Apr 11, 2025
8 Smart Ways Students Can Deal with Anxiety
Surarika DasEight Clever Strategies for Students to Handle Anxiety
Students frequently experience anxiety as a continuous companion due to social expectations, deadline pressure, and academic strain. Everyday life might feel more balanced and controllable if you can learn to handle it with easy, useful techniques.
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Limit Scrolling
Constant scrolling fuels comparison and stress. Set app timers or take a 1-hour break to reset your focus and mood. It helps your brain breathe and keeps you present in real life, not just online noise.
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Try the 4-7-8 breathing technique
Inhale for 4 seconds, hold your breath for 7, and exhale slowly for 8 seconds. This simple pattern slows your heart rate and activates your body’s relaxation response. It’s especially helpful before exams, sleep, or any high-stress moment.
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Avoid Caffeine before bedtime
Caffeine stays in your system for up to 8 hours, making it harder to fall asleep and increasing anxiety symptoms. Avoid coffee, tea, chocolate, and energy drinks after 5 PM to protect your sleep. Try switching to herbal teas like chamomile or warm water to wind down naturally.
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Use the Pomodoro Technique
Study for 25 minutes, then take a 5-minute break, repeat this cycle 4 times, then rest longer. It boosts focus, prevents burnout, and makes big tasks feel manageable. It's perfect for beating procrastination.
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Eat a Protein-Based Breakfast
Starting your day with protein like eggs, yogurt, nuts, or paneer keeps your blood sugar stable and your energy steady. Unlike sugary breakfasts, protein helps you stay full longer and prevents mood swings. A calm, well-fed body supports a calmer, more focused mind.
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Be Hydrated
Drink 6–8 glasses of water daily to keep your mind sharp and your mood stable. Even mild dehydration can trigger anxiety like symptoms such as a fast heartbeat, brain fog, or irritability. Keep your water bottle close and sip throughout the day, don’t wait until you feel thirsty.
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Try the Ice Trick
Hold an ice cube in your hand for 30 to 60 seconds to snap your brain out of an anxiety spiral. The sudden cold sensation shifts your focus from anxious thoughts to the present moment. It’s a quick, physical grounding method that works almost instantly.
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Practice Yoga
Yoga combines movement, breathing, and mindfulness to calm both your body and mind. Just 10–15 minutes of simple poses like a child's pose or cat-cow can lower stress and reduce anxiety. Regular practice improves focus, sleep, and emotional balance over time.
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