Academic life is a rich tapestry of experiences. There is the excitement of acquiring new knowledge and skills, the joy of forging new friendships, and the exposure to a diverse range of perspectives and ideas. It's also a journey of independence, often the first time away from home for many students.
However, many students also experience the anxiety of being in a new environment, the stress of keeping up with in-class assignments, research papers, and exams, and the pressure to do well.
If not managed, the stress and anxiety can diminish the excitement and enjoyment of obtaining a qualification.
Why you need stress
When we think about stress, we usually see it as something negative. Often, we end up becoming stressed about being stressed. Our self-talk follows thoughts like the following:
I am stressed.
I shouldn’t feel stressed.
There is something wrong with me because I am stressed.
I need to get rid of this stress.
No one else seems stressed.
There must be something wrong with me if I am so stressed and everyone else seems calm.
This self-talk feeds into feelings of stress, and we end up with higher levels of anxiety.
The aim is not to spend our energy trying to get rid of stress. The aim is to use the energy of stress to invigorate us to achieve success.
Stress that invigorates us and fills us with confidence that we can succeed is called eustress.
When stress tips from eustress to dis-stress, we feel overwhelmed by all we must do and think our resources are insufficient to deal with things successfully.
Quick Summary for managing stress
Stress is part of life and living. The aim is not to eliminate stress because that is spending energy trying to achieve the impossible.
You need some stress because it gives you the energy and confidence to achieve your goals. This positive stress is called eustress.
Problems arise when we begin to feel dis-stress, that is, we feel overwhelmed by everything and begin to believe we will not succeed.
Example of eustress or stress in its healthy range
When our stress levels are in the healthy range, that is, in eustress, we will demonstrate some or all of these behaviours and attitudes.
We will be confident we can manage our course assignments and study requirements.
This sense of confidence enables us to plan and prioritise what to study first, allocate time to research, and draft assignments.
If we do not understand something, we are confident that we can ask our lecturers for assistance.
Because we prioritise our tasks and can ask for assistance, we sleep well at night, which means we feel refreshed each morning to face the day's challenges.
We don’t waste emotional energy comparing ourselves to other students because we know we are working hard and doing our best, which is all that matters.
We spend time with friends and do things that make us feel relaxed and happy because we know that taking a break from studying is not a waste of time but a renewal of our energy and enthusiasm for studying.
Example of what happens when our stress levels tip into dis-stress
When our stress levels tip into dis-stress, our behaviour and attitudes are the complete opposite.
We can’t prioritise our study load because we feel completely overwhelmed by everything.
We start one task but then get distracted or find it too difficult, so we shift to do something else. We feel like a car spinning its wheels rather than driving to a destination.
Because we haven’t prioritised what to do, we do everything at the last minute. Consequently, our work is rushed. We don’t have time to ask for help if we don’t understand something.
We have trouble falling or staying asleep because our minds always think about what we must do. We wake up each morning feeling tired and exhausted, which adds to our feeling of being overwhelmed and unable to cope with the challenges of our study course.
Asking the right question
Rather than asking, “How do I get rid of stress?” A better question is, “How do I keep stress in its healthy range?”
In other words, “How can I use stress to energise and give me confidence in my studies?”
The answer to this question is learning the importance of self-care.
The importance of self-care
The following are some strategies and tips to assist you in caring for yourself so that stress does not become dis-stress and develop into a problem.
Healthy lifestyle choices
1. The importance of sleep
Sleep is essential for allowing the body to recalibrate and recover from the day. Negative stress usually disrupts sleep patterns, contributing to feelings of exhaustion and overwhelm.
Knowing what helps you sleep and what disrupts your sleep pattern is important when prioritising sleep. For example, some people can drink coffee in the evening and still sleep for eight hours; for others, having coffee in the afternoon will keep them awake and disturb their sleep. Some people can fall asleep with a radio on; others need silence.
What is important is learning what you need to ensure sufficient sleep to stay in a state of stress.
2. Some form of exercise
Some form of exercise, even a brisk walk, helps manage stress levels. This is because the endorphins released when exercising counterbalance the anxiety that comes with stress. It is essential to make time during the week to engage in some form of exercise.
3. Take regular breaks from study
This sounds counterintuitive, particularly when trying to complete an assignment or study for an exam. However, taking regular short breaks can prevent burnout and enable you to stay mentally engaged with what you are doing.
When you are stuck with a problem and cannot find a solution, taking a break and doing something relaxing can be the circuit breaker that helps you find the solution. When stressed and anxious, we feel we can’t take breaks and must persevere with studying or completing the assignment. The result is often frustration, and things seem to take longer. When we allow ourselves to take a break, we return to the task refreshed, often with innovative ideas for completing the task at hand.
Use technology wisely
When you have a break from studying, scrolling through Snapchat, TikTok, Instagram, or other social media platforms may not energise or refresh you.
The other aspect of scrolling through social media is the hypnotic effect, which can cause you to lose track of time. What was meant to be a fifteen-minute break ends up being forty-five to fifty minutes. Instead of being refreshed and energised, you feel guilty and anxious that so much time has passed. It is also difficult to pick up your train of thought after so much time has passed.
It is helpful to track how you use technology, whether it is a way to relax or to distract yourself from achieving your goals.
Set Realistic Goals
It is essential to set realistic goals. Realistic goals are SMART goals
Smart goals are
Specific
Measurable
Achievable
Relevant and
Time-bound.
Learning to set SMART goals is a skill and technique that will be useful throughout your working career.
Many people, not just students, do not know how to set SMART goals. Instead, they set unrealistic goals that cannot be achieved in the time available to them. Setting unrealistic goals makes it easy to fall into the trap of negativity.
We blame ourselves for not achieving the goal we set and use it as proof we are not competent rather than acknowledging the fault was with the goal we set, not with ourselves.
We fall into the trap of thinking it is pointless to set goals because they are unachievable rather than acknowledging that goals can be helpful when they are realistic.
The other aspect of goal setting is to reward yourself when you achieve your goal. Very often, we keep pushing ourselves to achieve the next goal.
When we take time to reward ourselves and celebrate the goals we have achieved, we keep our morale high and stay motivated. Being motivated and having high morale helps to keep us in eustress.
My stress levels are too high
Perhaps you are aware that your stress levels are too high. Rather than feeling confident and energised by your course of study, you feel overwhelmed by everything.
What to do in this situation?
Like so many things about stress, the thing to do is the exact opposite of what we feel.
When we feel stressed and overwhelmed, we often feel we must manage these feelings ourselves.
We can feel shame that we are not coping as we think we should. If our families do not understand the importance of mental health and wellbeing, they may not be able to understand how we feel. This may increase our feelings of loneliness and having no one to talk to.
Help is available
It is important to remember that help and assistance is available.
Support from TMC Academy
TMC Academy is a supportive community for students.
Lecturers are willing to assist students with their academic study, and students can approach their lecturers without feeling shame and have confidence in knowing that the lecturers will help them understand and manage their course requirements.
Pastoral Counselling
TMC has a pastoral counselling service for students and can assist students in finding solutions to the following issues:
Transition to higher levels of learning
Procrastination, motivation and other academic problems
Self-esteem and confidence issues
Stress, anxiety and depression management
Difficulties in interpersonal relationships (peers, parents, etc.)
Cultural and diversity awareness
Time management
Power of Friendships
Sometimes, taking the risk to share how we feel with our friends allows us to realise that we are not the only ones who struggle with anxiety and stress. Realising that others are also experiencing stress helps us normalise our feelings. Being honest is also a great way to deepen and strengthen the friendships we develop. True friends are honest with each other.
Academic study doesn’t have to be so stressful we feel overwhelmed. It isn’t about getting rid of the stress. It is about looking after ourselves in healthy ways so we are energised and feel confident and competent in achieving our course of study.
When stress becomes too much, it is essential not to isolate ourselves or think something is wrong with us but to reach out to our lecturers, the pastoral counselling service at TMC, and our friends.
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