unease about something with an uncertain
outcome. It is a normal human emotion that
everyone experiences at times. Many
students feel anxious, or nervous, when faced
with a problem at school, before taking a test/
examination, or making an important academic
decision.
What does anxiety do to students? In
someone with an anxiety problem, it seems,
the brain is making incorrect decisions about
what to fear and the prefrontal cortex fails to
suppress the amygdala (the region of the
brain located in the medial temporal lobe,
believed to play a key role in the emotions of
human), putting the body into fight or flight
mode.
In this state, levels of the hormone adrenaline
rise and the sympathetic nervous system –
which controls automatic activities (like
breathing) rather than conscious action –
takes over. The heart rate rises, breathing
speeds up and blood is diverted to the limbs,
blood pressure and body temperature increase,
and you may start to sweat.
According to a clinical psychologist, Dr
Angharad Rudkin, this is not a state conducive
to learning or concentrating in an examination.
In October, Anxiety UK alongside Dr Rudkin,
launched a student guide to anxiety. Here are
the top 10 self-help tips for anxious students:
1. If you feel the panic setting in, tell
yourself: don’t panic; you can do this. Self
talk can reduce anxiety.
2. Controlling your breathing. Try breathing in
through your nose for four seconds, holding
for two seconds, then breathing out
through your mouth for six seconds.
3. If you don't like large busy lecture rooms,
always sit near the exit. Record the
lectures so you can listen back to it when
you get to a calm place.
4. Break your coursework into small units.
This requires planning and means not
leaving everything to the last minute.
5. Most research into young people's
attention span suggests a limit of 40
minutes, so read/work in half-hour units
with short breaks between for a drink or a
breath of fresh air.
6. Procrastination is the anxious person's
biggest enemy. Convince yourself to read/
work for just five minutes. Once you've
started you may be able to keep going. If
not, at least you have achieved five
minutes of work or reading.
7. Be kind to yourself – but disciplined. It is
easy to become your own worst enemy.
Accept that things are tough right now and
think about how you can work with your
brain to make things happen.
8. Moderate your alcohol and caffeine
consumption. Excessive caffeine increases
symptoms of anxiety and although alcohol
is a relaxant it may not help the next day.
9. Remember you are not alone in this.
Everyone else may look as if they are
coping fine but many of them are
struggling too. Try talking to people.
10. Follow a healthy routine of eating, sleeping
and exercise. Even 30 minutes walking a
day can reduce anxiety. Disrupted sleeping
and eating are classic symptoms of
anxiety and can create a vicious cycle. If
this is happening, seek help.
Hope this is helpful. Study with a free mind to
achieve excellent academic standards
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