How To Deal With Academic Stress

Updated: July 22, 2024
Categories: Anxiety
0 min read
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Introduction

If you’re reading this, let me start by saying, you’re not alone if you’re feeling stressed by your studies. Academic stress is a highly prevalent problem. Yes, in the UK, nearly half of university students report experiencing significant study-related stress, and I’ve worked with a few people who also described this. Prestigious institutions like the University of Cambridge have particularly high stress levels, with about 60% of students feeling overwhelmed.

Several things can contribute, for example, academic pressure, mental health, the cost-of-living crisis, and worries about future employment. Research has shown though, that students who feel supported by their universities tend to have better overall wellbeing and are less likely to consider dropping out. So learning how to deal with academic stress is important for students because it can impact future life prospects. Yes, Champion Health’s 2023 reported the importance of effective stress management strategies to improve students’ health and academic performance.

This article aims to teach you how to cope with academic stress. Firstly, looking at why there’s an increase in academic stress and the specific pressures. This can help determine the solution. Then we review things that can exacerbate academic stress before we look at practical ways of managing.

Why Is Academic Stress Increasing?

Before we look at how to manage academic stress, let’s understand why it’s increasing:

  • Schools and the job market expect students to perform at a high level, leading to increased pressure. This pressure can cause students to feel stressed as they work hard to excel in exams and assignments.
  • Many students work part-time jobs to pay for living expenses and tuition. This can cause more stress and less time for relaxation and studying.
  • Too much technology and constant connectivity can be overwhelming. It can flood us with information, leading to stress and burnout. This can happen because we don’t take enough time to rest.
  • Social media can make us feel pressured to always look perfect. It can also lead us to compare ourselves to others. This can result in unrealistic expectations and more anxiety, adding to academic stress.
  • Mental health services at universities can be overburdened and unable to meet the demand of their students. This leaves students without the help they need, possibly making their problems worse.
  • Worrying about finding a job and succeeding in a career adds stress, especially during uncertain economic times.
  • Juggling school and personal life, like relationships and hobbies, can be tough for students. It can feel like a lot.

These factors are causing more academic stress for students, so we need better support and stress management strategies, which is where this article comes in.

What Causes Academic Pressure?

Grade Obsession

Some students are used to measuring their sense of achievement, and even worth by a metric, like a grade. If you’re used to achieving top marks, you can feel the pressure to maintain this status quo. Anything less can make you feel ‘less than’. It can cause worry, stress, anxiety, low mood, and low self-esteem. Sometimes others can add to this perfectionist tendency, by making you feel that unless you achieve a certain standard, you’ll fall short in some way. If you recognise this in you, then when it comes to how to manage academic stress, one aspect is to attempt a more compassionate approach. This does not mean that you stop trying, rather it means, you can be ‘good enough’ instead of perfect. Because perfectionism does not exist, by chasing it, you’re chasing a mirage.

Family Pressure

So when I refer to other people, usually this is family. Before we even think about how to deal with academic pressure, we must think about where the pressure comes from. Ultimately, it will come from yourself. But who feeds it? Is it your family? Some students only experience pride towards themselves when they’re performing well academically. You might notice your parents beaming about your success when they’re telling their friends about your academic achievements, almost as though they’d achieved it themselves. Or what about how upset and unrelenting parents become when you’re not the highest achieving student in the class, or didn’t get the highest grade possible. So when we’re thinking about how to reduce academic stress, we also have to consider where the pressure comes from, so who is contributing to your academic stress, and why do you let them?

Test Anxiety

Then some would argue that when it comes to how to avoid academic stress, it’s about avoiding tests and exams! Why is this? Because some of us can be so good when it comes to essays and presentations, we breeze through them, hitting deadline after deadline and feeling accomplished. But then the dread sets in….that exam, suddenly our hands feel clammy, and our anxiety starts to soar, making us feel out of control. Now if this is you, then it is understandable that you’re going to experience some level of academic stress. So it’s important to understand the reasons why one format of test (because in a way, essays are also tests) can overwhelm you, over another. By getting to this answer, you can learn ways to manage the stress factors and achieve more easement around exams, reducing your academic anxiety.

Social Comparison

Today’s digital age entails an unprecedented level of access to others’ lives. But something that many don’t realise when they’re watching social media feeds is that no one will post themselves in a compromising, difficult, or unflattering, that is, human, light. Everyone wants you to see them at their best, looking well, beautiful, put together, and successful! Think about the thoughts you have when you’re about to share a snap shot or video with others? Do you zoom in to the photo to make sure everything looks just so? If so, then just consider what others might be doing. Wasn’t Beyonce found to have posted altered photos that reduced her thigh gap??!? These are the levels that people go to. So when you’re comparing yourself, academically or not, to others, you’re comparing nonetheless, and this impacts self-esteem, and stress. So it’s not just about how to deal with academic stress, it’s how to deal with social media which affects stress.

Activity Overload

Do you find yourself feeling like Bilbo Baggins; not enough butter spread over too much bread? Are you burning the candle at both ends? When we’re doing too much we can get used to a faster pace, not realising that what we really need is to slow down. This can lead to a lowered immune system and illness, further compounding stress. So it’s not just about how to cope with academic stress, there’s a step before that that needs attention; how to cope with a busy life and schedule. Indeed, you may be working while studying, or you may be taking time out to see family or friends because you feel pressure there, or all of these. If this is true for you, think about what is more important for you and your stress levels, and do something about it.

Future Frenzy

I often note how anxious clients are always living in the future, they’re never present and they have to be called back. So if this is you, one way how to manage academic stress is to come back to now. There’s really no point in worrying about what will happen after university, because as they say, what will be, will be. I don’t mean this in a passive, non-deliberate way. Rather, right now the focus and energy you have must be guided toward what you’re doing now, rather than wasted on future plans. By focusing on your immediate goals, you will notice you have more threshold and ‘lag’ – that band that is pulled so tautly is loosened, giving you space to breathe and to do a better job now, so your future will benefit from it.

Things That Can Make Stress Worse

Overusing Screen

So when we ask the question of how to handle academic stress, there are some definite no-nos. I will only mention two because these are so prevalent today. Overuse of screen time or what may be termed ‘infinite scrolling’ is an ailment brought about by the technological age we find ourselves in. But studies have shown that this can lead to mental health problems, affecting anxiety, depression, and self-esteem. Imagine what these additional mental health problems do when you’re trying to figure out how to cope with academic stress! What they do is add to your burden, making that band even tighter and ready to snap. Another thing that happens when we’re on our screens a lot is that we do not go out as much, or engage with others. These things benefit mood, regulating hormone production, resilience, and mental health and wellbeing. So, put-the-screen-down-and-slowly-move-away-from -the -screen – when you’ve finished reading this, that is.

Getting Drunk or High

Just as there are things that can enhance the production of good mood-regulating hormones, there are also substances like alcohol and other drugs that are psychotropic, affecting brain chemistry, and depleting us of ‘happy hormones’. This is why I will often hear from clients about how they felt quite anxious or panicked, or low and depressed. When we backtrack a little, we notice these feelings often arise when they’re going out on the town, or getting ‘wasted’. And wasted is the right word because if you’re wondering how to overcome academic stress, getting wasted is not a long term solution at all. Yes, getting wasted is the correct phrasing because when we are intoxicated we are in a state of being severely impaired or diminished, we also waste time that could be productive, meaningful, or beneficial. “Wasted” can also imply destruction or depletion, routine intoxication can lead to the depletion of physical health, cognitive abilities, and overall wellbeing. In this sense, we waste our body and mind – they deteriorate. So ‘wasted’ is the accepted term to describe something that is no longer in good condition, or ruined. So getting wasted will not help you learn how to deal with academic stress, it will only add to the problem, and then some.

How To Cope With Academic Stress

Organization And Prioritization

So the old adage: fail to prepare and prepare to fail comes to mind, and this is very applicable to many of life’s challenges. So when it comes to how to deal with academic stress, one way to minimise and even prevent it is to organise yourself, and your time. How? By setting priorities and boundaries. Think about it, what is your main goal in life right now? Is it to party? To overuse social media? To overindulge in some way? If so, then you may be in need of re-orientation if you’re studying. Because your main goal right now might better be to pass your course, and maybe even do well. If it is, then this should guide your priorities. What would help support this goal of yours? Would it be to minimise socialising, to wake up and study a set amount of hours, to say no to invitations, to read more? Whatever the pain points are for you, they can be worked out. You just have to assess what your life looks like now, how it hinders you academically, and what might benefit from change. Remember, this is now, it’s not your whole life, so sacrifice now, and reap the rewards later.

Exercise

Maybe you didn’t think you’d see this as a way to help how to cope with academic stress but actually, exercise is right up there when it comes to any kind of mental health problem, and of course, it helps physically. Why is this? Exercise does many things for us, for example, it can help get us out of the house, it can be a social activity if we exercise with others, and it can be a time of self-care that is just for us. It also keeps us in good physical shape which can help us to feel good about ourselves, but also these various benefits of exercise release feel-good hormones like endorphins and oxytocin. This is just what we are in need of when we’re feeling any kind of stress. There are also several extra benefits like a strengthened immune system so we can focus on what we need to in life, rather than trying to recover from illnesses. Exercise also helps us to shift our minds, when we’re stuck in books all the time we become mentally fatigued. It’s a great way to help your brain and mind enter a completely different state, one that feels restful while you focus on the physical.

Eat Healthy

When we are stressed, one of the first things that goes out the window is our ability to eat nutritionally diverse and healthy meals. But here’s the other side of health that’s important for how to avoid academic stress, and for general wellness. It’s so important to eat well during times of stress because frankly, we need all the help we can get, we need buffers. But, instead, we seek comfort, and may go for convenience. Usually, these are nutritionally devoid fast foods that can make us feel lethargic, both mentally and physically. This of course does not help study and will lead to more academic stress because we’ll likely be unable to focus well. But if instead you eat healthy foods you attain essential nutrients that can enhance cognitive function, improve memory, and support overall brain health, making them excellent choices for staying focused and alert while studying. Some such foods are blueberries, oranges, fatty fish, eggs, dark chocolate, nuts and seeds like pumpkin seeds, broccoli, avocados, and green tea helps too.

Set Realistic Goals

So I mentioned self-pressure before and it ties in here. When we’re thinking about how to manage academic stress we need to minimise the negative impact of setting unrealistic goals, whether they are our own or others’. If you’re trying to use all the free hours of your day to study, how productive do you think that will be? You may experience some relief because you feel good about spending all that time studying, but ask yourself, are you making the most of the time? What is the quality of your study time like? What if I told you, you could study for half the time and be more productive and retain more information? Indeed, taking breaks during study sessions is more productive and better for learning because the brain’s ability to maintain attention lessens over time. Taking brief breaks helps reset and improve focus. This phenomenon is linked to a concept known as “vigilance decrement,” where performance declines over time when engaged in a continuous task. Your brain needs rest to be on top form, which is why a walk might be more helpful. This aligns with the “Pomodoro Technique,” which recommends working in short bursts with regular breaks to optimise mental agility and concentration.

Surround Yourself With Positive People

Another helpful rule for how to deal with academic pressure, and actually live well is to use friends and family to help you. Often one of the things that causes students to suffer is a sense of isolation in their stress. This can be because they feel unsupported by the faculty, and maybe even peers. If this is true for you, it’s so important that you branch out further and take the support of other friends and family. This is to help bring some positivity in. For example, you can offload any worries you have, sound them out and make some sense of your difficulties. You may come up with helpful solutions, a problem shared is a problem halved right? Or maybe you’re not looking for a solution, you just need someone to help you take your mind off the daily grind. Sometimes this break away, with positive people can be the change of scene and breath of fresh air you need. So think about who these people might be for you and make some plans to see them.

Practice Self-Compassion

Something that makes life hard is our inability to show self-compassion. This happens for many reasons. We hear harsh and critical voices as we grow up and internalise them. We start to talk to ourselves in these very same harsh and critical ways, forgetting where the voice(s) came from. This is the antithesis of self-compassion. Now think about what it does. If you feel that you did poorly on that test, what do you think berating yourself will do? It will probably take you away from the task at hand, which is the practical issue of the problem. Secondly, in the example mentioned, beating yourself up will make it harder for you to deal with any bad news, or focus on a resit, if this is required. But if you want to learn how to handle academic stress, self-compassion is a legitimate part of the solution. Yes, if you can show understanding and care toward your difficulties, you’re more likely going to focus your energies where they need to be. You’ll also be less burdened by challenging emotions like anger and self-loathing, which only get in your way. If you find this one especially difficult, you may have a very harsh internal monologue so set some time aside daily to practice self-compassion.

Mindfulness

Another helpful way how to cope with academic stress, and reduce general stress and anxiety is to practice mindfulness. Mindfulness practices help reduce stress and anxiety’s physiological and psychological symptoms by promoting relaxation and a sense of calm. Regular mindfulness meditation can also improve attention and concentration, making it easier to focus on studies and reduce distractions. Mindfulness also helps us recognise and manage emotions, leading to better emotional regulation and less emotional reactivity in stressful academic situations. Mindfulness practices have also been linked to improved working memory and cognitive flexibility, which are crucial for academic performance. Sleep quality is also enhanced by reducing the rumination and worries that often interfere with sleep, leading to better rest and improved academic performance. Mindfulness aims to help develop a non-judgmental awareness of the present moment, this can also help nurture self-compassion and reduce the aforementioned harsh self-criticism that can accompany academic stress. Indeed, regular mindfulness practice contributes to overall wellbeing, providing a foundation for managing the various demands and pressures of academic life.

High-Quality Sleep

Sleep is such an integral part of functioning, making it crucial for academic success. It helps consolidate information learned during the day, improving retention and understanding of study material. Good sleep also helps cognitive processes such as attention, problem-solving, and decision-making, which are important for academic performance. Quality sleep helps regulate stress hormones like cortisol, leading to lower stress levels and better emotional regulation and it also contributes to a more stable and positive mood, reducing feelings of anxiety and depression that can be heightened by academic pressures. Another helpful aspect of good sleep is the higher levels of alertness and focus during study sessions, leading to more efficient and effective learning. And then there is the overall physical health benefits of sleep which reduce the likelihood of illness that can disrupt study schedules and increase academic stress. Sleep also fosters creative thinking and problem-solving abilities, essential for tackling complex academic challenges. So one very simple and yet affective way how to reduce academic stress is to get some good hours of sleep. This will vary from person to person, however, the range is usually between 7 to 9 hours, and if we are just over or under, it can make a big difference to functioning, so it’s good to try and figure out your optimal sleep needs.

Learn New Skills Through Practice

Learning new skills might seem like an additional burden when we’re talking about how to deal with academic stress because of the learning element that it entails, however, there are different forms of learning and they affect us differently. For instance, if you were learning something that could also be a form of catharsis or release, you get double duty. Physical activities like martial arts or dance could be good in this way. Or, you might always have liked the idea of singing or acting, so maybe joining a choir or amateur dramatics would be a good outlet. You might always have wanted to learn more of a functional skill, like cooking, or a different language. These again could be good ways for you to add something to your routine that takes you away from academic life so that when you return to it, you feel refreshed. Another way that learning a new skill can help is the confidence boost it offers. Yes, when we feel accomplished and achieved in something, we gain confidence and this can serve us academically too. So think about something you’ve always wanted to get good at, and remember, it doesn’t have to be ‘useful’ it can be fun, and maybe that’s just what you need.

Stop Comparing Yourself to Others

So earlier it was mentioned how comparing to others affects student stress levels. Let’s now talk about how letting go of this bad habit could be a boon. If you’re focusing on your achievements rather than comparing them to others, you’re more likely to build self-confidence and a positive self-image. Also, by constantly comparing yourself with others, you’re opening yourself up to feelings of anxiety which adds to stress. By avoiding comparisons, you can minimise these harmful emotions and focus on your progress. This will allow you to focus on self-improvement and personal goals and this means you develop a ‘growth mindset’. This can lead to continuous personal development and academic success. Furthermore, by setting personal goals based on your strengths and interests, you will feel more motivated than you might if you are trying to meet or exceed the performance of others. Yes, it has been proven that when students focus on their own progress, they can engage in healthy competition without feeling threatened by others’ achievements. By emphasising personal achievements and progress, you can achieve greater satisfaction and happiness, both academically and personally. So not comparing yourself with others is massive when it comes to the answer of how to cope with academic stress.

Create a Reward System

Another thing that I’ve often proposed to my clients is creating a reward system for their hard work. I have found this has helped with motivation because they have something else to work hard for. This increases productivity and creates positive reinforcement because they feel good not just from the reward they have set, but also the achievement, whether that be 500 words of an essay, 2 of 5 tasks towards an end goal, or some other metric. The reward doesn’t have to be anything grand, especially if you have lots of tasks to do. But it can go up, relative to the completion of the task. For example, let us say you have 12 days to write your essay. You can make a plan for each day on day one, and this may be based on number of papers you have to read, or the sections of the paper you will be writing on, or word count. But, as each day passes, you get closer to completion. Reward each day, maybe with your favourite latte, a bath, or some other nicety, and then once you complete your task, go out with some close friends or family and unwind. This is an incentivised way how to deal with academic pressure and I have found it works for many.

Seek Professional Help

So in this article, we’ve tried to offer several options that can be tried to help you understand ways how to handle academic stress. But sometimes, these in isolation are insufficient, and that makes sense. Some people can be so mired down in stress and stress can lead to anxiety, low mood, and low self-esteem. If this happens it becomes very challenging to take a ‘do-it-yourself’ approach. A therapist who is trained to work with individuals who experience the challenges of academia, and all that can result, can support you. The helping hand that therapy with Phinity provides is available to help you understand where you’re at, why, and where you want to be. Together we can learn your specific obstacles and learn ways to get around them. Whether you want to develop effective coping mechanisms for managing stress and anxiety, improve time management, recognise and manage emotions to reduce stress responses or build resilience and adaptability in facing academic challenges; therapy can address your underlying mental health issues like as anxiety or depression, and it can offer techniques to enhance focus and reduce procrastination, as well as the confidential place you need to discuss academic pressures and personal concerns.

The Bottom Line

The aim of this article has been to offer understanding about academic stress, a legitimate form of stress that seems to be on the increase. We’ve looked at some causes, and ways how to deal with academic stress. Remember, if you’re feeling the pressure of academia, it may not be just your studies, but a host of connecting issues that are adding to your burden and stress. Don’t write yourself off, or blame yourself. Instead try to apply some self-compassion, and review some of the other ways you can help yourself. And when it comes to the issue of how to overcome academic stress, remember, you’re not alone, there is always help out there and you can get through it.

Table Of Contents
Introduction
Why Is Academic Stress Increasing?
What Causes Academic Pressure?
Things That Can Make Stress Worse
How To Cope With Academic Stress
The Bottom Line
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Rehanna Kauser Private Therapist
About The Author
Rehanna Kauser, Psychologist
Rehanna has studied Psychology and Counselling Psychology at four UK universities. She enjoys working with individuals, couples, and families, and also loves learning, and writing. Having always been fascinated with the human mind and behaviour, her interests marry well with her naturally caring disposition, and affinity toward helping people.
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