You're a Higher Education professional struggling with work-related stress. What can you do to feel better?

If you work in higher education, you know how demanding and stressful your job can be. You may have to juggle multiple roles, deadlines, expectations, and challenges on a daily basis. You may also face pressure from students, colleagues, managers, and external stakeholders. All of this can take a toll on your mental and physical health, and affect your performance and satisfaction. So, what can you do to cope with work-related stress and feel better? Here are some tips that may help you.

1 Identify your stressors

The first step to manage your stress is to recognize what triggers it. Stressors can be internal or external, and vary from person to person. Some common stressors in higher education are workload, time pressure, role conflict, lack of autonomy, lack of support, lack of recognition, and lack of feedback. To identify your stressors, you can keep a stress diary, where you record the situations that cause you stress, how you feel, how you react, and what you do to cope. This can help you spot patterns and areas for improvement.

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Sarah Brown

Passionate Educator. Higher Ed Innovator. Focused Leader.
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Once you've identified some of your stressors, I'd like to suggest doing something with them that might be strange: share them with your students. Tell them what you're stressed about and what distracts you. Doing this will do several things. It will force you to be specific and name your stressors, it will allow you to connect deeply and personally with your students who are feeling similar things, and it will give context to what you should do next: lay ground rules with them. Tell them when you'll respond to emails, and when you'll not. Tell them when your phone gets put away every evening. Tell them that you'll be gone this weekend. Accountability and compassion go a long way, and you'll find both in the students you're serving.

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2 Manage your time

One of the most effective ways to reduce your stress is to manage your time wisely. This means planning ahead, prioritizing your tasks, setting realistic goals, delegating when possible, and saying no when necessary. You can use tools like calendars, lists, reminders, and apps to help you organize your schedule and track your progress. You can also avoid procrastination, distractions, and interruptions that waste your time and energy. By managing your time, you can increase your productivity, efficiency, and quality of work.

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3 Take care of yourself

Another key factor to cope with stress is to take care of your physical and mental well-being. This means getting enough sleep, eating healthy, exercising regularly, and avoiding alcohol, tobacco, and drugs. These habits can help you boost your immune system, mood, and energy levels, and prevent stress-related illnesses and disorders. You can also practice relaxation techniques, such as deep breathing, meditation, yoga, or massage, to calm your mind and body. Additionally, you can engage in hobbies, activities, and interests that make you happy and fulfilled.

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ATEFEH FERDOSIPOUR

I am a scientist and scholar, driven by passion and purpose.
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This technique is highly effective not only for managing work-related stress but also in various life situations. Self-care serves as both a preventative measure and a therapeutic strategy for navigating crises. In higher education, individuals such as coaches, professors, or leaders encounter numerous challenges while also bearing the responsibility of managing crises for others. Consequently, their stress levels can be compounded. Without employing mindfulness and personal care techniques, even individuals with substantial knowledge and experience may struggle to succeed in such roles.

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4 Seek support

You don't have to deal with stress alone. You can seek support from your family, friends, colleagues, mentors, or professionals who can listen to you, empathize with you, advise you, or help you solve your problems. You can also join a support group, a network, or an association of people who share your experiences and challenges in higher education. By seeking support, you can reduce your isolation, loneliness, and frustration, and increase your confidence, motivation, and resilience.

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5 Change your perspective

Sometimes, the way you think about your situation can affect how you feel and act. You can change your perspective by adopting a positive attitude, a growth mindset, and a sense of humor. You can also reframe your challenges as opportunities, focus on what you can control, and learn from your mistakes. By changing your perspective, you can reduce your negative emotions, such as anger, anxiety, and fear, and increase your positive emotions, such as gratitude, joy, and optimism.

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6 Seek help

Finally, if you feel overwhelmed, exhausted, depressed, or suicidal, you should seek professional help as soon as possible. You may have a mental health condition, such as burnout, depression, anxiety, or post-traumatic stress disorder, that requires treatment. You can contact your employer, your health care provider, or a mental health service to get the help you need. You can also call a helpline, a hotline, or a crisis center if you need immediate assistance. By seeking help, you can protect your health and safety, and improve your quality of life.

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Dr Donna M Velliaris

Top 30 Global Guru in Education 2023 (No.30) & 2024 (No.22), STAR Scholars Network, Multi-Awarding Winning Academic, Author, Editor, International Scholar
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Setting 'realistic' goals and priorities, as well as organizing tasks and deadlines, can help alleviate feelings of overwhelm. Seeking support from family, friends, colleagues or professional counselors can provide valuable outlets for expressing concerns and receiving encouragement.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Dr Donna M Velliaris

Top 30 Global Guru in Education 2023 (No.30) & 2024 (No.22), STAR Scholars Network, Multi-Awarding Winning Academic, Author, Editor, International Scholar
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The pressure of "publish or perish" in academic settings can indeed be stressful. However, it's essential to recognize your limitations and only undertake what you can realistically manage. Strive to maintain a healthy work-life balance and prioritize tasks effectively. Remember that quality is often more important than quantity when it comes to academic publications. Focus on producing meaningful and impactful work within your capacity while taking care to preserve your well-being.

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You're a Higher Education professional struggling with work-related stress. What can you do to feel better?

1

2

3

4

5

6

7

1 Identify your stressors

2 Manage your time

3 Take care of yourself

4 Seek support

5 Change your perspective

6 Seek help

7 Here’s what else to consider

Higher Education

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You're a Higher Education professional struggling with work-related stress. What can you do to feel better?

1

2

3

4

5

6

7

1 Identify your stressors

2 Manage your time

3 Take care of yourself

4 Seek support

5 Change your perspective

6 Seek help

7 Here’s what else to consider

Higher Education

Rate this article

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