Stress management

Stress has a negative connotation for most people. It’s something you most likely want to avoid.
However, some stress isn’t bad at all. Challenges that cause a certain amount of stress - like studying abroad - can make you feel alive.
Moreover, stress can help you perform better, benefiting your focus.

Learn how stress can be - or become - your friend (video, 15’)

However, if you experience too much stress, there are adverse effects.

Discover how stress can affect your brain (video, 4’)
Watch how stress affects your body (video, 5’)

There are many ways to manage your stress

• Change the cause of your stress if you can

For example, makeup if a dispute with a friend causes stress.

• Change the way you perceive your stressful situation

For example, instead of thinking, “I will never pass my course”, tell yourself: “I will do my best and see how it goes.”
Easier said than done, we know. It will take some rehearsing to get the hang of it, but these helpful thoughts will become more automatic if you keep repeating them.

• Change the effect of stress on your mind and body

Try to find a way to relieve stress that works for you.
For example, relaxation exercises, walking in a forest, running, listening to music, talking to a friend.

These exercises can help you relax:

• Training for the neck, shoulders and back (video, 5’)
• Breathing exercise (video, 3’)
• Body scan (video, 8’)
• Or check out ten apps to relax (website)

Recognise that, considering the circumstances, it is normal to feel anxious and worried occasionally.

• How you can deal with stress as a student (video, 9’)
• What is stress, and how to deal with it? (video, 3’)

Tip
Discover everything about stress and what you can do about it (website + self-help programme)

Of course, you worry from time to time about your studies, your family and your friends.
Are your worrying thoughts taking up too much time?

Try one of the following techniques to stop your worrying thoughts

• Find some distraction

Watch a series or movie, read a book, (video)chat with your family, or go for a walk with a friend.

• Put off your worries

Reserve a particular moment every day for worrying.
At this moment, you can think about everything that worries you.
If you notice you start worrying at any other time of the day, tell yourself: "This is something to worry about in my worry time." You can write down your worrying thoughts to remember them later.
When your worry time is there, you can eventually ruminate about everything on your list for about 15 minutes. It can help you write down your thoughts, e.g., in a diary.
It's time for some distraction when the 15 minutes are over (see above).

• Realise that worrying isn't helping you

It doesn't lead to great insights but narrows your view and enlarges the situation.

• More tips needed?

- Read more about excessive worrying and what to do about it (website)
- Learn how to stop worrying (website)
- Get the book 'The Worry Trap' (Chad Lejeune) in the university library

Contact your study coach or a student psychologist for help.

These tips can help you stay motivated:

• Promise yourself little rewards
  Every time you’ve reached a goal, give yourself a small reward (e.g. (virtual) social contact, a fun break, going wild on your favourite song, something tasty …)
  → Find some inspiration for rewards (website)
  
  
• Study together
  Seeing others study motivates you to do some study work as well.
  So try studying together in the library, at home, or schedule online sessions via video chat.
  
  
• Look for inspiring quotes and put them on your walls or your computer desktop.
  Read them when you feel your motivation dropping.
  
  
• Maintain your productivity
  Tick off tasks from your to-do list and focus on how much you’ve done already.

• Learn more about motivation and how to boost it (website)
• Check these five ways to study when you don’t feel like it (video, 13’)
• This is how you can study boring topics (website)
  
  
• Find some inspiration with these 12 tips (website)
• Get more work done with these 16 motivation tips (Infographic)

• Time to try some things

This website offers many tips on how to deal with stress. Now:

• Write down the ideas and tips you want to try
• Choose one idea or tip to start with
• Pick a date and a time and try out the new idea

Check out our topic, ‘self-regulation’, for more tips to make your resolutions successful.

• Make an appointment

Would you like some personal advice?
Would you like to personally discuss how to manage stress with a study coach?

→ Don’t hesitate to make a free appointment with one of the study coaches of your programme, online or on campus! The study coaches are happy to help you.