Starting doctoral or postdoctoral studies after the age of 35 is a challenge that requires you to balance family, work, and complex professional challenges. In this scenario, you can use a tool that has the ability to manage negative people and control emotions. This tool is called emotional leadership and is very useful for protecting well-being and ensuring optimal performance in professional growth.
According to Frontiers in Psychology, in 2019, adults with high emotional intelligence have a 25% lower risk of suffering from chronic stress and are identified as the most effective leaders in work teams.
Learning emotion management in your doctoral program will help you develop resilience in your career, even in complex professional environments or when surrounded by negative people.
Identifying emotions and their consequences is important before starting doctoral studies, because the responsibilities faced by adults over 35 can generate high levels of academic and work-related anxiety. According to the OECD, 2025, approximately 40% of adults participating in formal learning admit the importance of social support in completing their studies.
To manage your emotions effectively, we recommend applying the following strategies:
Recognize the triggers of your emotions
Identify the situations that cause you anxiety or frustration, which could include criticism from colleagues or work or study overload.
Set goals
Visualizing success in your doctoral program will give you the motivation to counteract the emotional impact of negative people.
Assess your professional environment
Examine where positive and negative energy come from in order to set boundaries. This strategy will help you maintain a healthy environment.
In the workplace and study environment, there will be people who make critical comments and display aggressive attitudes. In this case, the important thing is how you respond; don't try to change others. A 2025 study by BMC Psychology indicates that cognitive reappraisal and social support are the most effective strategies for reducing anxiety and depression in adult university students. To deal with problems caused by negative people, it is advisable to apply the following practical strategies:
Emotional distance
Try not to absorb other people's negativity. Respond in a controlled and objective manner.
Focus on personal goals
It is beneficial to keep your goals in mind and not give importance to negative criticism in order to stay motivated.
Maintain a trusted support network
Connect with colleagues, mentors, and peers related to your academic process. These are very effective support networks for avoiding the risk of dropping out.
Respectful and clear communication
Ideas should be expressed clearly and respectfully to avoid wasting energy. Respond to criticism with concrete data and facts
For example, If a colleague makes derogatory comments, apply emotional and strategic distance, combined with assertive communication. Stay calm, keep deadlines in mind, and strengthen your professional reputation; this way, you will transform an academic challenge into a leadership opportunity.
For distance learning doctoral students, habits are what build emotional resilience. Practicing mindfulness daily improves concentration and reduces stress. Likewise, cognitive restructuring changes your perspective when there are negative comments; that is, not internalizing criticism, because that is not the definition of your ability, as you can see in
Viktor Frankl's techniques and intellectual resilience applied to doctoral studies.
Currently, “reflective journaling” is very common, which consists of writing down emotional experiences to process frustrations and clearly see effective solutions. On the other hand, weekly self-assessment is a habit that allows you to strengthen confidence by reviewing progress and recognizing achievements, as well as adjusting emotional management strategies.
Once you have completed your PhD, the challenges change. You will now take on leadership responsibilities, managing work teams and collaborating in multicultural and interdisciplinary settings, where emotional intelligence will always be essential.
Suggestions for the postgraduate period
Respond to conflicts calmly. This will give you credibility and leadership.
Connect with mentors, academic networks, and colleagues to achieve collaboration and professional growth.
Be a guide for students starting their doctorate; it will be excellent for your resilience and increase your reputation as an emotional leader.
Continuing to take care of yourself is key to your overall well-being. It's important to keep up with exercise, relaxation techniques, and hobbies because stress and emotional strain will always be part of the doctoral process.
A strategic differentiator is professional emotional leadership for adults over 35 who are studying for a doctorate or postdoctorate, where they will learn to control their emotions and manage negative people. This will help them maintain a resilient attitude and clear management of their studies. In addition, they will be able to maintain healthy professional relationships, good performance, and many opportunities for leadership positions or competitive advantages.
Therefore, managing your emotions is essential for facing academic and professional difficulties, transforming yourself into a well-rounded professional with emotional intelligence. So don't hesitate to start applying what you've learned here; you'll see
how a doctorate helps you evolve and change the world.