How to get rid of anxiety? 10 tips for students

It is estimated that the number of students with mental health problems in the UK has doubled over the past five years to approximately 115,000.

A study of British senior students found that even among those who had no symptoms of mental illness before entering university, 20% acquire a clinically significant level of anxiety by the middle of the second year of study.

How does anxiety affect the student?

In a stressful situation, she prepares his body to fight or retreat. "If you are in a situation of imminent real threat, increased vigilance and body response can be salutary," explains Chris Williams, professor of social psychiatry at the University of Glasgow. "But if the body is in a similar state when you try to repeat something or start a conversation with someone, it can paralyze your brain, lead to errors and interfere with work."

Most likely, in people with increased levels of anxiety, the brain makes the wrong decisions about what to fear, and signals the body to fight or retreat.In this state, a person's adrenaline level rises, the heart rate increases, the blood rushes to the head, the pressure and temperature increase, and the person may start to sweat. In such a situation, it is impossible to work constructively or respond in a seminar, and even if you catch the information, it will not be maximally processed by the brain.

What to do when you start to feel anxious and cannot collect your thoughts?

Below are the top 10 tips from UK experts on how to pull yourself together:

1. If you feel yourself starting to panic, talk to yourself. Calmly, with an inner voice, convince yourself that everything is under control and there is no reason to worry.This will help you calm down.

2. Work with your breathing. Take a slow deep breath in four counts. Hold your breath for two counts, then exhale slowly for six counts.

3. If you find that it is difficult for you to be in an audience with a large number of people, try to take a seat near the exit.You can record the lecture on a dictaphone and then listen to it if you suddenly do not hear something from your seat.

4. When writing a term paper or essay, divide it into several small parts, make a plan for their implementation. This will not only reduce your level of anxiety, but it will also teach you how to plan your time and not leave everything to the last moment.

5. Many studies have confirmed that the optimal time for continuous mental work is 40 minutes. Take short breaks from your work.Get out in the fresh air or have a mug of tea.

6. Know the best remedy for increasing anxiety? Procrastination.Convince yourself to work for at least five minutes. Once you start, you will be in the process. Well, if not, then at least you will have time to do something during this time.

7. There is no need to scold yourself, but you should not forgive laziness and mistakes either. Be disciplined. Accept that things are very tense for you right now.However, instead of self-criticism, think about what you can do now to improve the situation.

8. Reduce your intake of caffeine and alcohol.Excessive consumption of caffeine can exacerbate anxiety symptoms, and although alcohol is a relaxant, it is unlikely to help you the next morning.

9. The main thing, remember - you are not alone. Even if everyone around them looks calm and confident, they can actually get into trouble too. Therefore - talk to people.Share with them.

10. And, of course, do not forget about the familiar rules: healthy eating, sleep and physical activity.Sleep and eating disorders are a classic basis for the development of nervousness and anxiety. Walk more. Even a simple half-hour walk will help.put your thoughts in order.

Translated by: Yana Smirnova