guide can't assess how you're doing or replace a professional. What it can do is point you to people who can help, and tell you plainly that your health comes before your thesis.
Worth a look (5)
- Find A HelplineFree helplines in countries around the world, searchable by country and topic.
- 988 Suicide Crisis Helpline (Canada)Call or text 988, any time of day or night.
- 988 Suicide and Crisis Lifeline (United States)Call or text 988, or chat online, any time of day or night.
- Befrienders WorldwideA directory of emotional support centres around the world, where trained volunteers listen without judging. Search by country to find one you can contact.
- Doing What Matters in Times of StressAn illustrated WHO guide to coping with stress, built on short self-help exercises you can practise for a few minutes a day. It's free, with audio, in many languages.
When to bring someone in
If you're thinking about suicide or feel unsafe, contact a crisis line or emergency services now: call or text 988 in Canada or the United States, use findahelpline.com elsewhere, or go to the nearest emergency department. For ongoing support, start with your university counselling service, a doctor, or a student or employee assistance program. Your graduate coordinator can explain leave options, and the accessibility office can arrange accommodations.
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