HEALTH: International Stress Week 2021: How to cope with stress at university
Stress is an all-too-common feeling that most of us feel at any given time in our life. It is the body’s natural reaction to feeling threatened or under pressure. A little bit of stress can motivate us to achieve things in our day-to-day life, but too much stress can impact negatively upon our mental and physical health.
Over an increased period too much stress can lead to a feeling of emotional, mental and physical exhaustion, often called burnout.
The pandemic was a difficult time for many people as the uncertainty of the virus and its impact upon our lives increased worry and stress levels immensely. Attending lectures virtually was a new experience for many, but for one student it felt more stressful due to issues with internet in her student house. Emma, a postgraduate student says:
“The most stressed I’ve ever felt was during the first lockdown, when all our classes moved online, and I lived in a house with internet that didn’t work properly…I think the best thing you can do in those situations is engage with your university. I also engaged with a counselling service and was taught different techniques to help ground me when I was panicking. Going for long walks help me too!”
As students with deadlines fast-approaching, stress levels are certainly higher, but there are ways in which we can handle our reaction to overwhelming situations.
1) Talk to someone
The first thing to remember is that you are not alone in feeling this way. Many students are in a similar position and will likely feel relieved to chat with another person who can understand how they’re feeling. Universities have dedicated student support staff who are also invaluable sources when university feels overwhelming.
2) Get some fresh air
Being active is vital for improving concentration, building confidence, but also an outlet to burn off nervous energy. Whether you enjoy going for a jog, or simply want to stand outside your house or classroom for five minutes, the fresh air will do wonders for calming down your nervous system.
3) Breathe
The first practical thing to do is to focus on your breathing. Sit down, close your eyes, and inhale to the count of four. Hold the breath for a second or two, and exhale to the count of eight. Regulating your breathing is key to calming down your heart rate and reducing stress levels.
4) Recognise your signs
It isn’t always easy to recognise when you’re not coping well because it manifests itself in weird and wonderful ways. But look inwards and self-reflect, as the better you get to know yourself, the quicker you will manage to spot the signs of overwhelm and stress. Knowing what isn’t working for you will make it far easier to grab a tool out of your toolkit and overcome the hurdle.
5) Allow kind words to fill your mind
Take some time to reflect upon the positive parts of your life. Treating yourself with compassion and kindness is an important step in managing stress and burnout. Consider what has gone well during the day or week, and write down a list of positive things to look back on when you feel yourself becoming more overwhelmed
International Stress Week is 1-5 November 2021. If you need advice on dealing with stress, contact your university’s Student Wellbeing department
Liv Elsey is Editor for the Health and Lifestyle section of the Scoop and is completing a Master’s in Journalism at Ulster University.