Academic Performance Anxiety
Academic performance anxiety is a common experience for students at all levels. Whether you’re preparing for an important exam, working on a big project, or dealing with the day-to-day pressures of school, the stress can sometimes feel overwhelming. While a little anxiety can serve as a motivator, excessive worry can become paralyzing, making it hard to focus, retain information, and perform at your best.
If you’re struggling with academic performance anxiety, you’re not alone, and there are strategies you can use to manage it. Below are five effective techniques to help you reduce stress and improve your academic performance.
Five Strategies
1. PUT YOUR PHONE AWAY!
The amount of my adolescent clients who simply cannot focus because they are endlessly checking their phone is astonishing. If you expect to do well on a test, presentation, etc. then you need to carve out dedicated time to study and prepare. Stop scrolling through Tik Tok, looking up your ex, or waiting to see what the mean girls are writing in the group chat. Put your phone on do not disturb and try to forget it exists. Better yet, remove it from your room or study area altogether. Just get rid of it.
2. Prepare so Much That You Are Bored
This is something I often tell my clients. Why? Because it’s hard to feel anxious about something that you have done so many times and prepared so thoroughly for that you are literally bored of yourself and the activity. If you feel anxious because you are unprepared, then that’s okay, because the anxiety is just giving you the message that you did not study enough. In that case, listen to your anxiety and allocate more time for yourself to prepare when the next academic task arises.
3. Practice Mindfulness and Relaxation Techniques
Mindfulness is one of the most effective tools for managing anxiety. It involves focusing your attention on the present moment without judgment. By staying grounded in the here and now, you can reduce the tendency to focus on worst-case scenarios or feel overwhelmed by the amount of work ahead.
One simple mindfulness exercise is deep breathing. When anxiety comes up, take a few moments to breathe slowly and deeply, focusing on the sensation of your breath entering and leaving your body. This practice can calm your nervous system and shift you away from an anxious, fight-or-flight response.
Another approach is progressive muscle relaxation. This involves tensing and then relaxing different muscle groups in your body, helping you become more aware of tension and giving you the ability to release it. Over time, these practices can train your mind and body to respond more calmly to stress.
4. Break Tasks into Manageable Chunks of Work
One of the most overwhelming aspects of academic pressure is the volume of work that often goes with it. When faced with large projects or exams that require a lot of preparation, it’s easy to feel paralyzed by the amount of material to cover. However, breaking tasks into smaller, more manageable steps can make them feel less daunting.
For example, if you’re studying for an exam, break your material into chunks that you can tackle in 30- or 60-minute sessions. This can reduce the sense of overwhelm and provide you with regular “wins” as you complete each segment. Use tools like checklists or calendars to track your progress. When you can see the steady progress you’re making, it’s easier to stay motivated and manage anxiety.
5. Challenge Negative Thoughts
Anxiety often stems from irrational thoughts about failure or not being good enough. These thoughts can become self-fulfilling if they lead to avoidance or underperformance. One way to combat this is through cognitive restructuring, a technique used in cognitive-behavioral therapy (CBT) that helps you identify and challenge unhelpful thinking patterns.
Start by paying attention to your thoughts when you begin to feel anxious about academic tasks. Are you telling yourself that you’re going to fail, that you’re not smart enough, or that you’ll never get everything done? These thoughts are often exaggerations or distortions of reality.
Next, ask yourself whether these thoughts are true and whether there’s evidence to support them. For example, if you think, “I’m going to fail this exam,” ask yourself: “What evidence do I have for this? Have I studied? Have I passed exams before?” Reframing these thoughts can reduce their emotional influence and help you approach your work with a clearer mind.
Concluding Thoughts
Academic performance anxiety is a common but manageable challenge. By practicing mindfulness, breaking tasks into smaller parts, putting your phone away, challenging negative thoughts, and being overly prepared, you can reduce your anxiety and improve your performance. While these strategies won’t eliminate stress altogether, they can empower you to take control of your academic experience and build resilience for future challenges. Remember, academic success is not about perfection; it’s about progress and the ability to keep moving forward despite difficulties.
If you are looking for help to manage your anxiety don’t hesitate to reach out to Liminal Counselling in Ajax, ON. We have a variety of strategies and approaches to help you overcome any anxiety that may be getting in your way.
