Managing Stress and preventing relapse

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So I am about to do my honors year at uni, so naturally stress is something I want to manage properly. Last year wasn't very good for me as the quality of my work significantly deteriorated and my mental health problems became more severe. I even had to increase my anti depressants. I also had bouts of fatigue, in which I slept for 14 hours a day (sometimes longer) and I was also suffering from suicidal ideation.

According to the CPN that assessed me, she felt as if I had overcome the worst of my symptoms and, at that point, wasn't I'll. However I know that stress triggers a lot of these symptoms for me. She told me that I need to be aware of the amount of stress I can realistically handle, but honestly I have no clue how to judge that.

I want to be able to increase my distress tolerance, but it seems that no matter what I try, I don't improve. I try to expose myself to stress and it doesn't work. I try to limit my activity and that doesn't work either. I want to be able to work at a normal pace and complete tasks better, but I can't seem to increase my productivity, which leads to me trying to compensate for my shortcomings. This leads me to get stressed out and then avoid the situation because it feels futile. Giving up is not an option.

I know that if I can manage the stress part I might be able to push past those feelings of dread and distress, but I don't know where to begin. Do I just keep myself busy or do less? Do I just accept that I'm slower than others or can I speed up? I'm confused...

I don't want to be sick again. I know I'm going to get sick because this is a really important year, but I can't afford to be ill again. I'm afraid that it is going to be even worse this year and I don't know what I'll do if it does.

slow, deep breathing while concentrating only on breathing for twenty minutes per day has been shown to decrease the effects of stress, as does having someone (more than one someone is even better) you can talk to about it. exercise helps people deal with stress, too. my personal approach is to go for walks.

Your health is the most important thing and if you put too much pressure on yourself and get poorly you won't get anything done anyway, so you should just do what you can do without having any unrealistic expectations (e.g. studying ten hours a day). Is there anyone at uni who can help you manage your time and prioritise your tasks? Maybe you could draw up a study timetable incorporating regular breaks but if you don't feel up to sticking to it don't give yourself a hard time, it's better than doing nothing. And you know that overcompensating leads to you getting stressed and getting even less done, so just try to go easy on yourself and get back into a sensible routine. Some days you will get more done than you expected, others less, but it'll balance itself out.

If you do get depressed again and can't concentrate and get stuff done, don't beat yourself up, it's an illness, get treatment and let uni know and they'll give you more time.

Take care of your physical health and make sure you take time off to do things you enjoy regularly, it'll only help how you perform academically.

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Its hard for me to judge what part of my expectations are unrealistic. This is especially because most people in my career of choice are generally perfectionists and tend to work very hard. Plus, its hard for me to know when to stop until its too late. I find it hard to identify when I need a break.

I do get support from the national autistic society. I see them usually on a weekley basis and they give me advice on how to manage what needs to be done that week. It helps and I'm very greatful for their support, but I still find it difficult to alleviate the stress.



I have antidepressants, but getting I going treatment is like finding hay in a needlestack. This is especially because getting treatment under ghe nhs takes so long and because I don't have permanent residence where I go to uni, I'm usually just stuck.

My uni does have counselling services and a mental health srvice, which I could sign up for again, but it depends on what my timetable is like. In 2nd year, my timetable was full and so I was pretty much stranded. I couldn't even see anyone during lunch. 3rd year was a little better as I had one free day to (well, technically a half day) so that allowed me some slack. I could inquire about counselling, but I dunno - I've bad experiences with it.

Also, I only get a few sessions before they have to refer me to another service, so its not for the long term. I'm afraid I'm going to get left to fester until I graduate (IF I graduate). I'm afraid I will get hospitalized and end up missing something. Even if I miss a couple of days, that's a terrifying thought.

As for the uni giving me more time, they aren't always that generous. If they feel the relapse could have been prevented, they aren't going to give me any concession. Because they already know about my mental health problems and know I'm already getting support at the disability services, they might chalk up any flare up as negligence to act on my part.

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Well, I'm beginning to enjoy exercise again. I'm just starting at 15 mins a day of aerobic exercise, but I'm going to gradually increase it. As for my eating, it can be bad, but for the most part my eating habit are good. I don't fry my food much and when I do, I use olive oil. I eat fresh fruit and veg and try my best not to eat too many processed foods (which is hard when you are a student that gots no money). Sleep, on the other hand, is something I need to improve. I have always struggled to fall asleep and I might talk to my doctor about that.

I think you probably think others are doing more than they are and that you are doing less than you actually are, remember everyone in your field is also only human. I think as long as you still take time to look after yourself (eat, sleep, exercise, socialise, do hobbies, etc) then you are probably not overdoing it but can you remember any early warning signs from last time you got overwhelmed and stressed? And when you do spot you're getting stressed has anything helped in the past? Like distraction, meditation, a hot bath, a walk?

If counselling is gonna stress you out and you don't have time, perhaps it's best not to go down that route...who's monitoring your condition at the moment? Your gp? Perhaps you can make sure you see them regularly and report any changes in your sleep, mood, etc so they can advise on med changes etc. Self help is good...I like mindfulness, stepping back and watching your thoughts, refocusing etc...I know it's easier said than done. Have you had any therapy in the past and learnt techniques you could use? You should use these techniques on the stress from uni as well as on the stress you have about being stressed...if that makes sense. Worrying about relapse is a big strain that can ironically contribute to relapse.