Managing Anxiety and Depression While Studying: Tips for Students

Studying vs. Anxiety vs. Depression

Hello Dr.
Chiu: I apologize for bothering you.
When I study, I tend to become anxious about small matters that are not immediately pressing, which prevents me from concentrating.
This leads to feelings of tension and dizziness, and I find it hard to control my anxiety.
I feel a lack of joy, energy, and hope in life.
This state persists throughout the day, but once I take a break from studying, my happiness returns completely, and I feel like a normal person.
I suspect that my high self-expectations and the pressure to perform well in my studies contribute to this issue (it's not that I dislike studying).
I am genuinely afraid of not doing well on exams, but I notice that the anxiety only arises when I study, which is really disheartening.
I am seeking advice beyond medication.
Thank you!

A, 20~29 year old female. Ask Date: 2022/11/25

Dr. Qiu Junda reply Psychiatry

Hello.
It seems that you are experiencing some pressure related to your studies.
I recommend searching for articles on stress management to learn some practical methods.
Additionally, you can call the 1925 mental health hotline for online counseling support, which should be helpful.

Reply Date: 2022/11/25

More Info

Managing anxiety and depression while studying can be a significant challenge for many students, especially when the pressure to perform academically is high. Your experience resonates with a common struggle faced by students who feel overwhelmed by their academic responsibilities. Here are some strategies that may help you manage your anxiety and depression more effectively:

1. Understand Your Triggers
Recognizing what specifically triggers your anxiety is crucial. You mentioned that you feel anxious about small tasks that aren't immediately pressing. Keeping a journal to track these triggers can help you identify patterns and develop coping strategies. For instance, if you notice that certain subjects or situations cause more anxiety, you can prepare for them in advance.

2. Set Realistic Goals
It's essential to set achievable goals for your study sessions. Break your study material into smaller, manageable chunks. Instead of aiming to study for several hours straight, try studying for 25-30 minutes followed by a 5-minute break. This technique, known as the Pomodoro Technique, can help maintain focus and reduce feelings of being overwhelmed.

3. Practice Mindfulness and Relaxation Techniques
Incorporating mindfulness practices such as meditation, deep breathing exercises, or yoga into your daily routine can significantly reduce anxiety levels. These practices help ground you in the present moment and can alleviate feelings of panic or dread. Apps like Headspace or Calm can guide you through mindfulness exercises.

4. Establish a Routine
Creating a consistent daily routine can provide structure and predictability, which can be comforting when you're feeling anxious. Include time for studying, breaks, physical activity, and relaxation. Having a routine can also help you manage your time more effectively, reducing the pressure you feel when deadlines approach.

5. Limit Caffeine and Sugar Intake
Both caffeine and sugar can exacerbate anxiety symptoms. Try to limit your intake of caffeinated beverages and sugary snacks, especially during study sessions. Instead, opt for water or herbal teas and healthy snacks like fruits, nuts, or yogurt.

6. Seek Support
Don't hesitate to reach out for support from friends, family, or mental health professionals. Talking about your feelings can provide relief and help you feel less isolated. If your school has counseling services, consider utilizing them. A therapist can help you develop coping strategies tailored to your specific needs.

7. Engage in Physical Activity
Regular physical activity is a powerful stress reliever. Exercise releases endorphins, which can improve your mood and reduce feelings of anxiety. Aim for at least 30 minutes of moderate exercise most days of the week. This could be anything from walking, jogging, dancing, or even practicing a sport.

8. Limit Exposure to Stressors
If certain environments or situations increase your anxiety (like crowded libraries or study groups), try to find quieter spaces where you feel more comfortable. It’s okay to prioritize your mental health over social obligations.

9. Focus on Self-Care
Make time for activities that bring you joy and relaxation, whether it’s reading, listening to music, or spending time with friends. Self-care is essential for maintaining mental health and can help you recharge.

10. Consider Professional Help
If your anxiety and depression persist despite trying these strategies, it may be beneficial to consult a mental health professional. They can provide therapy, medication, or a combination of both to help you manage your symptoms effectively.

Conclusion
It's important to remember that you're not alone in this struggle, and many students face similar challenges. By implementing these strategies, you can create a more balanced approach to your studies and mental health. Be patient with yourself as you navigate this journey, and don't hesitate to seek help when needed. Your well-being is paramount, and taking proactive steps can lead to a more fulfilling academic experience.

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...

Understanding Anxiety, Panic, and Depression: A Student's Struggle

I am a fifth-year design student in college, and I have been experiencing significant academic pressure lately. About two weeks ago, I had an emotional outburst due to stress, which led to intense anxiety in the following days, making me fearful of pressure. This anxiety has affe...

Dr. Qiu Junda reply Psychiatry
Hello. Currently, it seems that we should maintain the diagnosis of Adjustment Disorder with Anxiety and Depressed Mood. This means that the emotional responses arising from stress (Stress-Related Adjustment Disorder) can include symptoms such as compulsions, anxiety, panic, and ...

Understanding Symptoms of Inattention and How to Improve Focus

Difficulty concentrating while studying and feeling that your study state is poor, as if there are unfinished tasks that need to be done before you can focus on studying, can indicate symptoms of anxiety or stress. This feeling of unease throughout the body may also be related to...

Dr. Wang Yaoting reply Psychiatry
Hello: Difficulty concentrating while studying and feeling unwell throughout your body may be caused by excessive activation of the sympathetic nervous system. I would recommend making the following adjustments: 1. Maintain a regular schedule, ensure adequate sleep, and engage ...

Managing Academic Pressure: Understanding Anxiety and Depression in Students

I am currently a student and I once studied extremely hard for the junior high school entrance exam. I truly mean that I was studying to the point of exhaustion. From the start of my preparation until the day of the exam, I actually slept no more than two hours a day. Although I ...

Dr. Wu Enliang reply Psychiatry
If you are worried that you might be suffering from depression, it indicates that your mental and physical condition is struggling to cope with stress. It is advisable to seek help. If possible, let your parents know about your recent mental and physical state. Alternatively, you...