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Scottish Graduate School of Social Science

Sgoil Cheumnaichean Saidheans Sòisealta na h-Alba

Scottish Graduate School of Social Science

Sgoil Cheumnaichean Saidheans Sòisealta na h-Alba

Support your wellbeing – a practical guide

Introduction

This Wellbeing Support Guide aims to offer practical, non-clinical strategies that postgraduate researchers (PGRs) can take to proactively manage common challenges during their academic journey. These strategies are preventative measures designed to help you maintain balance, reduce stress, and support your overall wellbeing.  

Please note that this is not a replacement for professional mental health support. If you find yourself needing more specialised help or are facing significant mental health challenges, we encourage you to consider reaching out to your supervisor(s) and let them know your situations in the first place. There are also several services that you can call for help:  

  • Samaritans – call 116 123 for anything that worries you 
  • NHS 24 – call 111 for critical health support, including mental health 

Institutional support and services

Below you’ll find links to resources and support services from the 16 SGSSS partner universities, which help you connect with your local institution and seek advice from them if needed.

UniversityResources and Support Services
University of AberdeenWellbeing support and resources for all students
Wellbeing for PGRs, including live courses and online resources
Counselling service
Abertay UniversityGeneral student support and services
Counselling service
University of DundeeResources for PGRs, including academic and mental health support
Guide – Get help with mental health
Counselling service
University of EdinburghStudent wellbeing service
Counselling service
Self-help resources
University of GlasgowPGR wellbeing
Counselling and wellbeing services
Glasgow Caledonian UniversityStudent wellbeing page
Counselling service
Self-help resources
Heriot-Watt UniversityStudent wellbeing services
Counselling service
Self-help resources
University of Highlands & IslandsStudent wellbeing page
Counselling service
Self-help apps and websites
Edinburgh Napier UniversityCounselling and mental wellbeing
Robert Gordon UniversityCounselling and wellbeing
Scotland’s Rural CollegeHealth & Wellbeing
Student Mental Health & Wellbeing Strategy
University of St AndrewsGuides on wellbeing and mental health
How Student Services can support your wellbeing
University of StirlingYour mental health and wellbeing, including counselling information
Wellbeing support resources
University of StrathclydeMental health and wellbeing support
Self-help guides and Silvercloud
Queen Margaret UniversityWellbeing service
Counselling service
University of the West of ScotlandSupporting your wellbeing
Counselling service

External resources for PGRs

Many of the above institutional services apply to all students, including PGRs. If you would like to read more about wellbeing for PGRs in particular, here are some further resources:  

  • The Wellbeing Thesis: An online resource for postgraduate research students to support your wellbeing, learning and research. 
  • A toolkit to support researcher wellbeing (Res-Well): A comprehensive toolkit for research institutions, funders and researchers. Section ‘Support for Researchers’ offers strategies for supporting wellbeing in research settings (like during fieldwork), but some strategies can be applied to everyday life.  

External resources for PGRs

Finally, here are some practical self-help strategies. Whether you’re feeling overwhelmed, struggling with procrastination, or dealing with stress, these targeted solutions can be easily integrated into your daily routine. However, please keep in mind that not every strategy will work for everyone, and it’s important to find what works best for you. Feel free to gather and adapt these tips to create a wellbeing toolkit that suits your individual needs and preferences.

SituationWhat is it?What can I do?
Feeling research fatigueSometimes the demands of your research can lead to mental and physical exhaustion, making it hard to stay motivated or find joy in your work.
  • Try working in a new location, like a new cafe, a library, or the park (if weather permits), which might refresh your perspective.
  • Listen to some music you like.
  • Take a walk outside, or a short trip over the weekend.
Struggling with imposter syndromeSometimes you feel self-doubt and fear that your achievements are undeserved, despite evidence of success.
  • Collect positive feedback from others: Keep a file of positive feedback and achievements. Review this when self-doubt arises.
  • Try to be an imperfectionist, by focusing on progress. Tell yourself ‘It is better done, than done well’.
  • Remember that learning is part of the research journey.
Feeling overwhelmed with multiple tasksSometimes you might find yourself juggling numerous responsibilities, making it difficult to prioritise or move forward.
  • Brain dump: write down everything on paper to clear your mind and gain a visual overview.
  • Prioritise: identify urgent and important tasks, using tools like the Eisenhower Matrix.
  • Chunk tasks: break down larger tasks into smaller, manageable ones.
  • Block time for tasks: block specific times in your calendar for focused work.
Finding it hard to concentrate or start a taskYou might struggle to focus or take the first step due to distractions or stress.
  • Try 7/11 breathing exercise: breathe deeply for a count of 7, then exhale for a count of 11. Repeat until relaxed.
  • Pomodoro technique: work on a task with full focus for a set time, followed by a break.
  • Set up a reward system: treat yourself to a small reward after completing a task.

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