Easy Ways to Manage Stress as an International Student in the UK
Stress is a natural part of life, and everyone experiences it. However, as a new international student in the UK, you might face additional challenges. You may be studying in a language that’s not your first, adjusting to a new education system, navigating a different culture, and balancing social life, health, and academics. All of this can feel overwhelming while trying to stay on top of your university work.
To help manage any stress you may encounter during your studies, here are some useful tips to consider.
Don’t hesitate to ask for help—big or small
If you need assistance, don’t hesitate to ask for it. This is the top advice shared by former students to newcomers in the UK. Chances are, you’re not the first or the only one with that question, and most people will be more than willing to help. If they don’t have the answer, they can often guide you to someone who does.
You can approach anyone for support. Ask your housemates if they’d like to cook a meal together on Friday. Reach out to your course mates to proofread your essay before submission. Speak to your lecturers for tips on academic writing to boost your grades. Connect with student wellbeing staff if you need help navigating mental health challenges or other issues.
Even if you’re feeling shy, try to ask anyway—you’ll likely find people ready to assist.
Prioritize Your Basic Needs: Food, Sleep, and Exercise
Taking care of your physical and mental health starts with meeting your basic needs. A balanced diet, sufficient sleep, and regular exercise are essential pillars for your well-being. While it may seem straightforward, many of us struggle to maintain these habits, especially when adjusting to the demands of studying, living in a new environment, and managing significant changes.
If you’re not feeling your best, pause and ask yourself: Have I eaten properly? Did I get enough sleep? Have I been physically active? If the answer to any of these is no, focus on addressing the gap—grab a snack, take a nap (if practical), give yourself some downtime, or go for a walk. If you still don’t feel better afterward, it might be a sign that something else needs your attention.
Discover What Brings You Joy and Make It a Habit
While your primary goal in the UK is to study, it’s important to regularly set aside time for yourself, no matter how busy your schedule gets with academic, work, or other commitments. Prioritize activities that bring you joy and help you recharge.
For some, this might mean enjoying quiet moments alone, like listening to a podcast, reading, painting, or watching TV. Others may find fulfillment in staying active, exploring museums, attending concerts or art galleries, or indulging in the diverse culinary experiences the UK has to offer.
You know best what helps you relax, de-stress, and replenish your energy. Make it a regular part of your routine to engage in activities that uplift you. Even something as simple as turning off your phone, savoring a cup of tea or coffee, and watching the world outside your window can be a soothing way to recharge.
Make the Most of Your Time with Effective Management
Managing your time effectively can help you reduce stress and feel more in control of your tasks. Explore time management techniques that suit your needs and allow you to handle your workload more efficiently. Here are two strategies to consider:
The Pomodoro Technique
Divide your time into 25-minute focus intervals, separated by short breaks. Use each interval to concentrate on a specific task, such as writing a section of your dissertation or completing a smaller assignment. Create a detailed task list to ensure you know what to focus on during each session. These shorter, structured periods can make large projects feel more manageable and reduce the overwhelm of unstructured study days. They also help you stay accountable and aligned with your goals.
Time Boxing
Set a fixed time limit for a planned activity and stop working on it once the time is up. This could be anything from preparing your next assignment to tidying your student accommodation. By defining and capping the time spent on each task, you make it more achievable and minimize procrastination. Time boxing also encourages single-tasking, allowing you to focus entirely on one activity, boosting productivity and ensuring steady progress.
Don’t Let Perfectionism Hinder Your Progress
Remember, university is a place for learning, not for being “perfect.” Learning requires time, consistency, and commitment, so don’t let perfectionism stand in the way of achieving your goals.
Perfectionism often leads to procrastination, fueled by the fear that our efforts won’t meet the high standards we set for ourselves. This mindset can make starting a task feel overwhelming. For instance, if you’re hesitant to begin an essay because you’re afraid it won’t be perfect, you’re not alone. The key is to start—write anything, even if it’s as simple as, “I don’t want to write this essay because I’m unsure what to say.” Taking that first step is progress.
Once you begin, you’ll have a foundation to build on, and over time, you can refine your work. Feedback will help you improve, and learning happens gradually, even when it’s not immediately noticeable. Don’t let the pursuit of perfection or the fear of falling short stop you from trying. By the end of the term—or the academic year—you’ll be amazed at how much you’ve grown.
Step Outside and Gain Perspective
Spending time outdoors, especially in nature, is proven to boost your mood. Even on challenging days, when feeling “good” seems out of reach, stepping outside often leaves you feeling better than before. Gentle physical activity, such as walking, can significantly reduce stress, worry, or anxiety for hours afterward. In the UK, particularly during winter, getting daylight is crucial for maintaining Vitamin D levels—something international students from sunnier climates may feel the lack of more acutely. Incorporating a midday walk or bike ride into your routine can make a meaningful difference, and the UK offers plenty of green spaces and natural beauty to explore.
Being outdoors also helps you keep perspective. While much of your time may be dedicated to studying, small daily habits can have a big impact. Take a break from your room or the library and spend half an hour walking down the street, visiting a park, or exploring a nearby lake. Bring a friend if you’d like, and enjoy the simple pleasures—watch the autumn leaves cascade from the trees, feel the cool air against your skin, and take in the world around you. Though your studies are important, these moments of connection with nature and the world will remind you of the bigger picture.
