Preparing for your future after high school and the increasing demand for additional educational qualifications can be stressful. This experience is particularly true for students in higher education. 

Stress experienced by students at university can be attributed to various factors. Academia – or education – has been indicated through research as students' primary source of stress. Additional factors may include financial challenges and pressure from your family. The academic year nearing its end translates into final assessments. This is your final chance to show what you have learned during the year. Studying for examinations is not always a walk in the park, which contributes to your heightened stress levels. 

It is important to recognise how common stress is and to learn how to manage it. That is why – in celebration of Mental Health Awareness Month this October – the Health and Wellness Centre is encouraging students, staff, and the wider university community to participate in the DoDay 30-Day Challenge. The challenge invites you to take a small, intentional action every day this month to support your mental health – from taking a short walk to practising mindfulness or connecting with someone you trust. The moment we feel stressed, we show a type of response – this is part of being human. You have probably heard of the 'fight or flight' response – your body prepares to either run away from danger (or the stressful situation), or your body is ready to tackle it head-on. When you are in the fight or flight response, you may experience the urge to punch someone, grind your teeth, cry, feel intense anger, or experience an upset stomach (such as knots or burning). The flight response might present as excessive exercise, feeling trapped, constantly moving your feet or arms, and feeling restless. 

Did you know that there is also another response? Freezing is when you put yourself on hold – you stay completely still and prepare for the next move. Your heart will be pounding in your ears, you will have a sense that something is going to go wrong, and you may feel heavy and numb. 

Understanding the type of response that you are experiencing will help you address and manage it. Although these are all healthy responses to a stressful situation, a heightened sense of anxiety or stress over a long time is not ideal. And as the examinations are typically stretched over a couple of weeks, each student needs to find ways to soothe their body's responses. Here are some ideas:

Deep breathing

Breathing in and out slowly is an excellent way to trick your brain into thinking it should be calm. Inhale for five counts, hold for five counts, exhale for five counts, and repeat. 

Get moving and walk it out

Walking is another excellent way to trick your brain into thinking there is no reason to be afraid or run away. Walking also appears to boost your creativity and problem-solving skills!

Practise mindfulness

Being mindful is when you focus on the present moment, silencing all the different things running around in your brain. Meditation is a fantastic way of practising mindfulness. 

Share with someone

Find a friend or family member you can talk to – someone you feel safe with. Sharing what you are experiencing will help you regain a sense of control.

Take action DoDay!

The DoDay mental health campaign is driven by the Health and Wellness Centre and Student Counselling and Development (SCD) for October – participate and do something daily to support your mental health and well-being. Download your 30-day DoDay calendar and remember to share and inspire others. 

Seek professional help