The PhD journey is a period of significant intellectual and personal demands. The intensity of academic work, the pressure to produce results, and the challenge of planning a future career can put students’ mental health and well-being at risk. This workshop series was created to support PhD students at Universidade Católica Portuguesa in developing skills to cope with these challenges in a healthy, adaptive, and future-oriented manner.
Aligned with UCP2MentalHealth and inspired by Acceptance and Commitment Therapy (ACT), this series promotes a practical, experiential, and collaborative approach, fostering the integration of personal and academic values, the development of self-care strategies, and the creation of a supportive community among students from different years.
6 workshops | November–May
- February, 2, 18.00-20:00 - Start Smart: Beginning the PhD Journey
Understand common PhD challenges.
Clarify personal and academic values.
Create a space for openness and sharing.
Introduce initial stress management strategies.
- February, 4, 16.00-18.00 - Overcome Doubts: Impostor Syndrome
Identify critical thoughts and self-sabotaging patterns.
Practice techniques to turn thoughts into observations.
Reflect on moments of persistence despite uncertainty.
Exchange experiences and strategies among students from different years.
- February, 4, 18.00-20.00 - Focus & Priorities: Managing Academic Demands
Distinguish between essential and mandatory tasks.
Develop a value-driven priority plan.
Apply practical time management and organizational techniques.
- March, 19, 18.00-20.00 - Balance Life: Well-being and Self-care
Explore strategies to balance study, work, and personal life.
Identify effective self-care habits.
Create a personal routine plan to promote well-being.
- April, 17, 18.00-20.00 - Adapt & Accept: Embracing Discomfort
Learn to face discomfort and challenges without resistance.
Apply practical techniques to overcome academic blocks.
Share experiences and strategies for resilience.
- May, 21, 18.00-20.00 - Future Ready: Community and Propose
Develop a clear vision for academic and professional future.
Create personal commitments and action plans.
Strengthen connections and learning exchange among different years.
Consolidate self-care and personal management strategies.
Across six sessions, participants will:
- Promote mental health and well-being by providing practical ways to manage stress, anxiety, and academic pressure.
- Clarify personal and academic values to align them with PhD goals.
- Develop self-care routines and time management skills to balance study, work, and personal life.
- Learn to deal with difficult thoughts using ACT techniques.
- Build a supportive community through experience sharing and strategy exchange.
- Prepare for academic and professional future by setting plans and commitments to progress during and beyond the PhD.
