Introduction – What is Academic Anxiety?
Anxiety has been lost in the shroud of mental health conditions and smeared by social and cultural apprehensions. While anxiety disorders are an abnormally common mental health disorder, occasional anxiety is a part of normal life and identifying its sources and addressing them accordingly are essential in allowing young people to excel in their studies and extra-curriculars. One of the most common forms of anxiety I have seen as a tutor is academic anxiety, most of which is unrecognised by both the student and their parents.
Academic anxiety is a severely under researched topic that can severely affect a student’s ability to perform under situations of stress, such as exams and presentations. The most common subject that brings about academic anxiety is mathematics. No matter what age, this subject seems to be the one that affects students the most, the compulsory additional language that everyone must learn.
Most of the academic anxiety I have encountered is centred on internalised self-doubt. When these subjects are seen as ‘hard subjects’, many students enter exams immediately under the impression that they will be difficult, that the study that they have done will mean nothing if a surprise question comes up. Most of my students will do exceptionally well when addressing questions while tutoring, but when facing the same questions in exams, they completely forget what to do, some do not even attempt the question at all as they believe there is no way they could find the answer. Furthermore, the anxiety associated with mathematics and other subjects discourages many students from studying for them. The idea that ‘no matter how much I study, I will always do poorly’ is deep rooted in their psyche, even though the exact opposite is needed to improve their understanding of the subject.
What can you do to manage Academic Anxiety?
Exam Desensitisation
The number one thing I can recommend is desensitisation to exam conditions. This can be done at any age, where the student can do homework or practice exams in exam conditions. This will usually involve a timer and a quiet room. It is also essential that the student does not have access to the solutions until the end of the ‘exam’ to mark their own work. This is a great technique that doubles as study time.
Changing how you think about the subject
An interesting concept in psychology is the idea of ‘cognitive dissonance’. This theory describes the mental discomfort that results from having two conflicting behaviours, beliefs or attitudes. The most common form is the discomfort of having to make a decision with an unclear answer. However, this unusual phenomenon can be utilised to your benefit, as usually one side will have to shift in the end. By changing how you speak and think about a subject, you can train your subconscious to take up these ideas as well. Eventually you may find that your first thought when going to math class is no longer ‘ugh, math again’, to a simple ‘I like math’. This simple change, one that you might not even believe will happen, can make a tremendous change in your mindset.
Implement changes that make the subject more enjoyable
One of the best things to do to change your perception of a subject is to incorporate an enjoyable activity into your least favourite subject. One example is to practice your math skills in one of many free online math games that test your skills. If you are someone who uses, or has ever considered using, the program Anki for your flash cards, there are plenty of addons that you can use that have helped me throughout medical school. One addon is called Ankimon, that adds Pokémon into your study time.
By incorporating these ideas, you make a subconscious link between the dopamine associated with these games/rewards and the subject you are studying for. Eventually, doing work on this subject will result in a greater dopamine release than you had previously, leading to greater enjoyment and less stress.
Practice mindfulness and stress-reducing techniques
I am sure you have heard this hundreds of times, but I cannot emphasise enough how important it is to teach yourself how to calm down in stressful situations. The options are limitless, but my favourite techniques are as follows:
- Box breathing. It’s called “box breathing” because it involves a four-step process that you can visualize as the sides of a box. Here’s how it works:
- Inhale: Breathe in slowly and deeply through your nose for a count of five (or whatever number works for you. I like to align it with my heartbeat if you are stressed enough to hear it).
- Hold: Hold your breath for a count of five.
- Exhale: Breathe out slowly and completely through your mouth for a count of five.
- Hold: Pause and hold your breath again for a count of give before starting the next inhale.
This technique helps you regulate your breathing, while also focusing on something other than the stressful situation, both of which control your nervous system and improve your concentration.
2. Valsalva manoeuvre. This is a trick I learnt that is originally supposed to help patients with extremely high heart rates (a little bit like you). The main idea is to take a deep breath and try to exhale while keeping your mouth and nose closed (don’t push too hard, the goal is not to overpower your mouth). This then stimulates one of the sensors near your heart to limit the ‘fight or flight’ response, which helps you calm down.
In conclusion, academic anxiety is a seriously under-researched topic that affects thousands of students throughout Australia. This anxiety can have serious consequences to academic performance and student confidence and thus must be addressed immediately. Managing academic anxiety effectively requires a multifaceted approach that addresses both the psychological and emotional aspects of the challenge. Exam desensitisation plays a crucial role by gradually exposing individuals to test scenarios, helping to reduce fear and build confidence over time. Changing how one thinks about a subject can also significantly impact anxiety levels; by fostering a growth mindset and focusing on the learning process rather than just the outcome, students can alleviate pressure and cultivate a more positive attitude. Implementing changes to make the subject more enjoyable, such as incorporating interactive learning methods or relating content to personal interests, can further diminish anxiety by increasing engagement and motivation. Additionally, practicing mindfulness and other stress-reducing techniques, such as deep breathing exercises or meditation, can provide students with tools to manage their stress responses effectively. Combining these strategies creates a comprehensive approach to overcoming academic anxiety, fostering a healthier, more balanced approach to learning and performance.
Resources
For Academic Support
- Anki – powerful, intelligent flashcards – https://apps.ankiweb.net/
- Quizlet – Flashcards, learning tools, and textbook solutions – https://quizlet.com
- Forest – an app that helps you stay on task – https://www.forestapp.cc/
Practice exams
(remember that the topics in year 11 and 12 are very similar between states, so a Victorian student can use Queensland resources with very little variation etc)
- QCAA Senior Subjects – Click on the subject of your choosing and select the assessment tab – https://www.qcaa.qld.edu.au/senior/senior-subjects
- VCE Past Exam papers – https://www.vcaa.vic.edu.au/assessment/vce-assessment/past-examinations/Pages/index.aspx
- HSC Past Exam papers – https://educationstandards.nsw.edu.au/wps/portal/nesa/11-12/resources/hsc-exam-papers
- Western Australian Past Exam Papers – https://senior-secondary.scsa.wa.edu.au/further-resources/past-atar-course-exams
Mindfulness and anxiety
- The Effectiveness of Mindfulness-Based Interventions on Anxiety Disorders. A Systematic Meta-Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8314302/
- Mindfulness-Based Interventions for Anxiety and Depression – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/
