Balance Your Life: Stress, Sleep & Nutrition

Stress is a normal reaction to challenges, but when it becomes excessive, it can impact both mental health and performance. Whether you’re a staff member or a student, learning to manage stress effectively is crucial for maintaining your wellbeing and excelling in your role.

Plan Your Time

• Break tasks into manageable steps and set achievable goals.
• Use tools like planners or apps to stay organised.
   

Practice Self-Care

• Get enough sleep, eat well, and stay active.
• Take regular breaks to recharge and engage in hobbies.
   

Reach Out for Help

• Speak to your tutors, counsellors, or peers if you feel overwhelmed.
• Remember, it’s okay to ask for support—everyone needs it sometimes.
   

Visit the NHS webpage on student stress for further tips.

In 2024, the HSE reported that stress, anxiety, and depression accounted for 46% of all work-related ill-health cases. The University has a legal duty to take all reasonable steps to protect and support the health, safety, and wellbeing of its staff. These obligations are outlined in the Health and Safety at Work Act 1974, the Management of Health and Safety at Work Regulations 1999, the Equality Act 2010, and relevant case law.

The University has developed a policy on the prevention and management of work-related stress alongside some accompanying webpages that provide guidance for managers and employees as well as a range of useful resources.

However, there are also several simple, practical steps that may help if you are experiencing stress:

Prioritise Your Workload

•    Identify your key tasks and delegate where appropriate.
•    Break larger projects into smaller, manageable milestones.

Set Boundaries

•    Maintain a healthy balance between work and personal time by avoiding overcommitment.
•    Learn to say no when demands exceed your capacity.

Take Care of Your Health

•    Stay physically active, get enough rest, and build in time for relaxation.
•    Use mindfulness or relaxation techniques to manage everyday stress.

Access Departmental Support

If workplace stress is affecting you, speak to your line manager, supervisor, or the DPIR HR team in the first instance. You may also find it helpful to consult the department’s Health and Safety Officer, Matt Brack.
 

Sleep plays a vital role in your overall health, mood, and academic performance. It’s during sleep that your brain processes new information, consolidates memories, and repairs the body. Prioritising good sleep habits can significantly enhance your ability to learn, focus, and stay emotionally balanced.
 
Why Sleep Matters

Enhances Learning and Memory: Sleep is crucial for embedding new knowledge and making connections between ideas. Deep sleep is especially important for transferring information into long-term memory.

Improves Emotional Well-being: Sleep helps regulate your mood and can reduce feelings of stress and anxiety. A lack of sleep may exacerbate mental health challenges.

Boosts Creativity: Sleep encourages creative thinking by helping the brain connect disparate thoughts and solve problems innovatively.

Supports Physical Health: Quality sleep strengthens the immune system, lowers blood pressure, and regulates stress hormones. Poor sleep can leave you more vulnerable to illness and fatigue.

Creating healthy sleep habits can help you rest better and feel more energised during the day.
 
1. Optimise Your Sleep Environment:

• Keep your room at a comfortable temperature and minimise noise and light.
• Invest in a supportive mattress and pillows to improve comfort.

2. Develop a Relaxation Routine:

• Wind down with calming activities, such as reading a book, taking a warm bath, or meditating.
• Avoid stimulating tasks close to bedtime, such as work or intense exercise.

3. Limit Screen Time:

• Blue light from phones, tablets, and laptops disrupts your natural sleep cycle. Switch off screens at least an hour before bed.

4. Be Mindful of What You Consume:

• Avoid caffeine after mid-afternoon, as it can stay in your system for hours.
  Limit heavy meals, sugary snacks, and alcohol close to bedtime.

5. Establish a Sleep Schedule:

• Go to bed and wake up at the same time each day, even on weekends.
• Try not to sleep in excessively after a restless night, as this can disrupt your sleep rhythm.

6. Only Sleep When Tired:

• If you can’t fall asleep within 20 minutes, get up and do something relaxing until you feel sleepy again.
  Reserve your bed for sleep and relaxation—not work or study.

7. Manage Stress Before Bed:

• If worries keep you awake, jot them down in a notebook to address the next day.
• Engage in mindfulness or relaxation exercises to clear your mind.

For more tips and guidance, check out these resources:

• Mental Health Foundation: Ten top tips for good sleep
• The Mix: Sleep Disorders
• NHS Sleep Tips

Investing in your sleep is investing in your well-being. Prioritise it, and you’ll feel the difference in your energy, focus, and resilience.

The NHS webpage offers eight practical tips that outline the fundamentals of healthy eating and guide you toward making healthier choices. Maintaining a nutritious diet is vital for managing stress and navigating academic pressure, as the food we consume directly influences our physical health, energy levels, brain function, and helps mitigate the physical effects of stress.

Achieving a healthy work-life balance is essential for thriving at university. While academic success is a key part of your experience, it’s equally important to make time for relaxation, hobbies, and meaningful connections. Striking this balance not only enhances your mental and physical well-being but also improves focus, productivity, and overall satisfaction.

That’s why we encourage you to explore the diverse range of student societies on offer. Joining a society is a fantastic way to unwind, pursue your interests, and build lasting friendships while developing valuable skills like teamwork, leadership, and time management. It’s a chance to recharge outside of academic pressures and make the most of your time at Oxford.

Remember: a balanced life isn’t just about managing your workload—it’s about enriching your experience and finding joy in the journey. Explore our societies and discover your balance today!

The university has several employee networks, supported by our central Equality and Diversity Unit. As a department we encourage all our staff to get involved with these networks as they act as a good way to get to know people with a shared interest.