Stress management tips from a recent graduate

One recent graduate shares their experience of handling academic stress and how they recommend staying keeping it in check while at university.

"University is an amazing experience, and a fulfilling one; it gives you the chance to throw yourself into new things and make lifelong friends. But university life can also be tough.

Stress especially comes to a head when you're looking for an internship, juggling gruelling applications, academics and a social life all at once.

I remember the moment I first realised I was struggling at uni. I was in the library during the Easter holidays. I’d returned to university a week early, I was working on 3 essays at once and I’d just finished my dissertation. I was seriously doubting myself. I’d only just scraped the grade I wanted in two recent assignments.

I felt on edge and started to believe that my work just wasn’t good enough. I always strived to succeed and it was this drive that had secured me my place at university but I was also putting too much pressure on myself."

"Everyone's journey and mental wellbeing is different, so make sure to do what feels right for you, and reach out for professional help if you're experiencing symptoms of mental illness that go beyond occasional periods of stress.

Here are some tips that I've picked up along the way for staying on balance. Please take or leave my advice as you find helpful!"

"When I realised I was feeling unwell, I opened up to people close to me. I was drowning in work, I didn’t feel capable, and it was like carrying around a heavy weight that I just couldn’t put down. Sometimes letting it out does shake a bit of that weight off. Plus, talking to others can help you figure out the next steps for making yourself feel better.

Remember, talking about your anxieties and doubts does not make you weak."

"It’s important to take a break from work. And having a sense of community with like-minded friends is a great way to keep yourself mentally well. Societies and sports let you meet people, socialise, have a break from uni work and use different parts of your brain all at once.

From tag rugby to Quidditch, universities have heaps of sports societies to get involved with. Physical exercise has a positive impact on your mental health as well as your fitness, and being part of a team is great for building confidence.

If team sport isn't your thing, you can join a different kind of society. Whether it be an a capella choir or a debating group, you'll have fun while developing transferable soft skills.

When university feels overwhelming, having a hobby or a society can help you relax, unwind and remember that there's more to life than grades. I've always found them to be a good reminder that I'm worthy in more than one way."

"Often when we're stressed, it’s really hard to see yourself and your situation clearly.

It helps to take a step back and contextualise; remember that a bad grade does not equal a bad academic year. Talking to friends about your concerns can help you to more positively evaluate the situation as well and work out what your next steps should be.

University studies are just one part of your life. Take time to remember and appreciate the other parts, like your friends, family and home life, hobbies, music taste, interests, jobs, community, values and even your daily routine and favourite foods to make. In the scheme of things, academic worries will look a bit smaller when you recognise your life can be meaningful and rewarding in more than one area.

Try writing a list of things in your life that are going well or that you're grateful for, and you may find your stress a little easier to deal with once put into perspective."

"Don't be afraid to do what you need to in order to feel better – even if it goes against your ideal plans. Both your brain and your body need time to switch off and unwind every now and then, so don't feel guilty for taking it easy when you need to.

Your sleep patterns are important, so don’t just turn to a night out to get your mind off things. Make sure to eat enough and drink water. Let yourself relax and 'switch off' every day at least once. If you feel your stress is getting out of control, reach out and don’t wait for it to feel worse.

Although this one is easier said than done, but please remember that you are allowed to make mistakes and feel down sometimes, and that's okay."

"If you feel that everything is getting too much, reach out to your campus or university wellbeing service. They will have solutions and even concessions for work when you are suffering from stress."

If you’re experiencing intense or long-term anxiety, stress, low mood or physical symptoms, we recommend seeking medical support. You can get in touch with your GP, visit theNHS website or call 111 for immediate assistance.