Do you feel unproductive in your studies? Have you ever wanted to disappear or throw everything up? See simple tips on how to get around the situation and improve school performance.
Studying hard and for many hours is a very tiring and stressful task and can cause discomfort. In addition to studies, time must be reconciled with family, friends and personal activities and as studies generally consume all energy, there is a lack of willingness for other activities. In addition, there is also the pressure and anxiety generated by the tests and exams.
In this process, stress is a normal response of the organism and does not mean that it is studying the wrong way or is not processing the information obtained. Stress, when not chronic, serves to prepare us for extreme situations and put us in a state of attention, indicating that we should give greater priority and focus to some area of the study or specific activity. This type of stress is not so worrying.
When stress is too much, it can cause problems and affect performance in studies and even social life, however, this can be controlled.
How to recognize when stress is chronic or not?
Normal stress is that which occurs when there is an unpleasant situation or moments that are out of control.
If spikes occur and very often, stress has become chronic and can be accompanied by symptoms such as: headaches, fatigue, insomnia and stomach discomfort.
In more severe cases it can cause: memory problems and mental confusion, temporomandibular joint disorders (grinding or clenching teeth), binge eating and drinking and migraine. In addition, this disturbing condition causes low immunity and makes it easier to catch colds, flu and infections. It can also lead to muscle tension and pain, increased heart rate and hypertension.
Here are the 10 attitudes that can ease stress in study
1. Breathe deeply
It is normal when we are stressed, to breathe shallowly and this will disrupt the oxygenation of the brain and make us not think the way we should.
When you feel that the situation is out of your control, feel like disappearing or throw everything up, stop and close your eyes. Sit in a comfortable position and inhale slowly through your nose until your lungs fill, holding your breath for 10 seconds, and then let out your breath slowly and deeply. Repeat a few times and you will feel calmer and with more organized thoughts. While you are in the process, think positive things and hope that everything works out. Relax.
2. Listen to light and pleasant music
Listening to good instrumental or slow music can have a calming effect on the body. They induce relaxation, lowering blood pressure and heart rate, thereby reducing the hormones that cause stress.
Nature sounds like water or birds are also very calming. For this reason, these sounds are widely used in relaxation and meditation sessions.
3. Take breaks between studies.
The ideal is not to study the day before but to make a long-term preparation. So to increase productivity it is interesting to take breaks of about 20 minutes every 2 hours studied. This increases the effectiveness of studies and relieves stress a little.
In this pause, get up from your chair, drink water, stretch, take a walk around the environment, breathe fresh air, think positive things and even talk to someone. This will take your focus away from your studies for a while and bring comfort to your return to activities.
4. Quality sleep
Even if you are very busy and feel that you are not earning enough because you are sleepy, sleep for about 30 or 40 minutes. This will renew your energy and make you more willing to face activities when you wake up more rested.
It is also important to say here that having at least 8 hours of quality sleep at night causes the brain to rest and be able to assimilate the studied contents better.
5. Practice physical activities
Keeping the body in constant motion is one of the best ways to relieve all stored tension. Physical exercises reduce stress-causing hormones and help to release endorphins, responsible for improving mood and feeling of pleasure. Practicing activities also improves the quality of sleep and increases the feeling of well-being.
Play sports, go hiking, run, dance, but keep your body in action. In addition to alleviating stress, practicing physical activities enables the improvement of health in general.
6. Reduce your caffeine intake
The caffeine found in coffee, tea, chocolate and some energy drinks is quite stimulating and in high doses can cause increased anxiety and stress.
7. Eat healthy
A good food intake has an effect on sleep quality, disposition, stress control and knowledge retention, significantly influencing the performance of studies.
It is important to maintain a regular diet, not to skip meals, to avoid fatty foods and sausages and to eat in small proportions throughout the day.
8. Avoid procrastination
When you procrastinate, you end up having to do activities at the last minute, acting reactively, causing stress that negatively affects life as a whole, interfering with health, sleep and the feeling of well-being.
A great way to control stress and avoid procrastination is to make it a habit to make an organized list of priority activities and set realistic deadlines to be met. As activities are carried out, make a conference mark. This will give you great satisfaction in seeing the list actually being fulfilled.
9. Do pleasant things
Leave your activities for a while and do something that gives you pleasure. It is important to leave your usual study environment so that you can recover your energies and resume your studies. Watch a series or a movie, go for a walk with your pet, go out with friends, laugh and chat, read a good book or just go to the park for a walk and relax your mind. Hobbies are great options to get out of stressful situations.
10. List of feelings and gratitude.
Writing about your feelings and thoughts is a good way to relieve stress. List what causes your stress, the consequences it brings you and the way you could deal with it. Install new habits from that list.
It is also important to list for what reasons you are grateful. Gratitude has an enormous power to motivate and eliminate stress and anxiety, shifting the focus to the positive things that happen in life.
Now that you know that stress is part of everyday life preparing us for extreme situations and putting us on alert, it is easy to conclude that it is impossible to permanently eliminate stress , however, knowing how to identify the reasons that cause the stress too much and applying the measures to soften its mechanisms, we can better cope with everyday pressure situations, increase productivity and, consequently, the performance in studies.