Dealing with anxiety, stress and loneliness

You are not alone in having these feelings

While some days are great and filled with joy and productivity, others may be filled with anxiety, loneliness, and stress. It’s important to understand that these feelings are completely normal and that it’s okay to struggle with them. In fact, many students experience these emotions at some point during their academic careers.

If you’re feeling anxious, lonely, or stressed, there are a few things that you can do to help manage these emotions. By practicing self-care, reaching out for support, setting boundaries, practicing mindfulness, and staying connected to others, you can improve your mental health and feel better equipped to handle the challenges of being a student.

Practicing Self-Care

Self-care is all about taking care of yourself and doing things that make you feel good. When you’re feeling anxious, lonely, or stressed, it’s important to prioritise your own needs and take time to do things that you enjoy.

Self-care can take many forms, including:

• Getting enough sleep: Sleep is crucial for both physical and mental health. Try to get at least 7-8 hours of sleep each night.
• Eating well: Eating a healthy, balanced diet can help you feel more energised and focused. Try to eat plenty of fruits, vegetables, whole grains, and lean protein.
• Staying hydrated: Drinking enough water is essential for good health. Aim to drink at least 8 glasses of water per day.
• Engaging in physical activity: Exercise is a great way to boost your mood and reduce stress. Try to get at least 30 minutes of exercise each day, whether it’s going for a walk, hitting the gym, or taking a yoga class.
• Doing things you enjoy: Whether it’s reading a book, watching a movie, or playing a game, make sure to take time to do things that make you feel happy and relaxed.

Reaching Out for Support

It’s important to remember that you’re not alone. Many students struggle with anxiety, loneliness, and stress. If you’re feeling overwhelmed, don’t be afraid to reach out for support. Here are some resources that may be helpful:

• Counselling services: Most colleges and universities offer free or low-cost counselling services to students. A mental health professional can help you work through your emotions and develop coping strategies.
• Support groups: Joining a support group can be a great way to connect with others who are going through similar struggles. Check with your school or local community centre to see if there are any support groups for students.
• Friends and family: Talking to a trusted friend or family member can be a great way to get support. Sometimes, just having someone to listen can make a big difference.

UP prioritises their students’ well being and offer excellent and varied support options.

• Emergency line: 0800 747 747 (toll free line available 24/7)
• Please call me – send a message to 31393
• Email studentcounselling@up.ac.za 
• Daily support groups with peers 

Setting Boundaries

It’s important to know your limits and set boundaries to protect your mental health. Learning to say no to things that don’t serve you, and prioritising your own needs can help you manage your emotions and reduce stress. Here are some tips for setting boundaries:

• Learn to say no: If you’re feeling overwhelmed, don’t be afraid to say no to things that don’t align with your priorities or values.
• Prioritise self-care: Make time for self-care activities, even if it means saying no to other things.
• Set limits on technology use: Constantly checking your phone or social media can be a major source of stress. Consider setting limits on your technology use, such as turning off your phone for an hour each day or deleting social media apps from your phone.
• Create a schedule: Creating a schedule can help you stay organised and manage your time more effectively. Make sure to include time for self-care and other activities that are important to you.

Practicing Mindfulness

Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. Practicing mindfulness can help reduce anxiety, improve focus and concentration, and increase overall well-being. Here are some tips for incorporating mindfulness into your daily routine:

• Meditation: Meditation is a great way to practice mindfulness. Try setting aside a few minutes each day to sit quietly and focus on your breathing.
• Deep breathing exercises: Deep breathing exercises can help you calm your mind and reduce stress. Try taking a few deep breaths in through your nose and out through your mouth when you’re feeling anxious or stressed.
• Yoga: Yoga is a great way to practice mindfulness and exercise at the same time. Try taking a yoga class or following a yoga video online.
• Mindful eating: When you’re eating, try to focus on the flavours, textures, and smells of your food. This can help you be more present in the moment and enjoy your food more fully.

Staying Connected to Others

Even if you’re feeling lonely, it’s important to stay connected to others. Here are some tips for staying connected:

• Join a club or group: Joining a club or group on campus can be a great way to meet new people and connect with others who share your interests.
• Volunteer: Volunteering can be a great way to connect with others and give back to your community.
• Call or text a friend: If you’re feeling lonely, reach out to a friend or family member. Even just a quick call or text can help you feel more connected.
• Attend social events: Attend social events on campus, such as dances, concerts, or game nights. This can be a great way to meet new people and have fun.

It’s important to prioritise your mental health and take steps to manage anxiety, loneliness, and stress. By practicing self-care, reaching out for support, setting boundaries, practicing mindfulness, and staying connected to others, you can improve your mental health and feel better equipped to handle the challenges of being a student. Remember that it’s okay to struggle with these emotions, and that there are resources available to help you. With the right tools and support, you can thrive academically and personally.

UP offer many forms of support if you are in need of help.

Emergency line: Toll free line available 24/7 Call 0800 747 747 or send a call me message to 31393 and request a consultation.

You can also email studentcounselling@up.ac.za with a short message, leave your student number, faculty/campus and cell phone number.

We also offer daily support groups with peers and telephone counselling by a UP careline registered counsellor when you call 0800 747 747. This service is delivered through our partners at the South African Depression and Anxiety Group (SADAG).

They also offer academic support to assist students in making the correct career choices, how to approach your studies in an optimal way and assisting with how to prepare yourself emotionally to be academically successful. UP also provides career counselling and assessments (offered by the SCU) which can assist students to find the correct career path to match your interests, abilities and preferences.

Visit their student support webpage for more info about their offerings and workshops.