Stress

What Is Stress?

Stress is a natural response of the body. When we face a challenging situation, our bodies release stress hormones. Our heart rate increases, breathing becomes faster, muscles receive more blood flow, and we are temporarily able to perform at a higher level. This response originally evolved to help humans react quickly to danger.

In student life, however, the "threats" are rarely physical dangers. Instead, exams, deadlines, academic pressure, financial concerns, and uncertainty about the future are common sources of stress. While occasional stress is usually manageable, chronic stress can lead to exhaustion, sleep problems, difficulty concentrating, and other health issues.

Why Do Students Experience So Much Stress?

People respond to challenges differently. Whether we perceive a situation as stressful depends not only on external circumstances but also on how we interpret them and what resources we have available to cope with them. 

Common stressors for students include:

• Exams and academic pressure
• Assignment deadlines and time constraints
• Managing schedules and staying organized
• Financial concerns
• Part-time jobs
• Conflicts in personal relationships
• Perfectionism and high self-expectations
• Career and future-related worries

Perfectionism, in particular, can cause significant stress. Students who feel they must always achieve the highest standards often put additional pressure on themselves.

How Can You Tell When Your Stress Level Is Too High?

Stress affects more than just your thoughts. Experts recommend regularly checking in with yourself and paying attention to potential warning signs.

Quick Stress Relief for Immediate Situations

Feeling overwhelmed before an exam or presentation? These techniques can help.

Focus on Your Breathing

Try this simple breathing exercise:

• Inhale for 2 seconds
• Hold your breath for 2 seconds
• Exhale for 4 seconds

A longer exhale helps calm the nervous system and reduce stress.

Get Moving

Physical activity helps break down stress hormones. Even a short walk, climbing a few flights of stairs, or a quick workout between study sessions can make a noticeable difference. 

The 10-10-10 Method

When a situation feels overwhelming, ask yourself:

• How will I think about this in 10 days?
• How will I feel about it in 10 weeks?
• How will I view it in 10 months?

This technique helps create emotional distance and often puts problems into perspective

5-4-3-2-1 -Method

This is a fast and simple method to ground yourself.

You look for:

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

Don't stress yourself in finding all those things, this method focusses on reminding your body of its functions.
Tip: Always have gum or dextrose with you so you have something you can taste quickly, this is not only useful for this technique but in general.

More Methods

There are multiple accounts on social media posting different grounding and calming techniques. For example: therapy to the point creates a lot of videos on how to calm down and regulate yourself.

Let’s Talk about it: Stress – No thanks!

(This talk is only available in German)

The first “Let’s talk About it” from GDM-C’s at the Upper Austrian University of Applied Sciences deals with a topic that affects everyone: stress! This time, with the help of Julia Zuber from the Psychological Student Counselling Centers in Linz, we say: No thanks! and learn how to deal constructively with stress. The online talk helps students to better understand their stress and to focus their stress management effectively and purposefully on the areas that are most important to them.

Long-Term Strategies for Managing Stress

1. Keep a Stress Journal
   Regularly write down:

   What stressed me today?
   How did I react?
   What could have helped?

   Over time, you'll begin to recognize personal stress patterns and identify recurring triggers. 
    

2. Schedule Regular Breaks
   Many students see breaks as wasted time, but research shows that recovery periods improve focus, productivity, and overall performance. You can find tips on how to schedule your studying and break times most effectively in our article on Learning strategies
3. Make Physical Activity Part of Your Routine
   Exercise is one of the most effective stress-management tools available. You don't need to run a marathon—even regular walks, cycling, yoga, or short workouts can significantly improve your well-being

4. Stay Connected
   Stress is easier to handle when you don't face it alone. Talking to friends, family, classmates, or mentors can provide emotional support and fresh perspectives. Social support is considered one of the strongest protective factors against chronic stress.

   When we are stressed we tend to distance ourselves from people closest to us and even fall into self isolation. This is not only exhausting and hurtful for your friends, but also negative for your and your own mental well-being.

5. Practice Mindfulness
   Mindfulness means paying attention to the present moment without judging it. Regular meditation or brief mindfulness exercises can help reduce overthinking, improve focus, and promote a greater sense of calm.