Uni tips: in depth

10 tips to stress less
Uni Tips to Stress Less during COVID-19

These tips were researched and developed prior to the impacts of COVID-19, as such, some of the tip suggestions might not be possible, but we wanted to include all the information. We’ve added some additional suggestions to the tips that are more relevant for the current situation. It can be helpful to try a few different things, see which of the tips and suggested activities work for you.

Getting enough sleep can be a great way to combat stress!

Sleep plays an important role in your mental health because it helps in regulating mood and managing stress. It has been shown that students who sleep for shorter amounts of time may have higher levels of stress and tension.

The amount of sleep needed varies from person to person. However, the Sleep Health Foundation recommends that adults from the ages of 18 and 64 get between 7-9 hours of sleep per night.

If getting enough sleep is difficult for you, there are a few things you can try. Improving your “sleep hygiene” can help you get a better night’s sleep. This means things like waking up and going to bed at the same time every night; and reducing or avoiding things like caffeine, cigarettes, and alcohol before bed. Reducing screen use before sleeping can also ensure you sleep for longer and wake up more refreshed.

71% of students who were involved in the research project voted for this tip!

COVID addition

It is important to try and wake up and go to bed at the same time each night to help combat stress, even if you don’t have somewhere to get up and go to. Routine is helpful during times of uncertainty.   

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

  •  Adams, S.K.; Murdock, K.K.; Daly-Cano, M.; Rose, M. Sleep in the Social World of College Students: Bridging Interpersonal Stress and Fear of Missing Out with Mental Health. Behav. Sci.2020, 10, 54.
  • Zhang, Y., et al. (2018). “Perceived Stress Mediates the Associations between Sleep Quality and Symptoms of Anxiety and Depression among College Nursing Students.” International Journal of Nursing Education Scholarship 15(1). https://doi.org/10.1515/ijnes-2017-0020
  • Almojali, A. I., Almalki, S. A., Alothman, A. S., Masuadi, E. M., & Alaqeel, M. K. (2017). The prevalence and association of stress with sleep quality among medical students. Journal of epidemiology and global health, 7(3), 169-174
  • Amaral, A. P., Soares, M. J., Pinto, A. M., Pereira, A. T., Madeira, N., Bos, S. C., … & Macedo, A. (2018). Sleep difficulties in college students: The role of stress, affect and cognitive processes. Psychiatry research, 260, 331-337

*This tip originally said “Go out with friends and socialise” but we have updated the message to be more appropriate during this time of social isolation.

Connecting with friends and socialising, as a university student, can help you destress.

Sometimes at uni it’s easy to get caught up in reading, essays, exams, and studying, which can become stressful. Social support has been shown to positively impact university students’ mental health.

Socialising with friends can take place in many ways – from meeting up for lunch, to watching a movie together, to organising a picnic or a games night. It can be hard socialise sometimes. Roughly 1 in 3 Australians feel that they are not involved in a social or community group. However, university provides great opportunities to meet new friends! You can make new friends by playing a group sport, volunteering or joining a university society.

57% of students who were involved in the research project voted for this tip!  

COVID addition

Socialising may look a bit different these days, but there are other ways to connect with friends besides meeting in person. You might like to video chat or play Trivia online or send things in the mail such as letters or pictures. You can also watch the same movie together through the features of online streaming services.

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

  • Fink, J. (2014). Flourishing: Exploring predictors of mental health within the college environment. Journal of American College Health, 62(6), pp.380-388. DOI:10.1080/07448481.2014.917647

Breaks can come in many shapes and sizes. Taking a break can mean a 10-minute break from study, a lunch break at work or taking a weekend off from work and/or study. Changing your environment can involve simple things like going for a walk around campus or your neighbourhood, going to a park or beach, or simply moving away from your computer. It can also involve changing your study location, like studying at the library instead of at home.

Examples of things to do during a break include doing some exercise, watching your favourite TV show or spending time with friends. Break time is also a fantastic opportunity to practice mindfulness!

Study breaks are especially important to prevent fatigue and maintain your concentration, and not taking time off is linked with higher levels of stress in university students. Taking breaks in nature (for example, by going to a park or backyard) may make you feel more relaxed than an indoor break.

If you struggle to take breaks, planning them in advance can help – for example scheduling a 10 minute break every hour of studying and setting a timer; or planning a day in nature with a friend.

55% of students who were involved in the research project voted for this tip!  

COVID addition

Taking a break and changing your environment during social distancing might look different than before. A walk alone or with one other member of your household can be part of taking a break in nature or doing an activity such as a puzzle or playing a video game can help shift your focus. Changing your environment might involve studying in a new place in your house or rearranging the items on your desk to create a new workspace.

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

  • Dachew, B.A., Azale Bisetegn, T., Berhe Gebremariam, R. (2015). Prevalence of mental distress and associated factors among undergraduate students of university of Gondar, northwest Ethiopia: A cross-sectional institutional based study. PLoS ONE, 10(3), e0119464. doi:10.1371/journal.pone.0119464
  • Sona, B., Dietl, E., & Steidle, A. (2019). Recovery in sensory-enriched break environments: Integrating vision, sound and scent into simulated indoor and outdoor environments. Ergonomics, 62(4), 521–536. doi:10.1080/00140139.2018.1491643
  • Hunter, E. M., & Wu, C. (2016). Give me a better break: Choosing workday break activities to maximize resource recovery. Journal of Applied Psychology, 101(2), 302–311. https://doi.org/10.1037/apl0000045

Listening to music can be a great way to relieve stress and improve wellbeing – whether it’s simply listening to your favourite artist on Spotify, or by going to a live concert or local gig. Although slow tempo and instrumental music have been more frequently associated greater levels of relaxation and stress reduction, the most important thing here is for you to listen to something that you enjoy.

As well as allowing us to explore and better understand our emotions, music has been shown to alleviate stress and reduce the brain’s perception of pain and anxiety. Not only does music help with relaxation and motivation, it also provides an opportunity to establish a sense of social connection, such as by sharing playlists with friends, or meeting new people at a live gig.

To make the most out of your music, it can be a good idea to organise it into playlists (such as “Happy Tunes” and “Music to Vent Frustration”) and to be aware of how different types of music affect you. At times, it can help to listen to sad music to help you explore your emotions. At other times, it may be better to sing along to upbeat, energetic tunes. Knowing this and organising music accordingly can help us to feel more in control of our emotions, and, in turn, positively support our mental health and wellbeing.

58% of students who were involved in the research project voted for this tip!  

COVID addition

Listening to music can improve wellbeing and decrease stress during social distancing. Streaming a live performance or watching an online music festival can help establish a sense of social connection and experience emotions. Listening to quarantine playlists can provide a soundtrack for your experiences and emotions during this time.

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

  • Lee, K. S., Jeong, H. C., Yim, J. E., & Jeon, M. Y. (2016). Effects of music therapy on the cardiovascular and autonomic nervous system in stress-induced university students: a randomized controlled trial. The Journal of Alternative and Complementary Medicine, 22(1), 59-65.
  • Raymond A. R. MacDonald (2013) Music, health, and well-being: A review, International Journal of Qualitative Studies on Health and Well-being, 8(1). doi: 10.3402/qhw.v8i0.20635

Making time for yourself means setting aside time to do things that are important to you and your wellbeing.

At uni it can feel like you’re always doing something for others, or that you feel pressure about. Making time to do things that you enjoy can help you feel less stressed, as well as more connected and purposeful. This could involve making time for hobbies such as playing an instrument, going to the gym, playing a game or cooking. This could also involve you taking time to relax, such as by watching a movie, practicing mindfulness, reading a book or listening to music.

It is important to make sure you have time for yourself as evidence suggests engaging in hobbies is linked to lower stress levels and increased happiness. Relaxation is also important because it can reduce stress, fatigue, blood pressure, and improve mood and concentration.

39% of students who were involved in the research project voted for this tip!  

COVID addition

Making time for yourself and doing the things you like can help relieve stress. You might like to take some time to learn a new skill such as baking cookies or drawing fruit or relax by watching your favorite movie or reading a book.

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

  • Jenkins, S., Johnson, I., & Ginley, J. (2019). Work, Stress and Play: Students’ perceptions of factors impacting on their studies and well‐being. European Journal of Dental Education, 23(3), 349-354
  • Kim, J. H., & Brown, S. L. (2018). The Associations Between Leisure, Stress, and Health Behavior Among University Students. American Journal of Health Education, 49(6), 375-383

Making time to talk to a person you trust is a very important factor in maintaining good mental health. This person could be a close friend, family member, parent, neighbour, work colleague or a health professional (GP, psychologist, counsellor, social worker, etc). Who you choose to talk to may depend on the situation as well as your connection to the person. Many helplines are also available 24/7

At University, there are lots of ways to talk to someone you may trust. You might talk to someone from your course, or a peer program. You could also talk to a friend from a university society or club. Alternatively, there are services such as counselling and welfare which are always available for you to have a chat with.

Talking to others about mental health can be a difficult and scary thing to do. You may worry about becoming a “burden” on the other person, or you may be concerned about what they’ll think of you. You’re not alone – almost two thirds of people experiencing mental distress or ill-health will not seek help because of reasons such as stigma or fear of discrimination. However, it’s important to consider this from the other perspective – how would you feel if a close friend came to you regarding troubles with their mental health? Chances are, your opinion of the person wouldn’t change and you would feel glad that you could help them in some way. Your close friends will feel the same way about you.

It’s up to you how much you want to share, but a good starting point can be describing how you’ve been feeling recently. You can also try writing down how you’ve been feeling – as this may help to clarify some information.

Talking to someone can help you to find solutions to a problem, view a situation with a new perspective, or simply vent your emotions in a healthy way. It can also help you feel less isolated by hearing others’ experiences and discovering you are not alone.

48% of students who were involved in the research project voted for this tip!  

COVID addition

Speaking to someone you trust can be helpful during social distancing and times of uncertainty. You are not alone; everyone is experiencing this together and how it makes each person feel is very different. Writing down how you are feeling can also be helpful to organise your feelings and provide a place to reflect. Taking to others can help you feel less isolated and hear other people’s perspectives

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

Physical activity can involve anything that gets you moving and active.

Great ways to become more active on campus include using the gym facilities, joining a sport club or going for a walk between classes. You can also incorporate physical activity into your daily routine in simple ways like taking stretching breaks while studying or using exercise or resistance bands. Some people face physical or emotional barriers when it comes to increasing physical activity, such as mobility issues, chronic pain, or prior trauma. It’s important to find things that work for you, and especially things that you enjoy.

Being active can improve overall mood, increase sleep quality, and help build emotional resilience – that is, the ability to cope with stressful or distressing situations. Many studies also show physical activity to be an effective way of combatting stress.

 45% of students who were involved in the research project voted for this tip!

COVID addition

You might have to get creative to get moving. Challenging yourself and others to running, walking, or exercise can be a great way to connect with others and move. There are many free workouts led by trainers and teachers on YouTube and other streaming sites and some gyms are offering workouts online through video conferencing applications. Some people may experience barriers to physical activity, so it is important to find things that work for you and your body.  

Want to learn more?

  • Bang, K. S., Lee, I., Kim, S., Lim, C. S., Joh, H. K., Park, B. J., & Song, M. K. (2017). The Effects of a Campus Forest-Walking Program on Undergraduate and Graduate Students’ Physical and Psychological Health. International journal of environmental research and public health, 14(7), 728. DOI:10.3390/ijerph14070728
  • BetterHealth Channel. (n.d.). Physical activity – it’s important. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important
  • Hunt, M., Al-Braiki, F., Dailey, S. Russell R., Simon K. (2018). Mindfulness training, yoga, or both? Dismantling the active components of a mindfulness-based stress reduction intervention. Mindfulness, 9(2), 512-520. DOI:10.1007/s12671-017-0793-z
  • López-Rodríguez M. M., Baldrich-Rodríguez I., Ruiz-Muelle A., Cortés-Rodríguez A. E., Lopezosa-Estepa T., and Roman P. (2017). Effects of biodanza on stress, depression, and sleep quality in university students. The Journal of Alternative and Complementary Medicine, 23(7), 558-565. DOI:10.1089/acm.2016.0365

Nourishing your body looks different for everyone – exploring the kinds of foods and hydration your body needs on your own terms and without judgement can have a beneficial impact on mental health.

During high-stress times it’s important to remember to eat regularly and unconditionally. Eating well – whatever that means for you – and drinking water can improve mood, improve sleep, and has been shown to reduce symptoms of depression.

If nourishing your body is something you find challenging, a good place to start is taking time where possible to slow down meals. Counting calories or tracking food can make us feel more stressed, especially during already stressful times. Shifting thoughts away from “eating healthy” to “nourishing your body” can help build a positive relationship to bodies and food.

You can try looking up new recipes to cook at home and meal-prepping, trying new foods available around campus, or starting a lunch club with friends. Often uni campuses will have free breakfast programs, and a range of student discounts. Some societies and clubs will have free food available as well. You can boost your water intake by carrying a water bottle, setting reminders to drink water and using the refill stations around campus. 

48% of students who were involved in the research project voted for this tip!

COVID addition

It’s important to remember to eat and drink regularly during times of stress. A helpful tip to drink more water is to use a large water bottle and keep it next to you and challenge yourself to fill it up several times per day. You can look up new recipes to try at home and meal-prep so nourishing foods are readily available. Local charities may also offer free food for students in need.  

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

  • Wattick, R. A., Hagedorn, R. L., & Olfert, M. D. (2018). Relationship between diet and mental health in a young adult Appalachian college population. Nutrients, 10(8), 957
  • Quehl, R., Haines, J., Lewis, S. P., & Buchholz, A. C. (2017). Food and mood: diet quality is inversely associated with depressive symptoms in female university students. Canadian Journal of Dietetic Practice and Research, 78(3), 124-128

Mindfulness refers to being aware of the present moment and observing external events and internal sensations.

Mindfulness can be practised at any time in lots of ways. Some popular methods include mindful breathing, practising gratitude, mindful meditation, walking meditations, journaling, or mindful eating. There are many websites and apps designed to promote or facilitate mindfulness.

Many studies have shown that mindfulness has a range of health benefits including reducing distress and anxiety in university students.

You can practise mindfulness between classes through meditation or mindful breathing. When at lunch, you can try to practise mindful eating. Focusing on your senses is an easy way to start mindfulness, and a good starting exercise is to name 5 things you can see, 3 things you can hear, 3 things you can feel (touch), 2 things you can smell or like the smell of, and one thing you really enjoy the taste of. There may also be free or low-cost group meditations available at your campus.

36% of students who were involved in the research project voted for this tip!  

COVID addition

Practicing mindfulness is very important during social distancing. Online meditation videos or phone applications may be useful. It may help to set aside a specific time in between tasks to practice mindfulness or at a specific time each day.

Want to learn more?

The tips in this project were all researched – as well as being chosen by students. Here are some of the articles which were used in the research:

  • Mak, W. W., Chio, F. H., Chan, A. T., Lui, W. W., & Wu, E. K. (2017). The efficacy of internet-based mindfulness training and cognitive-behavioral training with telephone support in the enhancement of mental health among college students and young working adults: Randomized controlled trial. Journal of medical Internet research, 19(3), e84. DOI:10.2196/jmir.6737
  • Dawson, A.F., Brown, W.W., Anderson, J., Datta, B., Donald, J.N., Hong, K., Allan, S., Mole, T.B., Jones, P.B. and Galante, J. (2019). Mindfulness‐based interventions for university students: A systematic review and meta‐analysis of randomised controlled trials. Applied Psychology: Health and Well-Being. DOI:10.1111/aphw.12188

Spending time with family and loved ones can help us to unwind and relax. It can also help strengthen the emotional bonds and sense of connection we have to the important people in our lives.

Opportunities to spend time with loved ones can include activities such as coming together for a shared meal, taking a walk around the local neighbourhood together, or simply talking over the phone to catch up if they live far away.

Spending time with loved ones can support your mental wellbeing and provide you with people you trust who you can talk to when things get tough. Having this sense of social support has been shown to be to support mental health and wellbeing.

COVID addition

It can be difficult to spend time with family and loved ones while social distancing. It may be helpful to talk to friends and family on the phone or video chat. Sending photos of what you are doing throughout the day and receiving them from others can help you feel connected to what loved ones are doing.

Want to learn more?

  • Harandi, T. F., Taghinasab, M. M., & Nayeri, T. D. (2017). The correlation of social support with mental health: A meta-analysis. Electronic physician, 9(9), 5212–5222. doi:10.19082/5212.
  • Lin, S., Faust, L., Robles-Granda, P., Kajdanowicz, T., & Chawla, N. V. (2019). Social network structure is predictive of health and wellness. PloS one, 14(6)
  • Kahn, J. H., Kasky-Hernández, L. M., Ambrose, P., & French, S. (2017). Stress, depression, and anxiety among transitioning college students: The family as a protective factor. Journal of The First-Year Experience & Students in Transition, 29(2), 11-25
  • Farrell, M., & Langrehr, K. J. (2017). Stress, social support, and psychosocial functioning of ethnically diverse students. Journal of College Counseling, 20(3), 208-223