Dealing With Academic Anxiety

8/2/2019 Dealing With Academic Anxiety

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Coping with AcademicAnxiety

Bureau for Counselling, Careerand Academic Development

Compiled & Presented by: Asnath Mayayise & Michelle Schreuder - [email protected]

Source: Van Schoor, A., Mill, E., & Potgieter, D. (2002) Effective Study. Unisa Press

OR Tambo Building, Room 7-24 Tel. 012 429 3060

www.unisa.ac.za/counselling


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What is academic anxiety?

Normal tension isessential forperformance

Academic anxiety: typeof fear, a nervousnessor apprehension aboutany form of academic

activity Creates excessive

tension


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What causes academicanxiety?

General Academic Anxiety

Attending group lectures/tutorials where you mighthave to answer questions or give oral

presentations/participate in group discussions

Drafting and submitting assignments/reports

Examination Activities Exam preparation (studying)

Writing the exam


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Symptoms of academicanxiety

What do you experience when youre anxious

about your academic work?


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Physical symptoms

Headache and/or muscle pains when studying/writing yourexams

Excessive sweating (hands and face) Fast or irregular breathing Fast or irregular heartbeat Overeating or lack of appetite Disturbed sleeping patterns insomnia, too little sleep or too

much sleep

Nervous physical reactions facial muscular spasms, itchingbody, scratching face, restlessness Nausea Stomach problems indigestion, diarrhoea, butterflies Rapid and nervous speech, stuttering


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Intellectual symptoms

Problems remembering & recalling newly learnt material

Problems with logical thinking and problem solving

Difficulty in understanding simple instructions

Inability to choose between 2 options

Difficulty in concentrating during the exam

Delayed thought processes and having to make a great effort to

think Accelerated but inaccurate thought processes


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Emotional symptoms

Feelings of panic, especially when feeling that theres not enoughtime to complete an exam

Feeling inadequate, with negative thoughts such as: Im a badstudent, Im stupid and worthless

Thoughts of punishment and humiliation if you do badly in the exam

Anxiety & concern about how well youre doing while writing yourexam

Anxiety & concern about how well youre doing compared to yourfellow students

Feelings of pessimism & hopelessness about the outcome of theexam

Lack of confidence in your ability to answer a question correctly


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Effect of academic anxiety

Results in poor academic performance

Overall

Exams

You need to rid yourself ofthis negative anxiety,

otherwise you will not beable to reach your fullpotential


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How to deal with academicanxiety

Physical symptoms result of negativeattitudes & thoughts

Need to combat negative attitudes & thoughts

But how?

Positive thinking

Physical relaxation


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Positive Thinking

Positive thinkingtechnique:

Positive statements

Stopping negativethoughts

Rewards

Accepting responsibility

for academic setbacks


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Positive Thinking

Positive Statements:

Often, negative statements have nofoundation & are unrealistic

So why should we listen to them?

Replace negative statements with positivestatements


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Positive Statements

Example: Negative Statement: I dont understand this work, but I

wont contact the lecturer because he might think Imstupid

Positive Statement: It doesnt matter what the lecturerthinks. If I dont understand, I have the right as well asthe obligation to ask the lecturer to clarify the matter

If you have difficulty understanding, rest assured thatother students will be in the same predicament! So ifyou dont understand something, you have the right toask the lecturer to explain!


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Activity

Write down any negative thoughts you haveabout the upcoming exams

Which positive statements can you replacewith these negative statements


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Positive Thinking

As soon as you find yourselfstarting a negative line ofthought & becoming tense,say to yourself:

Stop it! I am playing withfire. I must start thinkingmore positively!

Practise this strategy assoon as you feel yourselfbecoming tense


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Stopping Negative Thoughts

Another way to stop negative thoughts, is justto say to yourself:

STOP THAT!

Do it immediately before it affects yourperformance

Reinforce decision to stop negative thoughtsby using a bracelet, watch strap, elastic band


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Reward

Use your successes toboost your confidence inacademic activities

Reward yourself forsuccess with a positivestatement

E.g., after an exam:Well done. Now I know that

I can be successful, andthat I am capable of doingwell!


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Accepting responsibility foracademic setbacks

Be realistic about academic setbacks

Aim to improve your performance

Dont blame others for your failures Accept responsibility


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Ask yourself:

Reflection about the exam Did I complete the exam? Did most of the exam questions come from the content and activities of

the study guide, the textbook or the assignments? What was my emotional state like on the day of the exam?

How were the questions different from those in the study guide,textbook or assignments?

Where was the greatest source of error? (careless errors; lack of time;lack of understanding the material; uncertainty of which method tochoose; lack of prerequisite information; exam anxiety)

Which changes need to be made to my studying habits to adjust for the

errors that have been made? Should I have studied more? If yes, what should I have concentrated

on? Should I have approached the work differently? If yes, what should I

have done?

Source: http://www.unisa.ac.za/default.asp?Cmd=ViewContent&ContentID=18957


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Physical Relaxation

The breathingtechnique

The peaceful scene

technique Progressive relaxation


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The Breathing Technique

Can be used in anystressful situation

Lowers your level of

tension & heartbeat

I feel calm, refreshedand in control of myself


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The Peaceful Scene Technique


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Progressive Relaxation

Working through different muscle groups tostimulate relaxation

Used if there is difficulty in noticing tension


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Remember:

Relaxation techniques &positive thinking alonecannot prevent academicanxiety

Need to be supported byproper preparation & soundstudy methods!

For help with effectivestudy methods, pleasecontact the Bureau forCounselling, Career andAcademic Development


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Further Resources:

Available on the BCCAD website:www.unisa.ac.za/counselling

Information and pamphlets regarding Learning styles

My memory can I improve it?

Concentration

Notemaking

Managing stress, anxiety & tension

Exam preparation

Time Management
http://www.unisa.ac.za/counsellinghttp://www.unisa.ac.za/counselling


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Braingym Exercises

Useful to do before / duringexams


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Activity

Activate your brain

Place hand on stomach

below belly button. With thumb and middle

finger, find hollows belowcollar bone.

Press firmly and rotate.


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Activity

Calm yourself

Cross feet.

Stretch arms out in front with

palms towards each other.

Turn hands under and link them.

Close eyes and breathe deeplyand slowly.


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Activity Wake yourself up

With tips of fingers pressing firmly, rub all theway around the edge of your ear lobe.


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Activity

Ease tension in yourshoulders Lift your shoulders up as far

as possible.

Squeeze tightly.

Hold for at least thirtyseconds.

Relax.


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Good luck with your exams!

Dealing With Academic Anxiety

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