Is studying causing you to be stressed or anxious right now, or are you prone to stress and anxiety in general? This blog is for you! Being under heavy stress and anxiety for long periods of time is not healthy, and can even shorten your life by some years. That’s why Hylke (as someone who is prone to stress herself) has thought of some easy ways in which you can reduce stress and anxiety in order to live a healthy and happy life!

#1 Meditation

Meditation might not be the first thing that comes to mind when thinking about ways to reduce stress, but it’s highly effective! It’s even scientifically proven that meditation reduces stress and anxiety. A study found that after 8 weeks of consistent meditation, different parts of the subjects’ brains had changed. The amygdala, for example, which is the part of the brain that controls our fight or flight response which is important for fear, anxiety and stress, got smaller through meditation! While the subjects participating in the study were following a mindfulness-based stress reduction programme in which they took a weekly class and were asked to practise meditation for 45 minutes a day at home, even 10-15 minutes of meditation a day can already help.

I personally love to meditate and try to do it at least 15 minutes a day. This doesn’t always work out however. Some days, I meditate for only 5 minutes. Other days, I don’t meditate at all. It depends on my schedule. But when I do--often times before breakfast in the morning--I feel significantly more at peace and can handle stressful situations better throughout the day. Meditation is also a great way to unwind after a looong day and it helps me sleep better.

Curious? Here are some easy ways to start meditating and stick to it:

• Follow a guided meditation on apps such as Calm or Headspace. You can also find some good ones on YouTube, for instance on the channel Goodful. These are especially helpful for when you first start meditating as they guide you through the experience!

• You could also do a breathing exercise. One way I like to do this is by sitting or laying somewhere comfortable with my eyes closed and my hands on my lower stomach. I focus on my breathing and make sure that my breath flow goes as deep down into my stomach as possible. This I do by breathing in through my nose and out through my mouth. After a while, when I feel calmer and my heart rate has gone down, I start breathing through my nose and count to 4 during each breath in and out. I try to do this for at least 15 minutes. Definitely try it out yourself! :) 

• Meditating at a set time during the day really helps for it to become part of your routine. That way you don’t really have an excuse to skip it and it becomes a habit.

#2 Exercise

Another way to reduce stress and anxiety is through exercising! Many studies have found that physical activity helps to reduce stress and anxiety, and improves your mood because happiness hormones such as endorphins, dopamine and serotonin are released. Even during exam season, I try to go to the gym at least two times a week. These hours of me-time always do me good! I also recently started walking to class and work while listening to a podcast to start my day in a relaxed way. 

If you do not really exercise that much but want to start, you could check out the classes offered by ACLO, or become a member of a sports association or gym! Want to do something less intense? You could try out yoga, pilates (there are some amazing workouts on YouTube) or go for a walk just like me!

#3 Spend less time on your phone

While phones are part of everyday life, using them too much negatively impacts your well-being. Studies have shown that there’s a link between excessive smartphone use and anxiety, depression and stress etc. Moreover, using your phone before going to sleep can cause sleeping problems which can bring even more stress because you aren’t well-rested. That’s why it’s a good idea to limit the amount of time you spend on your phone, especially the time you spend on social media. I recently set a time limit for Instagram because the amount of hours I spent on there was outrageous (not gonna lie, I still go over the limit sometimes). I also try to read (or meditate) before going to sleep instead of mindlessly scrolling on my phone, which definitely helps me sleep better!

#4 Connect with others

Another easy way to reduce stress and anxiety is by connecting with your friends, family members or others. They can listen to you venting about life, give you advice when you need it, and give you a hug (which is always nice in my opinion). Spending time with them can also help you get your mind off of the things that give you stress, even if it’s just for a little while. I love spending time with my friends and family, and always try to schedule one or two dates with them during the week so I have something fun to look forward to. If your family doesn’t live close by or you don’t have many friends or something else, you could join a support group or a study/student association where you can connect with new people.

Hopefully, these tips will help you reduce your stress and anxiety a bit. Let us know if there are other ways in which you manage stress in the comments below. If you feel like you cannot handle your anxiety and stress no matter what you do and it influences your uni work for the worse, it’s a good idea to seek help. The Student Service Centre offers numerous training programmes and workshops that can help you with stress-management. They also offer psychological/mental support (only for problems related to your university career) if you need it. Good luck! :)