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.