By Tarnjit Sidhu @TarnjitSidhu

Starting university as a postgraduate student can be a difficult time for many people. After finishing university for the first time around, you probably feel established and have a routine in place. So starting a new degree can be a daunting time. Where is my timetable? Why is no-one checking if I’ve done my work? Once you’ve celebrated this big achievement, realising the differences between PGR and other degrees can kick in, making it a stressful time.

We’ve all said, “I’m so stressed” at some point in our lives, but what does it really mean?

Stress is a biological response to a stressor – in this case the stressor is change. Many life events can trigger the stress response, which is protective and helps us deal with these changes. Our bodies are pretty great at getting back to normal after something triggers the stress response. However, if our stress response is kept on for too long or activated consistently, this can lead to health problems. So it’s important to ensure we have helpful stress management techniques in place for whenever we are feeling overwhelmed, or to feel more prepared in order to avoid stress.

1) Make a plan of achievable goals

One of the biggest changes in postgraduate study is not having a set timetable – but this shouldn’t stop you making your own. If you’re like me and enjoy having a set schedule to work from, use this as an opportunity to take control and set your own deadlines, targets, and tracking systems. This can mean using coloured pens and pre-made timetables that you fill in (you can find these online – for free weekly/monthly templates!). One of the biggest triggers of stress is feeling out of control – so this is great if you’re like me and you need some structure.

Note that I’ve used the word achievable here. It is important to keep this schedule realistic. Putting too much on here is only going to leave you feeling disheartened. Every small step is an achievement. Prioritise your work, celebrate your achievements and watch them build up!

2) Maintaining a work-life balance

When starting something new, it’s easy to get wrapped up in it and lose focus of the bigger picture. This is when I stop and reflect on the 6 ways to wellbeing. The great thing about these is you don’t have to do them all. It is important to find what works for you! If you’re not sure where to start, use the self-reflection tool on the UoM website. Work is important but you should also take a step back and look after yourself.

When was the last time you met up with a friend for coffee? Or went for a stroll in a charity shop? PGR study can be isolating for many students living on and off campus, so reflecting on these 6 ways to wellbeing can help interact with people, whilst feeling good about yourself!

At Manchester, there are a range of societies you can join to make friends and socialise. You can find a list of them here.

3) Reward, reward, and more reward!

As PGR students, we can become dismissive of all the great work we produce. Finishing a paper can seem like the norm, but changing your mind-set and seeing this as something to reward can help you to look forward to writing up that next piece of work (yes, really!). Reward is a great way of recognising your achievements and reflecting on the progress being made. Whether it’s having a slice of cake, or booking a getaway, it is a great motivator for producing good work. It can help shift focus from the things we have to do (which can be stressful!) to things we have already done. It is also helpful for maintaining healthy behaviours and can help us feel proud of all the great work we produce.

4) The importance of rest

When making your own timetable, it is easy to get caught up in wanting to do as much as we can as quick as we can. This can lead to burn out, or potentially heighten the stress response. This is why it is important to listen to your body and rest when needed. Taking a break, a power nap, walk in the park – these can help you feel refreshed and ready for the next bit of work. Knowing when to rest is something that can take some practice, but can boost productivity and make you feel more in control.

5) Asking for help

As mentioned, PGR study is a big change, so it is important to know that asking for help is completely okay. At Manchester there are a range of resources available such as the library services that offer support for general/specific topics. Whether it’s asking a supervisor or a friend, this is a good step towards getting the appropriate support. You’ll be surprised at how much people want to help!

Everyone experiences stress differently, but hopefully one of these points will help you transition into PGR life (with minimal stress!). Wellbeing services at Manchester offer a range of activities you can get involved in. UoM have launched a new initiative called the Big White Wall. This is available to all students and is a free online mental health and wellbeing support system that is monitored by trained clinicians. The Big White Wall is a safe online space to vent, get creative, and talk about mental health and wellbeing. Find out more here.

Finally, UoM are proud to be part of the PGR Well Bee-ing Project which aims to improve support and resources for wellbeing and mental health in the PGR community. This is useful for students that require support but are unsure of where to go, as they are able to signpost students to the appropriate services. For more information about this, you can email – pgrwellbeingproject@manchester.ac.uk or check out their website, twitter and podcasts!