Life isn't always smooth sailing; some periods are a lot more stressful than others. For university students, it's obvious that when exams and deadlines are stacking up (in addition to the rest of life), stress, anxiety and worry can follow.
I think there are some more helpful and less helpful methods to deal with these. I reached out to the experts at U of A's Counselling & Clinical Services for some tips and strategies. Here's what a few of them had to say:
Tip: Remember to breathe (deeply).
Christina Spinelli, psychologist
When you feel stressed, do you notice changes in your breathing? Rapid and shallow breathing is part of the body's natural response to stress and can lead to other unpleasant physical symptoms like increased heart rate and muscle tension. While you might not be able to change the initial stressor, you do have the power to gently slow and even your breathing pattern. Give techniques like abdominal, 4-7-8, and box breathing a try! They only take a few minutes, can be practiced at any time, and will help your nervous system relax. This helps with thinking rationally and problem solving – abilities we know are important during exams!
Tip: Add yoga to your bedtime ritual.
Steve Knish, psychologist
If you could do one thing to address the experience of unhelpful stress, it would be to make sure you get sleep! I run the Yoga for Peace of Mind drop-in class, where we regularly go through a sequence of poses using a wall that promotes an excellent reset for one's nervous system. It involves inversions and longer holds to promote restoration. It's also a great pre-bedtime ritual and is very helpful when it is difficult to get back to sleep. The primary pose in the sequence is legs up the wall. I recommend this pose for students with about 5 to 10 minutes to practice. The pose can be complemented with the use of the Physiological Sigh breathing technique. Both these suggestions can be used at any time during the day for a nervous system reset.
Learn more from these videos:
- Legs Up the Wall: Relaxation and Mobility for Tight Hips
- Reduce Anxiety & Stress with the Physiological Sigh
Tip: Put yourself in a positive mood before exams.
Brittany Budzan, psychologist
According to Broaden and Build Theory, experiencing positive emotions can help us engage in flexible thinking and creative problem-solving. Sounds helpful for finals season, right? Next time you're about to write an exam or start a long study session, take 5 minutes to watch a fun video or listen to a song that puts a smile on your face. When I was a student, this was my favourite pre-exam video!
Tip: Get outside and soak up some sun.
Jasmine Nathoo, Psychologist
During stressful academic periods, it can be challenging to justify taking time away from studying, and even when we do take breaks, this time can often be spent scrolling through social media. While this may signify a welcomed change in activity, it often isn't as restorative as we might like! One of the most helpful things you can do to manage stress is spend some time outside. Research shows that time spent in nature can lower cortisol levels (a key stress hormone) and improve cognitive performance. Spring brings more opportunities to do this with warmer sunnier weather and longer days. So, take this as a sign to go touch some grass to help manage your stress!
Tip: Prioritize good nutrition (and maybe even flex your cooking skills!).
Daniel Drozak, registered nurse
Eating a healthy diet has numerous benefits for both your physical and mental health. A good rule of thumb is to make half your plate (yes, a plate!) plant-based foods – fruit, vegetables, nuts, legumes and whole grains help nourish your mind and body so that you'll be better able to focus on studying, retain information and support your immune system in times of stress. Research has also shown that getting your hands dirty in the kitchen can boost your mood and sense of self-efficacy. The Campus Food Bank has tons of helpful programs and resources to check out.
Want to learn more, or do you need further help?
- The Dose of Support drop-in program runs for many days during April 2025 on North Campus for people who want quick and confidential help.
- You can peruse all of the services offered by Counselling & Clinical Services on their website, and reach out as needed to book an appointment.
- Their Dear Maddi advice column has responses to questions many students have about common life challenges.
The U of A offers physical and mental health and wellness services
