5 keys to fight academic stress

5 keys to fight academic stress

At certain times of the year, students have to make much more effort. The final exams are getting closer and after intense days of work, we must not forget anything. The goal is to validate all the subjects they have followed. If they get a good rating, it's even better. For this, it is important for parents and children to know a set of keys to help them cope with academic stress.

Nowadays, stress is an increasing problem that can become chronic if not treated in time. To avoid this, the first step is to understand the reasons that generate this cascade of chemical reactions in the body and to begin to find solutions.

Plan your time

One of the causes generating the most academic stress is the lack of planning; all added to a posterior feeling of wasted time. Organize each day of the week with topics to highlight, review or study does not only help internalize ideas. Indeed, it also reduces anxiety, nervousness and of course it prevents stress peaks.

You can start by making a weekly schedule. Be realistic and evaluate how much time you have to establish your study priorities. Do not forget to consider other aspects that may be beneficial to you such as the length of entertainment and the time you give to your rest. During the periods of examination, the hours of rest are very important, moreover the time granted to the rest is as important as the time granted to the studies. Sleeping helps the brain consolidate information learned during the day.

Avoid distractions

Spending long hours concentrating and assimilating concepts is not easy. For it, we need to promote this atmosphere by avoiding distractions. Thus, it is best to remove anything that might attract our attention.

To begin, choose a suitable place to study. A place where you can sit comfortably and where everything you need is at your disposal: sheets, computer, books … You must create a pleasant climate in which the distracting elements can not enter. Avoid noisy places, put your phone in silent mode and avoid letting the light of the notifications distract you from your notes. Remember that you have established a schedule with times of entertainment and that you will be much more relaxed if you have done the work you had done.

Make breaks

It is important that the planning you have done is composed of split work times. You must be able to free your mind, rest your eyes, and stretch the muscles that you keep energized while sitting.

These rest periods can be done after the work blocks you have established. For example, you can pause after finishing a theme or chapter that has caused you intense concentration. During these breaksit is best to perform an activity that has nothing to do with sitting and that has a beginning and an end. In fact, it is an activity with a brief and not very intense physical component, such as extending the laundry or storing a shelf.

Play sports

The mental effort made during the studies can make us tired. In fact, it is not uncommon that after a period of examination we get sick. Thus, we may need whole days to recover completely after accumulated fatigue. Faced with this, moderate physical exercise can be a very interesting form of rest to create a work routine that promotes learning: release of endorphins that helps to stimulate memory and makes you feel better.

For this, if you normally play sports, do not stop doing so during work or exam periods. Try to walk or run in a park or in the countryside because the factbeing in touch with nature will help you relax and disconnect more easily.

"Walking around or running in the countryside helps fight academic stress."

Relaxation techniques

A good way to combat academic stress is to follow relaxation techniques. At present, the techniques of mindfulness are very extensive. They allow us to be more aware of the activities we are doing and to get to know each other more from a personal point of view. In addition to these techniques, other techniques exist and they are very beneficial for our brain. They promote our well-being, improve our self-esteem, reduce blood pressure and muscle tension. Some of these techniques are for example:

  • Listen to music : it will improve your mental state, stimulate your brain and help you to "disconnect".
  • Deep or diaphragmatic breathing: lie down looking up, place your hand on the abdomen and focus your breathing on that part of your body
  • Thoughts accompanied : achieve diaphragmatic breathing, close your eyes and direct your thoughts to an imagined scene that conveys a sense of peace, calm and tranquility

Fighting academic stress requires some changes of habit. This may seem very, if not too much, structured at first, but with practice you will find that you will achieve many of these actions automatically and effortlessly. This article will not only help you in exam period, it is applicable to all areas as soon as you can suffer a stress peak.

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