Anxiety During Study Times: How To Identify And Manage It?
Anxiety is a natural response of the body to stressful situations, and during times of study, especially during exams or important deliveries, it can become particularly intense. This article will explore the causes of anxiety in academic contexts, how to identify its symptoms and, most importantly, effective strategies to manage it.
Identifying the causes of a subject’s anxiety is essential to work on it and facilitate the reduction of anxiety at this time. Among the causes we have, for example:
Symptoms of academic anxiety
Identifying the symptoms of anxiety is the first step to managing it. Some common signs include:
If these symptoms occur in different combinations, the suggestion is to focus on the cause and treat it by improving adaptive capacities and/or focusing on solving the issue. For the above I will recommend some strategies.
A guide to managing it
Strategies to manage anxiety can include:
1. Planning and Organization
Developing a realistic study schedule can help break down work into manageable chunks. Allocating specific time for each task and taking regular breaks is crucial to avoid overload.
2. Relaxation Techniques
Meditation, yoga, and deep breathing exercises are effective techniques for reducing anxiety. These elements contribute to reducing stress, increasing physical and psychological well-being that will allow our body to recover from the harmful effects that stress produces on our body.
Maintaining a consistent sleep routine is vital. Once bedtime approaches, gradually eliminate electronic devices, lower the intensity of light in the house, all of this promotes greater activity of an important gland such as the pineal gland, producing higher levels of melatonin in the dark, ensuring better repair. and rest.
4. Regular Physical Activity
Exercise releases endorphins, which are natural brain chemicals that improve mood. These endorphins counteract the negative action of excess cortisol produced in anxious subjects.
5. Balanced Diet
A balanced diet rich in nutrients can have a positive impact on mental health. On the other hand, reducing the consumption of sugar, caffeine or stimulant drinks is essential to reduce anxiety levels. Especially important is the reduction of these elements about 6 hours before going to sleep, although this will depend on the physiological condition of each subject.
6. Family and social support
Talking with friends, family, and mental health professionals can provide great emotional relief. Sometimes simply sharing worries can reduce the emotional burden.
7. Professional Assistance
If anxiety becomes unmanageable, seeking help from a mental health professional is essential. Both psychologists and psychiatrists can help in this process, especially if therapy and in some cases some medication is required, with pharmacology, in my experience, being the last resort.
Conclusions
Anxiety during study times is common, but it should not be ignored. Recognizing your symptoms and applying effective management strategies can significantly improve your academic experience and overall well-being. We must keep in mind that our time as students should be remembered as one of the best times, time and space necessary to train ourselves as professionals and even better if we enjoy this important moment in our lives.
Therefore, for any student, learning to recognize the symptoms and causes of this anxiety becomes not only fundamental, but also an obligation to take care of mental health, which will be beneficial for the process and results of academic life and also for a healthy personal life and future professional life.
