Stress

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• Stress – for better or for worse
• Tips to combat and reduce stress
• Prolonged stress
• The Student Health Centre’s activities
• Make an appointment

Stress – for better or for worse

Stress is something we must constantly face and something we could not manage without. Stress exists so that we can face different challenges and changes, and to help us survive various types of threats – genuine as well as perceived.

The occurrence of stress can be seen as a reaction to an imbalance between the demands we experience and the resources we have to respond to them. A good and supportive social context is important to mitigate the effects of stress. However, the problem is often not the stress itself, but that we spend too little time on recovering.

Lack of energy due to poor nutrition can also increase your susceptibility to stress. Find out more about how diet affects your physical health:

Diet and exercise

Procrastination can trigger stress

Putting things off – procrastinating – is more stressful than doing them straight away. Try to decipher what it is you are trying to avoid instead. Often, it is a matter of not clearly formulating what needs to be done, which can trigger anxiety and stress and make you do something else instead. Procrastinating reduces anxiety and stress for the moment, but often makes the situation worse in the long run. 

Procrastination

Test your stress levels

Take a stress test on alexit.se for a greater understanding of your stress levels. Once the test is complete, you will receive feedback on your stress levels and what you can do about it.

Take our stress test – alexit.se

Tips to combat and reduce stress

A good way to combat stress is to try and stimulate our body’s parasympathetic nervous system, that is, our calming and rebalancing system. This can be done by maintaining a good balance between activity and rest. 

To find a balance, it may be helpful to consider the following:

• keep studies and spare time clearly separate
• in your free time, do things that do not impose any demands
• spend time with people with whom you feel you can be yourself
• reflect on what you want and dare to say no
• eat and exercise regularly, and get about 6–8 hours of sleep per day.

During your studies, it is also important to find time for recovery. You can do this by creating a structure for how much and when to study.

• Set aside an appropriate amount of time for independent study. Decide how long you will study and remember to take regular breaks, at least once an hour.
• Plan according to your time rather than the number of assignments you have. By taking control of your time, you gain clarity about what you spend your time doing.
• Try to specify what you will be doing while studying. The 'Pomodoro Technique' is a good way to structure your studies; it involves a 25 minute focus period followed by a 5 minute break.

Watch a video about the Pomodoro Technique on YouTube

If you find your studies stressful, it may be a good idea to improve your study technique. The Academic Support Centre offers help with study techniques and the various types of writing.

The Academic Support Centre

Prolonged stress

If you do not have a balance between stress and recovery over a long period of time, it may begin to affect your health. This is usually evident through the various ways the body tries to signal that stress levels are too high. 

For instance, you may

• feel extremely tired
• have difficulty sleeping
• get heart palpitations
• have issues with your digestion.

Over time, you will become increasingly tired and eventually you will end up physically and mentally exhausted. It is important to take the signs of stress very seriously. The sooner you notice stress-related problems, the faster you can make changes to prevent the issues from developing further.

Tips for recovery 

Make sure to take some time to relax and create opportunities for rest during stressful periods. This is necessary in order to regain your strength and energy and to be able to recover.

How you work towards recovery is very individual. Try to find your own ways to relax and achieve calmness and tranquillity. This does not necessarily mean that you have to rest; it could also involve exercising or socialising with friends and family. Prioritising hobbies is also a way of relaxing and feeling energised.

It is also important to try and get sufficient sleep. Sleep is essential to the body and brain’s ability to rest and process information.

• Sleep and sleep disorders
• Low mood and depression

The Student Health Centre’s activities

The Student Health Centre offers group activities that can help you handle your stress.

Activities with the Student Health Centre

Make an appointment

For help managing your stress, you can book an individual consultation at the Student Health Centre. You can also get in touch with us if you think that your studies are making you feel exhausted.

Make an appointment at the Student Health Centre