Studying and Stress
Stress is a part of student life—this assumption is widespread. After all, exams take up a large part of everyday life during this time. In addition to regular preparations and follow-up work for lectures and seminars, you also have to prepare papers and assignments, you often have a part-time job, and maybe even trouble with your roommate(s).
In fact, the perception of feeling stressed is very common among students in Germany. Almost 70 percent of the people surveyed for the Techniker Krankenkasse health report state that they are currently or have been exhausted by stress in the past twelve months (cf. Gesundheitsreport Techniker Krankenkasse 2023).
Moderate, short-lived stress can increase motivation. High stress levels and long-term stress, however, have a negative impact on cognitive performance (cf. AOK: Arten von Stress). Pursuing a degree can be quite challenging.
In addition to performance pressure and high expectations, there may be even more factors that add to the stress during your studies—such as financial worries, interpersonal conflicts, or exam anxiety. It takes even more strength to keep the ball rolling and stay motivated under these conditions.
If someone experiences stress over a longer period of time, this can have physical consequences and a negative impact on health in general.
Symptoms and the impact of stress
Head aches, tension, gastrointestinal complaints, an elevated pulse or insomnia can be physical signs of excessive stress.
If this is accompanied by constant tiredness, nervousness, inner restlessness, irritability, and anxiety, stress can have a negative impact on your psyche.
By the time you feel overloaded and notice these symptoms, it is no longer a minor matter.
Some people tend to isolate themselves in stressful situations and reduce their social contacts. Please look out for these and other noticeable behavioral changes in the people around you—and of course in yourself.
Chronic long-term stress can cause disorders like depression, anxiety, and eating disorders. To help you prevent this from happening, you find contact points and support services here.
Studying in a stress-free environment
To prevent stress from becoming the main focus of your studies, it helps to engage with the concept of self-care. After all, people who work on something while in a relaxed state of mind are often more productive and have better ideas. So, especially during stressful times, it is particularly important not to lose sight of your own needs.
In addition, there are various strategies that can help make everyday university life as relaxed as possible.
Tips for reducing stress during your studies
- Slow down
It often helps to consciously slow down, tackle tasks step by step, and avoid multitasking whenever possible. - Time and resource management
If you want to get a better overview, you can cluster tasks into sub-topics and define weekly and daily plans comprising clear milestones. This helps to define current priorities. Plus: once you have achieved your daily goal, you can switch off and let go more easily. Workshops and courses on better time management can also help you get started and overcome motivation problems. - Relaxation and rest
It is important to schedule breaks throughout the day and to consciously take time out during these breaks. Relaxation techniques such as meditation, breathing exercises, and even a short walk can help you recharge your batteries and increase your resilience (see also Leibniz Institute for Resilience Research).
- Exercise and physical activity
The simple math is: people who exercise regularly also regularly reduce stress hormones. Even 15 minutes of exercise a day can have a positive impact on your general well-being (cf. The Lancet). Even a short walk during your lunch break can help you to take your mind off things and see them from a different perspective. - Sufficient amount of sleep
Healthy and good sleep is crucial for a good performance. Therefore, make sure you maintain good sleep hygiene and get enough sleep. - Social support
In stressful times, it helps to have friends and people you can turn to—whether for studying (see the studyconnect learning group platform), playing sports, or engaging in fruitful exchange, mutual motivation and encouragement, or achieving common goals.
Supporting services for students at the University of Mannheim
The University of Mannheim support students with courses, workshops, individual counseling, and coaching on all aspects of their academic success. Today, many health insurance providers offer targeted prevention programs and applications that help people recognize and better manage stress—some providers even collaborate with the University of Mannheim. We also offer a wide range of services and contacts to help students in other difficult situations. Together, we will look for solutions and ways out of the crisis or find long-term support.
Disclaimer: We would like to use these pages to shed light on the topic of mental health and studying. Our staff members in the various departments and institutions of the university are committed to ensuring that you remain physically and mentally healthythroughout your studies. To help you achieve this, we provide some helpful ideas and recommendations on the following pages. We also list contact persons and counseling services offered by the university or external organizations. Please note, however, that the information, tips, and recommendations provided are not a substitute for psychotherapy or medical treatment. For this reason, you will also find information and links to therapeutic services and emergency assistance outside the University of Mannheim.
We would also appreciate any comments and feedback on the pages at onlineredaktionuni-mannheim.de.
