Sometimes PhD life just sucks.

And when it does it can be easy to just sit there and feel sorry for yourself. Energy is low and it seems completely unrealistic that anything is ever gonna change for the better. And when stuff is really bad, you might even come believe there isn't a way out of this situation.

If you feel this way I want to invite you to try something counterintuitive:

Indulge in the shit!

Get out a piece of paper and jot down everything that annoys you, scares you, makes you feel bad. When you're done, put the list away and take a break to recharge.

When you're ready come back for the important second part of the exercise:

Go through your list and ask yourself:

How do I want it instead?

If you don't like what you have right now, what or how would you like it instead? Answer that question for every bullet on your list. Write down whatever comes to mind. It doesn't matter how crazy or unrealistic your answers may seem (nobody will see them). The more ideas you come up with the better.

You'll be surprised how many options you actually have!

(Important note: Depression and burnout are real and pretty common among early career researchers!

If you are feeling low, stuck in negative thoughts or experience anxiety for an extended period of time, please seek professional help. Many universities offer counseling or can provide contacts of mental health care professionals.)