University can be challenging even for the most relaxed students. For many it's the first time living away from family, friends and home comforts but there are things you can do to keep the worry at bay
Student stress can be caused by a number of factors, including:
There are a number of common reactions to stressful circumstances such as these, 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.
'Stress to some degree is a normal part of life, it is only when the amount we are experiencing exceeds our capacity and resources to manage it that we run into difficulty and find ourselves in a vicious cycle of stress,' says Charlotte Williams, counselling services manager at Birkbeck, University of London.
Successful coping mechanisms differ for everyone, but if stress is beginning to affect your mental wellbeing, try the following strategies.
Accepting that you may need some help is often the first step to feeling better
This doesn't have to be a gruelling gym session - you simply need to get your heart racing, for example by going for a brisk walk or a bike ride.
'Exercise can be hugely beneficial for the mind as well as the body,' says Glyn Williams, senior wellbeing practitioner at the University of the West of England (UWE), Bristol. 'Regular exercise releases endorphins - feel-good hormones that can help to reduce tension and allow the mind to focus on something other than worries and concerns.'
Charlotte agrees, 'research has shown that exercise is as effective in treating depressive symptoms, as talking therapies or antidepressants. Birkbeck University Counselling Service offer students suffering from mild to moderate depression or anxiety an eight-week free gym pass, including personal training sessions.'
If you'd like to get moving but are struggling for inspiration see what schemes are available at your institution and get involved with clubs and societies. There's usually a huge array of activities on offer from hiking to dancing, basketball to boxing and martial arts to yoga.
A relaxation technique originating in Buddhism, mindfulness is becoming an increasingly 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.
One of the most accessible ways to practice this is through the use of free smartphone apps such as The Mindfulness App, Calm and Headspace. A number of books are also available on the subject.
'When we are stressed our minds sometimes behave in ways that hinder rather than help. Rather than ruminating over the problem, catastrophising about the future or critically analysing your latest attempts, take time out to focus your mind on something relaxing and positive,' explains Charlotte.
For an introduction to the field, the Mental Health Foundation provides an online mindfulness course.
Talking to someone
Isolation can have an extremely negative impact on your happiness. 'Accepting that you may need some help is often the first step to feeling better,' advises Glyn.
Speak to your friends and family - they know you best and care about you the most. What's more, studies suggest that socialising with a friend just once a week can reduce your stress levels and improve your mood as much as therapy or counselling.
'Visit a friend and tell them about the problems you are facing and then tell them about the good things in your life, ask them to help you to gain some perspective,' suggests Charlotte. 'Sharing difficulties can help. However, going over and over them often doesn't and is likely to tire your friend, so ask them to listen first and then help you to get a different angle on things.'
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 who can offer specific support 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.
Maintaining a sleep routine is of paramount importance to mental health and managing stress
People often get stressed when they feel that they're running out of time to complete something. However, simple time management techniques can help you to feel relaxed and focused.
Try creating a written work schedule, breaking your tasks down into manageable chunks and planning accordingly. Divide your work into urgent and non-urgent tasks, and important and non-important tasks.
Getting enough sleep
'Maintaining a sleep routine is of paramount importance to mental health and managing stress,' says Charlotte. 'Taking time to relax before you go to sleep can help the quality of your sleep. Try to go to sleep at the same time and wake up at the same time each day. Seven to eight hours is recommended.'
Stress can often interrupt your sleeping pattern so try to do everything you can to relax yourself before going to bed. Take a bath to wind down, watch your favourite TV show or sit quietly and read. Avoid screen time as much as possible before bed, so switch off laptops, phones and tablets at least an hour before going to sleep.
'If you study in the same room you sleep in, cover your books and desk with a sheet or a screen,' adds Charlotte.
If you have tried these coping strategies but can't conquer the cycle of stress, Charlotte suggests visiting your GP to check that the symptoms you are experiencing are in fact stress related, and that there are no underlying issues.
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