Every university student can relate to feeling overwhelmed at some time during their studies. Whether it’s the end of semester rush, balancing life and uni responsibilities, or that one group project (we’ve all been there!). It’s important to know you’re never alone in dealing with these feelings. There are many helpful methods that can organise your time and headspace, as well as resources you can easily access to help you combat feeling overwhelmed.

The Navigator team chatted to Elza Fabian and Jacqueline Olley from Student Wellbeing to get some professional tips on how to manage this feeling.

(example figure of what not to do when feeling overwhelmed)

What steps are there to help prevent yourself from becoming overwhelmed?

When you start to feel that build up of stress and tasks that can lead themselves to becoming overwhelming, it’s a great idea to implement certain strategies from the very beginning. Elza and Jacqueline say that keeping a routine is a great start;

“Building and maintaining a routine for keeping up with uni work can be very helpful. This helps with procrastination, as a routine provides clarity about what your day looks like, and you are more likely to get motivated to do the things you need to do.”

If things are starting to fall out of a routine, it may be best to take a step back and re-think how you’re spending your time and how you’re prioritising. It’s never any use to spend hours bullet journaling with your arsenal of colour-coordinated highlighters if you realise that your feelings of stress and being overwhelmed are actually stopping you from getting any productive work done. This is where practising self-care can be useful in helping you to re-access and re-evaluate your feelings.

“Practicing self-care even when we are not feeling overwhelmed  keeps our “tank full” for times when we are stressed. Exercise, eating healthy foods, being in nature, connecting with friends and family are all things that build mental resilience for times when we are not coping well.”

Lastly, staying in contact with your friends really can make a difference on your overall wellbeing, particularly when you feel that things are starting to get overwhelming.

“[staying in contact with friends] can reduce feelings of isolation and give a more realistic view of where we are up to with keeping on top of our work, and a sense that we are not alone in feelings of stress and worry.”

If you’re already feeling overwhelmed, what are some of the best ways to cope with these feelings?

When you’re already dealing with feeling overwhelmed, it can seem like everything is falling apart underneath you. Elza and Jacqueline suggest that switching your thinking can be helpful;

“Think about what the things they can and can’t control. Switch their focus to the things they can influence, and work on those things.”

The feelings of anxiety that you’re holding onto when feeling overwhelmed may often be even more stressful than the original cause of your worries. It’s always important to keep perspective, and even simple breathing and mindfulness can be a small yet important step to keeping things in control.

“Taking 10 slow deep breaths when overwhelmed and focusing on sights, smells, noises that are around us can be very grounding.”

Lastly, try to never beat yourself up about your own feelings.

“Notice self-talk, and change it: how would you talk to someone who was in a similar situation? Avoid affirmations that are undeletable or difficult to believe, and go with something more realistic. “I am doing ok”, “It’s ok if my work isn’t perfect” etc. “

Resources to help you with feeling overwhelmed

Lastly, it’s important to remember that the University of Newcastle has many resources and support services available for those who are struggling with feeling overwhelmed.

There are lots of services on campus to support you through study and life at university. These include:

• Chaplains are available if you want a listening ear, someone to chat with, or pastoral support.
• The Library offers spaces, resources, and tools to help you research, study, and prepare assignments.
• Academic Learning Support can help you build study skills, improve your writing, and tackle maths and statistics.
• Learning Advisors can support you with study skills, research writing, and other academic needs.
• Peer Assisted Study Sessions (PASS) give you the chance to review weekly material with other students and a PASS Leader without needing to book.
• Studiosity is an online learning support platform that offers the Writing Feedback+ service which provides feedback on your writing, structure, and critical thinking.
• Study and wellbeing resources including support tools, tip sheets, video guides, and online programs. These resources can help with everything from study and academic skills to general wellbeing and self-care.
• Wellbeing Advisors and Counsellors can help you manage problems and connect you with the right support.
• TalkCampus is a free peer-to-peer app that gives stduents a safe and engaging platform to chat about challenges they’re experiences in life and while studying.
• Student Advocacy provides free and confidential support to help you understand university policies, navigate rules, and get advice on any issues you may be facing.
• The Wollotuka Institute offers a variety of services to help Aboriginal and Torres Strait Islander students settle into university life and get the most out of their studies.
• AccessAbility provides support for students with permanent, fluctuating, or temporary conditions, as well as for those who are primary carers of someone with a disability or medical condition.