Back at uni? How to help your wellbeing while you study

University can be a time of great opportunities, but it can also be very stressful^[1]. Many students need to support themselves financially and may be living away from home. Students are also under constant deadlines and, if in their final years, need to prepare for life and work after uni.

My colleagues and I research how students can succeed and thrive in their studies.

So, as classes begin for semester one, how can you be proactive about your wellbeing and find a healthy balance between work, study and friends?

Academic and personal wellbeing

There are two interconnected parts of life that are particularly challenged at university. These are academic wellbeing and personal wellbeing^[2].

Academic wellbeing is about your learning and achievement, and how motivated and engaged you are with your studies. Personal wellbeing is about your mental health, self-esteem, life satisfaction and sense of meaning and purpose.

This is where “buoyancy^[3]” – sometimes called everyday resilience – comes in. Buoyancy is students’ ability to bounce back from challenges, difficulties and setbacks. It helps them navigate the ups and downs of university life, from competing deadlines, to exam stress and the demands of paid work.

In our research, we have identified psychological^[4] and interpersonal^[5] ways to help students maintain their academic^[6] and personal^[7] wellbeing. We call them “the 6 Cs of buoyancy”.

1. Confidence

We have found students who believe in themselves to do what they set out to do tend to respond well to difficulty. Boosting self-belief, or confidence, involves two important things.

• Focus on the positives: recognise what knowledge and skills you already have. Avoid negative thinking traps. For example, give yourself credit for positive results instead of thinking the “lecturer went easy on me”.

• Develop a broader view of success: view success not just in terms of marks, but also in terms of learning new things and personal improvement. This helps you recognise more of the things you do well, so you receive confidence-boosters more often.

2. Control

Our research shows students who feel as though they are “in the driver’s seat” are not as easily affected by adversity. There are two helpful ways you can feel in control.

• Focus on the three things in your control: these are effort (how hard you try), strategy (the way you try) and attitude (what you think of yourself and the challenge).

• Seek out feedback: this is information or ideas about how to navigate a challenge or improve next time. You can get this from teachers, a student advisor or trusted peers.

3. Commitment

Staying focused on your goals can help you persist through tough times. There are two ways to support this.

• Set clear goals and a plan for meeting them: so you know what you’re doing, why, and how to do it.

• Seek support: remember there are people who can help you if you are unsure about something, such as academic staff and student support services.

4. Coordination

Having a clear plan also helps you to navigate your way through challenges. There are two ways to do this:

• Look ahead: what challenges are on the horizon? Are there assignment deadlines on the same day? Be proactive and get onto them early so you finish them by the due date.

• Have a timetable: make a realistic and achievable weekly timetable so you can balance the different things you need and want to do.

5. Composure

Academic anxiety typically involves worrying excessively about poor results, performance in an upcoming test or presentation, meeting deadlines and getting on top of difficult coursework. Managing your academic anxiety is an important part of maintaining academic and personal wellbeing.

• Have stress management and relaxation strategies: find strategies that work for you. This may be meditation, exercise, reading or connecting with nature.

• Make lifestyle adjustments: create healthy habits, such as an improved diet, less alcohol, more sleep or staying off social media channels that “wind you up”.

6. Connection

A sense of belonging is a buffer against stress. Good relationships are also a protective factor in tough times.

• Get more involved: participate in classes, labs and tutorials. Say “yes” to social opportunities such as a coffee after a lecture. Look for a university club or society you can join. Go into uni a little more than being online.

• Keep in touch: socialise with good friends from school or other parts of life outside of uni.

What if I am struggling?

The 6 Cs are helpful for navigating day-to-day challenges at university. But it is important to reach out to a mental health professional on or off campus if you need more support.

If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline^[8] on 13 11 14.

References

1. ^{^} very stressful (doi.org)
2. ^{^} academic wellbeing and personal wellbeing (doi.org)
3. ^{^} buoyancy (doi.org)
4. ^{^} psychological (doi.org)
5. ^{^} interpersonal (doi.org)
6. ^{^} academic (doi.org)
7. ^{^} personal (doi.org)
8. ^{^} Lifeline (www.lifeline.org.au)