Balancing Work and Exam Preparation: A Guide for Mental Health Patients

Q: Balancing Work and Exam Preparation: A Guide for Mental Health Patients

Hello Yoyo： I can sense your anxiety and frustration. <br>You may need to clarify one thing first： what is your purpose for taking the national exam? Is it for a better job? If so, you should strive to achieve that goal. <br>If your current job does not allow you enough time to s

Regarding learning and examinations?

Hello, Doctor: I am a working individual who is also preparing for the national examination while dealing with a mental illness.
I apologize for asking questions that may not be directly related to mental health! I am unsure of my specific diagnosis, but I am currently taking medications including Clonazepam, Venlafaxine, and Sertraline.
I understand that exams are temporary, but recently, due to conflicts with adversaries, I have been feeling restless and have had urges to lash out or even get into fights! I usually attribute my stress to work, which has delayed my ability to attend tutoring sessions.
However, work is essential for my livelihood, and I cannot find a way to balance both.
My attending physician is aware of my situation and has advised me to take an additional dose of Sertraline before bed.
I am solely responsible for a specific area at work, and it can be overwhelming, although there is some support available.
To be honest, my perfectionist nature drives me to constantly push myself, whether at work or in my studies, leading to burnout when I cannot manage both effectively.
I recognize the importance of my job, which often results in me working overtime, leaving me exhausted and unable to attend tutoring sessions.
I have just started my courses and have taken online assessments, but the results were not promising, indicating that I need significant improvement.
My father has suggested that I switch to a less demanding job while preparing for the exam, which would not significantly affect my salary.
However, I find this advice hard to accept because my current job allows me to learn valuable skills, and I do not want to settle for a position as a receptionist, as my father suggests.
Additionally, I am secretly preparing for the exam without my father's knowledge.
I feel completely lost and do not know where to start.
I have drafted study plans but keep changing them, worrying that I won't be able to complete the tutoring sessions due to work commitments.
I am anxious about my progress and lack a detailed study plan, such as how many pages to read or how many videos to watch each day.
I often find myself unable to meet these goals due to work and other responsibilities.
How can I approach my studies in a gradual and structured manner? I am even unclear about how to begin! Should I consider changing jobs for the sake of the exam? If I switch now, it would be nearly impossible to return to my previous employer later.
What should I do? I would greatly appreciate your guidance.

yoyo, 40~49 year old female. Ask Date: 2021/04/23

Dr. Lin Mianzhang reply Psychiatry

Hello Yoyo: I can sense your anxiety and frustration.
You may need to clarify one thing first: what is your purpose for taking the national exam? Is it for a better job? If so, you should strive to achieve that goal.
If your current job does not allow you enough time to study, you might consider reducing your workload (that is, lowering your expectations for your job) or changing jobs.
You may need to think carefully about which option is better, as there is no definitive answer.
You mentioned that you have perfectionism; if this is causing you distress, it may be necessary to discuss with your physician whether to pursue psychotherapy.
Psychotherapy can help you shift your thinking to be more flexible and less absolute, as rigid and obsessive thoughts are often sources of emotional distress and stress.
Wishing you peace, health, and success in your exams!

Reply Date: 2021/04/23

More Info

Balancing work and exam preparation can be particularly challenging for individuals dealing with mental health issues. Your situation is not uncommon, and it's commendable that you are seeking advice on how to manage both your job and your studies effectively. Here are some strategies that may help you navigate this difficult period.

1. Understand Your Mental Health Needs
First and foremost, it’s essential to acknowledge your mental health condition and its impact on your daily life. You mentioned taking medications such as Bupropion (復鬱平), which is often prescribed for depression, and other medications that may help with anxiety. It's crucial to maintain open communication with your healthcare provider about your symptoms, medication side effects, and any changes in your mental health status. They can provide tailored advice and possibly adjust your treatment plan to better support your study and work balance.

2. Set Realistic Goals
Given your perfectionist tendencies, it’s important to set achievable goals for both work and study. Instead of aiming for perfection, focus on progress. Break down your study material into smaller, manageable sections and set specific, measurable goals for each study session. For example, instead of saying, "I will study for three hours," you might say, "I will complete two chapters of my study material today." This approach can help reduce feelings of overwhelm and make your study sessions feel more productive.

3. Create a Structured Study Schedule
A well-structured study schedule can help you allocate time effectively between work and exam preparation. Consider using a planner or digital calendar to block out specific times for studying, work, and self-care. Make sure to include breaks and leisure activities to avoid burnout. Consistency is key, so try to stick to your schedule as closely as possible.

4. Prioritize Self-Care
Taking care of your mental health is paramount. Incorporate self-care practices into your daily routine, such as exercise, mindfulness, or relaxation techniques. Regular physical activity can significantly improve mood and reduce anxiety. Even short walks or stretching can be beneficial. Additionally, ensure you are getting enough sleep, as fatigue can exacerbate mental health issues and hinder your ability to concentrate.

5. Seek Support
Don’t hesitate to reach out for support from friends, family, or mental health professionals. Sharing your struggles can alleviate some of the burdens you feel. If possible, consider joining a study group or finding a study partner who can help keep you accountable and motivated. You might also explore online forums or support groups for individuals preparing for exams while managing mental health challenges.

6. Communicate with Your Employer
If your workload is becoming unmanageable, consider discussing your situation with your employer. They may be able to offer flexible working hours or additional support. Being transparent about your challenges can foster understanding and potentially lead to accommodations that make it easier for you to balance both responsibilities.

7. Evaluate Your Job Situation
While changing jobs may seem daunting, it’s worth considering whether your current position is sustainable in the long term. If your job is causing significant stress and hindering your ability to study, it may be worth exploring other opportunities that offer a better work-life balance. However, weigh the pros and cons carefully, as job security and the learning opportunities your current job provides are also important.

8. Practice Mindfulness and Stress Management Techniques
Incorporate mindfulness practices such as meditation or deep-breathing exercises into your daily routine. These techniques can help you manage anxiety and improve focus. Apps like Headspace or Calm can guide you through mindfulness exercises that fit into your busy schedule.

Conclusion
Balancing work and exam preparation while managing mental health challenges is undoubtedly difficult, but it is achievable with the right strategies and support. Remember to be kind to yourself and recognize that it’s okay to seek help when needed. By setting realistic goals, creating a structured plan, and prioritizing your mental health, you can navigate this challenging time more effectively. Good luck with your studies and take care of yourself!

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