Performance pressure at university

Master university stress with expert tips! Learn effective strategies for managing academic pressure, from prioritizing sleep and exercise to establishing routines and practicing mindfulness.

Tips for dealing with stress during your studies

During their studies, many students experience enormous pressure to perform, which they often cannot live up to. In some cases, there are also motivational problems, which is why almost one in five students drops out. In the following article, we list ten tips that have been compiled by experts and are intended to help you successfully master stress at university.

Breaks and sufficient sleep

The human brain is not continuously efficient, and its absorption and storage capacity is exhausted after about ten hours. Klaus Lieb, director of the Clinic for Psychiatry and Psychotherapy at the University Medical Center Mainz, writes in the guide "What students can do against stress" that this time should not be exceeded when studying. In addition, sufficient sleep is absolutely essential, especially during intensive examination periods. Klaus Lieb also states that even with individual needs, one should get at least seven hours of sleep per night. Our brain is by no means inactive: the learning material absorbed during the day is permanently stored ("consolidated") during sleep.

Birte von Haaren works as an academic staff member at the Karlsruhe Institute of Technology in the field of sports science and suggests that students should definitely engage in physical activity in their precious free time. According to Haaren, intensity is not necessarily important, and half to three-quarters of an hour per day is enough to stay mentally fit. Those who are moderately physically active increase their brain blood flow and at the same time the growth factors that contribute to the formation of new nerve cells. In this way, the function and performance of the human brain are increased, and it becomes more stress-resistant.

According to the sports scientist, endurance sports such as cycling and jogging are particularly suitable, as both stimulate heart activity and are also positive for oxygen supply. Fresh air also provides new energy. Those who find it difficult to switch off should do relaxation exercises such as yoga or Tai Chi, as these ensure that tensions are released and one is more balanced again.

During their studies, students are usually required to work independently. However, many students find it difficult to always generate and maintain sufficient motivation. Certain rituals and routines can be helpful in this situation, bringing a certain structure to the daily learning routine. As part of a course, 32 students from the Schwäbisch Gmünd University of Applied Sciences created the anti-stress handbook "Lässig statt stressig durchs Studium" (Relaxed instead of stressed through your studies) and provide helpful advice for efficient self-study.

The authors recommend that the daily learning routine should be structured similarly to a working day, for example, getting up early, taking regular breaks, and adhering to a daily fixed end of work. The choice of workplace is also important, because if you are easily distracted by everyday things, studying outside the home proves to be more effective. The guide cites the university library as one example of a suitable place.