MANAGING ACADEMIC

ANXIET Y
PRESENTED BY:
U N D E R G R A D U AT E A D V I S I N G & A C A D E M I C
S U P P O RT
W H AT M A K E S Y O U
ANXIOUS AS A
STUDENT?
ANXIETY IN COLLEGE
• Anxiety in college is very
common
• Even positive changes can
induce stress
• No one is immune from stress
• 45% of college students say
they experience “more than
average stress”
 Anxiety and stress is caused by sleep
disruption, loneliness and academic
factors, etc.

APPROACH, Students cope by avoiding stressors (i.e.-

DON’T
skipping classes, staying in bed all day)

AVOID Avoidance tends to make anxiety worse

STRESS over time

Take small steps to Practice self-care

approach anxiety Find resources on
provoking situations campus
TYPES OF STRESS
• Time Stress
• Anticipatory Stress
• Situational Stress
• Encounter Stress

• You may experience one or more of these types of stresses

• Not everyone experiences them all
• You could experience different types of stress at varying times
TIME STRESS
What is time stress:
– Worried about time or lack of time
– Worried about the number of things you
have to do
– Fear you will fail to achieve something
important How to address it:
– Learn good time management skills
What does it look like: – Create to-do-lists
– Worrying about deadlines – Devote enough time to important tasks
– Rushing to avoid being late – Create more time in your day
– Your workload – Use peak times
– Quality of work for a class – Prioritize your tasks
– Learn to say no
ANTICIPATORY STRESS
What is anticipatory stress: How to address it:
– Anxious about the future – Imagine the situation going right
– Dread the future – Concentrate on what is happening right
– Worry that something will go wrong now

– Nervous about an upcoming event – Address personal fears

– Learn how to overcome fear of failure
– Make contingency plans
What does it look like:
– Analyze all possible outcomes
– An upcoming test, assignment or
presentation
– Graduation
– Career plans after graduation
SITUATIONAL STRESS
What is situational stress:
– An upsetting/scary situation that you have
no control over
– Involves conflict
– Happens suddenly with little or no
warning
How to address it:
– Loss of status/acceptance
– Learn to be more self-aware
– Recognize physical/emotional signals when
What does it look like: under pressure
– Forgetting your words during a – Think on your feet
presentation
– Communicate better
– Receiving a poor grade on an assignment
– Manage your emotions
– Having an argument with a friend
– Learn conflict resolution skills
– Living away from home
ENCOUNTER STRESS

What is encounter stress:

– Revolves around people
– Worry about interaction with a certain person or
group of people
– Feel overwhelmed or drained from interacting How to address it:
with too many people – Work on your people skills
– Recognize the emotions, wants and needs of
What does it look like: yourself and others

– Withdrawing from others – Know when you are about to reach your limit for
interactions
– Working mechanically
– Take a break from interactions
– Getting cranky, cold or impersonal with others
– See the situation from the other person’s
perspective
SYMPTOMS OF STRESS MAKE ME
EXPERIENCE…
• Sickness
• Headaches
• Nausea
• Muscle aches
• Trouble sleeping
• Heartburn or indigestion
• Fatigue
• Flushed skin
• Clenched teeth
• Unusual changes in weight
SYMPTOMS OF STRESS MAKE ME
FEEL…
• Less patient
• Sad or depressed
• Overwhelmed
• Restless
• Little to no desire to participate in
activities I once enjoyed/regularly did
• Irritable
• Isolated
• Trouble coping with life’s issues
SYMPTOMS OF STRESS
AFFECT MY THINKING…
• Lose concentration
• Trouble remembering things
• Chronic worrying
• Anxious thoughts or feelings
• Reduced or impaired judgement
• Impaired speech
• Repetitive or unwanted thoughts
SYMPTOMS OF STRESS MAKE ME
BEHAVE…
• Change in eating habits
• Change in sleeping habits
• Nail biting
• Pacing
• Delay in completing everyday
responsibilities
• Social isolation
• Frequent lying
• Trouble getting along with peers
STRESS LEADS TO
ACADEMIC
A N X I ET Y
WHAT CAUSES ANXIETY
• Prior negative experiences
• Fear of failure
• Lack of preparation
• Poor time management
• Cramming
• Lack of confidence
• Pressure to perform well
• Unreasonable goals/perfectionism
HOW TO AVOID
ANXIETY
• Know your limitations
• Understand your triggers
• Be more assertive
• Learn to say no
– Your time is previous
– Don’t waste it on people and projects that
don’t align with your mission and goals
– Make smart decisions
– Evaluate invitations and offers
HOW TO COPE WITH ANXIETY
HEALTHY WAYS TO UNHEALTHY WAYS TO
MANAGE OR REDUCE MANAGE ANXIETY
ANXIETY
• Study as much as you can • Smoke, use drugs or drink
• Try to mimic test taking conditions • Spend compulsively
• Learn to study more effectively • Over or under eat
• Find ways to calm down and relax • Ignore the stressor
• Make sure you have plenty of time • Procrastinate with social media or
streaming services
GET ENOUGH
SLEEP
• Lack of rest can increase
your stress level
• Your body needs 7 to 9
hours of sleep a night
• Get to bed before
midnight
• Align your internal clock
closely with the clock of
the sun
EAT WELL

• An unhealthy diet can increase your stress

levels
• When you eat healthy, your body gets the
nutrition it needs to fight stress
• Avoid high-fat, high-sugar foods and go easy
on caffeine
• Follow a diet rich in vegetables, fruits and
whole grains
EXERCISE
• Exercise is one of the best ways you can
reduce stress
– Acts as a natural pain killer
– Improves sleep
• 20 minutes a day for 3 or 4 days a week
can reduce stress levels considerably
• Try something you enjoy doing
– Try walking, jogging, yoga, swimming, etc.
• You won’t continue something you don’t
like
HAVE AN OUTLET
• You need a break most
when you believe you
don’t have time to take a
break
• Find a new hobby, play
sports, paint, draw,
garden
• Do something that gives
you an outlet from the
tension of everyday life
BUILD A SUPPORT
SYSTEM
• Having a strong support
system is important
during stressful times
• Surround yourself with
family and/or friends
who lift you up,
encourage you, listen
without judgement and
provide sound
perspective
THINK
POSITIVELY
• Your thoughts create
your reality
• It’s time to turn negative
thinking around
• Try saying positive
affirmations such as
– “I am relaxed and
calm”
– “I can handle this
situation with ease”
– “I will rise to the
challenge, no matter
the obstacles”
MAKE A PLAN

01 02 03 04 05
Get organized, Prioritize your Time for Try not to It is easy to take
make a plan obligations each studying, working, overload yourself on more than
week and then family and friends you can handle
and stick to it schedule time for and yourself
each
W H AT A C T I O N S
W I L L Y O U T O TA K E
MANAGE YOUR
A N X I ET Y ?
RESOURCES

• Anxiety in College: What We Know and How To Cope, Nicole LeBlanc - https://www.health.harvard.edu/blog/anxiety-in-college-what-
we-know-and-how-to-cope-2019052816729
• Student Stress & Anxiety Guide, Staff Writers - https://www.learnpsychology.org/student-stress-anxiety-guide/
• The College Student's Guide To Stress Management, Purdue University Global - https://www.purdueglobal.edu/blog/student-life/college-
students-guide-to-stress-management-infographic/
• College Life: 10 Ways To Reduce Stress - College Health - Everyday Health, By Jennifer Scott-Abby Ellin-Laura McArdle-Don Rauf-Becky
Upham-Locke Hughes - https://www.everydayhealth.com/college-health/college-life-10-ways-to-reduce-stress.aspx
• Stress in College Students For 2019: (how To Cope), Western Governors University - https://www.wgu.edu/blog/stress-college-
students-2019-how-to-cope1902.html
• Overcoming Test Anxiety, https://www.einstein.yu.edu/education/student-affairs/academic-support-counseling/medical-school-
challenges/test-anxiety.aspx
• Albrecht's Four Types Of Stress: Managing Common Pressures, BillT- Mind Tools Content Team- Mind Tools Content Team- Mind Tools
Content Team - https://www.mindtools.com/pages/article/albrecht-stress.htm