A police intervention at our university combined with the pressures of exam season can evoke feelings of uncertainty, stress, and worry. These emotions are entirely natural reactions to challenging circumstances. Here are a few simple techniques to help you better manage such moments.
- Take Deep Breaths
Breathing is a powerful tool for regaining a sense of control. Try this simple exercise:
- Inhale for 4 seconds. Hold your breath for 4 seconds. Exhale for 6 seconds.
- Repeat this cycle a few times and focus on the rhythm of your breathing.
- Visualise a Favourite Place
Close your eyes and picture a place where you feel relaxed and safe—perhaps your favourite corner at home, a tranquil spot in nature, or a cosy café.
- Notice the details: What colours do you see? What sounds can you hear?
- Try to stay in this visualisation for a few minutes and take in its calming effects.
- Focus on the Present Moment
If you feel overwhelmed, ground yourself by concentrating on your surroundings:
- Identify 5 things you can see.
- Touch 4 objects around you.
- Listen to 3 sounds in your environment.
This process can help you return to the present and reduce stress and tension.
- Tune into Your Body
When you're feeling stressed, bring your attention to your physical sensations. Feel the contact between your feet and the ground or the surface of your chair. This simple awareness can help you regain a sense of stability and control. - Take Time for Yourself
It's natural to feel uncertain or worried in the face of unfamiliar situations. Allow yourself time to recharge, whether that’s listening to music, watching a series, taking a walk, or engaging in another activity that brings you joy. - Engage in a Small Task
If panic is making it difficult to concentrate, start with a small, manageable action. Take a short walk around campus, grab a coffee, drink some water, or prepare the materials you need for an exam. These small steps can help shift your focus and give you a sense of accomplishment. - Share Your Feelings
Don’t keep your worries to yourself. Talk to friends, classmates, or reach out to the counsellors at our University Counselling Centre. Sometimes, just sharing your feelings can provide relief.
Everyone reacts differently to challenging situations. If you feel overwhelmed, don't hesitate to contact the University Counselling Centre. We are here to support you during this demanding time.
