Below you will find several methods that can help you reduce stress. These tips are based on scientific research and may help you take care of your mental wellbeing.

Stay in touch with others

By working and studying from home, we have less contact with our social network. Epidemiological studies have shown that social isolation is a risk for the symptoms of stress. Without social support most people are more sensitive to symptoms such as anxiety and depression.

Lower the bar

Lower your expectations and do what you can. Adjust your idea of ‘a successful day’ to the current circumstances. Take a break between stressful activities and do something you enjoy after having completed a difficult task.

Accept your emotions instead of suppressing them

Realise that it is normal to be worried. Remind yourself that you are allowed to feel negative motions and that they will pass eventually. By acknowledging these emotions, it will actually become easier to accept the things you cannot control and help you focus on the things you can control.

Reduce smartphone use

It can also be difficult to put down your smartphone, but some time without it is good for your brain. For tips on resisting your smartphone see the Leiden Psychology Blog.

Relax your body and mind

Make sure to plan enough moments for rest and relaxation, both mentally and physically. Time-pressed? A session of only five or ten minutes can still be very effective. A lot of people benefit from yoga, sports, walking, listening to music or reading in order to relax. Try to breathe slowly and make a conscious effort to relax your muscles. The USC Instagram channel offers free live workouts, including meditation and yoga.

Focus on positive thoughts

Try to see positive aspects of this period and to redirect negative thoughts to become more empowering statements. Make a list of things that are going well and things that you are grateful for. Keeping track of things you are grateful for or enjoy doing, however small, will help you focus on the positive side. Also compliment others to help motivate them.

Continue doing the things you enjoy and allow yourself to enjoy them

Make plans for your free time, so that you have something fun to do after a hard day’s work.

Daily routines and good ‘sleep hygiene’

Flexibility can be a good thing, but it can also cause a lot of anxiety and stress because you suddenly have to make all these choices. Sticking to a fixed schedule can help you get through the day. Add some structure to your day by taking regular breaks and going for a quick walk around the block. 

A good night’s sleep will help you deal with stress. Some rules for practising ‘sleep hygiene’: go to bed at approximately the same time each night and get up at approximately the same time each morning. For instance, get up at your usual time even though you are working from home and try not to stay up too late in the evenings. Try to avoid afternoon naps.

Try to get enough exercise and eat a healthy diet

Eating a healthy diet and taking regular exercise will help you sleep and will help reduce stress too. When you are feeling a bit down you are less likely to feel like exercising or eating healthy food, but these actually have a very positive effect. And whether you exercise alone or with others (online), sport can even improve your social circle and vice versa. For more information on food and exercise and tips for sports and online support, see Physical health.

Professional support

Prevention is better than cure. Look at what facilities your health insurance offers you, like the Dutch platform Gezond leven from Zorg en Zekerheid. Or see what is possible in terms of prevention with other health insurers.

Has your response to stress been seriously affecting your mental health for several days in a row? Then contact a medical professional such as your GP.

There are a number of free e-health apps that you can use at home to help you cope with related stress. Leiden University psychologists recommend the following:

Anxiety and stress

• MIND: Maybe you are experiencing feelings of anxiety or depression. Are you looking for help, advice, or maybe just some distraction? MIND offers various options.
• VGZ mindfulness coach app: Do you want to get rid of stress and live more in the here and now? Mindfulness can help to relax, so you will sleep better and have more energy. Stress will affect you less when you practise mindfulness. This coaching app offers several exercises and is free, even if VGZ is not your insurer.
• Headspace: Meditation helps to decrease stress, improve your focus and sleep.

Sleep issues

InsightTimer offers a free app that teaches you to deal better with sleep issues, anxiety and stress. Want to try it out? Watch the meditation video by Femke Bakker, Leiden University teacher in political science and meditation teacher.

Loneliness

Do you ever feel lonely and would you like to do something about that? Gezonde boel offers a programme to work on your feelings of loneliness.

Student well-being

The Student Well-being Taskforce has recommendations to support student well-being.

For students

National Listening Line (Luisterlijn)

The national Listening Line (De Luisterlijn) is available 24/7. You can share your personal story in full anonimity with the volunteers, also via e-mail or chat.

Leiden: 071 - 512 52 02
Den Haag: 070 - 345 45 00

Most volunteers do speak English, but please note that because of the anonymity, the Luisterlijn cannot guarantee that you’ll be connected to an English speaking volunteer.

Moodpep

Students who suffer from mood issues are welcome to take part in Moodpep. Moodpep is an online programme aimed at helping students and young people who suffer from low moods. The programme was designed by psychologists Nadia Garnefski and Vivian Kraaij. You will be invited to follow a number of online modules and offered support via short weekly coaching sessions over the phone. There is no waiting list – you can take part whenever and wherever you want – and there is a coach on hand to offer support. The programme consists of eight lessons and covers topics such as positive activities, negative thoughts, stress, relaxation and working towards achievable goals. The whole programme lasts six to eight weeks, spread over weekly sessions of one to two hours. For questions and to take part, send an email to: Moodpep@fsw.leidenuniv.nl.

For staff

Confidential counsellors

Working from home more often can lead to problems in your working environment and relationships, in the area of academic integrity or possibly other issues such as undesirable behaviour. Obviously, you can first raise an issue with your manager and together look for a solution. Maybe you would prefer not to do that, but you can't resolve the problem on your own. It's good to remember that the University confidential counsellors are available for you to talk to. Don't hesitate to contact them if you would like their help.