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 mobilise the energy needed to cope with the demands of everyday life. However, too much stress without enough recovery can lead to symptoms that may be unpleasant and sometimes long-lasting.

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.

What is stress?

Stress is what arises when the autonomic nervous system reacts to demands from external or internal sources—that is, demands you place on yourself. What different people experience as stressful varies, but for many it involves major changes or a feeling of lack of control. Having an upcoming exam or doubting whether you chose the right educational program are examples of study-related factors that can contribute to your stress level. If you also have other pressures in addition to your studies, your overall stress increases. Short-term stress interspersed with recovery is a natural part of life and is called positive stress. Stress that continues for too long without sufficient recovery is called negative stress.

Recovery is central to our well-being

Recovery is defined as activities we engage in to regain balance after expending energy. This can involve passive activities such as sleep, rest, and breaks, but also activities that give you energy.

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, among others:

sensitivity to demands
lack of energy
difficulty concentrating
mental fatigue
sleep difficulties
tightness in the chest
heart palpitations
dizziness
stomach problems
headaches

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 out your days What activities cost energy and which ones 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.
Prioritize getting enough sleep and having recurring times when you are not performing. Allow plenty of time to wind down before going to bed. Being overly stimulated can make it harder to fall asleep.
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 TV series.
Practice acceptance You may need to practice accepting what you cannot influence, especially the discomfort that can arise from feeling inadequate or worried about not having time for everything when you slow down and reduce 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

Last updated: 2026-04-07

Stress & exam anxiety

Stress and exam anxiety are related to one another.