Overcoming Study Pressure: Mental Health Tips for Students

I need advice?

Hello, Doctor: Recently (for several months), I have been feeling a lot of pressure from studying.
When I try to rest, I feel like I'm wasting time and constantly think that I'm not doing enough, which creates a vicious cycle.
While studying, I feel like I'm not focused enough and keep criticizing myself.
During my normal rest periods, I feel useless and think I should be using that time to study.
The pressure has even gotten so intense that I have difficulty having bowel movements.
However, when I tell myself to take a complete break from studying for the day, I suddenly feel relaxed and even have the urge to have a bowel movement.
Because of this, I consulted a gastroenterologist.
I would like to ask you for some advice on adjusting my mindset.
I feel that my current mindset is very poor, and I really need some help to change it.
Thank you for your hard work.
🙏

A, 20~29 year old female. Ask Date: 2022/11/10

Dr. Qiu Junda reply Psychiatry

Hello.
When the pressure of studying becomes too great, it is important to take appropriate breaks and engage in leisure activities, as this can enhance study efficiency.
You should not feel guilty about it.
I recommend searching online for articles related to stress management to learn about easily implementable methods (such as chatting with friends or going out for a half-hour activity).
Additionally, you can call the 1925 mental health hotline for similar online counseling, which should be beneficial.

Reply Date: 2022/11/10

More Info

It's clear from your message that you're experiencing significant stress and anxiety related to your studies. This is a common issue among students, especially in competitive academic environments. The pressure to perform can lead to a cycle of negative thoughts and feelings, which can be overwhelming. Here are some strategies that may help you manage your study pressure and improve your mental health.

1. Recognize the Cycle of Negative Thoughts
The first step in overcoming study pressure is to recognize the cycle of negative thoughts that you may be experiencing. When you feel that you are not studying enough, it can lead to feelings of guilt and inadequacy. This, in turn, can cause anxiety, making it even harder to focus on your studies. Acknowledge these thoughts without judgment. Understand that it's normal to feel this way, and you're not alone in this experience.

2. Set Realistic Goals
Instead of overwhelming yourself with the idea that you must study all the time, set realistic and achievable goals. Break your study sessions into manageable chunks, and set specific targets for each session. For example, instead of saying, "I will study for four hours," try, "I will study for 25 minutes and then take a 5-minute break." This technique, known as the Pomodoro Technique, can help improve focus and reduce burnout.

3. Prioritize Self-Care
It's essential to prioritize self-care, even when you feel pressured to study. Make sure you are getting enough sleep, eating well, and engaging in physical activity. Exercise is a powerful stress reliever and can help improve your mood. Additionally, consider incorporating relaxation techniques such as deep breathing, meditation, or yoga into your routine. These practices can help calm your mind and reduce anxiety.

4. Change Your Mindset About Rest
Many students feel guilty about taking breaks, believing that rest is a waste of time. However, rest is crucial for maintaining productivity and mental health. When you allow yourself to take breaks, you may find that you return to your studies feeling more refreshed and focused. Try to reframe your thoughts about rest; instead of seeing it as a waste of time, view it as a necessary component of your study routine.

5. Seek Support
Don't hesitate to reach out for support from friends, family, or mental health professionals. Talking about your feelings can help alleviate some of the burdens you are carrying. If you feel comfortable, consider discussing your struggles with a trusted friend or family member. They may offer valuable perspectives or simply provide a listening ear. Additionally, if your anxiety and stress continue to feel unmanageable, seeking help from a counselor or therapist can be beneficial.

6. Practice Mindfulness
Mindfulness practices can help you stay present and reduce anxiety about the future. Techniques such as mindfulness meditation can help you focus on the present moment and detach from negative thoughts. There are many apps and online resources available that can guide you through mindfulness exercises.

7. Limit Comparisons
It's easy to fall into the trap of comparing yourself to others, especially in a competitive academic environment. Remember that everyone has their own journey and struggles. Focus on your progress and achievements rather than measuring yourself against others.

8. Consider Professional Help
If your feelings of anxiety and pressure persist, it may be helpful to consult with a mental health professional. They can provide you with tailored strategies and support to help you cope with your feelings and improve your mental health.

Conclusion
Managing study pressure is a journey that requires patience and self-compassion. By implementing these strategies, you can create a healthier relationship with your studies and improve your overall well-being. Remember, it's okay to seek help, and taking care of your mental health is just as important as your academic success. You are not alone in this, and there are resources available to support you through these challenges.

Similar Q&A

Constant Anxiety: Coping with Academic Pressure and Mental Health

I have a classmate with whom I have a decent relationship, but she constantly emphasizes that she doesn't study, yet she performs very well on exams. Initially, I felt unhappy about this, but I eventually let it go. Now that we are in our senior year of high school, the pres...

Dr. Liang Sunyuan reply Psychiatry
Hello: The pressure of preparing for exams in the senior year of high school can be overwhelming, and feelings of frustration are common, but this is temporary and will soon be a thing of the past. When preparing for exams, it's important to be consistent and focus on your o...

Managing Academic Pressure: A High School Student's Mental Health Journey

Hello, doctor. I am a second-year high school female student. Since childhood, I have had high expectations for my academic performance (not influenced by my parents or teachers). However, I experienced a significant setback during the high school entrance examination, which has ...

Dr. Liang Sunyuan reply Psychiatry
Xiao Xuan: You've worked hard. Exams and studying are like a marathon; there's no need to rush, just adjust your pace and continue to accumulate knowledge. Emotional and stress-related issues often prevent us from focusing on our studies; the inability to study further ...

Struggling with School: Coping Strategies for Mental Health Challenges

Hello Dr. Yeh, I've been feeling really down lately. My learning ability seems to be worse than others; while my classmates grasp concepts quickly, I often find myself needing to ask the teacher for clarification, which has led to some of them viewing me as bothersome. I&#x...

Dr. Ye Baozhuan reply Psychiatry
Social Marginalization: 1. You made a mistake with your first statement; those who ask teachers when they don't understand actually have stronger learning abilities than others. It's only those who pretend to understand when they don't that are truly foolish. "...

Managing Pressure and Anxiety: A Student's Struggle with Mental Health

Recently, I received my high school admission notice, and I barely made it into my first-choice school. Initially, I felt a bit of pressure worrying about keeping up with the pace, but after performing poorly on an exam at my tutoring center, the teacher scolded me, saying that s...

Dr. Ding Shuyan reply Psychiatry
Hello, regarding your grades, I believe that self-reflection is important. It's essential to assess your own abilities and whether you have put in your best effort; whatever the outcome, it's best to accept it. Teachers naturally hope for their students to perform well,...