GTA:Your Welfare & Wellbeing

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TL;DR

• Talk with Bijan!
• Notify your supervisor, unit leads, or GTA lead if you feel you are undertaking too many GTA modules or hours, especially if you feel overwhelmed or are falling behind on PhD work.
• If you were struggling with the session, raise this with the unit academic staff and ask for advice and assistance.
• If you think you are being bullied, either in the real world or online, then you must report this to your Line Manager (Simon).
• If you are ill don't come to work, please try to cover with a colleague, but let your course unit lead know as soon as possible BEFORE the sessions; it is really that simple.

Essential Resources

• Student Support Services: https://www.manchester.ac.uk/study/student-life/campus/safety-support/
• SafeZone App: https://www.welcome.manchester.ac.uk/get-ready/health-wellbeing-safety/safezone/
• Health & Safety: https://www.healthandsafety.manchester.ac.uk/
• First Aid Toolkit: https://www.healthandsafety.manchester.ac.uk/toolkits/firstaid/
• Dignity at Work and Study: https://www.staffnet.manchester.ac.uk/equality-and-diversity/policies-and-guidance/dignity-at-work-and-study/
• FSE GTA Hub: https://www.staffnet.manchester.ac.uk/fse/teaching-college/teaching-academy/gtahub/
• GTA General Information: https://www.staffnet.manchester.ac.uk/people/current-staff/gtas/

Emergency Contacts

• Campus Security (24/7): 0161 306 9966
• Emergency Services: 999 (external) or 99999 (internal)
• SafeZone App: For immediate assistance anywhere on campus
• NHS 111: For urgent but non-emergency medical advice
• Samaritans (24/7): 116 123 (free to call)

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Understanding Your Wellbeing as a GTA

You Are Both a Student and an Employee

As a GTA, you occupy a unique position:

• Primary role: Postgraduate researcher working towards your PhD
• Secondary role: Part-time employee providing teaching support

This dual identity can create specific challenges:

• Competing demands on your time and energy
• Multiple responsibilities to different people (supervisors, students, Course Unit Leads)
• Different expectations from your research and teaching roles
• Potential for overwork if boundaries aren't maintained

The University recognises this complexity and provides support structures for both your roles.

Why Your Wellbeing Matters

Your wellbeing is important because:

• You deserve to be healthy and happy – this is fundamental
• Your PhD is a marathon, not a sprint – you need sustainable practices
• You cannot support students effectively if you're struggling yourself
• Your research quality depends on your mental and physical health
• Your future career requires you to complete your PhD successfully
• The University has a duty of care to support you

Remember: Taking care of yourself is not selfish; it's essential.

Recognising Warning Signs

Signs You May Be Struggling

Physical Signs

• Persistent tiredness or exhaustion, even after rest
• Changes in sleep patterns (insomnia, oversleeping, disrupted sleep)
• Frequent headaches or migraines
• Digestive problems or changes in appetite
• Increased susceptibility to colds or infections
• Muscle tension or pain
• Changes in weight

Emotional and Mental Signs

• Feeling overwhelmed, anxious, or constantly stressed
• Low mood, sadness, or feeling tearful
• Irritability or anger
• Difficulty concentrating or making decisions
• Loss of motivation or interest in things you usually enjoy
• Feeling isolated or disconnected
• Thoughts of giving up or self-harm

Behavioural Signs

• Withdrawing from social activities
• Procrastinating or avoiding work
• Missing deadlines or meetings
• Increased use of alcohol or other substances
• Changes in personal care or hygiene
• Working excessively long hours
• Neglecting PhD work to focus on GTA work (or vice versa)

Academic Signs

• Falling behind on PhD milestones
• Missing supervision meetings
• Avoiding thinking about or working on your research
• Perfectionism paralysing your progress
• Feeling you're not good enough (imposter syndrome)

What to Do If You Recognise These Signs

Don't ignore them or hope they'll go away. Early intervention is more effective than waiting until you're in crisis.

Take action:

1. Talk to someone – supervisor, friend, family member, or professional
2. Access support services (see sections below)
3. Review your workload – are you doing too much?
4. Make time for self-care – even small actions help
5. Be kind to yourself – struggling doesn't mean you're failing

Managing Your Workload

Understanding the 120-Hour Limit

GTAs are not permitted to work more than 120 hours per semester. This includes:

• Teaching sessions
• Preparation time
• Marking and feedback
• Mandatory training
• Meetings and briefings
• Administrative tasks related to GTA work

Why this limit exists:

• To protect your PhD progress – your research must remain your priority
• To prevent burnout – excessive work hours damage wellbeing
• To comply with working time regulations
• To ensure sustainable employment practices

This is a maximum, not a target. You don't have to work 120 hours if fewer hours suit your PhD better.

Calculating Total Working Hours

Your total working hours include:

• PhD research (reading, experiments, writing, supervision meetings)
• GTA work (all teaching-related activities)
• Any other employment (within or outside the University)
• Mandatory training (both GTA and PGR training)

Total hours should not exceed 20 hours per week according to Working Time Regulations. If you're consistently working more than this:

• You must notify your manager (your GTA Lead)
• Review your commitments – something needs to change
• Seek support – this is not sustainable

Signs Your GTA Work is Affecting Your PhD

Watch for these warning signs:

• Missing PhD deadlines or milestones
• Reducing time on your research to prepare for teaching
• Skipping supervision meetings due to GTA commitments
• Feeling guilty about your PhD when doing GTA work (or vice versa)
• Your supervisor expressing concern about your progress
• Avoiding thinking about your research because you're exhausted

What to Do If You're Overcommitted

Immediate Actions

1. Talk to your PhD supervisor immediately – they need to know GTA work is affecting your research
2. Contact your GTA Lead – explain you're struggling with workload
3. Document your hours – keep a log of where your time is going
4. Stop taking on additional commitments – say no to extra teaching or other roles

Longer-Term Solutions

• Reduce GTA hours for next semester
• Take a semester break from GTA work to focus on PhD
• Renegotiate deadlines with your supervisor if needed
• Access time management support through Staff Development
• Review your expectations – are you being perfectionistic?

What Your Supervisor Should Do

Your supervisor should:

• Discuss the amount, nature and timing of GTA work with you
• Support you in managing competing demands
• Raise concerns with Course Unit Lead if GTA work is excessive
• Help you prioritise your PhD progress
• Encourage you to reduce GTA commitments if necessary

Protecting Your Boundaries

Setting Healthy Boundaries

Boundaries are essential for wellbeing. You have the right to:

• Defined working hours – you're not available 24/7
• Time off – evenings, weekends, holidays
• Say no to work beyond your contracted hours
• Separate work and personal life
• Privacy – students don't need your personal contact details

How to Set Boundaries

With Students

• Set clear office hours for student queries
• Use University email only – don't give personal phone or social media
• Explain response times – "I check email once daily on weekdays"
• Don't respond immediately to non-urgent queries outside working hours
• Be polite but firm: "I'm not available outside of scheduled teaching times, but I'll respond during my next office hours."

With Course Unit Leads

• Clarify expectations at the start – what are your contracted hours?
• Communicate your availability – when can you teach, when can't you?
• Flag concerns early – if workload is excessive, say so promptly
• Track your hours – this provides evidence if you're working over allocation

With Your PhD

• Schedule research time in your calendar like you would teaching
• Protect this time – treat it as non-negotiable
• Communicate your PhD deadlines to GTA supervisors
• Prioritise PhD milestones – especially thesis writing and submission

With Yourself

• Schedule rest and leisure – it's as important as work
• Allow yourself to switch off – you don't need to always be productive
• Separate work and personal time – have a routine that marks the transition
• Give yourself permission to not be perfect

When It's Okay to Say No

You can and should say no when:

• Additional work would exceed your contracted hours
• You have PhD deadlines that take priority
• The request is last-minute and you can't reasonably accommodate it
• Taking on more would compromise your wellbeing
• You're already feeling overwhelmed
• The work is outside your role as a GTA

How to say no professionally:

• "I'm not able to take on additional hours this semester as I'm at my contracted allocation."
• "I have a PhD deadline approaching and need to prioritise my research."
• "I'm not available at that time, but I can suggest [alternative]."
• "I'd like to help, but taking this on would affect my wellbeing and PhD progress."

Physical Wellbeing

Looking After Your Physical Health

Physical health underpins everything else. When your body suffers, so does your mental health, research, and teaching.

Sleep

• Aim for 7-9 hours per night
• Maintain a routine – go to bed and wake at similar times
• Avoid screens before bed
• Create a restful environment – dark, quiet, cool
• If struggling with sleep, see your GP or University Counselling Service

Nutrition

• Eat regular meals – don't skip breakfast or lunch
• Stay hydrated – keep water with you during teaching
• Limit caffeine and sugar – they cause energy crashes
• Plan ahead – batch cooking can help when you're busy
• Don't feel guilty about convenience food sometimes – something is better than nothing

Physical Activity

• Move regularly – even short walks help
• Break up sitting time – stand and stretch every hour
• Find activities you enjoy – you're more likely to stick with them
• University facilities – Sport Manchester offers student rates
• Incidental exercise – walk or cycle to campus, take stairs

Rest and Recovery

• Take breaks during the day
• Have genuine time off – evenings and weekends matter
• Use annual leave – you're entitled to holiday pay
• Allow yourself to rest without guilt

Health Services Available

If You're Unwell

• Register with a GP if you haven't already – essential for ongoing care
• NHS 111 – for urgent but non-emergency medical advice
• Walk-in centres – for minor illnesses and injuries
• Emergency Department – for serious or life-threatening conditions
• University Dentist – available on campus

First Aid on Campus

• First Aid room: Top floor of Kilburn Building, Oxford Road Corridor
• First Aid Toolkit: https://www.healthandsafety.manchester.ac.uk/toolkits/firstaid/
• Trained First Aiders in most departments

If You're Ill and Have Teaching

If you are ill, don't come to work. This is important for:

• Your recovery – you need rest to get better
• Others' health – don't spread illness to students and colleagues
• Your teaching quality – you cannot teach effectively when unwell

What to do:

1. Contact your Course Unit Lead immediately – as soon as possible before the session
2. Try to arrange cover – ask a fellow GTA if possible, but this is not your sole responsibility
3. Follow sickness procedures – use the online sickness reporting form
4. Don't feel guilty – illness happens, and the University has procedures for this

Sickness reporting and absence procedures are on the GTA Hub.

Mental Health and Emotional Wellbeing

Common Mental Health Challenges for GTAs

Many GTAs experience:

• Stress from juggling research and teaching
• Anxiety about performance in both roles
• Imposter syndrome – feeling you're not good enough
• Isolation – PhD work can be lonely
• Perfectionism – unrealistic standards for yourself
• Burnout – emotional, physical, and mental exhaustion
• Depression – persistent low mood, loss of interest

You are not alone. Mental health challenges are common in academia, and support is available.

Imposter Syndrome

Imposter syndrome is the feeling that you're not really qualified or capable, and you'll be "found out" as a fraud.

Common thoughts:

• "Everyone else knows what they're doing except me."
• "I only got this position by luck."
• "The students will realise I don't know enough."
• "I'm not as good as the other GTAs."

Reality checks:

• You were selected for your GTA role based on your qualifications and skills
• Everyone feels this way sometimes – even professors
• You don't need to know everything – it's okay to say "I don't know, I'll find out"
• Students benefit from your teaching even if you're still learning

Strategies:

• Talk about it – naming imposter syndrome reduces its power
• Keep evidence of achievements and positive feedback
• Reframe thoughts – challenge negative self-talk
• Accept compliments – don't dismiss positive feedback

Anxiety

Anxiety about teaching is normal, especially when you're new. Some anxiety can even improve performance. But excessive anxiety is problematic.

Signs anxiety is a problem:

• Panic attacks or physical symptoms (racing heart, sweating, nausea)
• Avoidance – calling in sick when not ill, or avoiding certain teaching
• Constant worry – intrusive thoughts about teaching
• Sleep disruption – lying awake worrying about sessions
• Physical symptoms – headaches, digestive issues

Strategies:

• Preparation – thorough preparation reduces anxiety
• Breathing exercises – slow, deep breathing calms your nervous system
• Talk through concerns – with Course Unit Lead, supervisor, or other GTAs
• Challenge catastrophic thinking – "What's the worst that could realistically happen?"
• Build confidence gradually – start with smaller responsibilities
• Seek professional support – University Counselling Service can help

Stress

Stress is the feeling of being under too much pressure – mental or emotional.

Healthy vs. unhealthy stress:

• Healthy stress: Short-term, motivating, manageable
• Unhealthy stress: Chronic, overwhelming, affecting health and performance

Managing stress:

• Identify stressors – what specifically is causing stress?
• Problem-solve – what can you change?
• Accept what you can't control – focus energy on what you can influence
• Build resilience – exercise, social connections, adequate rest
• Time management – prioritise, delegate, say no
• Relaxation techniques – meditation, mindfulness, yoga
• Talk to someone – don't carry stress alone

Depression

Depression is more than feeling sad. It's a persistent low mood that affects your daily functioning.

Signs of depression:

• Persistent sadness or empty feeling
• Loss of interest in activities you used to enjoy
• Changes in appetite or weight
• Sleep problems (too much or too little)
• Fatigue or loss of energy
• Feelings of worthlessness or guilt
• Difficulty concentrating or making decisions
• Thoughts of death or suicide

If you're experiencing these symptoms, seek help immediately. Depression is treatable, and early intervention is most effective.

Burnout

Burnout is emotional, physical, and mental exhaustion caused by prolonged stress.

Three dimensions of burnout:

1. Exhaustion – feeling drained, unable to cope
2. Cynicism – becoming detached, negative about work
3. Reduced efficacy – feeling incompetent, losing sense of achievement

Burnout develops gradually. Early signs include:

• Chronic tiredness
• Reduced productivity
• Irritability
• Disconnection from work
• Physical symptoms (headaches, digestive issues)

Preventing burnout:

• Maintain boundaries between work and personal life
• Take breaks – daily, weekly, and longer periods
• Connect with others – isolation increases burnout risk
• Find meaning – remember why you're doing your PhD
• Seek support early – don't wait until you're in crisis

Recovering from burnout requires:

• Reducing workload – you cannot recover while maintaining the same pace
• Rest – genuine rest, not just switching tasks
• Professional support – counselling can help
• Re-evaluating priorities – what really matters?
• Time – recovery is gradual, not instant

Accessing Mental Health Support

University Counselling Service

Available to all students, including PGRs who are GTAs.

What they offer:

• Individual counselling – one-to-one sessions with trained counsellors
• Group workshops – on topics like stress management, anxiety, perfectionism
• Self-help resources – online materials and guidance
• Crisis support – urgent appointments for acute distress
• Signposting – to other services if appropriate

How to access:

• Self-refer through Student Support Services
• Initial assessment – usually within a few days
• Waiting times vary – urgent cases are prioritised
• Student Support Services: https://www.manchester.ac.uk/study/student-life/campus/safety-support/

What to expect:

• Confidentiality – what you discuss stays private (with rare exceptions for safety)
• Non-judgemental – counsellors are there to support, not criticise
• Collaborative – you work together to find solutions
• Time-limited – usually 6-8 sessions, but can be extended if needed

Your GP

Your GP can:

• Assess mental health concerns
• Prescribe medication if appropriate
• Refer to specialist services (e.g., psychiatry, IAPT)
• Provide medical evidence for special circumstances
• Monitor ongoing conditions

Register with a local GP if you haven't already. This is essential for continuity of care.

NHS Talking Therapies (IAPT)

Improving Access to Psychological Therapies (IAPT) provides:

• Cognitive Behavioural Therapy (CBT)
• Counselling
• Guided self-help
• Group courses

Self-referral is available – you don't need GP referral. Waiting times are often shorter than University counselling.

Crisis Support

If you're in immediate distress or having thoughts of self-harm or suicide:

• Call Samaritans: 116 123 (free, 24/7) – they listen without judgement
• Text SHOUT: Text 85258 (free, 24/7) – crisis text line
• Go to A&E if you're in immediate danger
• Call emergency services: 999 or 99999 (internal)
• Use SafeZone app for immediate campus assistance

Other crisis resources:

• NHS 111 – select mental health option
• Campus Security: 0161 306 9966 (can summon emergency help)
• Student Support out-of-hours – available via Campus Security

If you're worried about someone else in crisis:

• Don't leave them alone
• Call for professional help – don't try to manage a crisis alone
• Remove means of harm if safe to do so
• Stay calm and listen without judgement

Bullying, Harassment, and Dignity at Work

What is Bullying?

Bullying is repeated, unwelcome behaviour that makes someone feel:

• Intimidated
• Humiliated
• Undermined
• Offended
• Threatened

Examples include:

• Persistent criticism or undermining of work
• Exclusion or isolation
• Spreading malicious rumours
• Unreasonable demands or impossible deadlines
• Aggressive or threatening behaviour
• Abuse of power or position

Bullying can happen:

• Face-to-face or online
• From students, staff, or other GTAs
• Openly or subtly

What is Harassment?

Harassment is unwanted conduct related to a protected characteristic (age, disability, gender reassignment, race, religion/belief, sex, sexual orientation, pregnancy/maternity, marriage/civil partnership).

Examples include:

• Racist, sexist, homophobic, or transphobic comments
• Unwanted physical contact or invasion of personal space
• Offensive jokes or "banter"
• Displaying offensive images or materials
• Intrusive questions about protected characteristics

Sexual harassment includes:

• Unwanted sexual comments or jokes
• Unwanted physical contact of a sexual nature
• Requests for sexual favours
• Sharing sexual images
• Stalking

Your Rights

You have the right to:

• Work and study in a respectful environment free from bullying and harassment
• Dignity and respect from all members of the University community
• Report concerns without fear of retaliation
• Support from the University if you experience bullying or harassment
• Protection from victimisation for reporting concerns

The University takes bullying and harassment seriously and has clear policies and procedures.

If You Experience Bullying or Harassment

From Students

If a student bullies or harasses you:

1. Document what happened – dates, times, witnesses, what was said/done
2. Report to your GTA Lead immediately – this is serious and must be addressed
3. Do not try to handle it alone – this is beyond your responsibility
4. You may need to be reassigned – your wellbeing and safety are priorities
5. The University will investigate – students can face disciplinary action

Remember: You deserve to be treated with respect. Student misconduct towards GTAs is taken seriously.

From Other GTAs

If another GTA bullies or harasses you:

1. Keep records of incidents
2. Report to your GTA Lead or Course Unit Lead
3. Access support – you don't have to deal with this alone
4. HR can advise on your options

From Academic or Other Staff

If academic staff or other University employees bully or harass you:

1. Document everything – this is essential evidence
2. Report to your GTA Lead if they're not the person involved
3. If your GTA Lead is the problem: Report to Head of School, Department HR, or central HR
4. Access support – your PhD supervisor, Student Support, HR
5. Formal complaints procedures are available if needed

Support and Reporting

• Your GTA Lead/Line Manager – first point of contact for most issues
• Dignity at Work and Study Advisors – trained to provide confidential advice
• HR – can advise on formal complaints and investigations
• Student Union Advice Service – independent advice and support
• Trade Unions (UCU) – if you're a member, they can represent you

Policies and guidance:

• Dignity at Work and Study Policy: https://www.staffnet.manchester.ac.uk/equality-and-diversity/policies-and-guidance/dignity-at-work-and-study/

Remember: Reporting concerns is not "causing trouble." You're protecting yourself and potentially preventing harm to others.

Social Wellbeing and Connection

The Importance of Connection

Social connection is fundamental to wellbeing. Isolation and loneliness are risk factors for mental health problems.

PhD study can be isolating:

• Independent research with limited interaction
• Long hours alone in labs or libraries
• Different schedule from friends outside academia
• Geographical distance from family

GTA work can help combat isolation:

• Regular interaction with students and staff
• Sense of purpose and contribution
• Belonging to a teaching community
• Structured reason to be on campus

Building and Maintaining Connections

Within Your PhD Community

• Your cohort – other PhD students in your department
• Research group meetings – engage actively
• PGR social events – attend when you can
• Shared office spaces – don't always work from home

Within the GTA Community

• GTA induction and training – chance to meet other GTAs
• GTA Discord or forums – online community and support
• GTA meetings and briefings – attend and participate
• Peer support – connect with GTAs teaching the same unit
• End-of-semester gatherings – celebrate together

Outside Academia

• Maintain friendships outside your PhD – perspective is healthy
• Family connections – even if geographically distant, stay in touch
• Hobbies and interests – pursue activities unrelated to your PhD
• Sports or clubs – University and community groups

When Social Interaction Feels Difficult

If you're struggling with low mood or anxiety, social interaction can feel overwhelming. You might:

• Decline invitations
• Avoid communal spaces
• Isolate yourself
• Feel you have nothing to contribute

This is a sign you need support, not a reason to isolate further. Consider:

• Start small – brief interactions, not major events
• Be honest – "I'm struggling at the moment, but I appreciate the invitation"
• Ask for accommodations – "Can we meet for coffee rather than go to the pub?"
• Accept that connection is important even when it feels hard
• Seek professional support – counselling can help

Financial Wellbeing

Understanding Your Financial Situation

Financial stress significantly affects wellbeing. As a GTA, you may have:

• PhD studentship/stipend (if funded)
• GTA income (paid monthly in arrears over 4 months per semester)
• Other part-time work (within permitted hours)
• Savings
• Student loans (if applicable)
• Family support

Challenges may include:

• Irregular income from GTA work
• Low overall income compared to friends in other careers
• Cost of living in Manchester
• Unexpected expenses
• Supporting dependents
• Debt

Managing GTA Pay

Understand your pay structure:

• Hourly rate according to University GTA pay scale
• Paid for contracted hours including preparation, teaching, and marking
• Paid over 4 months in each semester (not per session)
• Holiday pay included in your rate
• Excess hours paid at end of semester or following month

Financial planning tips:

• Budget based on monthly GTA pay – it's predictable over the semester
• Don't rely on excess hours – base budget on contracted hours only
• Track your hours carefully – claim what you're entitled to
• Plan for months without GTA pay – summer and semester breaks

Financial Difficulties

If you're experiencing financial hardship:

University support:

• Hardship Fund – emergency financial support for unexpected costs
• Student Loans – check eligibility (some PGRs can access)
• Discretionary payments – for exceptional circumstances
• Money Advice Service – free, confidential advice
• Contact Student Services: https://www.manchester.ac.uk/study/student-life/campus/safety-support/

External support:

• Citizens Advice – free advice on benefits, debt, housing
• StepChange – free debt advice charity
• Turn2Us – grants and benefits calculator
• Food banks – if you're struggling to afford food, there's no shame in using them

Do not suffer in silence. Financial stress affects everything else, and support is available.

Money and Wellbeing

Financial stress can cause or worsen:

• Anxiety and depression
• Relationship problems
• Sleep difficulties
• Physical health problems
• Difficulty concentrating on research

Conversely, financial stability supports:

• Peace of mind
• Ability to focus on PhD
• Work-life balance
• Physical health (nutrition, housing, healthcare)

Taking control of your finances is an investment in your wellbeing.

Academic Progress and PhD Concerns

Your PhD is Your Priority

This cannot be emphasised enough: Your PhD must remain your primary focus.

GTAs who let teaching dominate often experience:

• Delayed PhD completion
• Stress and guilt about lack of research progress
• Funding running out before thesis completion
• Strained relationships with supervisors
• Career impact – PhD is your qualification, not GTA work

Balancing PhD and GTA Work

Strategies for balance:

Time Management

• Schedule PhD time first – treat it as non-negotiable
• Protect research time – don't let GTA preparation bleed into it
• Use deadlines strategically – plan GTA work around PhD milestones
• Batch similar tasks – prepare teaching in one block, research in another
• Track your time – where is it actually going?

Communication

• Keep your supervisor informed about GTA commitments
• Discuss concerns early – don't wait until you're behind
• Be honest about capacity – can you take on more GTA work, or not?
• Update your GTA Lead on PhD demands

Prioritisation

• PhD milestones take precedence over GTA work
• Thesis deadlines are non-negotiable – GTA work must flex around them
• Good enough is okay for GTA preparation – perfectionism in teaching is not sustainable
• Say no to additional GTA work during critical PhD periods

When PhD Progress Suffers

Warning signs:

• Missing supervision meetings or milestones
• Falling behind on your research plan
• Not writing or writing poorly due to exhaustion
• Avoiding thinking about your PhD
• Supervisor expressing concerns

Action to take:

1. Talk to your supervisor immediately – they need to know
2. Assess your commitments – what can be reduced or removed?
3. Reduce GTA hours – discuss with GTA Lead
4. Request extensions if needed – but address underlying issues
5. Access support – PGR support, wellbeing services, study skills
6. Revise your timeline – create a realistic plan going forward

Imposter Syndrome in Research

Many PhD students experience imposter syndrome about their research:

• "My research isn't important enough."
• "Everyone else is smarter than me."
• "I don't deserve to be here."
• "My work will be torn apart at viva."

Remember:

• You were accepted onto your programme based on your potential
• Your supervisors believe in you – they wouldn't supervise otherwise
• All PhDs feel this way – it's incredibly common
• Your research has value – it's contributing new knowledge
• Struggle is part of the process – PhD is meant to be challenging

If imposter syndrome is affecting your wellbeing:

• Talk to your supervisor
• Connect with other PhD students – you're not alone
• Access counselling support
• Keep a record of achievements and positive feedback
• Challenge negative thoughts with evidence

Support Services Summary

For Mental Health and Wellbeing

• University Counselling Service
  • Individual counselling, group workshops, crisis support
  • Access via Student Support Services: https://www.manchester.ac.uk/study/student-life/campus/safety-support/

• Your GP
  • Medical assessment, prescriptions, referrals to specialist services
  • Register locally if not already done

• NHS Talking Therapies (IAPT)
  • CBT, counselling, guided self-help
  • Self-referral available

• Samaritans: 116 123 (24/7)
  • Confidential emotional support

• SHOUT: Text 85258 (24/7)
  • Crisis text line

For Bullying and Harassment

• Your GTA Lead/Line Manager
  • First point of contact

• Dignity at Work Advisors
  • Confidential advice
  • Policy: https://www.staffnet.manchester.ac.uk/equality-and-diversity/policies-and-guidance/dignity-at-work-and-study/

• HR (People & Organisational Development)
  • Formal complaints and investigations

• Student Union Advice Service
  • Independent support and advice

For Financial Concerns

• Student Support Services
  • Hardship fund, money advice
  • https://www.manchester.ac.uk/study/student-life/campus/safety-support/

• Citizens Advice
  • Free advice on benefits, debt, housing

• StepChange
  • Free debt advice

For Physical Health

• Your GP
  • Register if you haven't already

• NHS 111
  • Urgent but non-emergency advice

• Campus First Aid
  • Top floor Kilburn Building
  • First Aid Toolkit: https://www.healthandsafety.manchester.ac.uk/toolkits/firstaid/

For Academic Concerns

• Your PhD Supervisor
  • First contact for PhD progress concerns

• PGR Director
  • For issues that can't be resolved with supervisor

• Manchester Doctoral College
  • PGR support and development

For Safety

• Campus Security: 0161 306 9966 (24/7)
  • Emergencies, safety concerns, out-of-hours support

• SafeZone App
  • Immediate assistance anywhere on campus
  • https://www.welcome.manchester.ac.uk/get-ready/health-wellbeing-safety/safezone/

• Emergency Services: 999 (external) or 99999 (internal)
  • Life-threatening emergencies

Self-Care Strategies

Daily Self-Care

Small, consistent actions maintain wellbeing:

Morning:

• Wake at a consistent time – helps regulate sleep
• Eat breakfast – fuel for concentration
• Move your body – even a short walk helps
• Set one achievable goal – gives direction to the day

During the day:

• Take regular breaks – step away from your desk hourly
• Drink water – dehydration affects concentration and mood
• Eat lunch – don't skip meals when busy
• Connect with someone – even brief interactions help
• Get outside – daylight and fresh air support wellbeing

Evening:

• Define end of work day – create a clear boundary
• Do something enjoyable – hobbies, TV, reading, time with others
• Prepare for tomorrow – reduces morning stress
• Limit screens before bed – improves sleep quality
• Reflect on achievements – even small ones count

Weekly Self-Care

• At least one full day off – no PhD, no GTA work, no guilt
• Physical activity – whatever you enjoy and is sustainable
• Social connection – see friends or family
• Pursue hobbies – activities unrelated to your PhD
• Catch up on life admin – reduces background stress
• Review and plan – look ahead to the coming week

Longer-Term Self-Care

• Use your annual leave – you're entitled to holiday
• Take breaks between semesters – allow recovery time
• Plan things to look forward to – gives you something positive to anticipate
• Maintain activities you enjoy – don't let PhD consume everything
• Regular health check-ups – preventive care matters

Self-Compassion

Self-compassion means treating yourself with kindness, especially when struggling.

Components of self-compassion:

1. Self-kindness – being warm and understanding towards yourself, rather than critical
2. Common humanity – recognising that struggle is part of the human experience, not personal failure
3. Mindfulness – being aware of your experience without over-identifying with it

Practices:

• Talk to yourself like a friend – what would you say to someone you care about in your situation?
• Acknowledge difficulty – "This is really hard" rather than "I should be able to do this"
• Remember you're not alone – many GTAs face similar challenges
• Take action to help yourself – self-compassion isn't passivity; it's active care

Self-compassion is not:

• Self-pity or wallowing
• Making excuses or avoiding responsibility
• Self-indulgence at the expense of commitments
• Giving up

Self-compassion is:

• Acknowledging reality with kindness
• Taking care of your needs
• Sustainable motivation (as opposed to self-criticism which is exhausting)
• Foundation for resilience

When to Seek Professional Help

You Don't Have to Be in Crisis

Many people wait until they're in crisis before seeking help. Early intervention is more effective.

Seek help if:

• You've been struggling for more than 2 weeks
• Your difficulties are affecting your daily functioning
• Self-care strategies aren't helping
• You're having thoughts of self-harm
• Friends or family are expressing concern
• You're using unhealthy coping mechanisms (excessive alcohol, drugs, risky behaviours)
• You're unsure whether you need help (better to ask than wait)

What to Expect

First contact:

• Initial assessment – discussion of your concerns and needs
• Usually not immediate long-term therapy – assessment first
• Signposting to appropriate services
• No judgement – professionals are there to help

Counselling/therapy:

• Confidential – with rare exceptions for serious safety concerns
• Collaborative – you work together
• May be uncomfortable – growth often requires facing difficulties
• Takes time – improvement is gradual, not instant
• You remain in control – you can stop at any time

"What if I'm not struggling enough?"

There is no "struggling enough" threshold. If something is affecting your wellbeing, you deserve support.

You don't need to:

• Be in crisis
• Have a diagnosis
• Be unable to function
• "Prove" you're struggling

Seeking help early prevents crisis later.

Rights and Responsibilities

Your Rights as a GTA

You have the right to:

• Safe working conditions – physical and psychological safety
• Appropriate training before undertaking GTA work
• Clear expectations and role descriptions
• Payment for all hours worked
• Dignity and respect from all University community members
• Support when facing difficulties
• Access to wellbeing services
• Work-life balance – reasonable working hours
• Say no to work beyond your contract
• Raise concerns without fear of retaliation

Your Responsibilities

You have a responsibility to:

• Maintain your wellbeing – take reasonable care of yourself
• Communicate concerns – speak up when struggling
• Follow University policies and procedures
• Seek help when needed – don't wait until crisis
• Respect boundaries – yours and others'
• Be honest about capacity – don't overcommit
• Prioritise your PhD – maintain focus on your primary goal
• Access support services when appropriate

The University's Duty of Care

The University has a duty of care to:

• Provide a safe environment for work and study
• Support your wellbeing through appropriate services
• Respond to concerns raised about bullying, harassment, or other problems
• Make reasonable adjustments for disabilities or health conditions
• Provide appropriate training for your role
• Investigate incidents and take appropriate action

If you believe the University is not fulfilling its duty of care, you can:

• Raise concerns with your GTA Lead, Head of School, or HR
• Use formal complaints procedures if necessary
• Seek advice from Student Union or trade unions

Creating a Wellbeing Plan

Why Have a Wellbeing Plan?

A wellbeing plan helps you:

• Be proactive rather than reactive about wellbeing
• Identify what works for you personally
• Notice early warning signs of declining wellbeing
• Have strategies ready when you're struggling
• Communicate your needs to others

Components of a Wellbeing Plan

1. Know Your Baseline

• What does "okay" look like for you?
• What are your normal sleep, appetite, mood, energy levels?
• What activities do you normally enjoy?

2. Identify Warning Signs

• What changes indicate you're struggling?
• Physical signs (sleep, appetite, energy, pain)
• Emotional signs (mood, anxiety, irritability)
• Behavioural signs (withdrawal, avoidance, substance use)
• Academic signs (procrastination, missing deadlines)

3. List Your Coping Strategies

Daily coping:

• Activities that maintain your wellbeing (exercise, social connection, hobbies)
• Self-care practices that work for you

Emergency coping:

• What helps when you're really struggling?
• Who can you call?
• What do you need to stop doing?

4. Identify Your Support Network

• Who can you talk to? (friends, family, colleagues, professionals)
• What support services will you use? (counselling, GP, etc.)
• Who can help with practical matters? (PhD supervisor, GTA Lead)

5. Set Boundaries

• Maximum working hours per week
• Protected time for PhD, rest, leisure
• What you'll say no to

6. Create a Crisis Plan

• What will you do if you're in crisis?
• Who will you contact?
• What numbers do you need to have saved?
• Samaritans: 116 123
• Campus Security: 0161 306 9966
• Emergency Services: 999

Review and Adjust

• Review your wellbeing plan regularly – what's working, what's not?
• Adjust as circumstances change – different strategies for different situations
• Share relevant parts with people who need to know (supervisor, close friends)

Final Thoughts

Your Wellbeing is Not Selfish

Taking care of yourself is:

• Essential for completing your PhD
• Necessary for effective teaching
• Your right as a person
• Responsible not selfish

You cannot pour from an empty cup. Looking after yourself enables you to contribute to others' learning.

Struggling is Not Failing

• Everyone struggles sometimes – this is part of being human
• Asking for help is strength not weakness
• Taking time to recover is wise, not lazy
• Setting boundaries is professional, not selfish
• Prioritising wellbeing is responsible, not indulgent

It's Okay to Not Be Okay

You don't have to:

• Be positive all the time
• Cope with everything alone
• Put on a brave face
• Minimise your struggles
• Wait until crisis to seek help

It's okay to not be okay. What matters is that you access support and take steps to look after yourself.

The PhD Journey

Your PhD is a marathon, not a sprint. Sustainable practices matter more than short-term heroics.

Remember:

• You chose this path for good reasons – don't lose sight of them
• You have the ability to complete your PhD – you were selected for your potential
• Challenges are normal – everyone faces them
• Support is available – you don't have to do this alone
• Your wellbeing enables your success – they're not in competition

Take care of yourself. You matter.

Key Reminders

• Your PhD is your priority – GTA work must not compromise this
• 120 hours per semester maximum – this limit protects your wellbeing
• Set and maintain boundaries – you're not available 24/7
• Say no when necessary – to protect your wellbeing and PhD
• If you're ill, don't come to work – notify Course Unit Lead immediately
• Seek help early – don't wait until crisis
• You have rights – to safe working conditions, dignity, respect, and support
• Access support services – they're there for you
• Connect with others – don't isolate
• Be kind to yourself – self-compassion supports wellbeing
• Report bullying or harassment – you deserve to be treated with respect
• Look after physical health – sleep, nutrition, movement matter
• Take your annual leave – you're entitled to holidays
• Talk to your supervisor if GTA work affects your PhD
• You're not alone – many GTAs face similar challenges

If in doubt, reach out. There is always someone who can help.

Emergency Contacts (Repeated for Emphasis)

Immediate Danger

• Emergency Services: 999 (external) or 99999 (internal)
• Campus Security: 0161 306 9966 (24/7)
• SafeZone App – for immediate campus assistance

Mental Health Crisis

• Samaritans: 116 123 (free, 24/7) – confidential emotional support
• SHOUT: Text 85258 (free, 24/7) – crisis text line
• NHS 111 – select mental health option
• A&E – if you're in immediate danger to yourself

Support Services

• Student Support Services: https://www.manchester.ac.uk/study/student-life/campus/safety-support/
• Health & Safety: https://www.healthandsafety.manchester.ac.uk/
• Dignity at Work: https://www.staffnet.manchester.ac.uk/equality-and-diversity/policies-and-guidance/dignity-at-work-and-study/

Remember: You deserve to be well. You deserve support. You are not alone.

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