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How to Deal with Stress at University

Stress is a common part of university life. With new responsibilities, academic demands, and social changes, it’s easy to feel overwhelmed. Learning to manage stress effectively can make your time at university more productive and enjoyable. This guide offers practical advice to help you navigate challenges, maintain balance, and focus on what matters most.

A woman trying to de-stress while studying

Understanding Why University Stress Happens

University life introduces major changes. You might be living away from home for the first time, adapting to a rigorous academic schedule, or trying to make new friends. There’s also the pressure of managing finances, keeping up with assignments, and figuring out your future.

These changes can feel like too much at once. Stress often comes from not knowing how to prioritise or handle these new challenges. The key is breaking problems into smaller, manageable pieces and taking action where you can.


Recognising Signs of Stress

Stress doesn’t always announce itself loudly. It can creep in gradually, showing up in ways you might not expect. Do you feel constantly tired or irritable? Are you procrastinating more than usual or losing interest in activities you used to enjoy? These are common signs.

Physical symptoms like headaches, muscle tension, or an upset stomach might also point to stress. If you’re finding it hard to focus, or you’re spending too much time worrying, it’s important to address these feelings before they grow.


Practical Strategies for Managing Stress

1. Get Organised

Organisation can reduce uncertainty and help you feel more in control. Start by making a weekly plan. Write down deadlines, lectures, and other commitments. Then block out time for studying, socialising, and relaxing.

For tasks that feel overwhelming, break them into smaller steps. Instead of "write essay," focus on writing the introduction or outlining key points. Apps like Notion or To do list can help you keep track of what needs to be done.


2. Look After Your Physical Health

Your body and mind are closely connected. Regular exercise improves your mood and energy levels. A simple 30-minute walk, a yoga session, or joining a sports club can make a big difference.

Eating well also supports mental health. Aim for regular meals with plenty of vegetables, whole grains, and protein. Keep healthy snacks on hand, like fruit or nuts, to avoid relying on junk food during busy days.

Sleep is essential. Try to get 7–9 hours each night and find the best sleep schedule for you. Avoid screens before bed, as the blue light can interfere with your sleep cycle.


3. Connect with Others

Having someone to talk to can ease stress. Share how you’re feeling with a friend, family member, or housemate. You’ll likely find that others are facing similar challenges.

If you’re feeling isolated, get involved in university life. Join a society or attend events to meet people with similar interests. Building connections takes time, but it’s worth the effort.


4. Manage Your Finances

Money is a significant source of stress for many students. Start by creating a budget. List your income (like student loans or part-time work) and expenses (such as rent, food, and travel). This will help you see where your money is going and where you can cut back.

Take advantage of student discounts. Apps like UNiDAYS and Totum offer deals on essentials, from groceries to travel. Cooking at home instead of eating out can save a lot. If money is tight, look for part-time work that fits your schedule.


5. Learn to Say No

It’s easy to feel stretched thin when you’re trying to do everything. Whether it’s taking on too many social commitments or volunteering for extra projects, over-committing can increase stress.

Be honest with yourself about what you can handle. Saying “no” doesn’t mean you’re letting anyone down—it means you’re setting healthy boundaries.


Coping with Academic Pressures

University coursework is demanding. You might face tight deadlines, complex topics, or pressure to achieve high grades. Here’s how to stay on top of it all.

Start by understanding your course requirements. Keep track of due dates and plan your work accordingly. If you’re unsure about an assignment, ask your lecturer or tutor for clarification.

Use effective study techniques. For example, the Pomodoro Technique involves working for 25 minutes, then taking a 5-minute break. This keeps your focus sharp and prevents burnout.

Avoid perfectionism. Strive to do your best, but remember that no one gets everything right the first time. Focus on progress, not perfection.


Handling Exam Stress

Exams are a significant source of stress, but preparation can make them less daunting. Start revising early, and create a timetable that covers all your topics. Breaking your study into smaller chunks makes the material easier to absorb.

During your revision, take regular breaks to rest your mind. Staying hydrated and eating brain-friendly foods like nuts, berries, and fish can also improve focus. Avoid last-minute cramming. A good night’s sleep before the exam will do more for your performance than an extra hour of study.


What to Do When Stress Feels Overwhelming

Sometimes stress can feel too big to handle alone. If you’re struggling, don’t hesitate to seek help. Most universities have counselling services where you can talk to someone confidentially. Your GP can also provide advice and resources for managing mental health.

Mindfulness techniques, like deep breathing or meditation, can help you stay grounded. Apps like Calm or Headspace offer guided sessions that are easy to follow.



FAQs

How do I balance studying and socialising?

Plan your time carefully. Use a planner or app to schedule your study sessions and make sure you also set aside time for friends. Prioritise quality over quantity—one meaningful outing is better than several rushed ones.


What can I do if I feel homesick?

Dealing with homesickness as soon as it hits is important as it will only get worse with time if not addressed. Stay connected with family through calls or messages. Decorate your room with items that remind you of home. Explore your new environment and focus on building connections at uni.


How can I manage procrastination?

Start with small tasks. Completing one thing, even if it’s minor, can motivate you to keep going. Learn effective time management skills and use timers or set deadlines for yourself to stay on track.


What if I don’t get along with my housemates?

Living with others can be tricky. Open communication is key. If issues arise, have an honest conversation to address them. If the situation doesn’t improve, speak to your university’s housing team for advice.


How can I stay within my budget?

Track your spending with apps like Monzo. Prioritise essentials and avoid impulse purchases. Batch-cooking meals can save money and reduce waste.


What should I do if I fail an assignment?

Speak to your lecturer or tutor to understand where you went wrong. Many universities offer opportunities to resubmit work or improve your grade. Use the experience to improve next time.


Stress at university is normal, but it doesn’t have to control your experience. By taking small, consistent steps, you can manage challenges and focus on enjoying this exciting phase of life.

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