Nowadays, stress is a growing problem that can become chronic if we do not intervene in time. Therefore, the first step to try to alleviate it is to understand the reasons that generate this cascade of chemical reactions in the body and begin to solve it.

Planning time

One of the causes that generate academic stress is the lack of planning. All this, together with the subsequent feeling of having wasted time. Organizing each day of the week with the topics to underline, review or study not only helps to internalize ideas but to reduce restlessness and nervousness and, of course, to prevent stress peaks.

You can start by making a weekly schedule. But be realistic, evaluate your available time, and establish your study priorities. And do not forget to consider other aspects that can benefit you, such as leisure time and the time you dedicate to rest. Especially during exam periods, the hours of sleep decrease, forgetting that studying is as important as resting. Sleep helps the brain to consolidate what it has learned during the day.

Avoid distractions

Spending long hours concentrating and assimilating concepts is not an easy task. Therefore, we need to favor this environment by avoiding distractions. Thus, keeping away everything that can seduce our attention will be a good idea.

To begin with, choose a suitable place to study. A place where you feel comfortable, and everything you need is accessible: notes, computer, books… You should create a pleasant and appealing atmosphere where distractions do not interfere. Avoid noisy places, keep your cell phone silent, and prevent that flashing light that announces notifications from competing for your attention with your notes. Remember that you have already established a time to dedicate to leisure and that this will taste much better if you get to it with the homework you have done.

Take breaks

It is important that the study time appears fractioned in the planning you have done. It is necessary to free your mind, rest your eyes and stretch the muscles you keep in tension when you are sitting.

You can take these breaks according to the study blocks you have established, for example, a few minutes after finishing a topic or a part that has required intense concentration. For these breaks, it is best to do an activity that has nothing to do with sitting and has a beginning and an end. That is to say, with a physical component, brief and not very intense, such as hanging out the laundry or tidying a shelf.

Doing sports

The mental effort made in times of study can exhaust us. In fact, it is rare that after a time of exams, we get sick. Thus, we may need days to fully recover from the accumulated fatigue. In contrast, moderate physical exercise is a very interesting break from the routine way of working involved in studying: it releases endorphins, which help stimulate your memory and makes you feel better.

So, if you normally do sports, don’t stop practicing them during the times when you are studying or taking exams. Try walking or jogging in a park or in the countryside because being in contact with nature will help you relax and disconnect more easily.

Relaxation Techniques

A good key to combat academic stress is to use relaxation techniques. Nowadays, mindfulness techniques are widespread, allowing us to be more aware of our activities and to know ourselves better. In addition to these, others are very beneficial for our brains. They promote well-being, improve self-esteem, and reduce blood pressure and muscle tension. Some of them can be:

• Listening to music will improve your mood, stimulate your brain and help you “disconnect.”
• Deep or diaphragmatic breathing:
• Lie down, facing upwards.
• Place one hand on your abdomen.
• Focus your breathing on this part.
• Guided thoughts: use diaphragmatic breathing, then close your eyes and direct your thoughts to an imagined scene that gives you good feelings of peace, calm, and tranquility.
• Combating academic stress requires a small change in habits. While it may seem too structured at first, with practice, many of these actions begin to happen automatically and effortlessly. They will help you during exam periods and apply to all other areas where you may suffer stress peaks at any given time.