Being an adult student can be stressful.
We’ve all felt it – those nervous butterflies before a big test, that sense of panic when deadlines creep up, the feeling of dread when you look at your calendar and empty spaces are nowhere to be found. Anxiety is a common part of the human experience, and most of us have to deal with it at some point in life.
But sometimes, especially when you’re embarking on something new – like going back to school – the anxiety becomes more than you can handle. Before you throw in the towel, try these tips and techniques to overcome academic anxiety and get back to functioning at full capacity.
>> Practice deep breathing.
It sounds simple enough, but when you’re feeling panicky, breathing is often the furthest thing from your mind. You need to make a conscious effort to slow down. Breathe deeply through your nose to the count of three, then exhale through your mouth to the count of three. Focus on the image of inflating and deflating a balloon as you breathe. This kind of deep breathing can help you stop your racing thoughts so that you can get calm enough to take action.
>> Break down big projects.
It’s easy to get overwhelmed when you look at everything you have to do as one big chunk. Instead, step away from the big picture and break down giant projects into more manageable tasks. If you have a major research paper due next month, for example, try not to let yourself get intimidated by the magnitude of the assignment. Make a list of smaller pieces of the project, such as brainstorming, finding references, creating an outline, writing a first draft, etc. Set deadlines for each task so you can check each one off when it’s done, giving you more accountability and an increased sense of accomplishment along the way.
>> Just do one thing.
Even if you’ve outlined a series of manageable tasks, however, you might still feel like there are too many to handle. Again, this is the trap of looking at everything you have going on and getting overwhelmed instead of taking action. This is where the “just do one thing” principle comes into play. Look at your to-do list and choose one thing to get started on – whatever intimidates you the least. Once you start working, you might find yourself actually getting into a groove and accomplishing more than you thought you would.
>> Celebrate every success.
It’s also possible that you’ll do that one thing and then feel completely spent. That’s OK, too. The key is not to beat yourself up about what you didn’t get done, but to acknowledge and celebrate what you were able to accomplish – no matter how small. Any studying or outlining or writing you get done now is one less thing you have to do later, so give yourself a pat on the back for your hard work. And remember that success begets success, which means that all your small successes add up and can help lift the anxiety that’s weighing you down.
>> Take a break.
Sometimes you’ll find yourself staring at your textbook or computer screen, eyes glazed over, totally unable to focus on the task at hand. If the words have been swimming in front of you for more than five or 10 minutes, it’s time to switch gears and employ the “come back to it” principle. Maybe you’re writing a paper and you just can’t seem to get the wording right, or you’re studying for an exam and the concepts aren’t sinking in. Take a brisk walk if you’re able to, even if it’s just for a couple of minutes. A change of scenery – not to mention a chance to get your blood flowing and clear your head – can do a world of good.
Anxiety happens to the best of us. And when you’re juggling work and school and family responsibilities, it can feel overwhelming. The next time you get stuck, try these tips to reduce academic anxiety so that you can enjoy your life – and start living it to the fullest.
-\-Robyn Tellefsen
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