Experts and schools give advice on how to cope with study stress
Schools are becoming creative in helping students manage stress and anxiety, with yoga, massage and animal therapy among the wellness initiatives being offered to senior classes.
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Stress is a necessary evil when it comes to study, whether it’s cramming for VCE exams or tackling a tricky university assignment.
For many students, the familiar flurry of nervous butterflies in the stomach can help boost motivation levels and drive them on to study success.
But others are literally worrying themselves sick, developing full-blown anxiety with a raft of issues including withdrawing from friends and family, thoughts of self-harm and suicide and even dropping out.
In classrooms and lecture theatres across the nation, mental health conditions like anxiety are ensnaring a rising number of students.
PARENTS AGAINST MOBILE PHONES IN CLASS
In Victoria, one in seven people between the ages of four and 17 are estimated to have a mental health issue, a problem that’s worse in secondary school.
And authorities are finally starting to respond.
Mental health workers will be sent into all Victorian state high schools starting from Term 3 under the state government’s $51.2 million mental health in schools program, for between one to five days a week.
Schools are also becoming creative in helping students manage stress, with yoga, massage and animal therapy are among the wellness initiatives being offered to senior classes.
Clinical psychologist Dr Karen McGraw, of Andrew Fuller & Associates, says study anxiety is one of the biggest issues she treats in young people.
“Students can get so overwhelmed that they avoid their studies, become highly unmotivated or even drop out,” said.
“They can become almost paralysed by anxiety.
“A lot of students approach VCE already feeling stressed due to the all-important ATAR — which I actually don’t believe is all that important.”
A recent report by the Australian Council for Educational Research found Australian students had higher anxiety levels than the OECD average, with 65 per cent of 15-year-olds worried about flunking out.
ACER deputy CEO of research Dr Sue Thomson says female students are tenser than males, a worrying finding that she believes warrants further investigation.
“Girls have big problems, they are much higher than the OECD average,” she says.
“We need to look at why girls are feeling that pressure so it can be addressed in the classroom. Even girls who do well are more anxious than boys who do well.”
Education Department figures show 3172 students were granted a special examination arrangement during VCE exams in 2017 for a “significant health impairment”, which includes anxiety.
In most circumstances, students with mental health conditions are given rest breaks to help them cope with the pressure.
FROM TAFE TO THE UNI COURSE OF YOUR DREAMS
USING FACIAL RECOGNITION IN THE CLASSROOM
As the problem receives more attention, the Education Department says anxiety will be included in a new category of ‘mental health’ in the yet-to-be-released 2018 statistics.
Research has found that anxiety issues can spiral when students leave the comfort and security of high school and enter the world of tertiary education.
Dr McGrath says the research highlighted social connections are pivotal in making a smooth transition to an environment where students are less supported.
“If people don’t feel connected to the establishment, and to the people around them, it often creates high levels of stress and drop out,” she said.
TIPS FOR MANAGING ANXIETY
RECOGNISE THE SIGNS
Does the thought of cracking open your books literally cause you pain?
Anxiety is often associated with physical symptoms like a racing heart, shortness of breath, tummy pains and feeling jittery.
Avoiding stressful situations like classes and lectures, difficulty concentrating and panic attacks are other telltale signs.
Dr McGraw says anxiety can also cause problems with memory, making it hard to retain information and learn effectively.
“A highly anxious student can score lower than their peers who aren’t anxious, even if they are quite bright,” she says.
Beyond Blue says a generalised anxiety disorder is characterised by more than just isolated periods of worry about stressful situations like exams. Rather, it’s prolonged feelings of anxiety in many aspects of life, like work, study and health, and constantly fearing the worst.
TALK TO SOMEONE
The most important step toward recovery is talking to someone, whether it’s a friend, parent, educator or mental health professional.
Dr McGraw says both schools and tertiary institutions offered support services and staff like school counsellors who can help with different coping strategies.
At the University of Melbourne, for example, anxiety support and mental wellness meetings are held every week.
The good news is that anxiety can be managed with effective treatments like cognitive behavioural therapy, mindfulness and in severe cases, medication.
“Cognitive behavioural therapy can help people understand their thinking and the behavioural consequences of the way they are thinking and feeling,” Dr McGraw says.
FACE TIME — NOT SCREEN TIME
If you can’t remember the last time you talked to your peers, jump off Facebook and organise a coffee.
The rise of technology in education has meant more flexibility for tertiary students, who can watch lectures at home and connect with classmates via the keyboard.
But conversely, it can create a sense of isolation for those already struggling to stay afloat.
“So much of a course is available online now, particularly at a tertiary level, that some students are reluctant to attend at all,” Dr McGraw says.
“That’s quite sad as the experience of university can be great. The different clubs you can join, the social activities, and attending classes gives you the opportunity to meet so many people.
A sense of belonging and community is essential to wellbeing and successful study.”
LEARN A RELAXATION TECHNIQUE
Staring at a blank screen for hours on end will only make matters worse when experiencing crippling feelings of stress and anxiety.
Experts say it’s important to take time out every day to smell the roses and allow the brain to switch off, whether it’s for two minutes or 20.
Yoga, muscle relaxation, mediation or slow breathing, mastering a relaxation technique can help bring you back to the present moment.
“Anxiety can make your thoughts live in a terrible future that hasn’t happened yet,” Beyond Blue’s website says.
HEALTHY BODY, HEALTHY MIND
It’s no secret that physical activity is not just good for the body, but our mental health.
Victoria’s Better Health Channel recommends maintaining regular exercise like as walking, swimming, jogging or gym work, providing a distraction and releasing endorphins.
“Benefits of regular exercise include improved energy and sleep, which are vital in helping to stay on top of stress,” its website says.
If you or someone you know needs support, contact beyondblue on 1300 224 636 or Lifeline on 13 11 14
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