As the days get shorter and snow begins to cover the streets, finals season is upon us. It’s common to feel stressed during this time, but don’t worry, I have some tips! I myself have anxiety, so here are my favourite methods for handling tension while studying.
What do I mean when I say “anxiety”? Well, people may experience different types of anxiety during their studies.
For example:
- Fear of public speaking: Anxiety about embarrassing yourself in front of people, making mistakes and appearing worse than you really are.
- Fear of exams: Anxiety due to the fear of failing an exam.
- Fear of communication: Anxiety due to the fear of communicating with people.
- Fear of procrastination: Constant anxiety due to postponed tasks, inability to rest calmly.
- General anxiety: A constant feeling of anxiety that has its own triggers.
- Anxiety due to perfectionism: “A-student syndrome,” aka fear of not reaching your own expectations.
ATTENTION: If you feel that constant anxiety is poisoning your life, it is absolutely normal to seek help from a professional psychologist. (Psychological counselling | Tartu Ülikool)
Well, here are some of my favourite tips on how to cope with (or at least ease) the symptoms of anxiety:
- Break down large tasks into smaller ones. Anxiety often arises from a feeling of fear of complex tasks. If you break down a large task into several small ones, it will be easier to start doing them. You can also write them down on a to-do list. Crossing off the ones that have already been completed will help you feel satisfied with the process.
- Set realistic goals. Set specific, measurable, and realistic goals by breaking them down into manageable tasks. Balance striving for excellence with recognising your limits, and celebrate small achievements to stay motivated.
- Use relaxation and deep breathing techniques. Practice, for instance, deep breathing, gradual muscle relaxation, or mindfulness meditation to reduce anxiety instantly. Try the 4-7-8 breathing technique: breathe in for a count of 4, hold your breath for a count of 7 and breathe out for a count of 8.
- Use a study timer to stay focused. There are many study timer techniques; the most popular one is the Pomodoro technique: 25 minutes of study, 5 minutes of break. This technique prevents tiredness and helps you to stay energetic. After four “pomodoros”, it is recommended to take an extended break.
- Remove all distractions. Choose a quiet place to study, put away your phone and all distractions and concentrate on your studies.
- Practise positive inner monologues. Replace negative thoughts like “I will never understand this” with positive ones like “I can overcome this problem step by step!” Remember, you’re not alone in facing these challenges – everyone’s got their own set of hurdles. Think of it as levelling up in a game: each obstacle you overcome gets you closer to the next achievement. So, keep going, and don’t forget to enjoy the ride!
- Visualise success. Imagine yourself successfully completing all the tasks, being calm and achieving your goals. Visualising a successful ending can reduce anxiety and change your attitude.
- Stay active. Take short breaks for exercise to help reduce stress and refresh your mind. My favourites are squats, shoulder rolls and neck stretches.
- Maintain a healthy lifestyle. Healthy sleep, proper nutrition, and a healthy lifestyle will help reduce stress. Avoid caffeine, which increases anxiety, and maintain a balanced rhythm of life.
- Find support. Talk to friends, family or fellow students about your problems; they can give you valuable advice. Try to work with someone in a group and arrange study sessions in pairs with a classmate. If needed, seek help from a professional.
- Develop a learning plan. A clear action plan helps to reduce uncertainty and facilitates the learning process by avoiding procrastination.
- Be proud of yourself. After completing the task, analyse your path and think about how well you did! It helps me to think about how bad I would feel tomorrow if I didn’t do all these tasks today.
Experiment with different techniques (or combine some) and choose the ones that work best. Embrace your uniqueness and never be ashamed to be yourself – your individuality is your greatest strength. Keep exploring and stay true to who you are!
In the words of Bobby McFerrin – don’t worry, be happy!
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