Managing Anxiety in an Academic Setting (A Therapist’s Guide to Keeping Your Cool)

Anxiety and academics - it's a combination that feels about as comfortable as wearing a wool sweater in July. Whether you're a high schooler facing exams, a college student juggling deadlines, or even a grad student navigating your dissertation, anxiety in the academic setting is incredibly common. But here's the good news: it doesn't have to take center stage. Let's break down how to manage it effectively (and realistically).

First things first: Understand Your Anxiety

Anxiety often pops up because your brain senses a threat, even when there isn't one. For example, you might interpret a tough assignment or a looming presentation as a disaster waiting to happen. Your body reacts accordingly: racing heart, sweaty palms, thoughts swirling out of control. Recognizing that this anxiety response is your brain's way of "protecting" you, even though it's misfiring, can help you put it into perspective.

Practical Strategies to Lower Anxiety

Here are a few tips that I regularly recommend to students:

1. Chunk It Down: Big tasks feel overwhelming. Break them into small, manageable pieces. Instead of "I have a massive research paper," shift to "Today, I'm just outlining my main points." Small goals = reduced anxiety.

2. Manage Your Expectations: Perfectionism fuels anxiety. Remind yourself regularly that your worth isn't determined by a single grade or test score. Your best is good enough -- every time.

3. Use Grounding Techniques: When anxiety peaks, practice grounding exercises. The classic "5-4-3-2-1" method works wonders and it’s my all-time favorite:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell (or imagine smells you enjoy)

• 1 thing you can taste (or one deep calming breath)

1. Time Management with Breathing Room: Schedule study time, and also schedule breaks. This isn't optional. Your brain needs downtime to function effectively. Even a quick walk or snack break can reset your anxiety levels.

Challenge Those Anxious Thoughts (Gently)

Our anxious minds can spin stories like, "If I fail this test, I'll fail this course, and then I'll never get a good job..." Sound familiar? When your thoughts spiral, pause and ask yourself:

• "Is this thought realistic?"

• "What's the evidence that supports or disproves this?"

• "What's the worst-case scenario, and how would I cope if it actually happened?" 

Challenging your anxious thoughts doesn't erase them immediately, but it gradually teaches your brain to respond differently.

Create a Calm Space

Academics are stressful enough without a chaotic environment. Make your study space cozy and calming. Good lighting, minimal clutter, and maybe even a playlist or a calming scent can make a noticeable difference. Your brain associates your environment with certain feelings so use that to your advantage.

Reach Out (It's Braver Than You Think!)

You don't have to navigate anxiety alone. Connect with friends, family, or a counselor if anxiety becomes overwhelming. Academic anxiety is common, manageable, and treatable. There's strength in seeking support.

Remember, anxiety in an academic setting isn't a personal failing, it’s a sign you're human. Taking proactive steps to manage it not only boosts your academic success but builds resilience you'll carry far beyond school.

You’ve got this. And if you need some additional support, reach out to us in Weber County, Utah to get scheduled with one of our anxiety specialists today. We are here to help!