Worry about worries. Almost every day they accompany you. Week after week. Every semester again. At your side, they haunt your head. Sometimes they only produce a faint noise that you hardly notice in everyday life. But every now and then they scream so loud that you let them take you by surprise and lose all your courage.
“What if I fail the exam?”
“I hope I do not have a bad grade.”
“Are my fellow students better than me?”
“What will my future employer think?”
“Do I even get a job?”
“Maybe I can not do my studies.”
Are you familiar with that? Never mind, because that’s how many students are.
Today we do something about it.
So you can worry less about your studies
Worrying is an integral part of studying. Did not you know? This is normal, because nobody tells you – but you realize it after a short time. The reason: most degree programs are overloaded with courses and exams. Anything that just fits into the curriculum will be squeezed into the semester. At the same time, the pressure on the specimens is increased. Study duration and grade cut above everything. The resume must finally fit.
The perfect breeding ground for self-doubt and worries. This team can slow you down, block you and ruin your dreams of a successful graduation. But we are going to collar this mental weed today. For this I have put together seven simple strategies for you, with which you can worry less about your studies.
1. Name your worries!
Most worries and fears are spontaneous reactions. Blurry thoughts that briefly flash and spread bad mood. You feel bad and depressed, but do not know why. Yes, you are worried – but what exactly? The first step in fighting your worries is to name them exactly. Only then, when you know what mental blockages you are dealing with, can you face them and ultimately eliminate them.
Next time, when you’re plagued with worry and the burden on your shoulders gets too big, ask yourself: What’s bothering me? What am I afraid of? What is it exactly? Draw a precise and detailed picture of your concerns. Do not be satisfied with “I’m worried about the exam”, but try to drill deeper: Because of which exam? Why are you worried? What possible result causes the fear? And why? Get to the bottom of your troubles and keep them in front of you.
2. Try the statistics!
Now that you’ve gotten to know your worries and know which little monsters you’re dealing with, you may have noticed one thing: the more intense you look, the stronger they look. However, only at first. With a little distance, they seem increasingly unrealistic – and they are. To prove it, it is often enough to try the statistics. Ask yourself: How realistic is it that my worries really come true? Is not it much more likely that something else will happen?
How realistic is it that you will NOT get your dream job later due to a bad grade? Or: What is the probability that you will NOT pass the final exam? Here’s an example: even with a 50-percent failure rate, your chances of surviving are better than the remaining 50 percent. Why? Because you have to calculate the candidates who are less talented than you and those who have learned little or no (but still exist) with one. Your chances are – statistically – well over 50 percent (if you prepare well and study hard).
3. Draw a worst-case scenario!
What looks like a big contradiction at first helps against stress and oppressive emotions: focus on your worries for a moment and think about the worst that can happen. Step into your worries, exaggerate and define your personal nightmare. Be completely pessimistic and paint a dark worst case scenario.
The amazing thing is, after that, you’ll almost automatically begin to think about solutions and think of simple steps that you can take in the worst case. In the end, you’ll see that your situation is not so bad – even though you are going from the worst case. It also makes it clear to you again that your fears are in reality remote from reality and (almost) always pulled in your hair.
4. Know what price you have to pay!
Worries are not particularly helpful when it comes to focused work and constructive thought patterns. Worries stop you from pooling your mental energy and focusing on meaningful problem solving. These little distractions distract you and manipulate your inner attitude. And that’s exactly what you should be aware of when you find yourself worrying.
As soon as you start pondering and turning your thoughts into negative, you should realize the disadvantages of this process. Be aware that your worries can not help you and what they can do in you. Offer them no attack surface. Take it, but interrupt it. Take a quick turn and then continue as usual. Or are you ready to pay the price for a sorrowful life? Not really, right?
5. Keep a journal!
Most worries lose their destructive effects when you write them down – and it’s best done every day. That sounds trivial at first, but it works great. A small diary can help you to leave your worries behind and develop positive thought patterns. However, you should not, as in the classic approach, just summarize your thoughts until you have a collection of wild feelings and experiences in front of you.
No, you create a Worry Diary and combine it with a modern journaling approach based on the two basic principles of “Critical Analysis of the Past Day” and “Motivation for the New Day”. In this way, you can create a positive mood every day and bring new impetus to your student life. In the first step you formulate your worries and describe in detail what is troubling you. Then comes the structure. Just answer the following five questions in writing: “How was today?”, “What was good?”, “What can I do better?”, “What am I grateful for?” And “What do I want to accomplish tomorrow?”
6. Exchange with others!
Many students think that they are alone with their worries. They feel rejected and worthless because they consider themselves bad. They think that their fellow students are doing better, but that’s wrong in 99% of the cases. Almost all of your fellow students are plagued by similar fears about the future and livelihood concerns. They are just as insecure as you are. They just do not show.
Most of the students are silent about their worries. Unfortunately, that does not help them. On the contrary, because in this way everyone has to cope with his troubled package. It would be much easier for all concerned if the concerns in the group were addressed. Only then can you help each other and give courage. That’s why I suggest you do a little experiment: confide in one of your closest classmates and say one of your biggest worries. Tell me about what troubles you and why. Please ask for an honest assessment. You will be surprised what answer you get and how positive the reaction will be.
7. Stop it!
There are worries that are particularly persistent. No matter how reflected you go – these little beasts come again. What then helps is a consistent counter-strategy that reverses your negative view and undermines your worries. The next time you go back and forth, turn the tables. And so: Think about it in concrete terms, why your concerns are irrational and why you will do your job.
Do not think about what might be going wrong, but emphasize your own strengths. Take something to write and write down three concrete reasons why you will succeed. Write down your strengths that will help you to succeed in the end. This will make your situation much more positive and aware of what you can do. You develop an optimistic self-image and can leave your worries behind.