Did you know that almost 60% of students say they often feel overwhelmed by all the work they have to do, according to Elizabeth Polenz and Marc J. Sinan (2018)? Anxiety in the classroom has become a common problem among students, which often translates to severe effects on their mental health and overall academic performance as well.
Addressing the common challenges and understanding the right way to deal with academic anxiety will ensure a better result.
Read more to find out what academic anxiety is and how you can overcome it!
What is Academic Anxiety?
The Impact of Academic Anxiety
Strategies to Deal with Academic Anxiety
Coping Mechanisms for Immediate Relief
Long-Term Strategies for Managing Academic Anxiety
What is Academic Anxiety?
Academic anxiety is actually a subset of performance-based anxiety that entails nightmarish worry over academic achievements. Headaches, stomach aches, difficulty sleeping and excessive worry about marks are some of the typical symptoms.
You are likely putting pressure on yourself and feeling some from others, by not wanting to fail or struggling with time management.
The Impact of Academic Anxiety
Academic anxiety starts in the mind and can severely affect a student’s capabilities — you may have trouble focussing or paying attention when it comes to taking tests or completing assessments.
Instances of serious mental health issues, such as social anxiety, depression (especially if a parent has it), and generalised anxiety disorder derived from academic demands, have increased due to pressures experienced throughout schooling.
Students living in student accommodations in Sydney and Melbourne may experience school anxiety more often from living alone and not knowing how to deal with academic stress.
Strategies to Deal with Academic Anxiety
#1: Time Management
Scheduling your tasks/activities on a calendar creates a systematic process for you to manage your time well. This plays an important role in time management and avoids last-minute tensions with cramming.
Create specific study, breaks, and free time blocks for an orderly life. Breaking your work into smaller tasks is a powerful way to avoid procrastination — this method reduces stress by making the workload seem more manageable.
#2: Study Techniques
School anxiety strategies include active learning, such as engaging in discussions or practising, which can help you understand and remember content. Taking breaks while studying is very important as it prevents overwhelm and burnout.
#3: Healthy Lifestyle
A balanced diet means consuming food that provides the body with all the nutrients necessary for well-being. It also makes it easier to handle the academic pressures. Plus, having more than 8 hours of sleep under your belt helps you concentrate on a whole new level (and reduces anxiety).
#4: Mindfulness and Relaxation Techniques
Incorporating meaningful activities into your daily routine can significantly reduce anxiety. Therefore, practicing relaxation techniques can help students reduce their anxiety and enhance their overall performance.
#5: Seeking Professional Help
It is very important to understand when professional attention should be sought. Talking to a therapist or counsellor can be very useful if your anxiety is getting out of hand. Understand that asking for help is not a weakness — it’s actually an empowering decision to take control of your life and mental health.
Coping Mechanisms for Immediate Relief
#1: Deep Breathing Exercises
Deep breathing can help prevent or alleviate immediate anxiety. Taking deep, slow breaths signals to the nervous system that it’s okay to relax. A simple technique is to breathe deeply through the nose and exhale slowly through the mouth.
#2: Progressive Muscle Relaxation
It is a systematic method of tensing muscle groups one by one and then releasing the tension, allowing the muscles to relax. Start at the feet and work your way up to your head. This method helps combat physical stress and promotes relaxation.
#3: Visualisation Techniques
Positive visualisation can assist in dealing with anxiety. Visualising a peaceful and successful scenario can take the edge off. Imagine yourself confidently solving academic difficulties, which may give you momentum and reduce stress.
Long-Term Strategies for Managing Academic Anxiety
#1: Setting Realistic Goals
Managing academic anxiety involves solid management skills like setting realistic goals and staying focussed. For instance, while preparing for standardised tests like the GMAT and SAT, it’s crucial to maintain focus and determination and take regular breaks to prevent anxiety from taking over.
#2: Building Resilience
Resilience is key to managing stress and pressure in academics. Embrace challenges as learning experiences and adopt a growth mindset, recognising that intelligence is not fixed. Resilient students can cope with stress more effectively and maintain better health.
#3: Developing a Positive Mindset
Cultivating a positive mindset involves regularly practicing gratitude. Students can do this by journaling daily, writing down at least ten things they are grateful for each day.
And that’s it!
Strategies for managing anxiety should be prioritised and handled with care. Since many students may not fully grasp their overwhelming feelings, teachers and parents should provide appropriate guidance.
Students are encouraged to talk to peers who may understand their experiences. Best of luck, and aim high!
About AmberStudent
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Bobby Sinha is a storyteller; she enjoys watching Japanese indie movies and knows various ways of using a chopstick. A graduate in business, working as a writer, and someday aspiring to become a Filmmaker proves how versatile she is.
