Stress Awareness Month: Coping with stress at University & spotting early warning signs of burnout

Going to University can be stressful at times, which is why it's important you’re aware of the help and support available to you while studying with us.

We spoke with UAL Counsellor David Stark to learn how to cope with stress, spot early signs of burnout and where to go for help when you need it.

Hi David! Could you start by telling us about some of the most common sources of stress while studying at University?  

Learning is often a source of stress. When we are learning something new, we are often putting ourselves outside of our comfort zone. The growth that we experience when we learn something new often comes with a challenge that can cause stress.

Particular stressors can include deadlines for assignments, procrastinating when you have a heavy workload, crits and presentations in a group setting and completing dissertations and final major projects. Internships and placements can also be a source of stress.

How might stress manifest mentally and physically?  

You may experience disrupted sleep or changes in your appetite. Other manifestations of stress can include holding physical tension in your body such as tight shoulders, headaches or a tense jaw. Some people grind their teeth in their sleep. Sometimes people find stress seeps into their dreams. For others it can lead to overthinking.

Drugs, alcohol and smoking can all make stress-related symptoms worse. Taking on too many responsibilities or setting yourself unrealistic goals are also unhelpful.

What can we do to alleviate or cope with stress while at University? 

Acknowledge how you are feeling: Talk to your friends or family about what you are experiencing. Let a tutor know if you are having a difficult time. Connecting with people and building a good social network is helpful.

Get some exercise: Working out can really help you to work through your stress on a physical level. Also remember to take breaks and do things that you enjoy. Strive to have a healthy balance in your life.

Learn how to be in the moment: Mindfulness can really help with this. Seek out activities that bring you joy. Be more playful. Laughter really is the best medicine. So do things that make you laugh!

UAL has an extenuating circumstances policy. Make use of it if you need to and remember that for units worth 60 credits or less you can self-certify without needing to submit evidence.

What are some early warning signs of burnout and when should you seek professional help?  

Irritability, physical and psychological tension and over-thinking can be warning signs of burnout. A key thing to notice is whether you stop taking pleasure in things you normally enjoy, and your responsibilities feel unmanageable.

Sometimes people who are close to burnout feel overwhelmed and unable to cope. It can feel like your engine is running on empty and there is no more fuel in the tank.

What are some good mental hygiene methods that can help us prevent feeling overwhelmed? 

Recognise if you have a strong inner critic – that internal voice that gives you messages that you or your work are not good enough. Find ways to challenge this voice by checking if your thoughts are based on evidence – opinion doesn’t count!

Be kind to yourself and more compassionate, rather than putting additional pressure on.

Meditation and mindfulness activities can be helpful for stepping away from your stress and getting a new perspective on it.

I’d also recommend monitoring your use of social media and technology and understanding when it may be detrimental to your wellbeing. Consider reducing your consumption of social media if it adds to your stress levels.

The stress bucket is a useful concept. If I imagine myself as a bucket, the things that add stress to my life are like the water filling the bucket. I need release valves that empty the bucket. These could be any of the techniques mentioned for relieving stress.

I’d also like to recommend the book ‘Managing stress’ by Kate Joseph and Chris Irons.

At UAL, the CHAC team offers regular art therapy workshops: How can art therapy or an arts practice in general help us alleviate stress? 

Therapy encourages us to engage with our feelings. Sometimes that doesn’t feel very appealing if we have difficult feelings. But learning how to acknowledge and process what we are feeling is an important life skill that will serve you well at times of stress.

Art therapy allows students to use their creativity in a therapeutic way, which can be cathartic. Doing activities with your hands like knitting is known to be therapeutic. It can be a mindful activity that allows you to be in the moment.

The Counselling, Health Advice and Chaplaincy (CHAC) service at UAL offers a wide range of support for students experiencing stress, including wellbeing workshops and art therapy groups covering subjects such as stress, anxiety, low mood, sleeping and eating issues, engaging with your course, identity and bereavement.

You can also complete our online form to be directed to the best form of support for your needs, or attend a drop-in sessions online or at your College site.

Check out our Help and support webpage for more information on how to access our student services, from Academic Support to assist you with course work to UAL’s Money Management Hub to support you if you experience financial pressure and much more.

Facing climate fears (12 – 21 April)

Some students might also have increased levels of anxiety relating to climate change, which is why our Climate Emergency Network is hosting Facing climate fears: a community discussion around the impact the climate and ecological emergency has on us at UAL.

Take a look at when the workshop is taking place at your College.