Guide
Managing stress, guidance for students
Updated on 24 August 2023
Guidance on approaches to identifying triggers and managing stress.
Stress is what you experience when you are feeling overwhelmed or under a lot of pressure, and usually occurs when you feel you cannot manage or control something.
It’s very normal to experience some levels of stress, especially whilst at university when you are balancing many aspects of your student life. Often, stress can make you feel more motivated and can help you to focus on getting certain things done. However too much stress can begin to impact your mood and body, which could then impact how you live your life.
There are things that you can do to prepare for busy or stressful periods, which can help to prevent stress having a negative impact on your life. Looking after your physical and mental wellbeing can help to build resilience to stress and can empower you through life’s challenges.
Identify your triggers
Understanding what is likely to make you feel stressed, or recognising when may be a stressful time for you can help you to be prepared.
For example:
- Ongoing stressful events (family commitments, experiencing trauma).
- Situations that come up often (exams, deadlines).
- Infrequent events that take up lots of mind space (moving home, travelling).
Taking care of yourself
Self-care is anything that you do to look after your mind and body, and it comes in many different forms. It is vital in ensuring we are looking after ourselves properly, and that we are doing everything our body needs to function efficiently.
Many people don’t see self-care as an essential task and instead think of it as a luxury or a treat. But if we don’t prioritise taking care of our physical and mental health, we can end up feeling stressed, tired, and even ill.
Get good sleep habits
Sleep and mental health are closely connected, which means that a lack of good sleep can have a negative impact on your mental health. Stress can cause poor sleep, so it’s good to embed good habits to make sure you’re fully rested.
Fuel your body and mind
Did you know that the food you eat can affect your mental health and moods? Feeling drained, low, and sleepy can all be caused by a lack in certain nutrients. We can help our bodies through stressful times by fuelling it with all the right things.
Nutrition
Eating foods that are high in fibre can help to support the good bacteria in your large intestine, which helps us to balance your moods and feel happier and more energised. These can include:
- fruits
- oats
- vegetables
- pulses
- dark chocolate
- wholemeal carbs
Additionally, protein-rich foods contain amino acids, which are essential in the production of serotonin (the happy chemical in our brain). Serotonin plays an important role in regulating your mood and sleep. It can also fight against feelings of depression and anxiety. These foods include:
- lentils/beans
- yogurt
- eggs
- tofu
- peanut butter
- mushrooms
Learn more about how nutrition can affect your mood on BBC Food.
Hydration
Your body is made up of 95% water, so it literally needs water to function properly. Drinking enough water can help you to improve your concentration, avoid feeling sluggish, and improve your mood throughout the day. If you struggle to drink enough water, here are some tips to get you on track:
- Carry a water bottle in your bag, and get to know where the refill stations are located around campus (DUSA, library, ISE etc).
- Set a reminder to drink water on your phone or other device’s calendar.
- If you don’t like the taste of water, add some slices of lemon or strawberries to boost the flavour.
Learn more in Mia Nacamulli's talk what would happen if you didn’t drink water?
Caffeine
Caffeine is a stimulant that makes you feel more awake by switching off the tiredness receptors in your brain. For some people, too much caffeine can cause the same type of symptoms as anxiety, such as:
- shakiness
- increased heart rate
- trouble sleeping
If you enjoy a comforting afternoon pick me up, try to swap out some of your drinks for decaf options, like herbal teas, hot chocolate, or even just decaf coffee.
Learn more about the effects of caffeine in Hanan Qasim's talk on How does caffeine keep us awake?
Physical activity
It's good to keep your body active and move around throughout the day, and can be as simple as taking a quick walk around campus or stretching after a long study session in the library.
There are many benefits of keeping active, especially on your mental health, including:
- An increase in the release of endorphins, which are chemicals that improve mental health and boost your energy.
- A healthy way to take your mind off academic stress by focusing on something positive.
- Boosting our happiness by connecting with other people.
- Improving your motivation through learning new skills or achieving goals.
Do something that you enjoy everyday
Focusing on something that brings you joy can create a sense of balance and increase your mental wellbeing. If you’ve had a busy morning of classes, or you’ve been studying in the library for a big exam, make sure to do something afterwards to take your mind off your work.
There are lots of things you can get involved in during your time in Dundee. Everyone is different, so it’s good to find something you enjoy and will feel motivated to keep taking part in. Here are some suggestions of things to do:
- Enjoy nature by exploring the city: Walking around Dundee | Leisure and Culture Dundee
- Get involved in one of over 240 student societies: DUSA Societies A-Z List
Organise your time
To prevent your university work feeling overwhelming, figure out what’s at the top of your priority list and set small achievable goals. Trying to do too much at once can be unrealistic and can make your work feel out of control at times.
Additional resources
NHS Every Mind Matters