Managing stress as a student

Sometimes as a student, it can feel like you're struggling in the deep end with deadlines looming, finances tightening, and exams on the horizon. There are certain unique challenges that student life brings. So, it’s hardly surprising that at times, students may find themselves struggling to cope.

Stress and mental health have a strong link. When stress levels increase, a person’s mental health can take a knock too. Extended periods of stress can also lead to burnout, a state of mental, emotional and physical exhaustion.

That’s why it’s essential to learn helpful coping mechanisms and ways of dealing with the inevitable stresses of life. Below you’ll find some top tips for dealing with student stressors you might be facing in your life.

What is stress?

Stress is the body's response to a harmful life event or threatening situation, regardless of whether the threat is genuine or not.

Stress can affect people in a variety of different ways. What may be perceived as a stressful situation by one person may be of little concern to another. Plus, some individuals are better able to handle stress than others (also known as resilience).

It’s important to note that not all stress is bad. In some cases, small amounts of stress can help you accomplish tasks. For example, feeling "butterflies" in your stomach before a job interview or an important exam. These types of positive stressors are short-lived, and your body’s way of helping you get through what could be a tough situation.

Our bodies can handle small amounts of stress. But we aren't equipped to handle long-term, chronic stress without consequences.

Why student stress is increasing

Modern student life involves unique pressures that have intensified in recent years. Increased academic expectations, social media comparisons, rising living costs, and changing job markets can all contribute to stress. Many students also juggle part-time work, family responsibilities, and long commutes – all of which are factors that can reduce downtime and increase the risk of burnout. Adding this context can help normalise the challenges students face and reassure them that stress is a common experience, not a personal failing.

Signs of stress

Some of the common symptoms of stress to watch out for can be split into four areas: psychological, emotional, physical, and behavioural. The symptoms that affect you will often accumulate slowly. These include:

• Headaches

• Stomach issues

• Raised heart rate

• Concentration problems

• Feeling irritable and snappy

• Eating too much or not enough

• Difficulties making decisions

• Avoiding places and people

How stress impacts academic performance and daily functioning

Stress doesn’t only influence our feelings and emotional responses; it directly affects the brain’s ability to function optimally.

Heightened stress can impair concentration, reduce memory retention, and drain motivation. When these effects accumulate, students may fall behind academically, struggle to start tasks, or avoid situations that feel too demanding. This can create a cycle where stress leads to avoidance, avoidance leads to backlog, and backlog leads to even greater stress. Recognising this dynamic means students can intervene earlier and reduce the effects of stress on academic performance.

How to deal with student stress

It's important to find a healthy coping mechanism that works for you that you can fall back on in times of stress. The stress busters below are free, easy to use and accessible to you.

Spend time in nature

The great outdoors can boost mental health in many positive ways. It raises vitamin D levels, reduces anxiety and provides social interactions. All of which contribute to a reduction in stress. Even a quick ten minutes can improve your day in a whole new way. Next time you're feeling stressed, squeeze in some fresh air and see how it makes you feel.

Talk to a friend

When emotions bubble up inside, they can feel daunting and hard to handle. Talking to a friend you trust can be a great way to relieve tension, laugh it off and break a cycle of negative emotions. When deadlines are looming, a trip to the park, a bike ride or a lunch date might seem counterproductive, but a short break could in fact be the cure.

Write it down

Stressful times can feel frustrating and confusing, particularly if you suffer from a mental health problem. One thing that can help to shift the energy from inside your body is writing it down. You don’t have to be a writer. It could be a bullet point list or even a page of pictures. But the physical act of putting pen to paper can foster feelings of freedom from your emotions.

How HA | Wisdom Wellbeing’s Student Assistance Programme can help

When everything feels like it's all come at once and you’re struggling to cope with the weight of things, don’t be afraid to reach out for support. Most schools, colleges and universities have student support systems in place. It can be scary to reach out for help, but everyone goes through hard times at some point, so remember not to be hard on yourself.

HA | Wisdom Wellbeing’s Student Assistance Programme (SAP) offers a confidential, round-the-clock support system designed to help individuals navigate the emotional, financial, and psychological challenges that contribute to stress. Through the SAP, students gain access to qualified counsellors, structured wellbeing counselling, online self-help tools, and practical guidance around issues like anxiety, academic pressure, relationship difficulties, and financial worries.

If your institution has a Student Assistance Programme with HA | Wisdom Wellbeing, you can get in touch with us via the Wisdom app, where you can speak to a counsellor via Live Chat, telephone or video call.