Mental Health and the Undergraduate: Strategies to keep your stress at bay

As I watch the sunrise through my apartment window, with orange and red streaks in the sky, light glinting off the high-rises across the street and birds chirping merrily on the windowsill, I realize that I have never in my life experienced anything quite so hideous. I have been up all night, struggling to complete a paper, and I am utterly exhausted. I want to cry, or laugh hysterically, but mostly I just want to sleep. However, the sunrise, no matter how beautiful, only reminds me that the new day has dawned and it is filled with more deadlines, more expectations, and more stress.

As the academic year draws to a close, deadlines loom and the pressure is on. There is no denying that spring is a stressful time of year. I know that dreaded all-nighter feeling. In the interest of saving myself from experiencing it again, I have collected coping strategies throughout my time at university. I hope that some of these strategies will work for you, and that one day we can learn to love the sunrise together.

Get Organized

It seems obvious, but this one took me a long time to master. When you have a huge list of tasks, the idea of getting started can become daunting. Suddenly, finding out which potato Buzzfeed thinks is your inner potato becomes more pressing than studying for your upcoming finals. According to Dr. Nellie Perret, an academic coach and educational consultant at the Faculty of Medicine, it is important to “compartmentalize the stress to manageable levels.” Breaking your workload down into a list of smaller tasks gives you a place to start and makes the whole endeavour less overwhelming.

Don’t be too hard on yourself

As clichéd as it sounds, believing in yourself is key. There is a tendency among students to blame failures on a lack of self-discipline. We go to a competitive and prestigious school and we often have high expectations, both self-imposed and imposed on us by family, friends, and potential employers. This can result in a crippling fear of failure. The best way to confront this fear is by being honest with yourself. If you know your strengths and limitations—how long can you maintain focus? What time of the day is best for you? Et cetera— then you can set realistic goals. There is no feeling more divine than crossing something off of your to-do list. That sense of accomplishment might give you the boost of self-confidence you need to keep plugging along.

Stay healthy

When work mounts up, sleep and healthy eating are sometimes the first things to go. Although it is difficult, it is so important to stay well-hydrated, well-nourished, and well-rested. Exercise makes for a perfect study break; it allows you to take your mind off of your workload for a while and the rush of endorphins makes you feel better.

Do things that make you happy

I used to think that studying 24/7 was the key to success. The result was tired eyes, a sore back, and a frustrating lack of focus. When you start to feel your focus fading, allow yourself some time. It can be something as simple as a 10-minute walk in the fresh air or a quick chat with a friend. Personally, I like to take an hour every once in a while to visit Allan Gardens, a Victorian greenhouse on Jarvis, and read a book for fun. Doing something that you like to do is refreshing, and you will be able to work more productively and efficiently after your break. UofT Exam Jam events are another great study break option, offering course review sessions, study space, snacks, and assorted activities designed to help you de-stress. Sometimes, there are puppies! You can check out their Facebook page for the latest updates.

Spend time with those who love you

When your stress builds, it is easy to start feeling isolated and lonely. A Skype session with your dog can be immensely healing. A Strachan-sitting session among friends can have a similar effect. However, be warned: Strachan Hall is the Lothlórien of Trinity College; time seems to stand still within its walls. Sadly, the rest of U of T goes on as normal and you have to come back out at some point.

Make use of university resources

If you are having a mental block or feeling confused, visiting your T.A. or professor during office hours could help to clarify things. A visit to the writing centre can also help you to get your thoughts in order. There are plenty of wonderful tips on the Academic Success Centre website and they also offer workshops and individual appointments to help you develop your academic skills and confront stress.

Get help when you need it

According to Dr. Perret, it is important to pay attention to “when stress becomes distress.” If you find that none of the coping strategies listed above are working for you, if you are experiencing panic attacks, or if you have fallen victim to unpleasant physical symptoms, these are all signs that you may need to seek further help. A little bit of stress is good; it keeps you motivated and gets your adrenaline pumping. However, if your stress has become unmanageable or debilitating, there are resources available. You can call CAPS (Counselling and Psychological Services) at 416-978-8070. They will schedule a confidential in-person evaluation for you and direct you to the most appropriate resource option. You can also contact the Ontario Mental Health Helpline at 1-866-531-2600. This free, confidential, and anonymous service provides information about counselling services and community support, and strategies to help you meet your goals, and basic education about mental illness. Do not be afraid to seek the help you need; Dr Perret says, “the key thing to remember about stress is that, absolutely, like anything else with heft, it's most easily borne when you share the load with others.”

Good luck Trin; we are all rooting for you. Above all, remember that your mental health is more important than any grade.

Special thanks to Dr. Nellie Perret at the Faculty of Medicine for her guidance and input.

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