Under Pressure? You’re Not Alone
Uni life is exciting, but let’s be real – it’s also a lot. Between juggling coursework, social life, part-time jobs, and maybe even living away from home for the first time, it’s no wonder stress and anxiety creep in. In fact, according to a study by The Tab, 69% of students have experienced a mental health issue, and 61% suffer from anxiety.1
With World Mental Health Day being held on 10th October, it’s a perfect time to reflect on how important it is to look after yourself. Mental health is just as crucial as getting good grades or keeping up with your social calendar. In fact, taking care of your mental health can make everything else easier to handle.
So, if you’re feeling overwhelmed, remember you’re not alone. Everyone’s trying to figure out how to balance it all, and while the struggle is real, it’s also something you can manage with the right mindset and tools.
Recognising the Signs of Stress and Anxiety
It’s important to recognise when stress or anxiety is creeping in, so you can manage it before it becomes overwhelming. Here are some common symptoms to watch out for:
Physical Signs
- Headaches or tension in your muscles
- Fatigue or feeling exhausted even after sleep
- Upset stomach, nausea, or digestive issues
- Rapid heart rate or chest tightness
- Difficulty sleeping or insomnia
Emotional and Mental Signs
- Feeling overwhelmed or like you can’t cope
- Irritability or snapping at others easily
- Difficulty concentrating or focusing on tasks
- Constant worry or feeling like your mind is racing
- Low mood or feelings of sadness
Behavioural Signs
- Procrastinating or avoiding responsibilities
- Increased use of alcohol, caffeine, or other substances
- Social withdrawal or avoiding friends and activities
- Overeating or loss of appetite
If you notice any of these signs in yourself, it’s important to check in and address them before they escalate. Taking small steps to manage your stress early on can make a big difference to your mental health.
Building Healthy Habits
Yes, we know you’ve heard it all before, but seriously – taking care of your sleep, diet, exercise, and managing your time really does make a difference for your mental health. Here’s how:
Sleep Hygiene
We get it – sleep seems overrated when there’s so much to do, but trust us, it’s a game-changer. Bad sleep doesn’t just leave you feeling groggy; it can seriously mess with your stress levels. Aim for 7-9 hours (yeah, we said it!) and try sticking to a sleep schedule. Put your phone away before bed – no more doomscrolling – and create a calm environment to help your brain switch off.
Balanced Diet
Food isn’t just fuel – it’s mood, too. Eating a balanced diet with loads of fruits, veg, and whole grains keeps your energy levels on point and your mood steady. Sure, caffeine and snacks are tempting, but too much can leave you feeling drained later. Keep it balanced, and your body (and mind) will thank you.
Exercise
Moving your body = instant stress relief. You don’t need to hit the gym hard – just a 10-15 minute walk is enough to get those good vibes flowing (hello, endorphins!). Find something fun and make it part of your daily routine. It doesn’t have to be intense – just get moving, and you’ll feel the difference.
These aren’t just “nice-to-haves” – they’re key to staying strong, both mentally and physically, during the ups and downs of uni life.
Take Control of Your Time
Organisation is your secret weapon for cutting down stress. Use a planner or apps like Notion or Todoist to break tasks into smaller steps. Prioritise what’s important and work smarter, not harder. With a bit of structure, you’ll feel in control and way less stressed.
Don’t Stay Silent – Reach Out
You wouldn’t keep quiet about a broken leg, right? So why treat mental health any differently? Stress and anxiety are real issues that affect your well-being just as much as physical health, and the best way to manage them is to talk about them. Whether it’s with friends, housemates, family, or a university counsellor, opening up can make a world of difference.
Mental health issues are way more common than you think, and there’s no need to struggle in silence. Universities offer loads of support, from mental health services and helplines to student support networks. Reaching out is a sign of strength, not weakness – it’s the first step toward feeling better.
Finding Calm Amid Chaos
When stress hits, try these simple techniques to ease your mind and get back on track:
- Breathing exercises – Slow, deep breaths can instantly calm your nervous system. Try inhaling for 4 seconds, holding for 4, and exhaling for 4.
- Meditation apps – Apps like Headspace or Calm guide you through quick meditations that help clear your mind and reduce anxiety.
- Progressive muscle relaxation – Tense and relax each muscle group, from your toes to your head, to release built-up tension in your body.
- Journaling – Writing down your thoughts helps process emotions and makes stress feel more manageable. Even just a few minutes a day can help.
The trick is to work these into your day-to-day – just a few minutes here and there can stop stress from piling up. Make these part of your self-care toolkit and you’ll feel the difference!
Creating Boundaries
Sure, a full-on digital detox would be great every so often, but for most uni students, ditching social media completely is asking a bit much. Instead, try to keep a balanced relationship with it. Maybe set aside a dedicated doomscrolling slot – say, 20-30 minutes – and then lock your phone for the rest of the day. You’ll still get your social fix without letting it take over your life.
Let’s be real: social media can mess with your mental health. Scrolling through perfectly curated posts can lead to comparing yourself to others, but remember – not everything you see is an accurate representation of reality. Most people post their highlights, not their struggles.
And the whole fear of missing out? You literally can’t do everything, and trying to will only spread you too thin. Sometimes, saying “no” is the best thing you can do for your mental health
When to Seek Professional Help
If you’ve tried everything and still feel overwhelmed, know that it’s okay to ask for help. In fact, seeking professional support is one of the strongest things you can do for yourself. Mental health struggles can feel isolating, but you’re never alone, and there are people ready to support you.
It might be time to reach out to a professional if:
- You feel constantly overwhelmed or anxious, and it’s not going away
- Stress is affecting your ability to function in daily life
- You’re withdrawing from friends, family, or things you usually enjoy
- You’re experiencing intense sadness, hopelessness, or thoughts of harming yourself
Your university likely has counselling services, which can be a great place to start. There are also external organisations like Mind and Student Minds that offer support, guidance, and resources. Therapy, counselling, or even medical help can feel daunting, but they’re there to help you cope and heal.
Be Kind to Yourself
At the end of the day, remember to be compassionate towards yourself. Life at uni can be tough, and it’s okay to struggle – it doesn’t mean you’re failing. Prioritising your mental health is a lifelong journey, and some days will be harder than others, but every step forward counts.
It’s important to practise self-care. Building resilience takes time, and asking for help when you need it is a strength, not a weakness. You’re allowed to take breaks, to feel overwhelmed, and to reach out when it gets too much.
You’ve got this, and with the right support and care, you’ll make it through.
Sources:
1 – The Tab’s Student Mental Health Survey 2022/23
