Navigating the demands of academic life can be a challenging and overwhelming experience for many students. The pressure to excel academically, maintain a high GPA, and balance extracurricular activities can significantly affect one's mental and physical health. However, some strategies can help students manage this stress and cultivate a healthier relationship with their academic pursuits. 

The excessive tension and pain students experience when they are expected to achieve a particular standard of academic excellence is known as academic pressure. Numerous people can cause this feeling, including parents, teachers, friends, and even the students themselves—who are often their worst enemies. The pressure to achieve good grades, pressure for limited assets, and anxiety over not achieving future professional objectives all contribute to this strain. 

Signs of Excessive Academic Pressure

There are situations where academic pressure is quite beneficial for children. It may be useful in encouraging kids to take on problems in the classroom. However, too much of it might be dangerous. These are indicators that a student is under too much pressure to perform well academically:

• Intense competition
• A fixation on grades 
• Anxiety 
• Studying for long hours 
• Changes in appetite 
• Sleep difficulty 
• Unable to relax 
• Misusing stimulants, such as coffee, prescription drugs, etc. 
• Refusal to interact with others 
• Loss of interest in activities you used to like

Effective approaches to cope with academic pressure

One of the most important strategies for managing academic pressure is to prioritize self-care. This involves making time for activities and practices that nourish your mind, body, and spirit. Some key self-care strategies include:

• Establish a Healthy Routine: Developing a consistent sleep schedule which aims for 7-9 hours of sleep per night with regular exercise in your routine helps in overcoming academic pressure. Proper rest and physical activity can also help in alleviating stress levels and improving cognitive functions.
• Practice Mindfulness and Relaxation Techniques: Engaging in activities like meditation, deep breathing, or yoga to help calm your mind and reduce feelings of anxiety or tension. These practices can also provide a much-needed break from the demands of academic life which ultimately helps in relieving the stress and anxiety from it.
• Engage in Hobbies and Leisure Activities: Making time for activities that you genuinely enjoy, whether it's reading, painting, playing a musical instrument, or spending time in nature will help. These pursuits can help you recharge and maintain a sense of balance in your life.
• Maintain a Balanced Diet: Ensure that you are nourishing your body with a healthy, well-balanced diet. Avoid relying on unhealthy coping mechanisms, such as excessive caffeine or comfort foods, which can ultimately exacerbate stress and fatigue.

Learning New Skills Through Practice

We're human, and we make mistakes.  Every mistake you make is an opportunity to learn about yourself. You learn a new talent by practicing. If you want to improve your singing, learn to play an instrument, become a gourmet chef, or enhance your athletic prowess, you must practice. The more you practice healthy thoughts and behavioral habits, the better you'll feel. The more you practise effective study habits and time management, the better prepared you will be for the test or writing assignment.

It’s essential to cultivate a balanced mindset regarding your academic pursuits. This can involve the following strategies:

• Reframe Your Perspective: Challenging negative self-talk or perfectionistic tendencies that you are having and Remind yourself that academic success is not the sole measure of your worth or potential.
• Set Realistic Goals: Establish achievable goals that align with your abilities and interests, rather than setting unrealistic expectations that can lead to burnout.
• Accept Failure as a Teaching Opportunity: Acknowledge that obstacles and disappointments are inevitable during the learning process. Approach them with a growth mindset, focusing on the lessons you can learn and the resilience you can build.
• Practice Self-Compassion: Treat yourself with compassion and empathy, especially when things are hard. Avoid harsh self-criticism, and instead, offer yourself the same care and support you would a close friend.

Effective Time Management skills

Effective time management is essential for coping with academic pressure. By creating a structured and organized approach to your studies, you can reduce feelings of overwhelm and improve your productivity. Consider the following strategies Developing a Study Schedule, or Prioritizing Tasks will help. you should also Learn to Say No because it will help you recognize your limits.

Seeking Support and Guidance

Navigating academic pressure can be a highly personal experience, and seeking support from others can be invaluable. Consider the following strategies:

• Communicate with Professors and Advisors: Establish open communication with your professors and academic advisors. They can provide guidance, offer extensions, or direct you to campus resources that can support your success.
• Utilize Campus Resources: Take advantage of the various support services available on your campus, such as counselling centres, tutoring services, or peer support groups. These resources can help you develop coping strategies, improve your academic performance, and maintain your overall well-being.
• Build a Supportive Network: Surround yourself with a network of peers, friends, and family members who can provide emotional support and encouragement. Seek out individuals who can empathize with your experiences and offer a listening ear.

Consider Counseling or Therapy: If you're struggling with persistent feelings of stress, anxiety, or depression, consider seeking professional help from an online counselling platform like TalktoAngel. They can provide evidence-based strategies for managing academic pressure and improving your overall mental health. Counselling can be an invaluable resource for students struggling with academic pressure. A qualified counselor can help students develop effective coping strategies, manage stress and anxiety, and maintain a healthy work-life balance. Through individual or group sessions, counselors can provide a safe and supportive space for students to explore their feelings, identify the underlying causes of their academic stress, and learn practical techniques for improving time management, study skills, and overall well-being. Counselling can also help students reframe their perspective, build self-compassion, and self-esteem, and cultivate a more balanced mindset toward their academic pursuits, ultimately empowering them to navigate the challenges of higher education with greater resilience and success. By accessing counseling services, students can gain the tools and support they need to thrive in the face of academic pressure.

Contribution: Dr (Prof) R K Suri, Clinical Psychologist, life coach & mentor TalktoAngel & Ms. Meghna Mohan  Psychologist

Reference

• https://mentalhealthcenterkids.com/blogs/articles/academic-pressure
• https://www.readyeducation.com/en-gb/blog/how-to-help-students-cope-with-academic-pressure
• https://www.unh.edu/pacs/academic-stress-coping-strategies