Ngā Anipā | Anxiety & Stress
Feelings of anxiety can occur when we are faced with uncertainty or threat. Similarly, feelings of stress can occur when we feel threatened or experience an increase in stressors. While both are normal feelings to have, this page outlines a range of steps we can take to actively recognise and manage them.
Recognising stress and anxiety
Stress and anxiety will feel different for everyone, but some common physical experiences are:
- A tight or lumpy feeling in your stomach and/or chest
- Difficulty concentrating, sleeping and breathing
- Feeling tense and irritable
Anxious thoughts can also contribute to the physical feelings above, or sometimes they can be independent. Anxious thoughts may include:
- Thinking something really bad is going to happen
- Fear of losing control
- Self-criticism such as “I can’t do this” or “I’m not good enough”
If you require urgent or crisis mental health care please call Crisis Resolution on 0800 920 092 or dial 111.
Managing stress and anxiety
There are many ways that we can help ourselves cope with stress and anxiety, and you should choose what works best for you. Some approaches that may help include:
- Doing some deep and slow breathing when anxious - slowly inhale in and count to 3, slowly exhale out and count to 3.
- Stay active. Do a physical activity that you enjoy outside.
- Talking to someone you trust. This could be a friend, whānau member, a UC support service or an external support service such as 1737
- Give yoga a go. There are some great workouts that you can try to help manage anxiety and stress.
- Resetting your thoughts by drawing, reading or doing something else you enjoy
- Using a heavy blanket such as a duvet and snuggling under it
- Having a hot drink and taking a break
- Avoid substances like caffeine, alcohol and cannabis, as these can aggravate anxiety
- Practice good sleep hygiene. Aim for 7-9 hours of sleep a night
- Relax regularly i.e. take a bath, read a book or listen to music
Support on campus
If you or someone you know is in distress on campus, please contact UC Security on 0800 823 637
- Atawhai Ākonga | Student Care - to talk to a Student Advisor for support and practical strategies and tips
- Te Waka Pākākano - to talk to a Māori, Pacific or Rainbow Student Advisor for support and practical strategies and tips
- Te Whare Hauora | UC Health Centre - for GP and student counselling
- Disability Resource Service - for academic accommodations and assistive technology supporting students with disabilities or medical conditions
Support off campus
If you or someone you know is in distress off-campus, please contact emergency services on 111 or Crisis Resolution on 0800 920 092
- The Fight, Flight and Freeze response
- Help Guide – Stress Management
- Help Guide – Quick Stress Relief
- Apps for Anxiety and Stress
- Tips for keeping calm during stressful times
- Aroha chatbot