Academia often comes with the image of invincible and unshakable individuals: people who seem to juggle teaching, research, publishing, editorial work and conferences effortlessly, sustained with coffee and without much sleep. The reality is different. Beneath the surface, many of us are battling personal challenges, from physical disabilities to mental health conditions. However, these struggles often remain unspoken, probably because we don’t want to be seen as weak or risk harming our academic image.

I’m also part of this group. I don’t make it a secret that I’ve been struggling with chronic health issues for decades – irritable bowel syndrome and, more recently, recovering from long covid – both of which have impacted my career in good and bad ways. Perhaps it’s because of my openness about this topic that some of my colleagues and (PhD) students feel comfortable seeking my opinion or guidance on how to manage their own challenges.

Navigating the demanding academic world while managing a chronic condition has been a learning process for me. It hasn’t always been easy, but it has also taught me a lot – especially about resilience and setting clear boundaries. I’m convinced that with the right strategies, early-career scientists with medical or chronic conditions can thrive without compromising their health.

Here are my tips for managing academia with chronic conditions:

• Educate yourself. Host institutes often already have things in place for employees with a medical conditions (quiet rooms, company doctors, support with remote work, etc.). When I go to work to teach, I make use of the quiet rooms before and after my lectures. These resources make it possible for me to recharge after traveling and before going home, ensuring that I can still teach despite my low energy levels.
• Prioritize your health. It’s easy to feel guilty for taking time off when your colleagues seem to be working non-stop. However, your health should always come first. Think of your PhD or postdoc fellowship as a marathon, not a sprint! Self-care should be non-negotiable, whether that means regular rest, mental health support, or managing symptoms as they arise.
• Communicate with your supervisor. Being open with your supervisor about your condition can make a big difference. Although it might feel daunting to share personal health information, doing so early on allows for better understanding and possible accommodations – whether it’s flexible deadlines, remote work options, or adjusted expectations during flare-ups.
• Learn to say no. Academia is full of opportunities (conferences, collaborations, new projects) and while it’s tempting to say yes to everything, doing so can quickly exacerbate your symptoms. Be selective in your commitments and don’t hesitate to turn down tasks that would overload your schedule.
• Build a support network. Surround yourself with supportive colleagues, friends, and family who understand your situation. (Online) communities of other PhD students with chronic conditions can also be invaluable. Sharing experiences and advice with others facing similar challenges can help combat the isolation that often comes with both academia and chronic illness.
• Be the role model you wish to have. It can feel scary to be open about your condition, fearing that you’ll be seen as weak. But by changing this narrative and embracing openness, you empower yourself and inspire others to do the same. By sharing your experiences, you create a safer space for others to come forward and ask for the help they need, too.

Managing a PhD with a chronic condition – whether mental or physical – requires careful planning and strong boundaries. Academia often glorifies overwork, but sustainable success comes from knowing your limits and working with them, not against them. While the journey may be different from your (or others’) initial expectations, it also builds resilience and strength that will carry you beyond a PhD and throughout your professional career.