How to combat stress and anxiety as you start university

You are not alone, and more importantly there's plenty you can do 
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Adebola Lamuye18 September 2017

As autumn slowly creeps in, September marks an intense time of change for many transitioning into higher education.

Whilst the allure of Freshers’ Week may supress the anxieties of independent living, the illusion often doesn’t last long - and as the party dies down and reality kicks in - the stresses of university life begins to sink in.

But there’s no need to panic, help is at hand.

Will Williams, Europe's leading Vedic meditation expert, offers some guidance on adapting to university life. “Last year, more than a quarter of British students reported having a mental health issue, with depression and anxiety being the most common, " says Williams. "Research on homesickness shows that 35 per cent of new students experience it, and a few will go on to develop depression. You’re leaving the comfort blanket of your home and school, which will naturally impact your mental equilibrium. The effects can be quite significant."

Here, Williams shares 9 ways to combat anxiety and boost confidence as a new term starts:

1. Bring a piece of home with you

We’re not talking about the kitchen sink, but it’s worth bringing a couple of your home comforts that mean something to you. This attachment is known as "essentialism," the idea that objects are more than just their physical properties. In a study published in the Journal of Cognition and Culture, researchers asked people to cut up photographs of a cherished item. The results showed that participants had a significantly stronger stress response to cutting up pictures of their beloved item.

Whilst we still don’t know exactly why we make these connections, the comfort of having cherished items from home is real. All of which means bringing your favourite childhood blanket is totally validated (and can always be hidden should you have visitors!).

2. Throw yourself into new challenges

There’s no doubt that taking that first step into a lecture theatre or the student union bar can be terrifying – but the very best solution is to do it anyway. This is something often recommended by psychologists – and is known as ‘exposure therapy’.

Researchers have found that this can dramatically improve the way people relate to their fears. Exposing yourself to something you’re phobic about even one time can nullify said phobia completely. So bite the bullet and just do it.

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3. Set bite-sized goals each day

Procrastination diminishes happiness, but it’s the thing we do when we’re feeling nervous and insecure. Whether it’s making all your lectures, or ticking off the activities on fresher’s week; working towards your goals provides a mental boost, whilst hiding in your room doesn’t. Though conquering something challenging may stress us out while we’re doing it, it also makes us happier in the long run. When we set goals (and meet or surpass our expectations), it can help us feel in control and boosts our self-esteem.

4. Stay healthy

Ok so we know that traditionally you’re supposed to be living on cold pizza and kebabs when you’re a student. However, research finds that happiness and mental well-being are highest among people who eat a good amount of fruit and vegetables per day (seven portions, in this case). We’re not saying avoid the takeaways and booze, just get your veggies too – it will help you stay on track mentally.

5. Get enough mental rest

Yes, we know, the lure of the late-night bar is very compelling - and as former students ourselves, the last thing we want to do is to put a stop to your partying. The trick here is finding something to balance it out. Vedic meditation is a strong technique to adopt at times like this, being credited for a 42 per centreduction in sleep disorders, 250 per cent more effective at reducing anxiety than any other technique, as well as bringing about a 33 per cent reduction in the stress hormone cortisol.

The process is easy and simply involves silently repeating a personalised sound (mantra) for twenty minutes, twice a day. It can be practised anywhere, which means you can get it done in your room, before going out there and showing your new classmates what a confident and positive person you are.

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6. Be the one that helps others

When you're stressed and worried yourself, it might seem like you hardly have the time or the energy to invest in other people. But you can help yourself by making it a priority, since research suggests that helping others helps reduce stress-levels. No matter how nervous you’re feeling, you can guarantee there will be others out there feeling the same. Go over, introduce yourself and invite them for a drink; you’ll be helping them and yourself at the same time.

7. Go easy on yourself

We can be our own worst enemies when we found ourselves in situations of stress. While it’s good to be self-aware, being overly self-critical will only drive those feelings of insecurity. In fact, experts believe that self-criticism can just make us more miserable. So instead of dwelling on your every failing, focus on how and why you value yourself. This shift will help make you stronger, more productive, less stressed, and, yes, happier.

8. Celebrate the yellow

When it comes to decorating your new digs, try harnessing the power of a yellow hue. Research shows happy people tend to associate their mood with this bright colour, and tend to think of yellow as representative of optimism (possibly because we associate it with the sun). To incorporate the power of yellow into your life, try adding a bit of yellow to your walls or your wardrobe, then walk down the road with a spring in your step. Positive behaviours are proven to lead to positive emotions.

9. Move it

Getting out of bed to work out when you’re burning the candle at both ends can be torture – and we’re not saying don’t burn said candle, as that’s all part of the fun! Just make time elsewhere to be active, as exercise has been proven to release feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids). Try even getting up a little earlier to walk to lectures, it’s a far more positive way to start the day.

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