The physiological activation that occurs in our body when we experience anxiety is basically a normal mobilization of energy that is meant to enable us to face external threats. The vast majority of students become anxious before exams or other performance situations related to their studies. Very few are unaffected by this. The main reason is that the results are the gateway to further studies and a professional career.
A certain amount of anxiety can sharpen you and lead to better performance and a clearer focus on what you are doing, but if the anxiety passes a certain threshold, it has the opposite effect. We then talk about exam anxiety or performance anxiety. The anxiety can also impair your ability to concentrate, cause a “mental block,” and even lead to forgetfulness.
Anxiety is often associated with weakness. Weakness has a negative ring to it in performance-oriented environments where the goal is to achieve, win, be strong and efficient. Since anxiety is associated with something negative, it may be hidden behind seemingly confident masks. Anxiety is often denied, and each person may then feel that they are alone in having it. Conversely, some people can become so preoccupied with their anxiety that they pick on themselves, and their constant catastrophic thoughts lead to a self-fulfilling prophecy.
In accepting, relaxed, and balanced environments, there is often less anxiety and stress. Performance anxiety hits hardest those who feel that everything stands or falls with results and achievements.
Physical activity against anxiety
Many people find it meaningful to exercise for different reasons. While virtually all forms of exercise contribute to achieving a sense of well-being and preventing mental ill-health, if you feel low, drained of energy, and perhaps are short on time, it is possible to make some simple priorities.
First of all, training to get into “mental shape” is characterized by lower intensity, fewer sessions, and shorter duration than the training required to improve physical performance. Put simply, a good rule of thumb is to follow the health authorities’ recommendation to move your body for at least 30 minutes every day. This includes walking to the store and, if applicable, to the bus stop. Many adverse health effects, including low mood and lack of vitality, can stem from inactivity itself.
If you want to design a training program (in addition to the basic activity mentioned above) to get into better “mental shape”, you can focus on short-term and long-term effects. A workout of just 20 minutes may be enough to change your mood, but also produce a short-term anxiety-reducing effect.
For longer-lasting effects, aerobic exercise has been found to be by far the best way to combat low mood and depressive states. This refers to training programs where, over a 30-minute period, you run, cycle, or swim at a moderate intensity. Three such sessions a week over a period of nine weeks have been documented to produce an equivalent, and perhaps greater, antidepressant effect than antidepressant medications.
Running, cycling and swimming are just examples, but these activities are also mentioned because they are characterized by rhythmic movement and can be done on your own without having to compare yourself to others. Comparing yourself to others can be an extra source of stress if you are feeling a bit low and uncomfortable. Moderate intensity is the key, both to enjoying the workout itself and to providing a revitalizing effect without draining your energy.
Train where you feel most comfortable, but having access to fresh air and sensory impressions from nature also has a good effect on body and mind.
Mindfulness and relaxation routines can also help you manage anxiety and performance anxiety.
Ask for and accept help when needed
There is a lot you can do to take good care of yourself, but if you feel that the setbacks are becoming too heavy, you should know that help is available. Some students also have greater challenges and more difficult life experiences than we have described. We still hope that most people will find something useful here. But maybe you feel that you need something more?
The development goal for the study period is, as previously mentioned, “to manage on your own,” but that does not mean that you have to manage alone. Being able to manage on your own also means cooperating with others and daring to ask for help. Here we have compiled a list of various support services. There are many people who can help you, and SiS health also wants to be here for you as a student.
We are here for you if you need us, and we wish you the best of luck with your studies and student life!