Easing into a Nerve-Wracking Doctoral Defense
June 29, 2026
Children starting school are often asked how they feel. “Are you excited or nervous”? As the public examination of the doctoral dissertation approaches, the mind can easily fill with a familiar mix of excitement and nervousness, like on the first day of school.
Having worked with doctoral researchers for over two decades, I have yet to meet a candidate who is not nervous about their doctoral defense. Although this nervousness can feel uncomfortable, rather than trying to suppress it, it is worth getting to know it and viewing it as a helpful and normal form of “activation” that increases alertness before an important occasion.
In this writing, we take a look at doctoral defense anxiety and ways to cope with it.
The Defense Comes Sooner Than Before
Relaxation has not been the primary goal of the ongoing national doctoral education pilot in Finland funded by the Ministry of Education and Culture for 2024–2027. The pilot is accelerating changes in doctoral education. It aims, for example, to improve the efficiency of doctoral education without compromising quality, to increase the number of doctoral graduates, and to strengthen their impact on society. Therefore, doctoral researchers are making their way to the defense hall faster than ever. As a therapist, I have to tilt my head and ask: How do you feel about that?
Why can the defense feel intimidating?
The doctoral defense is something many candidates look forward to. At the same time, it can feel nerve-racking. Will my voice shake when I begin my lecture? Will my hands sweat? Will I be able to answer the questions? Will I freeze up? Will I start speaking too fast? Will I come across as an expert? What will my supervisor think? Will the technology work? Will I remember what I want to say? What kind of connection will I have with the opponent and the audience? These are common concerns before a doctoral defense, even though doctoral candidates often have experience presenting their research at conferences and through teaching.
We tend to feel nervous in meaningful situations where we want to do well. No wonder beads of sweat rise on a doctoral candidate’s forehead along with the opponent’s eyebrows and Finland’s competitiveness. The formal and unique nature of the public defense, the awareness of being evaluated, and the uncertainty about what will be asked can all increase pressure. A larger audience made possible by remote participation does not usually reduce it. During the defense, supervisors, colleagues, collaborators, family members, and friends all focus on candidate. Sometimes there is also worry about loved ones living far away in difficult circumstances, which can affect the defense. At times, concerns about family members living far away in difficult circumstances can also affect the public defense experience.
The joy of this achievement can be buried under the many practical arrangements required for the doctoral defense, such as finalizing the dissertation, preparing the lectio and press release, choosing the cake, sending invitations to the postdoctoral party (karonkka), and many other tasks.
Ways to Prepare for a Doctoral Defense
There are many ways to prepare for a doctoral defense. Supervisors have discussions with the doctoral candidate, and sometimes practice defense sessions are organized where an audience is gathered to ask questions about the work. Listening to colleagues’ experiences and talking with others who are also preparing for their defense can be helpful. Seeing the defense as a valuable opportunity to discuss and present your research, rather than something to get through, makes the experience more positive.
The doctoral candidate can prepare by visiting the defense room, choosing their clothes in advance, and reviewing their own research. Watching other doctoral defenses and remembering your earlier successful presentations, such as conference talks, can help increase confidence. The doctoral defense shows how people work together at the university. Although the candidate has done most of the work, they are not alone. Many people are supporting them, including supervisors, colleagues, and university staff.
Before the doctoral defense, it is especially important to take care of basic needs, such as eating well, exercising, and getting enough sleep. Even if there have been some sleepless nights, it is good to remember that we can still do things when we are tired or even irritated. This can help us let go of the expectation that we need to feel perfect during the defense.
During the doctoral defense, it can help to look for familiar and supportive faces in the audience and remember that it is okay to take time before replying. Simple techniques, such as pressing your hands together before the event or taking slow, deep breaths, can help release anxiety.
Help is available
Although feeling nervous is very natural and can help you focus and stay alert in challenging situations, you do not have to deal with it alone if it becomes too overwhelming. It is possible to seek professional help. In therapy, feelings of tension and past experiences related to them can be discussed, and different ways of managing them, as well as new perspectives, can be explored together.
For example, guided visualization and suggestive relaxation can help you to build positive feelings about the doctoral defense. Suggestive relaxation is a method that helps you relax using breathing, visualization, and verbal guidance. It helps you focus and can support feelings that help you, such as calmness, confidence, or alertness. When relaxed, the mind can be more open to positive changes.
Artists, athletes, and professionals in special operations use imagination and relaxation techniques. For example, pop artist Lady Gaga and actor Jim Carrey have said they imagined their success before their breakthroughs. The same principles can also be used when preparing for a doctoral defense. Research evidence supports the benefits of mental practice, especially in sports psychology, music, and performing arts, where it has been found to strengthen confidence, focus, and performance readiness.
When doctoral researchers are asked before their defense, like first graders, How are you feeling? Are you nervous yet? it would be great if more could answer: Yes, I am nervous—and that’s a good thing!
Anna Pasanen
- Specialist, Doctoral Education, Faculty of Engineering and Natural Sciences, Tampere University
- Sexuality Therapist
- Relaxation Instructor (hypnosis, mental training), Finnish Association of Hypnosis, SHL