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 thisfree 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 thisfree exercise.