StFX - The Writing Centre

How Does Anxiety Affect You?

Problem	Fix-It Strategy
I wind up cramming.	Make a schedule that works for you and try to stick to it. Break down studying into manageable sessions for each course. (Use a weekly chart.)
Even when I have a schedule, I leave things until the last minute.	Allow yourself 5 minutes to “play” before each study session. Give yourself a small reward (a short break) several times a day, but try not to take extended breaks.
I study too long and don’t absorb material.	Keep each study session to 45-50 minutes. After each session, take a 10-minute walk or do a quick task. Try studying for a different course when you go back to work.
I don’t know how to get through everything.	Go over notes and text to get an overall sense of the course and see what’s important to study. Remember that you can’t do everything: select, select, select!
I can’t remember what I’ve learned.	Save a short period of time each study day to review what you’ve learned. Try making charts for each course and putting them in a place where you can see them.
I eat too much (or I don’t eat enough) when I’m studying.	Try to eat regular meals. If you want snacks, choose healthy ones instead of high-fat options.
I drink too much coffee.	Limit your coffee intake, but still indulge yourself in one or two cups a day if you want it. Fill up on water or herbal tea whenever you can.
I never do any exercise when I’m studying.	If you’re used to exercising, schedule gym breaks. If you don’t exercise much, try brisk walks.
I can’t sleep.	Keep activity to a minimum before sleeping. Use relaxation techniques to calm down.

Stress Management - Defining the Problem
1. What triggers stress for you?
2. Think of several stressful events in your life and rate them on a scale of 1-10 (with 10 being extremely stressful).
3. What do stressful situations have in common for you?
4. What do you tell yourself when you’re in a stressful situation?
5. How do you react in stressful situations?

Finding Solutions to the Problem

I Physical Stress-busters	II Mental Stress-busters
1. Alleviate physical stress by relaxing your muscles. Try tensing and releasing different muscles, starting with your feet and working up.	1. Dispel the negative; enhance the positive. Each time you tell yourself something negative (“I never do well on exams”), replace this inner chatter with something positive (“If I take a different approach, I’ll do well.”).
2. Pay attention to your breathing. Take deeper breaths. When you’re stressed, your breathing is more rapid and shallow. If you breathe more slowly and deeply, you’ll feel less tense.	2. Examine what causes you stress. Is the situation as bad as it seems or are you blowing things out of proportion? If you’re realistic about what causes you stress, you’re better able to handle it.
3. Try meditating for short periods of ten or fifteen minutes each day. Reduce distractions and find a comfortable sitting position. Focus on each inhalation and exhalation of breath.	3. Seek support – from family, friends and professionals – when you need it.
4. Follow a schedule of regular exercise since this can help you maintain regular sleeping and eating patterns.	4. Take charge. When you’re in control of situations, you’ll experience less stress. Try to create a plan of action and stick to it.

Back to Resources Home The Writing Centre PO Box 5000 Antigonish, Nova Scotia B2G 2W5 Tel: 902-867-5221

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The Writing Centre
PO Box 5000
Antigonish, Nova Scotia
B2G 2W5
Tel: 902-867-5221