What is university stress (and how can I manage it)? 

Picture the scene: the car is full to the brim with pots and pans, bedding, stationary, clothes, electronics… everything you could possibly need for your new home in university halls. As you embark on your next adventure, you’re probably feeling a mixture of emotions – excited about studying something that you’ve found ignites that spark within you and the possibility of meeting some amazing people, but perhaps feeling apprehensive, worried or nervous about how this is going to play out. 

The truth is, as well as being a fun experience, university can also be a particularly stressful time. Whether you’re just stepping into student life, or you’re in your final year of studies, pressures can quickly mount up. While stress can be a good thing – it can push you to reach your goals and do your best – it can also be detrimental to your health if it’s not managed. So how do you recognise the signs of university stress and what can help you cope with it? 

What is student stress? 

Stress is our body’s natural response to challenging situations, threats or pressures that feel out of our control and difficult to manage. In small amounts, stress can motivate us, but too much of it can harm our mental and physical health and contribute to other conditions such as anxiety or depression. 

University, or student stress, stems from the experiences we might have during our time at university, such as working alongside studying, maintaining relationships and living on a budget. Let’s explore the factors which might contribute:

Why do university students get stressed? 

Academic pressure

University comes with hefty workloads, tight deadlines and pressure to excel in studies. For many students in a large cohort, there may be an added element of feeling like there is competition and high expectations placed on individuals in group projects. This might be especially true for people with perfectionist tendencies or who struggle with imposter syndrome. 

Social pressures 

When moving to university, you may already know some of your peers or be meeting new people. Often, there can be a desire to fit in – perhaps you feel like you need to join in on fresher’s week activities, even if they’re not your thing. You might also be balancing a job to help keep on top of finances whilst studying and socialising. All of this, coupled with trying to find your feet, can contribute to stress. 

A big life change 

Whether you’ve moved far away or down the road, or you’re studying whilst staying at home, going to university is a huge life shift. You might be struggling with the demanding workload and trying to find a new routine that works for you, or perhaps you’re feeling homesick, questioning whether you’ve made the right decision. Navigating a new way of life can bring up a host of feelings. 

Financial stress

Tuition fees, accommodation costs, buying resources and budgeting for food and social activities can all mount up. Some students try to offset some of these costs by taking up part-time work alongside their studies. Money worries might disrupt a student’s ability to focus on their work, so it can feel like a never-ending cycle. 

Lack of sleep

Late-night socialising and studying until the early hours can play havoc with sleep. Lack of sleep not only leaves us feeling groggy the next day but can affect our concentration and mood, making it harder to keep up with studies. This might lead to students falling behind and, if not careful, the cycle spirals as students resort to staying up late to catch up. 

Poor diet

A lack of time to prepare meals and smaller budgets can mean that students eat less healthily at university – often turning to convenience meals which tend to be of lower nutritional value. This diet can impact how well the body is able to function, contributing to low mood, stress and difficulty concentrating.

How to recognise stress in yourself 

Stress can present in a number of ways. You might feel:

• anxious
• irritable 
• angry 
• tearful 
• withdrawn 

Mentally, you might:

• feel depressed
• lack confidence
• feel lonely 
• feel hopeless or disappointed in yourself
• struggle to concentrate or retain information 
• find it hard to make decisions 

Physically, you may experience: 

• headaches/dizziness
• pain
• stomach problems 
• fatigue 

If you recognise signs of stress in yourself, your peers or your housemates, it’s key to take action as soon as possible to manage it and prevent it from getting worse. It likely feels overwhelming right now, but there are things you can do to stay on top of stress:

5 ways to cope with stress at university 

1. Talk about your feelings 

Open up, be honest and talk about how you’re feeling with those around you. It might mean a phone call home or perhaps you’ve made a close connection with someone in your accommodation or your course. Whoever it is, knowing you have people around you to confide in and who you can trust is a great first step. By starting the conversation, you might discover that your fellow students are feeling the same way and you can begin to build a support network around you. 

2. Seek professional support

You might initially want to talk to someone completely separate from your work or personal life. Counselling or therapy provides a safe, supportive environment for you to work through your feelings with someone professionally trained to help implement effective coping strategies. Private therapy may be too costly as a student, but it’s worth reaching out to professionals to see if they offer a reduced rate. Your university is also likely to have on-site well-being support services, so don’t be afraid to reach out and ask for some extra support. 

University student counsellor Kate Palmer BA (Hons), MBACP (Accred), comments on the importance of seeking professional support.

“If you are struggling at university – with anxiety, depression or any other feelings that are getting in the way of you enjoying life as much as possible – don’t put off getting some help and support. You are paying a lot for your university experience and your university should provide counselling/mental health support. This might come in the form of in-person, one-to-one counselling, online/phone/IM/email counselling or group work. 

The sooner you sign up the better, as there may be a waiting list. If you have access to private healthcare through your parents or want to contact counsellors who offer concessions for students, then, of course, you won’t have to wait and you will likely be able to do more sessions – as well as having the opportunity to choose the counsellor/therapist you feel most comfortable speaking to.” 

3. Implement strategies that work for you 

Try to create a routine that works for you and stick to it where possible. This means waking up and going to bed at the same time every night and implementing structure into your day around lectures. You might decide to head to the library and get heads-down for a couple of hours before heading back to your accommodation to switch off, for example. Setting boundaries with yourself and managing your time will prevent those dreaded late-night study sessions and give you the space for some much-needed downtime. Remember to schedule time for self-care and other social activities, too!

4. Try a breathing exercise 

Kate Palmer shares a simple routine to help calm stress and anxious thoughts:

• Notice where your anxiety/stress shows up in your body. Do you feel it in your chest? In your stomach? Breathing quickly? Tightness in your jaw or sweaty palms?
• Name it to tame it! “I’m feeling anxious/stressed – there it is in my ….”
• Breathe! Take a deep breath in, and a long breath out. Try counting too – breathe in and count – 1,2,3,4, pause – and breathe out and count – 1,2,3,4,5,6. Do this until you notice a lessening of your physical symptoms.
• When you are feeling less anxious, you can ask yourself, ‘Is there anything I can do about this now? If so, what, when, how? If not, how am I going to let it go?’ Being aware of your feelings can help you identify your stress triggers and allow you to focus on what you can control and let go of things you can’t. 

5. Fill your cup with activities you enjoy 

Lastly, Kate recommends thinking about the things in life that you really enjoy - that, when you are doing them, you aren’t thinking about anything else. Make sure you incorporate them into your day-to-day living. 

Going to university is often regarded as being a time to flourish – to grow personally and professionally – but it’s more than just about studying. The combination of social and academic pressure can see many students tip over into hard-to-manage stress, but this common challenge doesn’t have to overshadow your university experience. By managing your time effectively, practising self-care and seeking support when you feel it’s needed, you can really make the most of student life.