Facts and advice on stress
We all experience stress at some point in our lives and it is common for student life to be stressful at times. As a student, you are faced with a range of new and exciting challenges that can also sometimes create stress.
When does stress become a problem
Short-term stress is not dangerous for us, it is a natural mechanism that we are born with and can increase our capacity and performance.
Long-term stress can become a problem in the long run, affecting both studies and life as a whole. To ensure that your studies do not become too burdensome, it is important to be aware of the physical and psychological reactions to prolonged stress; you may:
- have difficulty sleeping
- feel exhaustion that is not temporary
- feel restless, having difficulty relaxing and unwinding
- feel irritable and have a short temper
- become depressed or anxious
- experience memory loss and difficulty in focusing
- get heart palpitations, high blood pressure or feeling that it is difficult to breathe
- develop stomach problems, such as gastritis, diarrhoea or constipation
- get headaches or feel stiff, tense and aches in the body.
Tips for managing stress
Review your situation - and change what you can and want to do.
Try to stop and take stock of your situation and see if there are concrete things you need to change. Things you want to change and can change, try to make them happen.
What do you need to accept?
Some things cannot be influenced or changed even if you want to. To reduce stress, it is important to find ways to accept them instead.
High demands
Are the demands coming from yourself or are you experiencing high demands from your environment? Think about what is important to you and what is reasonable to achieve this. Sometimes you need to prioritize and not do everything at the same time.
Let it take some time
It can take time to make changes and feel the impact of them. Try to be patient.
Studying
Many students experience stress related to their studies. The pressure to "make it" can be heavy and the pace is fast. It is important to plan and find a balance between studying and recovering. Study techniques can take time to find and you may need to experiment to find what works for you.
Relationships and social life
What relationships do you enjoy and are there any relationships that make you feel less good? Try to prioritize your time with the people, groups and contexts that you enjoy and that give you recovery.
Finances
As a student, it can be difficult to make ends meet. Make a budget to forecast your future income and expenses. Getting an overview and making a plan will ease the stress.
Being able to say no
There can also be too much of what we find fun and stimulating, saying yes to things without thinking about whether we have enough energy for them. Try waiting to give an answer when you receive a request and take a moment to think about what a "yes" or "no" will mean for you and whether it is a good idea or not.
Connected
Being constantly available and keeping track of everything that happens can contribute to stress. Try to have moments during the day when you put your phone/computer away and don't have notifications on.
Sleep
As an adult, you need 6-8 hours of sleep for your body and brain to rest and recover. Prioritize your sleep and think quality over quantity. Practice finding ways to relax if you have trouble falling asleep or wake up easily. Regular bedtimes, sleeping at night, not taking "naps" during the day, sleeping in a dark and cool bedroom, physical activity during the day all may improve the quality of your sleep and make it easier to fall asleep.
Alcohol and drugs
Partying and drinking alcohol can be perceived as reducing stress for the moment and making it easier to relax, but the experience is short-lived. Instead, alcohol as a means of relaxation can make you more sensitive to stress and anxiety and make you feel worse.
Test your stress level
- Test your stress level External link, opens in new window.
The test is only available in Swedish.
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