By Danny Zane, Person Centred Therapist >

As the new academic year begins, students find themselves at the crossroads of excitement and anxiety. For new students, it’s a time filled with fresh opportunities, new friendships, and the thrill of starting a new chapter. For final-year students, it’s the beginning of the end—a countdown to graduation, final projects, and the pressure to decide what comes next. Regardless of where you are in your academic journey, the start of the school year often brings with it a significant amount of stress.

Understanding Academic Stress

Academic stress is the pressure related to the demands of school life—exams, assignments, social expectations, and future planning. This pressure can manifest in various ways, such as anxiety, sleep disturbances, loss of motivation, and even physical symptoms like headaches or fatigue. While some level of stress can motivate students to stay focused and achieve their goals, excessive stress can be debilitating and have long-term effects on mental and physical health.

The Unique Challenges of New Students

For new students, the stress often revolves around the unknown. This is a time of transition, where everything feels unfamiliar—the campus, the workload, the people, and even the expectations placed upon them. There’s often an overwhelming need to fit in, perform well, and prove oneself, which can overshadow the joy of learning and exploration.

As a person-centred therapist, I believe it’s crucial for new students to practice self-compassion during this adjustment period. It’s okay to feel lost or overwhelmed; these feelings are part of the process. Acknowledging your emotions without judgment allows you to approach challenges with kindness toward yourself rather than criticism. Building a routine, setting realistic goals, and finding small moments of calm amidst the chaos can create a sense of stability.

The Pressure on Final-Year Students

Final-year students face a different kind of stress—one that’s often tied to expectations and the fear of what lies beyond graduation. The pressure to excel, secure a job, or gain admission to postgraduate programs can feel relentless. This period can trigger self-doubt and perfectionism, making students feel like their entire future depends on their performance in the coming months.

From a person-centred approach, it’s important for final-year students to reconnect with their own values and motivations. Why did you start this journey in the first place? What are your passions? When stress becomes overwhelming, take time to reflect on these questions, allowing your inner voice—not external pressures—to guide your next steps. Remember, you are more than your grades or job offers; your worth is inherent and not defined by your achievements.

Strategies to Manage Stress

Here are some strategies to help manage academic stress for students at any stage of their journey:

1. Create a Support Network: Surround yourself with supportive peers, family, or professionals who understand your journey. Talking about your experiences can help you feel less isolated and more connected.

2. Set Realistic Goals: Break down your tasks into manageable steps. Setting achievable goals can prevent the overwhelm that often comes with looming deadlines and big projects.

3. Prioritise Self-Care: Regular exercise, adequate sleep, and mindfulness practices can significantly reduce stress. Make time for activities that bring you joy, even when your schedule feels packed.

4. Stay Present: Focusing on the present moment can alleviate the anxiety of what’s ahead. Practice grounding techniques, like deep breathing or progressive muscle relaxation, to anchor yourself when stress levels rise.

5. Seek Professional Help: If academic stress becomes too overwhelming, don’t hesitate to reach out to a counsellor or therapist. Professional support can provide you with the tools and insights needed to navigate challenging times.

A Final Thought

The start of a new academic year is both a challenge and an opportunity. Whether you are just beginning your journey or preparing to close this chapter, remember that your experience is valid. You are not alone in feeling overwhelmed, and it’s okay to ask for help. Be kind to yourself, embrace the journey with curiosity, and know that every step—no matter how small—counts towards your growth.

Picture by Elena Leya