Student Engagement Ambassador, Dal, discusses why managing your stress is important and offers advice on how to manage your stress. Share with us your tips to manage stress, too!
What exactly is stress?
Stress is a universal experience. As defined on the NHS website, ‘stress is the body’s reaction to feeling threatened or under pressure.’ It is a normal human reaction, and everyone has experienced it. How each person reacts to stress is different – the important thing is learning to manage stress and cope with the pressure.
How do we react to stress?
Sometimes you notice that you or your body react differently in different situations. Minor stress for me usually results in pacing around and fidgeting with random objects. Whereas major stress may result in unhealthy impulsive decision-making. In the most extreme, stress has affected me physically through heart palpitations and headaches. Friends and loved ones of mine also experienced stress which affected their physical health. Some of which lead to stress induced ulcers, migraines, and insomnia. The build up of stress may lead to serious health problems – mental and physical.
Read more about symptoms of stress.
Is stress always bad?
No! Not all stress is bad, sometimes stress helps to avoid danger or to be motivated to meet deadlines. What matters is how you respond to stress and how you manage it. Some unhealthy examples include alcohol and smoking. Especially in the university environment, it is easy to turn to alcohol and night outs as a way of coping with stress – not inherently a bad thing but an excessive amount can be a danger. As university students, most of us have more freedom in the way we live as we become more independent. This freedom is also present in the ways we manage our workload with assignments and deadlines. It can be extremely stressful when deadlines and exams approach and you may feel you have not got enough work done. I have been in that situation.
Healthy ways to cope with stress
As I have grown up, I have learnt that there are healthier ways to cope with stress. Here are some ways to manage your stress:
Wherever you are:
- Pursed lip breathing – inhale slowly with mouth closed for 2 counts, exhale slowly through puckered/pursed lips for 4 counts.
- Speak out loud what is stressing you out. Wether you talk to a friend or to yourself, it may help ground you.
- Change the environment. Leave the situation or just your room, change of environment will help you think about it clearly.
In your room:
- Organise/clean your room. A cluttered room may not be the best environment to de-stress.
- Entertainment – take a break by watching or doing something entertaining, examples include funny YouTube videos or Netflix shows.
- Exercise – doesn’t have to be intense, physical movement will help with blood circulation the release of endorphins.
Bonus: Listen to a podcast about scientifically proven tools for stress & anxiety.
Building resilience to stress
In the long term, it is a good idea to commit yourself to a hobby or interest which will help with stress release. It may include singing, knitting, reading, cooking and many more. I personally find that drawing feels therapeutic for me. Timetabling your work schedule and making time for both work and play is important in maintaining not only your stress but your overall health. Every individual is different so what works best for you may not be the same for everyone else. It is just a case of finding out what suits you the best when it comes to managing your stress.
It is impossible to stress how important physical activity is for managing stress and improving your health! There’ a body of research that confirms positive effects on emotional regulation and increased resilience in adults who exercise regularly (e.g. Charles, de Wit, Regular exercise is associated with emotional resilience to acute stress in healthy adults, 2014). It doesn’t have to be strenuous exercise, too! Even something as simple as taking a walk can bring so many benefits.
What if I need help with stress?
If you feel you are unable to cope with stress and are experiencing situations beyond your control, it would be a good idea to let your academic tutor know. You should also talk to the University’s Student Welfare Team either by email or in person in the Carrington building on campus! If you are experiencing mental health difficulties, you should also consider contacting the Disability Advisory Service.
I hope you try out these tips when you feel stressed! I also encourage everyone to tell us their own ways of coping with stress. Do contact the university’s welfare team as they are here to help and support students.
Tell us and other students in the comments:
What’s your tried and tested way to cope with stress?