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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.

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