5 ways to manage student stress
Student life can be great fun, but let's be honest, it isn't always a barrel of laughs. Successfully trying to juggle your academic, work and social lives can often lead to stress
'Pressure is a normal part of daily life and can arise from juggling multiple elements such as exams, deadlines and personal commitments,' explains Sarah Richardson, head of student services at the University of Derby.
'It can be useful to motivate us to apply effort and focus on what is important to us. However, it can sometimes become a stressor when we feel overwhelmed and do not think we can cope.'
Student stress can be caused by a variety of factors, including:
- struggling with your mental health
- loneliness, homesickness or relationship difficulties
- finding it hard to save money or deal with debt
- not knowing how to balance work and study
- worrying about revising for exams
- struggling with writing essays or dissertations
- feeling unsure about what to do after graduation
- harmful use of, or withdrawal from, alcohol or drugs.
There are a number of common reactions to stressful circumstances including:
- Behavioural - these could involve avoiding or escaping from the situation and turning to alcohol or drugs, a change in appetite or an inability to concentrate.
- Physical - you may experience an increased heart rate, sweating, shaking, headaches, butterflies and over-breathing.
- Psychological - stress can lead to fear, panic and the feeling that something bad is going to happen.
'Feeling stress over a challenging action, activity or situation like an exam or an unexpected bill or a disagreement with a friend or family member is to be expected, and it is highly likely that the stress will pass in time,' says Claire Drummond, head of student wellbeing at Ulster University. 'It might however be time to adopt strategies when you notice increased levels of stress or procrastination on activities, tasks or situations you would normally find easy or enjoyable.'
1.Exercise regularly and eat well
'Anxiety is a completely natural part of being human. It is our nervous system's way of telling us that something matters to us,' says Sarah.
'Exercise can be helpful in releasing some of the nervous energy in our body. Getting out for a walk for just 20 minutes can make a big difference in our mind and body. It releases happy chemicals that lift our mood.'
A regular exercise routine doesn't have to include grueling gym sessions or marathon-style runs - you simply need to get your heart racing. If you can't manage to fit something in every day - no problem. Aim for two or three times a week.
You could try breathing centred exercise like yoga and Pilates or aerobic exercise which can help manage stress hormones, release tension and increase endorphin levels. Team sports and activities add a social dimension so if you'd like to get moving but are struggling for inspiration, see what’s available at your institution and get involved with clubs and societies.
A healthy diet can increase your energy levels and boost brainpower so try to eat fresh, nutritious food. The odd takeaway or fast-food won't hurt - if you're working hard and exercising regularly you'll deserve a treat. But 'a healthy diet with lots of variety is also important to maintain our energy and feed our brain cells, regulating the chemicals linked to mood,' adds Sarah. 'Foods with high sugar content can give us a short-term energy boost, but it drops off quickly, which can lead to irritability and fatigue. Staying hydrated is also important as this supports us physically and mentally to feel more stable and balanced.'
2.Practice mindfulness
A relaxation technique originating in Buddhism, mindfulness is a popular coping mechanism for those tackling stress or anxiety. Used by clinicians to improve patients' physical and mental health, it can significantly lower stress levels. It is most often practised through deep breathing or guided meditation.
'In its simplest form, mindfulness is the ability to notice what is going on in each moment; being in the now. This means checking in with ourselves to notice our thoughts, feelings and what our body is telling us,' says Sarah.
It is more effective if practiced regularly and there is even evidence to show that after eight weeks of regular practice, mindfulness can improve the body's response to stress and changes the shape of the brain.
'Take a deep breath, hold for four seconds, breathe out for four seconds, hold for four. Repeat this cycle seven times,' instructs Sarah. 'It's called box breathing. You will notice your mind wander, which is fine. Just bring your attention back to the breath and try again. It will help you to relax and let go for a while.'
One of the most accessible ways to practice mindfulness is through free smartphone apps such as The Mindfulness App, Calm and Headspace. A number of books are also available on the subject.
Look into what mindfulness activities are available at your university. Some institutions run free sessions for students.
For an introduction to the field, the Mental Health Foundation provides an online mindfulness course.
3.Talk to someone
Isolation can have an extremely negative impact on your happiness. Accepting that you need help and talking to someone is often the first step to feeling better.
'Talking through your problems and worries with a trusted friend or family member can help you to gain perspective, offload and can help you to feel lighter,' explains Claire. 'It might also help you develop more control of your uncertainty by thinking clearly about the situation and recognising what is within your power to change.'
If you talk to other students on your course, you'll probably find that you're not alone. Ask them what techniques they use to manage stress.
Alternatively, make an appointment with your student wellbeing service. The majority of institutions have these and they should be your first port of call if you're worried, stressed or upset about anything. They'll provide a listening ear and can signpost you to specialist services if needed. While wellbeing services don't provide counselling support, most universities offer free counselling and support groups. Sessions tackle wide-ranging themes, from surviving freshers' week to coping with post-Christmas exam stress.
4.Take a break
When you feel overwhelmed by stress taking a break is usually the last thing on your mind, but stepping away from the situation, even briefly, can give perspective and clarity.
'Taking breaks and investing in good self-care practices takes care of our mental, emotional and physical health which promotes positive wellbeing and reduces stress,' says Claire.
Give yourself permission to set your worries aside and focus on something you enjoy for a while be that baking, drawing, gaming, reading - you get the picture.
If possible leave your stresses behind for a day or two. Go home for the weekend and spend time with family, visit a friend at a different university or take advantage of your student railcard and explore somewhere new. Time away will give you the chance to regroup and come back to face your challenges refreshed.
'Take a moment to check in with yourself through self-reflection,' adds Claire. 'This means being introspective and gaining perspective on what really matters to you. When we become more self-aware you are better able to understand and better identify the triggers of your stressors.
Examples of self-reflection include journaling, yoga, meditation, but also being curious and looking internally for patterns of behaviours and actions you may take, considering what you could try or change.'
5.Get some sleep
This might sound like an obvious solution but it's often overlooked. Your mental health and wellbeing relies on you getting enough sleep, as no one functions at 100% when they're tired.
'Good sleep really matters because it helps our brain to consolidate memories and repair, it strengthens our immune system, restores our energy, and balances our hormones,' says Sarah.
Try to wake up and go to sleep at the same time each day. Seven to eight hours of sleep is recommended. This might not be realistic every night but aim towards this goal more often than not.
Try to do everything you can to relax yourself before going to bed. Take a bath or have a warm shower to wind down, watch your favourite TV show, listen to a podcast or sit quietly and read. Avoid screen time as much as possible and switch off laptops, phones and tablets at least an hour before going to sleep.
If you study in the same room you sleep in, put all study materials away.
'If you cannot sleep, try not to overthink it,' suggests Sarah. 'If you remain awake after 20 minutes, do not try to force sleep, as this can make you more anxious.
Get up, make a warm, milky drink and perhaps put your thoughts on paper to get them out of your head. Our sleep needs can vary, so it is quality not quantity. If you have a poor night's sleep, try to avoid napping or lying in as this has a knock-on effect for the next night’s sleep.'
Other useful stress-busting strategies
'It is possible to overcome stress through building resilience and self-care. In doing this we learn how to accept change and anticipate challenges. You can also work on your emotional responses such as letting go of your anger, overcoming your fear and learning how to calm and self soothe,' says Claire.
Alternative stress management techniques include:
- Managing your time - having a big to-do list can stress you out but simple time management techniques can help you to feel more relaxed and focused. Try creating a written schedule, breaking your tasks down into manageable chunks, planning accordingly and allocating yourself time every day to relax or socialise. Divide your work into urgent and non-urgent tasks. Read up on our 7 time management tips for students.
- Changing your mindset - instead of viewing the causes of your stress as a negative, adopt a positive attitude and view them as an opportunity to learn and grow. For example, rather than looking at your university essay or assignment as a stress, focus on how good you’ll feel once it's ticked off your to-do list.
- Establishing routines - if your days are unstructured and a bit chaotic this could be causing you stress. Consistent routines bring order and control, so where possible try to put some in place. It could be waking up at a set time and fitting in half an hour of exercise before starting your day, allocating specific times for meals or scheduling time for social activities.
- Logging off social media - comparing yourself and your productivity to others is a recipe for disaster so allocate some social media-free time. This could be a set number of hours every day where you avoid checking your accounts, a weekend-long social detox or a blanket ban on social media during high-stress periods like exam season.
- Laughing - laughing out loud actually increases oxygen and blood flow, which immediately reduces stress. Spend time with a funny friend, watch something silly or book tickets to the local comedy club.
If you've tried all these coping strategies but can't conquer the cycle of stress, it's a good idea to visit your GP to check that the symptoms you are experiencing are in fact stress related, and that there are no underlying issues.
'If you don't feel ready to speak to someone yet, there is lots of self-help advice and information available on Student Space, which was created by Student Minds, the UK's student mental health charity,' explains Claire.
Find out more
- Learn more about university life.
- Discover where to find help at university.
- Find out how to beat imposter syndrome.