By Mara Barber Registered Psychologist and School Counsellor
Academic stress is a common by-product of the pursuit of knowledge and personal growth. It is something that we have all experienced at some point and will be particularly familiar for those who are approaching their HSC.
Students often experience stress when they perceive a significant gap between the demands placed on them and their perceived ability to meet those demands. During the HSC, stress is exacerbated by a combination of factors including increased workload, looming deadlines, fear of failure, the need to meet high expectations, as well as beliefs about the future and the significance of the HSC.
The truth is that stress isn’t all bad. A moderate level of stress serves a purpose in providing motivation needed to enhance one’s performance. However when stress levels become too high, it can be debilitating.
Why do some people experience higher levels of stress than others?
Some students will experience more severe levels of stress compared to their peers. Everyone experiences stress differently and will become stressed for different reasons. The level of stress experienced directly relates to a student’s individual ability to cope. The following demographic factors are known to contribute to stress;
- Academic stress is known to increase over the period of year 11 and 12 (increasing as the HSC exams approach).
- Females are known to experience higher levels of academic related stress than their male peers.
- Those who have an anxious predisposition and a tendency to worry will experience higher academic stress.
In modern society, technology has become an integral part of our daily lives, transforming the way we communicate, learn, and study. While the benefits of technological advancements are undeniable, the impact of technology also has an impact on academic stress. Students are faced with a multitude of distractions at their fingertips when working online, making procrastination all too easy. Social media can also enable unhealthy comparisons and reduce the amount of valuable face-to-face interactions, increasing avoidance and thus also increasing anxiety. It is important that students engage in healthy online habits that can assist them academically and improve their wellbeing.
What can I do to manage academic stress?
The following strategies are known to be helpful in alleviating academic stress.
- Time management skills and tools
Develop effective time management skills to prioritise tasks and organise your time into a balanced schedule. Break down larger tasks into smaller, more manageable steps to avoid feeling overwhelmed. When tasks appear more manageable, procrastination is less likely to be a problem. Some students find it useful to utilise apps which include features such as a productivity timer to incentivise staying focused for a certain period of time. Some apps to try are Study Bunny, Forest: Focus for productivity, and Focus To-Do: Pomodoro & Tasks.
- Relaxation techniques for stress
Incorporate relaxation techniques and mindfulness into your daily routine. As stress often presents itself in the form of physical symptoms, it is important to address these through a physical means. Deep breathing, meditation, and progressive muscle relaxation can help alleviate stress and promote a sense of calm. There are many apps that can assist with this including Smiling Mind, Headspace, and Calm.
- Set realistic goals for yourself
Set achievable goals and be realistic about what you can accomplish. Understand that it's okay not to be perfect and that learning and growth often come from overcoming challenges. Perfectionists tend to have particular difficulty with setting realistic goals. Although a drive to do well academically is a beneficial attribute, striving for perfection can actually impair performance and take its toll on your wellbeing.
- Self-care activities
Prioritise self-care activities that contribute to your wellbeing. In times of stress and time pressures, self-care tends to be neglected as low priority. Adequate sleep, a healthy diet, regular exercise, and engaging in activities you enjoy can have a positive impact on your mental and emotional state. Keeping connected with peers is also important as they can be a great source of support.
- Mindset shift
Challenge negative thoughts and cultivate a growth mindset. Our thoughts are powerful as they directly determine how we feel about situations. Instead of viewing challenges as insurmountable obstacles, see them as opportunities for learning and personal development. Ensure to focus on what is within your control and use self-talk that is encouraging and motivating.
What if I require additional support?
With a proactive approach and the right tools, academic stress can be managed effectively. If you feel as though your stress could be considered an anxiety disorder, if you are concerned about displaying perfectionistic tendencies, or are having a lot of difficulty with procrastination, feel free to get in touch to meet with one of our clinicians who can work through your difficulties.
Don’t hesitate to reach out to one of our clinicians for support if the level of stress becomes too much to manage on your own!
Some helpful resources:
Reach out https://au.reachout.com/study-work-and-money/exam-stress
Headspace https://headspace.org.au/explore-topics/for-young-people/prepare-for-exams/
Study without stress program – Macquarie Uni https://www.mq.edu.au/research/research-centres-groups-and-facilities/healthy-people/centres/centre-for-emotional-health-ceh/centre-for-emotional-health-clinic/how-we-can-help/study-without-stress