It’s no secret that, at times, academia can be really tough. Whether you’re dealing with a heavy workload, studying for exams, or balancing extracurricular activities, academic pressure can make you feel anxious and even burnt out. The good news is that there are steps you can take to manage the stress and maintain your mental wellness. So, here are some practical tips to help you survive those tough academic periods with your mental health intact.
1. Prioritize Self-Care
If school starts to feel like the center of your Universe, then self-care can be pushed out of your orbit. But self-care isn’t just a nice idea – it’s a necessary component of a balanced life. Get enough sleep. Eat healthy food. Set aside time to unwind. It may seem simple, but these small acts of self-care can have a huge impact on how you handle stress. It’s tempting to pull all-nighters and survive on fast food, but doing so is counterproductive. Ensure you get at least 7-8 hours of sleep a night, eat a balanced diet, and drink a lot of water.
2. Break Tasks Into Smaller Chunks
Overwhelm from the sheer amount of work to do is a huge source of stress. If you have a major assignment, break it down into smaller tasks. They feel easier to tackle, and you get a sense of having made a dent with each completed portion.
For instance, if you’re working on a research paper, spell it out like this:
- Research and gather sources: Find 5-7 relevant academic papers or books.
- Create an outline: Draft a rough outline of your main points.
- Write the introduction: Start with just the first paragraph.
- Complete one body paragraph: Focus on completing just one paragraph at a time.
By focusing on smaller tasks, you’ll feel less overwhelmed and more productive.
3. Reach Out for Help
When it comes to academic pressure, you’re not alone! If you can’t handle the pace, ask for help. Reach out to professors. Ask your friends for support. You can also hire a tutor. There are plenty of ways to handle the workload. It may be a good idea to use a service that can walk you through this dreaded process. You may think to yourself: “I wish I could write my paper with best writers”. If so, try Academized. It is a writing service that can give you a firm starting point and alleviate some anxiety around those looming deadlines, though it’s important to use them responsibly and learn from the process.
4. Practice Mindfulness and Meditation
A few minutes of mindfulness practice or meditation can help you cope with stress by calming your mind and bringing you into the present moment. You might try deep breathing exercises, progressive muscle relaxation, or just take 10 minutes to follow a guided meditation. Spend a couple of minutes a day practicing mindfulness; even just a few minutes sitting quietly and being aware of your breathing will help your mental health.
5. Set Realistic Goals
One of the biggest sources of stress is putting too much pressure on yourself. It is easy to fall into the trap of perfectionism and think you have to be the best, but this is simply not true. Set achievable and realistic goals for academic assignments. Not every paper needs to be perfect. Just do your best. Divide and conquer your assignments, set small goals, and be kind to yourself if you don’t always meet those goals. For those in need of immediate support, there are various mental health hotlines available to provide assistance and guidance.
6. Stay Connected With Friends
Academic pressures can make you feel that you are on your own, which is why it is important to maintain contact with your friends. Sometimes, all you need is a study break with a friend or perhaps someone to listen to you talking about the stress of school. Take time for socializing – even for a 10-minute coffee break or a short walk between classes. Talking to someone who is aware of your condition can help you let go of the swirl of thoughts, and a bit of laughter and fun is a great way to ease the tension.
7. Learn to Say No
As a student, you can feel pressure to say yes to every academic challenge or opportunity. You feel compelled to join every club, take on every assignment, and help a friend with every project. It’s great to be involved, but it’s key to know your limits. Learning how to say no is one of the most effective ways to keep stress under control. Refusing to take on extraneous commitments will give you more time to dedicate to yourself and your studies.
Keep Calm and Focus on What Matters
You might realize that academic life, at times, will weigh you down, but if you arm yourself with some good mental health strategies, you’ll be able to deal with the stress, get back on your feet, and eventually succeed. Practice mindfulness, talk about your problems, seek professional help when needed, and split the tasks into smaller bits. You might also want to take an occasional break. It really is OK. It is your life, and you are a human being, and your well-being matters more than your GPA.