Stress management

Stress has a negative connotation for most people. It’s something you most likely want to avoid.
However, some stress isn’t bad at all. Challenges that cause a certain amount of stress - like studying abroad - can make you feel alive.
Moreover, stress can help you perform better, benefiting your focus.

However, if you experience too much stress, there are adverse effects.

• Discover how stress can affect your brain (video, 4’)
• Watch how stress affects your body (video, 5’)

There are many ways to manage your stress.

Change the cause of your stress if you can

For example, makeup if a dispute with a friend causes stress.

Change the way you perceive your stressful situation

For example, instead of thinking, “I will never pass my course”, think: “I will do my best and see how it goes.”
Easier said than done, we know. It will take some rehearsing to get the hang of it, but these helpful thoughts will become more automatic if you keep repeating them.

Change the effect of stress on your mind and body

Try to find a way to relieve stress that works for you.
For example, relaxation exercises, walking in a forest, running, listening to music, talking to a friend  …

These exercises can help you relax:

• Training for the neck, shoulders and back (video, 5’)
• Breathing exercises (video, 5’)
• Body scan (video, 8’)
• Or check out ten apps to relax (website)

Recognise that, considering the circumstances, it is normal to feel anxious and worried from time to time.

• How you can deal with stress as a student (video, 9’)
• What is stress, and how to deal with it? (video, 3’)
• Discover everything about stress and what you can do about it (website)

Of course, you worry from time to time about your studies, your family and your friends.

Are your worrying thoughts taking up too much time?

Try one of the following techniques to stop your worrying thoughts:

Try to find some distraction

Watch a series or movie, read a book, (video)chat with your family, or go for a walk with a friend.

Put off your worries

Spend a particular moment every day worrying. If you notice you start worrying at any other time, say to yourself: "This is something to worry about in my time dedicated to worrying."
You can write your worries down on paper to remember them later.
When your worry time is there, you can worry about everything on your list for about 15 minutes. You can also write about them, e.g. in a diary.
It's time for some distraction when the 15 minutes are over (see above).

Realize that worrying isn't helping you

It doesn't lead to great insights but narrows your view and enlarges the situation.

More tips needed?

Find out what works best for you!

• More about excessive worrying and what to do about it (website)
• How to stop worrying (website)
• Contact your study coach or a student psychologist for help