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Managing stress

This page covers the definitions of stress, as well as the support and resources available to you.

What is stress?

Stress is what we feel when we are under pressure. It’s a completely normal response which we all experience from time to time. Stress is our body’s reaction to feeling under threat, sometimes referred to as the fight or flight response. It is not dangerous. In fact, a certain amount of pressure can be quite helpful and motivating.

However, if we exprerience too much pressure for too long, we run the risk of a more severe stress reaction.. If stress is not managed, it can have a negative impact on both our mental and physical health.

There are various reasons as to why you may be feeling stressed. The causes of stress could range from feeling pressure during your studies, experiencing family or financial problems, illness, injury, and more. During your time at university, you might be snappy with your flat mates or peers, drinking or smoking more than usual, over or undereating, withdrawing from activities you normally enjoy, and forgetting things easily such as assessment deadlines.

Symptoms of stress

Stress can cause many different symptoms. It's not always easy to recognise when stress is the reason you're feeling or acting differently. It might affect how you feel physically, mentally and also how you behave.

Physical symptoms
  • Headaches or dizziness
  • Feeling sick or faint
  • Muscle tension or pain
  • Stomach problems
  • Chest pain or a faster heartbeat
  • Blurred vision or tired eyes   
Mental symptoms
  • Difficulty concentrating
  • Feelings of guilt and low self-esteem   
  • Struggling to make decisions
  • Feeling overwhelmed
  • Constantly worrying
  • Being forgetful or worsening memory 
Changes in behaviour
  • Being irritable and snappy towards things that may not normally bother you
  • Sleeping too much or too little or having poor sleep
  • Avoiding certain places, people, or responsbilities

Support at UCL 

UCL Student Support and Wellbeing Services are here for you. We encourage you to get in touch and access our wide range of support. Please see here for the support we can provide.


External support

There are also a number of services and websites that can help you better understand and cope with stress.

NHS

The NHS has a list of useful support organisations available for anyone who is suffering from stress.

It's best to speak to a GP, but you may also find it helpful to speak to a free listening service or support organisation.

Visit the NHS website on stress.

You can refer yourself directly to an NHS talking therapies service without a referral from a GP. Find an NHS talking therapies service

Mind

The Mind website has tips for managing stress and building resilience.

Better health : Mind Plan

Every Mind Matters – get your free Mind Plan: personalised mental wellbeing tips and advice to your email inbox

Mental Health Foundation

A nationwide charity helping people to thrive through understanding, protecting, and sustaining their mental health.  
Visit the Mental Health Foundation website.  
Visit the Mental Health Foundation page on how to manage and reduce stress.  

Resources

Read Your Assessment Wellbeing Guide

At UCL, it's normal to have lots of coursework, and in-class tests and exams, which can be a nerve-wracking and stressful experience.  

Student Support and Wellbeing Services created the Assessment Wellbeing Guide to help you look after yourself before, during and after your exams. The guide covers:

  • Spotting the signs of exam stress.
  • Practical tips for managing stress.
  • Wellness worksheets.
  • Maintaining a healthy mind and body.
  • Weekly revision timetable.
  • Advice on supporting a friend.
  • Support resources available at UCL.

PDF iconRead Your Assessment Wellbeing Guide

You can also read our accessible text version of Your Assessment Wellbeing Guide:

FileDownload Your Assessment Wellbeing Guide 2024-25 (Word document)

The guide is provided as a PDF e-booklet and is available to download. You can print out the booklet using the Print @ UCL services


Books on managing stress

'Coping with Stress at University: A Survival Guide' by Stephen Palmer and Angela Puri 

Description: "'Coping with Stress at University' comprehensively covers the main problems and stresses that a student may experience during their university career. Looking at university life from a variety of angles, this book equips the student to be able to deal with stressful situations ranging from exam pressure to relationship problems, from homesickness to managing finances." 

Read 'Coping with Stress at University'.  


'Developing Resilience: A Cognitive-Behavioural Approach' (Second Edition) by Michael Neenan  

Description: "Some individuals emerge from grim experiences stronger in mind and spirit than others who suffered the same ordeal. In this updated and revised edition, Michael Neenan focuses on the meanings we attach to life’s adversities in order to understand how we respond to them." 

Read 'Developing Resilience'.  


'Manage Your Stress for a Happier Life' by Terry Looker 

Description: "This book explains why you feel stressed and how to do something about it." 

Read 'Manage Your Stress for a Happier Life'. 


'The Relaxation and Stress Reduction Workbook' (Sixth Edition) by Martha Davis, Elizabeth Robbins Eshelman and Matthew McKay 

Description: "'The Relaxation and Stress Reduction Workbook' broke new ground when it was first published in 1980, detailing easy, step-by-step techniques for calming the body and mind in an increasingly overstimulated world. Now in its sixth edition, this workbook, highly regarded by therapists and their clients, remains the go-to source for stress reduction strategies that can be incorporated into even the busiest lives." 

Read 'The Relaxation and Stress Reduction Workbook'.