Academic performance anxiety is a common struggle for many students, especially during exam periods or when facing tight deadlines for assignments. At these times, feelings of overwhelm are normal, and it can often be difficult to know how to manage them.
With this in mind, here are some simple tips to help ease the pressure:
- Use breathing techniques (e.g., inhale through your nose, hold for 4 seconds, and exhale through your mouth, repeating until your body feels calmer). Deep breathing is one of the quickest ways to reduce muscle tension!
- Make time for yourself (e.g., relax, engage in hobbies, or practise meditation).
- Engage in physical activity (e.g., go for a walk, run, or play a sport). Physical activity is highly effective in reducing stress and anxiety, promoting overall well-being
- Set boundaries and take regular breaks (e.g., a 5-10 minute break every hour of study). This helps reduce cognitive overload and prevents mental exhaustion!
- Talk to someone (e.g., a friend or a professional).
For more information…
Gomes, Lucélia & Leitão, Heliane & Santos, Kyssia & Zanotti, Susane. (2023). Mental Health at University: Actions and Interventions Aiming Students. Educação em Revista. 39. https://doi.org/10.1590/0102-469840310t