Introduction
If you have just looked at the chapter opener and found that you have scored a mixture of 3s, 4s and
5s, do not be alarmed; there is nothing unusual about you. You do not want to add “filling in
questionnaires about stress” as a further potential source of stress. University and college life is very
busy and it always coincides with some change in your life: leaving school, giving up a job, deciding to
return to education, coming back from travelling, living away from home, etc.; and this combination of
factors means you are likely to encounter stress.
So what is it?
Stress is a set of physical, psychological, and emotional responses to the world around us. It is how
we react to situations like being late, being caught in a traffic jam, having to confront someone about
something, right through to more extreme circumstances such as bereavement, break up of
relationships, or the loss of a job. Not everyone has the same response to the same circumstances
and some of us become more easily stressed than others. What matters is that you can recognise the
signs of stress in yourself and that you can deal effectively with that stress.
Tell-tale signs
We all react differently, but there are a few symptoms that are often associated with stress and each
person might suffer from different combinations of these.
 Headaches, back ache, and stomach cramps (not all at once, hopefully)
 Troubled sleeping patterns; either not being able to sleep, or not wanting to wake up in the
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mornings
Being irritable and impatient with other people
Feeling constantly tired even if you have had plenty of sleep
Not wanting to eat or eating everything you can get your hands on
Starting several tasks, but not completing any
Not wanting to do anything at all
It’s not all bad
You might think that with the number of CDs, scented candles, shower gels, and chimes that are
supposed to keep you calm and relaxed, stress is an entirely bad thing. Actually it is a natural and,
indeed, an essential part of life. It is the body’s set of well-developed responses to stimuli from the
world. Without a stress response we could not function. Distress, when we suffer from overload and
cannot function properly, is the destructive side of stress. Eustress is the positive side of stress,
excitement, delight, and enthusiasm.
Find your own level
We do not all eat the same amount of food, need the same amount of sleep, or lead identical lives,
and our responses to stress are equally varied. Some people work much better under a certain
amount of pressure, e.g., an approaching deadline, while others work much better by planning ahead
and avoiding pressure. It is fairly easy to tell what you are like. If you find ideas come to you quickly
and you can express yourself clearly when you are up against it, then you probably thrive on
adrenalin; if this brings out the worst in you, then you probably do not.
Stress and study
Studying brings its own particular set of stresses. Something seemingly minor like not being able to
get hold of a vital textbook or not being able to find a tutor when you really want to speak to him or
her can leave you feeling very fraught. Coping with examination preparation, project deadlines, and
dealing with the consequences if you do fail an exam, or get seriously behind with assignments are
just the sort of things that can contribute to your feeling very stressed. Having doubts about the
course you have chosen and what you will do afterwards are also factors.
Stress strategies
What you can do about stress really falls under two headings; first of all, there is the possibility of
avoiding potential unpleasant stress in the first place by good planning. Of course, this can only cover
the predictable sources of stress: several assignments to be handed in, revision to do on top of
attending job interviews, giving a presentation when you do not like public speaking, and so on.
Unfortunately, there are always situations that you can’t foresee: a problem in a relationship, a crisis
at work, and an unexpected drain on your finances. Since not all stress can be avoided, you also need
to develop techniques for coping with stress when it does arise.
Avoidance tactics
Good time management, so beloved for every employer, and mentioned earlier in this chapter, is one
of the most useful strategies you can develop to avoid stress. This is covered in Chapter 11(should
chapter references be included as they aren’t used to organise content in the CWS? Consider
rewording), but here is a quick reminder of some of the things to do.
1. Plan your time carefully.
2. Prioritise tasks.
3. Try to minimise sources of distraction and interruption.
4. Above all, be realistic.
Remember, most of us underestimate how long it will take to research, write, check details, etc.
The best laid plans
Planning is a key skill in avoiding stress, however, there is a very important point here. There is no
value in having really well defined plans, with lists, and timetables and cross-references, etc., unless
you act on them. Try to be realistic about what you can achieve, so that you can tick things off and
feel successful. Have another look at the previous chapter on time management again to remind
yourself about this. Planning means that you are able to anticipate when the busy times will be, and if
something unexpected comes up, you can deal with it without everything else falling apart.
Stress and time
Feeling that you do not have enough time to do all the things you are supposed to do is one of the
most commonly reported causes of stress. This is often true when you are studying, where you have
to balance the time spent on several assignments with the time spent doing paid work, carrying out
family duties, and trying to keep some kind of leisure and social life going. Look back at Chapter 11
(should chapter references be included as they aren’t used to organise content in the CWS? Consider
rewording) on time management, which gives plenty of advice and ideas on tactics for managing your
time effectively. Feeling more in control of time will certainly help you deal with stress.
Avoiding stress
If you can’t avoid unpleasant stress, there are ways of getting through it. Eating good food without too
much tea, coffee, and alcohol and allowing yourself enough time to sleep properly are two good
starting points. Physical exercise is also really useful, even if it only consists of going for regular walks.
Dancing, swimming, joining a gym, (provided you use it once you have joined it), or getting involved
in any sport that you already enjoy or have always fancied trying are also useful.
Just relax
It can be highly irritating when people tell you to “just relax” and you feel you could hit them just for
mentioning it, but learning to relax really is useful. You can often find local relaxation classes, and
even if you can’t do these, giving yourself time to be quiet and calm and to concentrate on your
breathing for a few minutes really can take away that very overwrought feeling. You will also know the
things that help you relax: listening to music, reading a non-academic book, going out somewhere, or
just being with friends can all eliminate the unpleasant side of stress.
A problem shared is a problem halved
Wherever you are studying, there will be some kind of support system in place; you are likely to have
been allocated a personal tutor and the majority of universities and colleges employ a variety of staff
who can help you: financial advisers, accommodation officers, and personal counsellors. The titles of
support departments vary and you should find out all about this in your first week of study; look out
for titles like:
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student support
student welfare
student advice
student counsellor
personal counsellor
Your student union can also point you in the right direction.
Stress at work
If you have come back to university or college after working for a while, you will be acutely aware of
some of the stressful situations that any job can present you with. It is also true that part-time work
while you are studying may have highlighted potential frustrations such as other people not pulling
their weight, unpleasant managers, awkward customers, too much work to do in too little time, etc.
Learning to manage stress and even turn it to your advantage while you are a student will
undoubtedly be an incredibly helpful, transferable skill to take with you into your long-term career.
And finally
Remind yourself that stress is not all bad. This is really important because accepting that there are
times when you really will feel under pressure is a very significant step towards coping with just such
stressful situations. You can reduce unpleasant stress by getting to grips early on in your course with
all the relevant study skills, such as reading effectively, getting the most from lectures, knowing
where and how to get information, and being able to communicate that on paper and in groups all
feed into how effectively you manage your studies. Most importantly, it will affect how much you
enjoy yourself!