Six tips to manage stress

8 April 2022

Controlled amounts of pressure can sometimes be helpful in increasing our productivity but being under a lot of stress for longer periods – something called chronic stress – can become a problem for our physical and mental health.

We know that student life can often be stressful, so we wanted to offer some top tips to manage that stress and seek help if you need it.

1. Exercise

How can sweating and suffering in the gym alleviate my stress, you ask? It’s good to bear in mind that our body produces happiness hormones called endorphins, during exercise, and reduces the levels of the body’s stress hormones, cortisol.

You can sign up to great online classes run by UWL Students' Union. Or, you can always go for a brisk walk or jog in one of your local parks and re-connect with nature.

2. Self-care

You’ve probably heard the phrase ‘self-care’ thousands of times over the past year. It’s all over social media – and for good reason!

It’s easy to forget about taking care of ourselves whilst we are busy working, studying and taking care of others. Charging our own battery is really important for us to function properly. Imagine not charging your phone every day!

We all have different ways of taking care of ourselves: reading a good book, going for a walk in the sun, watching Netflix, or talking to a friend. Find your own self-care routine and take some time out from the daily grind!

3. Take a breath

Mindfulness, relaxation and breathing techniques are all great ways to improve your mental health and manage stress.

A quick guide to breathing techniques

Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.
Hold your breath for a few seconds.
Exhale very slowly.
Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. Listen to a short meditation here

Listen to a short meditation.

4. Eat well

Eating a balanced diet can help to improve mood, increase energy levels and help you think clearer.

Stress can deplete certain vitamins in your body and cause physical symptoms like headaches, tummy pain or fatigue. Eating a diet rich in fruits, vegetables, and fibre (switch that smoothie-maker on!) will allow your body and mind to regenerate.

In addition, your brain needs energy (20% of all energy needed by the body is used by the brain). This energy comes from blood glucose, and the glucose in our blood comes from the carbohydrates we eat. Good carbohydrates like wholegrains, oats or nuts will help you stay focused without a sugar crash.

For more information, check out the NHS website.

5. Spend time with a furry friend

There is growing evidence to suggest that companionship between humans and animals can play an important role when it comes to mental health – in particular, for those who experience stress, depression, post-traumatic stress and anxiety.

Just walking a dog for an hour or cuddling your pet can reduce stress and help to make you feel more relaxed.

Don’t own a pet? You can walk other people’s dogs through services like Borrow my Doggy or you can sign up for one of the popular puppy yoga classes around London!

6. If you need help - just ask

At UWL, help is always available. If you find yourself feeling overwhelmed, it’s important to remember that you’re not alone. We offer a whole range of support for your wellbeing, including welfare support, health advice, and a student counselling service.

You can access all these services via the Student Hub. The University is also now offering free access to Togetherall – a new service that provides resources, courses, and a safe peer-to-peer platform to enable our community to get support and feel better.