CONTENTS

1. The transition to university

2. Mindfulness techniques

3. Stress reduction exercises

4. Self-care practices

The transition from secondary school to university can be a challenging experience for many students so it’s common to feel overwhelmed.

Worry about a new environment, academic workload, or pressure to make new friends can be amplified if you already experience anxiety.

Accepting you have anxiety and looking after your mental health are key to making a success of your first year. This guide will give you some tips and techniques to support your wellbeing.

The transition to university

Anxiety can be triggered by a variety of things and manifest itself in many ways. Going to university often involves leaving behind support networks and handling building new ones, some people find this easier than others.

There’s also the pressure to succeed academically whether its completing assignments, doing exams, or fulfilling your own or others’ expectations. On top of this, there will be new challenges.

You’ll handle things you’ve never had to do before like managing your own financial situation – budgeting for the cost of tuition, accommodation, and other living expenses.

Coping with these stresses when you have anxiety could lead to feelings of loneliness or sometimes depression. But, if you recognise that anxiety is a normal human emotion and that it is okay to feel anxious while you try to find the sources of your anxiety, or your triggers, it can help you to manage it.

Mindfulness techniques

Mindfulness is a mental state achieved by focusing your awareness on the present moment, while calmly acknowledging and accepting your feelings and thoughts. It’s a technique that can help someone feel grounded and calm in moments that feel overwhelming.

There are various exercises you can work through often involving breathing techniques.
have two mindfulness activities you can download and try for yourself. have researched a collection of apps supporting mental health including some that use mindfulness.

Stress reduction exercises

There are many stress relieving exercises you can use to help reduce anxiety. Some examples include:

• Deep breathing: This involves taking deep breaths, inhaling through your nose, and exhaling through your mouth to help slow down heart rate and reduce feelings of anxiety. You can count to a certain number while breathing in and when breathing out to achieve a steady rhythm or breathe as feels natural but notice where you feel the breath in your body count to ten while doing so: one is and in breath, two is an out breath, and so on. 
• Progressive muscle relaxation: This technique involves tensing and relaxing different muscles in the body, which can help reduce muscle tension and promote relaxation. Start with your toes and work your way up to your face and head.
• 51ÊÓƵd imagery: This involves visualising a peaceful scene or place, perhaps somewhere you’ve been or completely imagined. This image can help you feel more relaxed if your anxiety is up.
• Yoga: Practicing yoga can help reduce stress and anxiety by promoting relaxation and mindfulness. You could follow a programme online or find a class perhaps at uni or a gym.

Other strategies to consider include aromatherapy, meditation, walking or other forms of physical exercise. When you find one or more stress reducing strategies that work for you, incorporate these into a regular self-care routine.