Research on Self-adjustment Methods of Graduate Students Under Dual Pressure of Academics and Employment

Helping graduate students alleviate the dual pressures of academics and employment, build psychological resilience, and enhance comprehensive adaptability is an issue that cannot be ignored in current high-level talent cultivation. This article combines the "Blue Book of Mental Health: Report on the Development of National Mental Health in China (2023-2024)" (Institute of Psychology, Chinese Academy of Sciences, 2025), the 2024 Global Graduate Workplace Survey by Nature, and relevant empirical research results from Nature Biotechnology to deeply analyze the core logic of graduate student stress and to sort out and build a multidimensional self-adjustment path. According to relevant research data, the detection rate of depression risk among graduate students in China is about 28–30%, while the risk of anxiety is in the range of 40–43%. This proportion is significantly higher than the detection rate of depression risk among ordinary adults, which is 16.8%. These pressures mainly stem from four aspects: the rigid requirements for academic output, uncertainty in the job market, insufficient economic support, and the imbalance between work and research. Based on this, this article summarizes and provides practical adjustment methods from four dimensions: cognitive reconstruction, behavioral regulation, social support building, and physical-mental collaborative maintenance. These methods not only provide practical guidance for graduate students to overcome stress and achieve the coordinated development of academic and career pursuits, but also provide useful references for universities to improve their mental health education system.