Graduate school presents a unique set of challenges, from research schedules to balancing our personal lives and academic priorities. The Becoming a Resilient Scientist series, organized by the National Institutes of Health (NIH), addresses those challenges head-on. The five-part series includes lectures and discussion groups designed to help students and mentors develop the resilience tools needed to study and work in high-knowledge environments. The series focuses on practical strategies to build resilience, well-being, feedback skills, and assertiveness. In this blog post, we’ll explore five key takeaways from the first session and how they can be applied to the grad school experience.
1: Resilience is Learned, Not Inherent
Resilience can feel like something we either have or don’t have, like an innate trait. On the contrary, however, resilience is a skill that can be developed over time. Graduate school is a time of challenges, which makes cultivating resilience essential. We can nurture resilience by being willing to learn from both positive and negative experiences, education, self-reflection, and practice. Setting incremental goals is a great place to start, as is engaging in daily reflection.
2: Strong Relationships and Community are Important
Life in graduate school can feel solitary, so building connections is crucial. The session highlighted the importance of forming networks of support with peers, mentors, and colleagues. A strong network offers both professional and emotional support, making it easier to navigate challenges and juggle competing priorities. Cultivating a community also helps students find opportunities for collaboration and networking. Take advantage of opportunities both on and off campus to build connections, tap into resources, and find your community.
3: A Growth Mindset Helps Us Succeed
Facing challenges can be hard, and graduate school has no shortage of challenges. Embracing a growth mindset means shifting our mindsets from “I can’t” to “I can’t yet.” This shift in perspective is especially helpful when we encounter new challenges and setbacks. Research challenges, personal challenges, and tough feedback may seem inevitable, but growth mindsets allow us to see both positive and negative experiences as opportunities to learn. When we’re faced with a roadblock, asking ourselves “What can I learn from this new challenge?” can transform hurdles into valuable learning experiences.
4: Self-care and Emotional Literacy are Essential
When we’re faced with demands on our time, wellness can seem like a luxury, but embracing self-care is an essential part of building a foundation for success. Awareness and mindfulness of our emotions help us grow and manage the pressures of academic life. Academics can often divert our attention from taking care of ourselves, but getting enough sleep, maintaining supportive nutrition, seeking help, and managing stress are all critical parts of growing our resilience. Try incorporating positive routines into your day and taking advantage of the campus resources available to you.
5: Breaking Down Stigma Helps Us All
One of the most important steps in building resiliency for ourselves and others is breaking down shame and stigma. Many of the environments we immerse ourselves in may foster shame about needing or seeking help, taking care of ourselves, and getting community support. The session underscored the importance of breaking down these barriers. We can all be ambassadors of well-being, supporting each other in making positive changes within our communities. Seeking help isn’t a sign of weakness—it’s a key part of building a foundation for success. Utilizing mental health resources and encouraging open conversations can help foster a supportive environment.
Building resiliency is a journey, not a destination—just like education. As graduate students, embracing that journey means learning from every experience, building strong relationships, and making the most of resources. By cultivating a growth mindset, thoughtfully approaching setbacks, and prioritizing self-care, we can navigate the ups and downs of academic life with greater ease. Remember—resiliency is about progress, not perfection. Together, we can create a strong community where all of us can thrive.
Want to learn more about the Becoming a Resilient Scientist series? You can learn more and attend future sessions by heading to the National Institutes of Health website.
