Stress

 

As a student you may experience stress in many different situations. It is completely normal and even necessary with a certain amount of stress to mobilize the energy needed to cope with the demands of everyday life. However, too much stress, without enough recovery, can be harmful for both body and mind.

The right amount of stress is referred to as positive stress and is harmless if followed by regular recovery, but if the stress goes on for too long, without regular recovery, it may become problematic.

What is stress?

Stress occurs when the autonomic nervous system reacts to external demands or internal demands. It differs from person to person what causes the stress, but for many people it is major changes or the feeling of lack of control that give rise to it.

To start studying in another country means considerable stress. You have left your normal context and exposed yourself to extensive change, both culturally and perhaps in a new arrangement of studies, new relationships, etc. You may put high demands on yourself to pass costly studies, and you may experience that your family at home has expectations of your performance, which can be difficult to deal with.

Various symptoms of prolonged stress

If you have been stressed for a longer period without sufficient recovery, you may experience both physical and psychological symptoms. These symptoms could be:

• sensitivity to demands  
• lack of energy 
• difficulty concentrating  
• mental fatigue  
• sleep difficulties  
• chest pressure 
• irregular heartbeat 
• dizziness 
• stomach problems 
• headache

These symptoms can develop over time when there is a lack of balance between demands and activities for recovery. Your goal with studying in another country is, of course, to perform and pass the studies, but a basic prerequisite for reaching this goal is that you give yourself room for recovery.

Try this to reduce your stress

There are a number of things you can do to improve the balance between demands and recovery. Here are some suggestions:  

• Map what it looks like with activities that cost energy and activities that give you energy in your everyday life. Dare to question what really “must” and “should” be done, and plan for a change that brings more balance.  
• Prioritise getting enough sleep and having recurring times when you are not performing.  
• What is experienced as recovery is individual. If you have prioritised performance over calm and peaceful activities, it could be difficult to know what you like to do when you are not performing. You might have to experiment a little until you find something that suits you, but some suggestions are forest walks, physical exercise or watching your favourite series.  
• Practice your acceptance of the discomfort that can arise from feeling inadequate or worried about not getting things done when you cut back on the demands.

When to get professional help

Signs that you may need help with your stress are that life feels unmanageable and that you get physical symptoms which persists over time. 

You can turn to the Student Health office for advice and support, or to get guidance on where you can seek help. You can also contact your local health centre or seek help via 1177.se