Wellbeing and self-regulation
University can be demanding, and maintaining your wellbeing is essential for long-term success.
Managing overwhelm and preventing burnout
Recognising your early warning signs and having strategies in place can prevent minor stress from becoming major problems.
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Early warning signs |
Burnout prevention strategies |
Recovery strategies |
|---|---|---|
|
Difficulty concentrating or making decisions Increased sensory sensitivity Changes in sleep or eating patterns Feeling more irritable or emotional than usual Physical symptoms like headaches or fatigue Withdrawing from social contact |
Build regular breaks and downtime into your schedule Maintain routines that support your wellbeing Monitor your workload and adjust expectations when necessary Stay connected with support networks Practice self-compassion when things don't go according to plan |
Have a "crisis plan" prepared for when you're overwhelmed Know who you can contact for support (friends, family, counselling services) Identify activities that help you recover (rest, special interests, sensory regulation) Consider reducing your study load to part time temporarily if needed Use university counselling services or other professional support |
Sensory regulation strategies
Managing sensory input is crucial for maintaining focus and preventing overwhelm.
|
Sensory breaks |
Sensory toolkit |
Managing sensory overwhelm |
|---|---|---|
|
Schedule regular breaks in low-stimulation environments Use techniques like deep breathing or progressive muscle relaxation Engage with preferred sensory experiences (music, textures, movement) Step outside for fresh air and natural light when possible |
Noise-cancelling headphones or earplugs Sunglasses for bright lights Fidget tools or stress balls Comfortable clothing layers Snacks and water bottle Essential oils or other preferred scents |
Arrive to classes early to choose optimal seating Use movement breaks between classes Identify quiet routes around campus Have backup plans for when spaces are too overwhelming Consider online options for particularly challenging environments |
Maintaining connections with existing support networks
University is a time of change, but maintaining important relationships and support systems provides stability.
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Family and friends |
Healthcare providers |
Online communities |
|---|---|---|
|
Communicate about how university is affecting you and what support you need Be specific about how people can help (practical support, emotional support, space) Share your successes and challenges so people understand your experience Maintain regular contact even when you're busy with studies |
Keep regular appointments with GPs, psychiatrists, psychologists, or other providers Inform them about university-related stressors or changes in your life Ask about strategies for managing academic stress Ensure you have ongoing access to any medications or treatments you need |
Stay connected with autistic communities that provide understanding and support Share your university experiences to help other autistic students Seek advice from others who have navigated similar challenges Contribute your knowledge and experience to support others |