No one ever wants or expects to experience as toxic research advisor, but it unfortunately happens. If you’re lucky enough to switch research groups or quickly graduate to get out of the situation, it’s important to know that what you experienced was wrong and traumatic. If you had a toxic research advisor, you could have been exposed to a number of things like unethical practices, abuse, gaslighting, racism, sexism, and more.

Disclaimer: I’m not a mental health professional. Please, if what you experienced has affected your metal health, contact a professional for support.

Ways to Recover from a Toxic Research Advisor

Surround yourself with people who support you

Find people at your institution who support you. Surround yourself with family and friends. And talk to them. Sharing your feelings and thoughts will allow you to free yourself of the things you held in.

Take time to yourself and practice self care

Whether you just graduated or switched research groups, take some time to yourself before jumping into the next thing. Even if it is just a few days. Once you’re free of this toxic person, take the time you need to feel free and practice self-care

Unlearn toxic practices

After releasing yourself from a toxic research advisor, it can be hard to know what is right and wrong in academia. Take time to reflect on what you experienced and unlearn the toxic practices you were exposed to. Learn that what you went through was not normal!

Set boundaries and standards

Now that you no how an advisor should not behave, set boundaries and standards for what you expect in the future. Make a list of qualities that you will look for in the future. Think about what work boundaries you need to set.

Don’t be angry with yourself

What you went through was wrong. There’s no reason to feel angry or regretful toward yourself. Hindsight is 20/20. It’s easy to think that you should have stood up for yourself or did more to fix the situation, but at the time, what you were doing was what you thought was best for you.

Practice affirmations

• You are worthy
• Your self-worth is not defined by your research or work
• You deserve success
• You are intelligent
• You are strong
• You are resilient
• You can do this
• You will get through this hard time

Rediscover what you love about science

A toxic environment can really kill your passion for your work. Take some time to think about why you started grad school in the first place and you wanted to do research. Try to rediscover that love and reclaim it for yourself! Or if you’re done with science because of the situation you went through, discover something new that you love and that you’re passionate about.