Beating Academic Pressure

It's already October; one month of school is behind us. At this point, school is starting to become more stressful. Gone are the easy, get-to-know-you days. Unit-end tests are upon us, so naturally, our stress is mounting. Some of us have parents who set high expectations. Some of us do it to ourselves. Thus, as we manage to go forward in managing the ever-increasing workloads, here are five tips for reducing stress and anxiety around academic performance.

Find your Sanctuary: Believe it or not, but where you study does matter. Conditioned Place Preference (CPP) is a type of learning that comes out of Operant Conditioning. In Operant Conditioning, you are more likely to choose to do something if you are rewarded for the behavior. Thus, Conditioned Place Preference (CPP) occurs when people prefer one place over others because the location has been paired with rewarding events. Think about where you study and where you will get the best results for your concentration, and then stick with that spot. You will be more likely to associate it with success, which will motivate you more to keep working. A 10th-grade student said, "I've found my sanctuary for studying in my room because it's quiet and allows me to focus."

Be Mindful of Posture: Hansraj (2014) did a study assessing how the cervical spine is affected by the use of smart devices/cell phones. This study found that for every inch you tilt your head forward, the amount of weight placed on your spine almost doubles. He noted that over time, heads tilted forward created postural problems, also known as the dreaded "tech neck." To help ease tension in the neck, shoulders, and upper back, try regular stretch breaks, such as rolling your shoulders up, back, and down several times in a row. Also, try to set yourself up for success by sitting with your feet flat on the floor, without crossing your knees or ankles. Relax your shoulders as well. Take periodic standing breaks, ideally every 30 minutes, to improve circulation. These simple changes can help prevent headaches created from improper posture and consequential strain. In the long run, how you sit will help you sustain comfort and the ability to concentrate.

Think about Your Approach: According to Psychology Today, Executive Functioning is the cognitive processes that help you plan, monitor, and achieve your goals. If these mental skills are well-developed, you can focus, follow directions, filter out distractions, and control your impulses. As adolescents, your executive functioning skills are still developing, but there are ways in which you can help speed them up. First, manage your time wisely. Think about how long an assignment might take and then keep track of how much time you have left to work in the evening. Don't procrastinate. Start the work at the first available moment. Also, think about initiating tasks by asking yourself, "What is the next indicated action?" If you have a large project, then this process of analyzing it step-by-step will prevent you from becoming overwhelmed. Finally, set aside your worries and put your mind on what you are doing. This is a technique called compartmentalization. One technique to help you compartmentalize is to picture opening a drawer, putting all of your troubles and worries inside of it, and then closing the drawer until you are done working. When you're done with your work, you can start worrying all over again. A 9th-grade student said their approach was "writing down everything I have to do on my phone from most to least important."

Self-Talk Should Be Kind: According to the research of psychologist Russell Hurlburt, about 30% to 50% of us think with an internal monologue. This means that you think in terms of inner speech. If you fall into this camp, then you should focus on quieting negative self-talk and pumping up the positive self-talk. Try to avoid self-defeating statements. An example might be, "I am terrible at math." If you catch yourself putting yourself down, try to take a nonjudgmental, kind approach and create a substitution. An example might be, "I can get better at math if I try." What you say in your mind about yourself affects how you feel, so it is best to be on your own side.

Reward Please: After all of your hard work, taking downtime and celebrating is important. It can be hard when you feel you need to catch up or fall short of your goals. However, burnout in high school students is a genuine concern. Rest and relax. Engage in your favorite pastimes or hobbies. Get outside and get some exercise. Hang out with friends or family. Remember, these four years at Gallatin High will fly by, so enjoy them!

As we navigate the challenges of the school year, it's crucial to prioritize our well-being and manage stress effectively. By finding a study sanctuary, being mindful of our posture, considering our approach to tasks, practicing kind self-talk, and rewarding ourselves, we can create a healthier and more balanced academic experience. Remember, it's not just about academic performance but also about taking care of ourselves along the way.