Virtual/Online Academics Anxiety
Signs & symptoms of anxiety:
-
Feeling nervous, restless or tense
-
Having sense of impending danger, panic or doom
-
Having an increased heart rate
-
Breathing rapidly
-
Sweating
-
Trembling
-
Feeling weak or tired
-
Trouble concentrating or thinking about anything other than the present worry
-
Having trouble sleeping
-
Experiencing gastrointestinal problems
-
Having difficulty controlling worry
-
Having the urge to avoid things that trigger anxiety
Transitioning to Online classes:
-
Know that your instructor is working through hiccups too
-
Have realistic expectations for yourself, your classmates, and your instructor
-
Plan ahead
-
Optimize your internet and don’t panic when you get disconnected
-
Be aware of what others can see and hear
-
Learn how to mute your audio
-
Learn how to send a private message
-
Minimize distractions
-
Participate
-
Set a designated area just for studying (not the dining room table or living room
if there are distractions)
-
Keep your regular class routine
-
Reach out to your professor if you need additional help
-
Attend all online lectures and be attentive
-
Try to stay free from distractions
-
Remember: online classes are just as important as in person classes
Study Habits:
-
Designate areas in your house for specific tasks
-
Only eat at the dining room table
-
Watch television and relax on your couch
-
Work at a desk
-
Sleep only in your bed – do not use this as a study space
-
Do not procrastinate
-
Set a visible schedule for yourself
-
8:00am – wake up
-
9:00am – be dressed and ready to work
-
12:00pm – lunch
-
1:00pm – study
-
3:00pm – break
-
3:15pm – study
-
4:15pm – workout
-
5:15 – dinner
-
Ask family and friends to keep you accountable & respect the fact that you have to
study
-
Put objects that motivate you near your work area (apple, weights, coffee, flowers,
pictures of family/pets, etc.)
How to handle academic anxiety:
-
Use breathing exercises to help manage anxiety
-
Tense entire body for 30 seconds then slowly release
-
Use the apple watch to set a timer that reminds you to breath
-
Resonant breathing
-
Inhale for 6 seconds
-
Exhale for 6 seconds
-
Practice meditation- let thoughts flow and breathe your way Try this free exercise.
Signs & symptoms of anxiety:
-
Feeling nervous, restless or tense
-
Having sense of impending danger, panic or doom
-
Having an increased heart rate
-
Breathing rapidly
-
Sweating
-
Trembling
-
Feeling weak or tired
-
Trouble concentrating or thinking about anything other than the present worry
-
Having trouble sleeping
-
Experiencing gastrointestinal problems
-
Having difficulty controlling worry
-
Having the urge to avoid things that trigger anxiety
Transitioning to Online classes:
-
Know that your instructor is working through hiccups too
-
Have realistic expectations for yourself, your classmates, and your instructor
-
Plan ahead
-
Optimize your internet and don’t panic when you get disconnected
-
Be aware of what others can see and hear
-
Learn how to mute your audio
-
Learn how to send a private message
-
Minimize distractions
-
Participate
-
Set a designated area just for studying (not the dining room table or living room if there are distractions)
-
Keep your regular class routine
-
Reach out to your professor if you need additional help
-
Attend all online lectures and be attentive
-
Try to stay free from distractions
-
Remember: online classes are just as important as in person classes
-
Study Habits:
-
Designate areas in your house for specific tasks
-
Only eat at the dining room table
-
Watch television and relax on your couch
-
Work at a desk
-
Sleep only in your bed – do not use this as a study space
-
-
Do not procrastinate
-
Set a visible schedule for yourself
-
8:00am – wake up
-
9:00am – be dressed and ready to work
-
12:00pm – lunch
-
1:00pm – study
-
3:00pm – break
-
3:15pm – study
-
4:15pm – workout
-
5:15 – dinner
-
-
-
Ask family and friends to keep you accountable & respect the fact that you have to study
-
Put objects that motivate you near your work area (apple, weights, coffee, flowers, pictures of family/pets, etc.)
How to handle academic anxiety:
-
Use breathing exercises to help manage anxiety
-
Tense entire body for 30 seconds then slowly release
-
Use the apple watch to set a timer that reminds you to breath
-
Resonant breathing
-
Inhale for 6 seconds
-
Exhale for 6 seconds
-
-
Practice meditation- let thoughts flow and breathe your way Try this free exercise.
-