5 ways to manage student stress

Causes of student stress

A certain level of stress while you're at university is to be expected. The majority of students are living away from home for the first time and juggling their studies, their social life and often a part-time job.

Jimmy Wilde, mental health operations manager, at the University of Hull says 'stress is a normal part of life and, in manageable amounts, isn't necessarily a bad thing. It can motivate us to meet a deadline or prepare for an assessment. The difficulty comes when stress feels constant, overwhelming or starts affecting your ability to function day-to-day.'

A variety of factors can lead to you feeling burnt out. These include:

• feeling unsure about what to do after graduation
• finding it hard to save money or deal with debt
• harmful use of, or withdrawal from, alcohol or drugs
• loneliness, homesickness or relationship difficulties
• stressing over writing essays or dissertations
• struggling with your mental health
• worrying about revising for exams.

Signs of stress in students

There are a number of common reactions to stressful circumstances, including:

• Behavioural - social withdrawal, trying to escape from the situation using alcohol or drugs, a change in appetite, an inability to concentrate, increased irritability or anger.
• Emotional - mood swings, reduced confidence, loss of interest in hobbies, feeling restless.
• Physical - you may experience an increased heart rate, sweating, headaches, dizziness, tiredness/insomnia, muscle tension or teeth grinding.
• Psychological - stress can lead to fear, panic and the feeling that something bad is going to happen.

'Sometimes it is another person who notices the changes first,' explains Jimmy. 'The important thing is to pay attention when these changes persist or start interfering with study, relationships, or everyday life.'

Five ways to combat stress

1. Exercise regularly and eat well

Exercise can be helpful in releasing nervous energy so getting out for a walk, even for just 20 can really help.

'Looking after the basics can make a real difference,' adds Jimmy. 'Regular physical activity and eating well can support our mood and energy levels.'

A regular exercise routine doesn't have to include gruelling gym sessions or marathon-style runs - you just need to get your heart racing. If you can't fit something in every day, aim for two or three times a week.

You could try breathing-centred exercise like yoga, Pilates or aerobic exercise, which can help manage stress hormones, release tension and increase endorphin levels. Team sports 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 increases your energy levels and boosts brainpower so try to eat fresh, nutritious food. The odd takeaway won't hurt - if you're working hard and exercising regularly you'll deserve a treat but bear in mind that foods with a high sugar content give us a short-term energy boost, but it drops off quickly, which can lead to irritability and fatigue.

Staying hydrated is also important so reach for that water bottle.

2. Practice mindfulness

A relaxation technique originating in Buddhism, mindfulness is a popular coping mechanism for those tackling stress or anxiety. It is most often practised through deep breathing or guided meditation.

In its simplest form, it is the ability to notice what is going on in each moment. This means checking in with ourselves to notice our thoughts, feelings and what our body is telling us.

‘It can help you slow down, become more aware of your thoughts and feelings, and recognise signs of stress earlier,’ says Jimmy.

It is more effective if practiced regularly - evidence shows that after eight weeks of regular practice, mindfulness can improve the body's response to stress and changes the shape of the brain.

One of the most accessible ways to practice mindfulness is through free apps such as:

• Calm
• Headspace
• The Mindfulness App

Look into what mindfulness activities are available at your university. Some institutions run free sessions for students.

3. Talk to someone

Isolation can have an extremely negative impact on your happiness. Talking to someone is often the first step to feeling better.

Share your problems and worries with a friend or family member. It will help you to offload and gain perspective.

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. This 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 themes from surviving freshers' week to coping with post-Christmas exam stress.

If stress is linked to a disability or long‑term health condition, reasonable adjustments can help reduce pressure. These are changes your university can make to remove study‑related barriers - for example:

• giving more flexibility around assessments
• offering extra breaks in exams
• providing materials in alternative formats.

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.

'Taking regular breaks can prevent you becoming overwhelmed and help you return to a task with a clearer head,' says Jimmy.

Give yourself permission to set your worries aside and focus on something you enjoy for a while, such as:

• baking
• drawing
• gaming
• reading
• watching a film.

If it's possible leave your stresses behind for a day or two. You could:

• go home for the weekend and spend time with family
• visit a friend at a different university
• take advantage of your student railcard and explore somewhere new.

Time away gives you the chance to regroup and come back to your challenges refreshed.

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 matters as it helps our brain to consolidate memories and repair. It strengthens our immune system, restores our energy, and balances our hormones.

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 relax 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.

Don't overthink your insomnia and don't try to force sleep if it won't come. Get up, make a warm drink (not coffee) 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, avoid napping or lying in as this has a knock-on effect for the next night's sleep.

Other useful stress-busting strategies

• Managing your time - having a big to-do list can stress you out but simple time management techniques can help you 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 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 you need to bring in some order and control. 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, a weekend-long social detox or a blanket ban on social channels 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, visit your GP to check that the symptoms you are experiencing are in fact stress related, and that there are no underlying issues.

'Struggling isn't a sign that you've failed or that you don't belong,' explains Jimmy. 'Recognising that you're having a difficult time and reaching out for support is a strength. Don't wait for things to become unmanageable before seeking support. You don't need to reach a particular threshold before talking to somebody. The NHS recommends small achievable goals, planning ahead, time-management techniques and concentrating energy on things we can change.'

If you don't feel ready to speak to someone, self-help advice and information is available on Student Space, created by Student Minds, the UK's student mental health charity.

Find out more

• Learn more about university life.
• Find out how to beat imposter syndrome.