While university is an incredible life experience, it isn't always plain sailing. From starting university and meeting new people to exams and coursework, many students can feel overwhelmed. So, we're sharing some anxiety tips for students to help keep you healthy and happy.
Make time for physical activity
We understand that university life is busy, but finding the time to be physically active helps your state of mind. Over the years,
research has found that regular exercise has a positive effect on reducing anxiety symptoms. Here are some of the ways exercise may help alleviate your anxiety:
- Release of Endorphins: Exercise stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and mood elevators.
- Stress Reduction: Physical activity can help reduce the body's stress hormones, such as adrenaline and cortisol.
- Improved Sleep: Regular workouts can contribute to better sleep quality. Sufficient and restful sleep is essential for overall mental health, and disruptions in sleep patterns can contribute to anxiety symptoms.
- Distraction and Relaxation: A great workout can help you get out of your head and into the moment, serving as a distraction for any anxious thoughts.
We understand these are anxiety tips for students and finding time in your busy schedule can be tricky. You don't need to be running half marathons every day. Instead, block out 20-30 mins daily and take it from there. Most importantly, exercise should be something you enjoy, not a chore! So, find something you enjoy and make it a priority.
Try breathing techniques
Breathing is closely linked to the nervous system. So, when we can control our breathing, we can change how our body responds to stress. According to
Dr John Kennedy, "Deep, controlled breathing with extended exhalation stimulates the vagus nerve, causing a fall in heart rate and blood pressure and, when practised regularly, feelings of calm and relaxation."
Here's one technique from the NHS website:
- Let your breath flow as deep down into your belly as is comfortable without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach five at first.
- Then let it flow out gently, counting from 1 to 5 again if you find this helpful.
- Keep doing this for at least 5 minutes.
You will benefit most from practising breathing techniques regularly in your daily routine. You can also incorporate breathwork techniques using yoga and pilates. So, you can tick off two things at once!
Practice good sleep hygiene
According to
Mind, if you're having problems sleeping, you might be more likely to feel anxious, depressed or suicidal. While it can sometimes be easier said than done, sleep should always be prioritised.
Sleep hygiene refers to specific practices and habits that promote good and consistent sleep. It involves creating an environment and adopting behaviours that support your healthy sleep pattern. This may include sticking to a consistent sleep schedule, developing a relaxing bedtime routine, limiting screen time, and avoiding caffeine, for example.
There's no one-size-fits-all approach to getting enough sleep; it's all about finding what works for you.
Write your thoughts down
While we're on the topic of sleep if you often find anxious or racing thoughts keeping you up at night, writing down your thoughts and feelings may be helpful.
According to Medical News Today, evidence suggests journaling can be a valuable strategy to help combat anxiety, reduce stress and support mental health.
Whether you want to make journaling a conscious daily practice or would prefer to keep a pad and pen next to your bed to help settle your racing mind, it's certainly worth giving it a go.
Nourish your body
In addition to getting enough sleep and regular physical activity, it's also essential to prioritise nourishing your body with healthy foods and plenty of water to support your physical and mental health. So, prioritise getting at least 2 litres of water daily and incorporating plenty of fruit, vegetables, whole grains, and protein into your diet.
Speak to a professional
It's important to note that while these tips may help ease your symptoms, they are not a replacement for professional mental health treatment. If you're experiencing severe anxiety symptoms or suffering from any other mental health concern, you should consult with a healthcare professional to determine the most appropriate treatment plan, which may include a combination of therapy, medication, and lifestyle modifications such as the tips listed above.
Finally, while anxious thoughts may leave you feeling isolated, try to lean on friends, family
and support services available to you.
That’s it for our best tips for anxiety for Students. Novel offers student housing in Glasgow with onsite facilities, including a gym, communal living areas, and apartments naturally designed for calm and peace.
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