Pursuing a PhD while working part-time is an immense challenge, requiring constant multitasking and resilience. Each day, I drive long distances, and I get exhausted. However, I strive to remain focused on my professional responsibilities. 

By the time I return home, my energy is often depleted. Yet, my academic commitments demand attention, requiring deep concentration, extensive research, and critical thinking. This balancing act is further complicated by personal issues, family responsibilities, and financial pressures. Every aspect of my life holds significance, and as a neurodivergent individual with mental health challenges, maintaining equilibrium is even more complex.

Research suggests that PhD students frequently experience elevated levels of stress and burnout due to the demanding nature of their studies (Levecque et al., 2017). The pressure to excel academically while managing external responsibilities can lead to exhaustion, sleep disturbances, and poor dietary habits (Evans et al., 2018). Personally, I struggle with sleep irregularities and an inconsistent diet, often prioritising deadlines and responsibilities over self-care. These challenges are not unique to me; studies indicate that graduate students face higher rates of mental health issues compared to the general population (Osborn et al., 2022). The expectation to sustain productivity in both professional and academic spheres can feel overwhelming.

Despite these challenges, I am fortunate to have a strong support system. My university, supervisors, friends, and children provide emotional and practical encouragement, allowing me to continue my journey. The role of social support in mitigating academic stress is well-documented; peer relationships and institutional resources significantly impact student well-being (Stubb et al., 2011). Additionally, community mental health services and my general practitioner play a crucial role in helping me manage my mental health. Access to these services is essential for individuals balancing high levels of responsibility and stress (Smith & Jones, 2020).

One of my greatest coping mechanisms is salsa dancing. Whether alone or with friends, dance provides a momentary escape from the intensity of my daily routine. Movement and music have been linked to improved mental health outcomes, with dance therapy shown to reduce symptoms of anxiety and depression (Koch et al., 2019). Engaging in physical activity through dance allows me to reconnect with myself, alleviating stress and fostering a sense of joy. In a life filled with deadlines and responsibilities, these moments of self-expression are invaluable.

Ultimately, my journey through academia and work is defined by perseverance and adaptation. The road is not easy, but with the support of my community and the coping mechanisms I have developed, I continue to push forward. Recognizing the importance of mental health and self-care is essential for sustaining both personal and academic success. As the literature suggests, prioritizing well-being is not a luxury but a necessity for those navigating the complexities of a PhD and professional life (Evans et al., 2018).