How can I reduce my study stress?

Study stress is the physical, emotional, and mental pressure students feel when academic demands — like assignments, exams, or deadlines — feel greater than their ability to cope.

It can be caused by factors such as heavy workloads, poor time management, high expectations, or lack of support, and may lead to symptoms like worry, fatigue, irritability, or difficulty concentrating. Sometimes, study stress will lead to you disengaging from the learning.

In short — it’s the tension that builds when completing the coursework feels overwhelming.

Here’s a set of practical, evidence-based strategies to help you reduce study-related stress. They are grouped into categories so they’re easier to apply. Different strategies will work for different students, if you feel you are struggling with your studies - use some of these strategies and most importantly, talk to your trainer.

1. Planning & Time Management

Break work into smaller chunks – Instead of tackling a whole assignment at once, divide it into clear, manageable steps.
Use a study schedule – Block out specific times for study, breaks, and leisure. Avoid “marathon” cramming.
Prioritise tasks – Identify urgent vs. important tasks to avoid last-minute rushes.
Set realistic goals – Make them achievable to build confidence and reduce overwhelm.

2. Healthy Study Habits

Follow the 50/10 rule – Study for 50 minutes, then take a 10-minute break.
Use active learning techniques – Summarise notes, explain concepts to someone else, or make flashcards.
Limit multitasking – Focus on one subject at a time for better retention and less mental fatigue.
Create a dedicated study space – Keep it organised, well-lit, and free from distractions.

3. Physical Wellbeing

Exercise regularly – Even a 15-minute walk can improve mood and focus.
Maintain good sleep habits – Aim for 7–9 hours of quality sleep; avoid all-night study sessions.
Eat balanced meals – Include brain-friendly foods (nuts, fruits, whole grains) and stay hydrated.
Avoid excess caffeine and sugar – They can trigger energy crashes and anxiety.

4. Mindfulness & Mental Health

Practice deep breathing or meditation – Just 5 minutes can calm the nervous system.
Try progressive muscle relaxation – Tense and release muscle groups to reduce tension.
Use positive self-talk – Replace “I can’t do this” with “I’ll give it my best and take it step by step.”
Acknowledge feelings – Stress is normal; talk to a friend, teacher, or counsellor when needed.

5. Social & Emotional Support

Study with peers – Group study can make learning more engaging and less isolating.
Ask for help early – Reach out to trainers, and other students when stuck.
Stay connected – Maintain friendships and hobbies outside of study to keep perspective.

6. Assessment Prep

Avoid last-minute cramming – It increases stress and lowers retention.
Focus on understanding, not memorising – This improves confidence and reduces fear of forgetting.

Remember you are not alone, you can talk to other students and your trainer - reach out when you are feeling overwhelmed.