How to Best Manage Stress and Anxiety at School
What is stress?
Stress is a bodily reaction to a perceived threat and is therefore a perfectly normal feeling. The feeling of stress results from the body’s release of adrenaline and cortisol, which activate your brain and body to deal with a perceived threat. We all experience stress at times, whether it’s prompted by an upcoming exam, a personal situation or global events, and it can actually be a helpful feeling in moderation. For example, exam-related stress tells us that we need to work hard to perform well – similarly, being stressed about an essay deadline reminds us that we need to complete the task, and these can be useful thoughts. However, when stress gets out of hand and becomes constant, it’s no longer helpful. Therefore, it’s a good idea to develop techniques for dealing with stress so that you can keep your thoughts in perspective.
If all else fails, hopefully these adorable furry friends may help.
Some things to remember:
Everyone experiences stress differently. The same situation will affect you and your friends differently. Some people experience stress in short bursts, whilst for others, stress is a more persistent feeling. Learn to recognise what triggers stress in you, and what helps alleviate it. Recognising the pattern of your own feelings will help you to acknowledge them as they come. This is more helpful than worrying about your feelings in relation to how other people are feeling.
There are situations which lie within your control and situations which you can’t control. So, stressing about a situation which you can’t control won’t help; for example, none of us can control the timeframe for the duration of the current coronavirus outbreak, so it’s not worth getting stressed about it. Instead, try to focus your energies on what you can control. You can plan your days and set your own goals, and this will help you to direct your thoughts towards what you can do to improve your situation.
Try to think of the small picture. It can be easy to become overwhelmed when thinking big - don’t worry about the 5,000 word coursework you have to submit, break it down into manageable chunks, and set goals for each week. Impending exams? Create a revision timetable and split your time between subjects - if you don’t complete the full day’s work, don’t worry, you can always catch up tomorrow!
Some ways of managing stress:
Write your worries down. Before you go to bed, write everything that’s on your mind down on a piece of paper. Don’t leave anything out. All those things will still be there in the morning, so you don’t need to keep thinking about them after you’ve written them down. Getting into the habit of doing this is an effective way of alleviating night-time stress and ensuring that you get enough sleep. Aim for at least 8 hours to boost overall wellbeing.
Allow yourself to experience the stress. Contrary to what you might think, it’s actually good to allow yourself to worry rather than suppressing your feelings. However, don’t allow your worries to be on your mind constantly; set yourself an amount of time to think about what is bothering you, and when that time is up (say, after 10 minutes), consciously move onto something else.
Exercise. If you feel your thoughts spiralling, get outside, or get active. This will allow your body to use up the adrenaline and channel your stress into something productive. Setting aside time to exercise every day (at least 30 minutes) is a great way of improving your overall wellbeing and resetting your brain.
Talk about it. Don’t bottle your worries up; confide in a trusted family member or friend. Often when you don’t share a problem, you don’t allow yourself to see it in perspective. Talking about your worries out loud will help you to articulate exactly what is prompting your stress, and to identify what can be done about it.
Exam Stress Management Strategies
Time Management and Organisation: Create a study schedule to manage your time effectively and reduce last-minute cramming. Keep your study materials and notes organised to reduce stress related to chaos. We have a great blog on the importance of preparation and time management you can check out here. We also have a blog on how to revise effectively.
Mindfulness Meditation and Practising Relaxation: Practice mindfulness techniques to stay focused and calm during study sessions. Incorporate relaxation exercises into your daily routine to alleviate stress. Deep breathing exercises can help calm your nerves and reduce stress.
Healthy Lifestyle: Maintain a balanced diet, regular exercise, and adequate sleep to keep your mind and body in good shape.
Seek Support: Don't hesitate to ask for help from teachers, tutors, or counsellors when feeling overwhelmed. Share your concerns with friends or family; discussing your worries can provide relief.
Positive Self-talk: Replace negative thoughts with positive affirmations to boost your confidence.
Past Papers Practice: Familiarise yourself with the exam format by practising past papers.
Regular Breaks: Take short breaks during study sessions to recharge and improve concentration.
Avoid Comparisons: Refrain from comparing your progress to others; focus on your own journey.
Reward Yourself: Celebrate small achievements to motivate yourself and reduce stress. Maintain a positive outlook, understanding that exams are just one part of your academic journey.
Study Groups: Join or create study groups with peers to share knowledge and ease exam-related stress.
Break Tasks Down: Divide your study material into smaller, manageable sections to avoid feeling overwhelmed.
Utilise Resources: Explore available resources or workshops provided by your school or university. There are also loads of revision tools available online to help manage your workload.
Managing exam stress is essential for optimal performance. Experiment with these strategies to find what works best for you, and remember that seeking help is a sign of strength, not weakness!
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So, stress and worry are feelings which are commonly experienced by us all, but when these feelings come to dominate our daily lives, they are no longer helpful. When you’re worried about something, don’t just sit and ruminate; connect with other people and be active, whether that’s through taking exercise or doing an activity such as schoolwork or a hobby. Don’t feel like everything has to be perfect all the time; it’s a bumpy road, whether in our academic work or our personal lives, so we have to learn to acknowledge our feelings and recognise what they are for. This allows stress to be just one out of many feelings which we experience in our daily lives. When you experience stress, remind yourself, in the words of T.S. Eliot, that ‘this is one moment,/ But know that another/ Shall pierce you with a sudden painful joy’ (‘Murder in the Cathedral’, 1935).
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