Academics and anxiety

There is a notable link that we see between anxiety and academic pressure. It can be especially prevalent in educational settings where we see high performance and competition emphasized in the school culture. While there must be a balance, because academic pressure can serve as motivation for some, the other half of that double-edged sword can hold excessive stress, anxiety, and adverse mental health effects. This pressure can come from one or more sources, such as expectations from parents, teachers, coaches, peers, and the education system as a whole. The following are some key attributes contributing to the academic pressure and anxiety link as well as some tips on how to strike a balance between academics and well-being.

Key factors worsening academic anxiety

1. High expectations

   Expectations can be great motivators, but they can also be internalized and compared with self-worth. When parents, teachers, and even students themselves set high expectations without discussing and understanding the benefits of failure, it can lead to performance anxiety and a tangible fear of failure.

2. Competitive environments

   When competition is communicated above other values, the fear of not being enough or measuring up to peers can heavily influence stress and anxiety in students.

3. Overcommitment

   This one I see time and again. When students are enrolled in too much - honors/AP, clubs, every sport, etc., it can create a sense of constant pressure with no form of relief. Students, or anyone for that matter, are not meant to have something booked in the schedule every day of the week. Overcommitment is one of the leading factors of chronic anxiety.

4. Uncertain future

   Another main pressure for students is constant worry about what is next. Concerns about career or future schooling and the ingrained belief that success is essential for career success create a loop of stress that students can ruminate on, leading to intense anxiety and even crippling fear.

5. Perfectionism

   Striving for the perfect grade, or meeting everyone’s expectations, can be incredibly taxing on a student’s mental health. Perfectionism can lead to a constant feeling of inadequacy if any desired standards are not met.

How to find balance

1. Encourage open communication

   Create an environment where students can discuss any challenges or concerns with academics. Leaving judgment or criticism out of the conversation can create a space where students feel comfortable enough to be honest. Honesty will create an opportunity to problem-solve in any areas where the student may need help.

2. Foster realistic expectations

   Foster a mindset that is focused on personal growth and character development rather than on achieving high grades or rankings. Finding identity in being themselves and discovering what makes them unique is what sets students up for success.

3. Promote a balanced lifestyle

   Encourage healthy habits like incorporating movement into each day, maintaining a balanced intake of foods, and protecting a healthy sleep routine. These can eliminate unnecessary distressing symptoms that arise from not keeping a good routine.

4. Time management and prioritization

   Executive functioning skills like effective time management and prioritizing tasks reduce the feeling of being overwhelmed in students. Practice these in and out of school.

5. Practice mindfulness and stress-relief techniques

   Practice mindfulness every day. Need ideas for good coping skills? Check out my blog for 15 coping skills. Incorporating mindfulness on a daily basis has been shown to be as effective as some mental health medications.

6. Redefine success

   Write the narrative that success is not reliant on achievements or accolades, but on personal development, emotional intelligence, and resilience overall.

7. Seek professional help

   If the stress or anxiety seems too intense, it could be time to seek help from a mental health professional. If anxiety is affecting daily function, or there are physical or emotional signs of distress, it could be time to seek care.

8. Advocate for education

   At a societal level, we need a more holistic approach to education. Advocate for a system that recognizes and supports the diverse needs and talents of students instead of focusing on standardizing and comparing our students.

Implementing the above strategies can create an overall better environment where students find more comfort and balance in their academic lives. This will lead to improvements in well-being and foster a healthier learning environment. Halle Crutch is a Southlake, Texas-based therapist assisting female students with the challenges that come with academic life. Using practical, evidence-based therapy, Halle helps her clients implement balance in their lives. Are you ready to make some changes? Let’s chat over a free, 15-minute consultation to find out if therapy could be a good fit for you!