Some stress is normal, even helpful, it can motivate you to stay focused or rise to a challenge. But when that stress becomes constant, overwhelming, or starts to impact your wellbeing, it’s time to take a step back and find ways to manage it.

This guide will walk you through practical tools and techniques to help you reduce stress, stay mentally healthy, and feel more in control during even the most intense academic periods.

Understanding Academic Stress

Academic stress doesn’t always show up in obvious ways. It might look like racing thoughts when you’re trying to sleep, snapping at people over small things, or procrastinating because the pressure feels too heavy. It can also show up physically as headaches, fatigue, stomach issues, or a constant sense of restlessness.

It’s important to remember that feeling overwhelmed doesn’t mean you’re failing or not coping. It means you’re human and it’s a signal that something needs your attention.

By recognising the signs early, you can take proactive steps to manage stress before it escalates into burnout or anxiety.

Everyday Strategies for Managing Stress

You don’t need to wait for a crisis to start taking care of your mental health. Here are some simple, everyday strategies that can help reduce academic stress and support your wellbeing.

1. Break Tasks Into Manageable Steps

When everything feels urgent, it’s easy to panic and freeze. Breaking your workload down into smaller tasks can make it feel less overwhelming and more achievable.

Try using a simple system like:

• List everything you need to do (get it out of your head and onto paper).
• Prioritise by urgency and importance.
• Set micro-goals for example, write 200 words instead of “finish essay”.

Small wins build momentum. Even ten focused minutes can be a good starting point.

2. Use Timers to Stay Focused

The Pomodoro technique, 25 minutes of focused work followed by a five-minute break — is a popular and effective method for staying on task. It reduces the urge to multitask and gives your brain regular recovery time.

Apps like Focus Keeper, Forest, or even a basic timer can help you get started.

3. Create a Study Routine That Works for You

Stress often builds when you don’t have a plan. Creating a simple daily structure can help you feel more grounded and in control.

This doesn’t mean every minute needs to be scheduled — just aim to include:

• Time for focused work
• Time for rest and food
• Time for movement or fresh air
• A clear stop point in the evening

When your day has rhythm, it’s easier to keep going without burning out.

What To Do When You Feel Overwhelmed

There will be moments when things feel too much — and that’s okay. Here are some quick techniques to help you reset when stress spikes.

1. Ground Yourself With Your Senses

Use the 5-4-3-2-1 method to bring yourself back to the present:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This exercise pulls your focus out of your head and into your body, helping you feel calmer and more centred.

2. Move Your Body

You don’t need a long workout — just five to ten minutes of movement can help. Walk around the block, stretch at your desk, dance to a song. Physical activity helps release tension and boosts mood-boosting chemicals like endorphins.

3. Practice a Breathing Technique

Try this quick breathing reset:

• Inhale through your nose for four seconds
• Hold for four seconds
• Exhale slowly through your mouth for six seconds
• Repeat a few times

Slowing your breath tells your nervous system that you’re safe, which helps bring down the physical symptoms of stress.

Build Protective Habits Over Time

Managing stress isn’t about avoiding it completely, but building resilience over time so it affects you less and passes more quickly. Some helpful long-term habits include:

• Regular sleep - Aim for consistency, even if it’s not perfect.
• Nutrition - Fuel your body with regular meals and plenty of water.
• Connection - Stay in touch with friends or flatmates, even when you’re busy.
• Boundaries - Learn to say no when your plate is full.
• Self-compassion - Talk to yourself the way you’d talk to a friend.

The more you care for yourself during the quiet moments, the better equipped you’ll be when pressure rises.

If You’re Feeling Stuck, Reach Out

There’s no shame in struggling with academic stress. It’s a common and valid experience, and support is always available.

Consider reaching out to:

• Your university wellbeing or counselling service
• Your personal tutor if deadlines are becoming unmanageable
• A trusted friend or peer support group
• External services like Student Space or Student Minds

Asking for help is not a sign of weakness, it’s an important part of looking after your mental health.

Final Thoughts: You Don’t Have to Push Through Alone

Academic stress can make you feel like you have to do more, try harder, and be stronger. But often, the best thing you can do is pause, breathe, and look at what support you need, whether it’s a better plan, a short break, or someone to talk to.

Your wellbeing matters as much as your grades. With the right tools and support, you can manage stress in a way that helps you stay focused, healthy, and grounded, not overwhelmed.

You’ve got this, and you don’t have to figure it out alone.