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.
- Headaches or dizziness
- Feeling sick or faint
- Muscle tension or pain
- Stomach problems
- Chest pain or a faster heartbeat
- Blurred vision or tired eyes
- Difficulty concentrating
- Feelings of guilt and low self-esteem
- Struggling to make decisions
- Feeling overwhelmed
- Constantly worrying
- Being forgetful or worsening memory
- 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
Managing exam related stress
We know that the exam period can be stressful and Student Support and Wellbeing Services are here for you.
Please take a look at the main central exams and assessments page, with essential information regarding exams, such as arriving at the Excel centre.
Spectrum Life
Spectrum Life is an online, digitally powered health and wellbeing platform that helps engage, empower and transform student wellbeing. The online wellbeing platform allows you to access wellbeing resources anywhere, at any time.
With a focus on fitness, nutrition, and wellbeing, you can access recipes, workout regimes, and tips on day-to-day wellbeing. Dive into BeCalm to unwind, and access Soundspace for regularly updated podcasts covering a range of topics.
You can find specific exam related support on Spectrum Life here.
You’ll have access to live and on-demand classes from our Digital Gym and wellbeing series, which offer a variety of classes, from yoga to morning HIIT workouts, and meditation to combat fitness.
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.
External support
There are also a number of services and websites that can help you better understand and cope with stress.
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.Every Mind Matters – get your free Mind Plan: personalised mental wellbeing tips and advice to your email inbox
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.
Your Wellbeing Assessment Guide
Guiding you through a healthy and successful exam season.
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.”
‘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.”
Contact Student Support and Wellbeing Services
UCL Student Support and Wellbeing Services phone lines
Learn more about the Student Support and Wellbeing Services Phone Line and the UCL 24/7 Student Support Line.
Visit us
We are here to assist you with questions or concerns you may have about your Wellbeing, Student Record, Fees, Funding or any matters regarding your studies and life at UCL.
Seeing an adviser
Our team provide a safe and non-judgemental space in which you can discuss wellbeing, mental health or disability concerns that may be affecting your ability to study.
