Steps to reduce Stress while studying | Elyas Wesal
While learning new things is always exciting, when you’re doing a course you have the pressure of needing to get a certain mark to pass. This means that studying and doing assignments can be stressful. Studying also takes a lot of time, and it can be hard to balance it with your other life commitments. However, there are a number of things you can do manage stress and get the marks you need. Keep reading to learn more.
About stress
Stress is a natural occurrence—it happens to all of us. There are two types of stress which bring about different symptoms. One is ‘eustress’, also known as ‘beneficial stress’, which can serve as motivation to continue working. The other is ‘distress’ and this is the negative kind of stress. We should worry about distress and try to keep it at bay, as it can affect you emotionally and physically, and may also negatively impact your academic performance. In fact, this survey from Headspace established that a worryingly high number of Australian university and TAFE students are stressed and anxious, sitting at 83.2%, with some even having thoughts of self-harm. Fortunately, distress can be controlled.
1. Work in short bursts
It can be hard for the human brain to concentrate on the same thing for long periods of time, so focusing for 45 minutes at a time and taking a 15-minute break in between is the best way to approach studying or writing an essay. But make sure you use those 15 minutes wisely to give your mind and body an actual rest. Try grabbing a snack or a cup of tea, going out for a short stroll to get your eyes off the screen and books, or even stretching.
2. Exercise and eat well
When we study, we often do it sitting down. The problem with this is that being in the same position all day is not good for your body. This is where exercise is key to keeping your stress levels low and your concentration levels high. Exercise will boost blood flow to the brain, and this will make you feel more focused. In addition, a balanced meal is also important because studying while hungry or eating unhealthy or low-calorie foods will affect your ability to concentrate. Eat foods that are digested slowly, such as whole grains, fresh vegetables and lean proteins. Likewise, think ahead and prepare nutritious meals in advance when you can.
3. Create a study plan
Having a visual study plan to refer to will help remind you of what you need to study and what you have already studied. Additionally, it’ll help you avoid procrastination, which is your number one enemy when you need to get things done. Your study plan should also take into consideration any commitments and activities you have, like exercise, work, social gatherings, and anything else you do daily. Contrary to what people believe, being successful at studying doesn’t mean neglecting all other aspects of your life, it just means you have to be organised.
Make sure you check your study plan regularly—update it accordingly with what you’ve already done, what needs to be done or re-visited, and any new goals you want to achieve. Lastly, if you have a job but feel you’ll need extra time for study, be sure to talk to your employer as early as you can.
4. Avoid distraction
Although it might seem impossible, you should consider taking a break from Facebook and Instagram when you’re trying to excel in your studies. Remember, that ‘I’ll-only-quickly-check-this-notification’ moment can extend into a neverending social media loop—so switch your phone off for study sessions.
5. Get enough rest
Relaxation is important when you’re trying to focus and succeed in your studies, especially before bed. It’s at night when your brain activity slows down and all the information you learnt during the day is processed—so a good sleep is crucial. You should aim to sleep at least eight hours every night. Try breathing exercises, taking a shower or bath, or drinking camomile tea before bed to help you sleep better.
6. Ask for help if you need to
Nobody is expecting you to understand everything straight away, so don’t be concerned if you have lots of questions. But make sure you get help if you need to, by talking to your classmates and emailing the people in charge of your studies. You can even organise online study groups if you need extra support.
7. Cut out distruction
Social media sites such as Facebook or Twitter are not only hugely distracting when you’re supposed to be working, but studies have shown they can make us feel stressed or experience ‘FOMO’ (fear of missing out) if we spend too long browsing them. Completely avoiding social media, if only for a couple of hours, will aid your focus and prevent you from getting lost in any negative thought patterns.
8 Manage the time
To get the most out of your study time and make it as stress-free as possible, creating a study timetable is essential. Planning your studying a week or month in advance is ideal, meaning you’ll know exactly what you need to do, and that you’ll have the time to cover everything you need. But even if you have less time than you’d like, creating a timetable will help make sure you fit the most important elements into the period of time you have left. Make sure you factor in breaks and relaxing activities too, and be sure to mix it up so you don’t spend all day cramming the same subject you’ll just get bored!
About stress
Stress is a natural occurrence—it happens to all of us. There are two types of stress which bring about different symptoms. One is ‘eustress’, also known as ‘beneficial stress’, which can serve as motivation to continue working. The other is ‘distress’ and this is the negative kind of stress. We should worry about distress and try to keep it at bay, as it can affect you emotionally and physically, and may also negatively impact your academic performance. In fact, this survey from Headspace established that a worryingly high number of Australian university and TAFE students are stressed and anxious, sitting at 83.2%, with some even having thoughts of self-harm. Fortunately, distress can be controlled.
1. Work in short bursts
It can be hard for the human brain to concentrate on the same thing for long periods of time, so focusing for 45 minutes at a time and taking a 15-minute break in between is the best way to approach studying or writing an essay. But make sure you use those 15 minutes wisely to give your mind and body an actual rest. Try grabbing a snack or a cup of tea, going out for a short stroll to get your eyes off the screen and books, or even stretching.
2. Exercise and eat well
When we study, we often do it sitting down. The problem with this is that being in the same position all day is not good for your body. This is where exercise is key to keeping your stress levels low and your concentration levels high. Exercise will boost blood flow to the brain, and this will make you feel more focused. In addition, a balanced meal is also important because studying while hungry or eating unhealthy or low-calorie foods will affect your ability to concentrate. Eat foods that are digested slowly, such as whole grains, fresh vegetables and lean proteins. Likewise, think ahead and prepare nutritious meals in advance when you can.
3. Create a study plan
Having a visual study plan to refer to will help remind you of what you need to study and what you have already studied. Additionally, it’ll help you avoid procrastination, which is your number one enemy when you need to get things done. Your study plan should also take into consideration any commitments and activities you have, like exercise, work, social gatherings, and anything else you do daily. Contrary to what people believe, being successful at studying doesn’t mean neglecting all other aspects of your life, it just means you have to be organised.
Make sure you check your study plan regularly—update it accordingly with what you’ve already done, what needs to be done or re-visited, and any new goals you want to achieve. Lastly, if you have a job but feel you’ll need extra time for study, be sure to talk to your employer as early as you can.
4. Avoid distraction
Although it might seem impossible, you should consider taking a break from Facebook and Instagram when you’re trying to excel in your studies. Remember, that ‘I’ll-only-quickly-check-this-notification’ moment can extend into a neverending social media loop—so switch your phone off for study sessions.
5. Get enough rest
Relaxation is important when you’re trying to focus and succeed in your studies, especially before bed. It’s at night when your brain activity slows down and all the information you learnt during the day is processed—so a good sleep is crucial. You should aim to sleep at least eight hours every night. Try breathing exercises, taking a shower or bath, or drinking camomile tea before bed to help you sleep better.
6. Ask for help if you need to
Nobody is expecting you to understand everything straight away, so don’t be concerned if you have lots of questions. But make sure you get help if you need to, by talking to your classmates and emailing the people in charge of your studies. You can even organise online study groups if you need extra support.
7. Cut out distruction
Social media sites such as Facebook or Twitter are not only hugely distracting when you’re supposed to be working, but studies have shown they can make us feel stressed or experience ‘FOMO’ (fear of missing out) if we spend too long browsing them. Completely avoiding social media, if only for a couple of hours, will aid your focus and prevent you from getting lost in any negative thought patterns.
8 Manage the time
To get the most out of your study time and make it as stress-free as possible, creating a study timetable is essential. Planning your studying a week or month in advance is ideal, meaning you’ll know exactly what you need to do, and that you’ll have the time to cover everything you need. But even if you have less time than you’d like, creating a timetable will help make sure you fit the most important elements into the period of time you have left. Make sure you factor in breaks and relaxing activities too, and be sure to mix it up so you don’t spend all day cramming the same subject you’ll just get bored!
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