How do you deal with stress and anxiety before and during a PhD viva?

A PhD viva is the final and most challenging stage of your doctoral journey. It is a rigorous oral examination where you have to defend your thesis and answer questions from experts in your field. It is natural to feel stressed and anxious before and during this crucial event, but there are ways to cope and perform well. Here are some tips to help you deal with stress and anxiety before and during a PhD viva.

1 Know what to expect

One of the best ways to reduce stress and anxiety is to prepare yourself for what the viva entails. Find out who your examiners are, what their research interests are, and what kind of questions they might ask. Read their publications and familiarise yourself with their perspectives and critiques. Also, check the format, duration, and rules of the viva at your institution. Ask your supervisor or other colleagues who have gone through the process for advice and feedback. Knowing what to expect can help you feel more confident and ready for the challenge.

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Elliott Lee

User Researcher @ Button Inc. | PhD in Psychology
When I was defending my dissertation, it was most helpful to work closely with those on my committee. I continually asked them questions about their perspective on my work in the year leading up to the event. Remember that they are people too and, often, they want you to succeed. One thing I didn’t anticipate that I wish I had was interpreting their research in a different way than they had in their papers. For example, I knew all the publications that one of my committee members had about predicting emotions after events, but in the moment, she questioned me about how her research on people’s lack of belief that they’ll benefit from the experience I was studying could explain my findings—it was a different interpretation of her research!
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2 Practice your presentation

Another way to prepare for the viva is to practice your presentation skills. You will need to summarise your thesis, highlight your main contributions, and explain your methodology and findings in a clear and concise way. You can rehearse your presentation in front of a mirror, a recorder, or a friend. You can also join a mock viva or a practice session with your supervisor or other academics. Practicing your presentation can help you improve your communication, refine your arguments, and anticipate possible questions and objections.

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Eric D. Motycka

Ph.D., MBA, CFP®, ABFP || Getting after it while helping others maximize their positive impact on the world.
From my experience and having helped others through the process, there is no such thing as over-rehearsing. You will want to be 125% prepared because nerves might knock off that upper 25%. One of the biggest challenges you might face is taking a 30,000 or more word document, one which you spent two to three years writing and sharing it in less than 20 minutes. This is where rehearsal will help you tighten your thoughts and language and guide your examiners from your introduction to conclusions in a coherent narrative.
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3 Manage your emotions

Stress and anxiety are normal reactions to a high-pressure situation like a viva, but they can also interfere with your performance and well-being. Therefore, it is important to manage your emotions and cope with negative thoughts and feelings. You can use various strategies to calm yourself down, such as breathing exercises, meditation, positive affirmations, or listening to music. You can also seek support from your family, friends, or counsellors if you feel overwhelmed or depressed. Remember that you are not alone and that you have worked hard and deserve to succeed.

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4 Be flexible and adaptable

During the viva, you may encounter unexpected or difficult questions that challenge your thesis or expose its limitations. You may also face criticism or disagreement from your examiners or encounter technical or logistical problems. In these situations, you need to be flexible and adaptable and not let them derail you. You can use techniques such as clarifying the question, asking for time to think, acknowledging the feedback, or providing alternative explanations or examples. You can also show your enthusiasm, curiosity, and willingness to learn from the viva experience. Being flexible and adaptable can help you overcome obstacles and impress your examiners.

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5 Celebrate your achievements

After the viva, you may feel relieved, exhausted, or disappointed, depending on the outcome and feedback. You may also have to make some corrections or revisions to your thesis before you can graduate. However, regardless of the result, you should celebrate your achievements and recognise your efforts. You have completed a major milestone in your academic career and contributed new knowledge to your field. You have also demonstrated your skills, creativity, and resilience in the viva. You should be proud of yourself and reward yourself for your hard work.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Higher Education

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How do you deal with stress and anxiety before and during a PhD viva?

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2

3

4

5

6

1 Know what to expect

2 Practice your presentation

3 Manage your emotions

4 Be flexible and adaptable

5 Celebrate your achievements

6 Here’s what else to consider

Higher Education

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How do you deal with stress and anxiety before and during a PhD viva?

1

2

3

4

5

6

1 Know what to expect

2 Practice your presentation

3 Manage your emotions

4 Be flexible and adaptable

5 Celebrate your achievements

6 Here’s what else to consider

Higher Education

Rate this article

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