How To Study without Getting Stressed
How to study without getting stressed is a question that all students ask themselves. Stress and studying seem to go together like smoke and fire, and students often wonder, “Is there a better way?” The answer is emphatically yes! You can optimize your productivity, increase your happiness, and improve your outlook while studying by following some simple guidelines. These tips will show you the right way to studying success without the stress.
#1: Green Tea
Green tea has tons of health benefits including stress reduction, weight loss, immune building properties and much, much more. L-theanine, an active ingredient in green tea, can lower blood pressure as found in this study. This amino acid helps to promote alpha brain waves, which are more relaxed and powerful than the normal beta brain waves involved in most thought. Also, one study from Japan found that you can reduce your stress by 20 percent by drinking five cups of green tea a day. Sounds good to me- I’ve had as many as 7 in one day! Green tea also contains less caffeine than coffee, which can aid in your efforts to reduce stress as you easily transition from one drink to another. If you’re looking for a simple way on how to study without getting stressed, throw some green tea in the mix!
Meditation, an ancient practice, has been thoroughly studied by scientists and the effects are well known by now. Meditation shifts the brain waves patterns from the beta state to the alpha state, and sometimes the theta state. The theta state relaxes and heals you even more completely than the alpha state. Meditation practitioners say that they experience a feeling of unity with the entire universe and a pervading sense of well being when they reach this theta state. Personally, I’ve found profound calm in the theta state and I always look forward to reaching that place when I can. Meditation also decreases self-centered thinking and depression and anxiety , both of which can get in the way of studying.
All you need to do to get started meditating is pick a place to sit or lie down and relax your muscles. You will feel at first that your thoughts are discordant and won’t let you calm down. With practice, you will be able to quiet your mind and focus only on one thing, like your breath, for dozens of minutes at a time. How to study without getting stressed can be as simple as meditating for five minutes a day.
We’ve covered exercise before on StudentSharp. You want to know one well-supported way on how to study without getting stressed? Here’s a quick recap:
- It fights depression and anxiety. Depression slows down your mental activity, which makes you work harder to learn material. Exercise is as effective as antidepressants for mild to moderate depression.
- It works by releasing dopamine and serotonin, which make you feel good, motivate and reward you.
- Exercise stimulates the hippocampus, which leads to learning and memory improvements.
- It fights fatigue, so you can study without getting tired and without the caffeine highs and lows.
- You actually grow new brain cells through exercising and make your existing cells more efficient
- It boosts your creative output
You can get two and a half hours of exercise a week, no problem. When you think about it like two fifteen-minute walks a day, the difficulty vanishes for you. You will feel a deep yearning to exercise as well as the motivation to do it.
#4: Reduce Caffeine
Caffeine may seem like it’s making you work harder and faster, or putting you in a better mood- but did you ever stop to measure its effect on you? Scientists have, and the outcome doesn’t look so great for caffeine. Excess caffeine increases anxiety, which hampers your studying greatly. Also, it raises cortisol levels, which are tied to stress directly. According to the Mayo clinic, you can consume up to 400mg of caffeine a day without problems, but opinions vary widely on how much is too much. A typical cup of coffee has around 100mg of caffeine, which means you could drink four cups safely. People vary widely in their tolerance as well- four cups causes all sorts of side effects for me.
Also, caffeine can be addictive and cause physical and psychological dependency. After a while of use, withdrawal from caffeine can cause headaches, fatigue, anxiety, irritability, a dopamine “crash”, and difficulty concentrating. You can see that the caffeine high doesn’t taste as sweet when compared against the drawbacks. I drink only tea now after one distinct memory of a coffee crash stood out and I said, “I feel like stopping now.” You can answer “How to study without getting stressed” by starting to address your caffeine intake.
#5: Reduce your Distractions
It feels good to distract yourself with technology. Social media, video, messaging- they all serve to keep you entertained and minimize the focus on your negativity. But what if they were keeping your mood down?
Being deprived of your phone can cause anxiety if you tend to use it a lot, this study found. In as little as 15 minutes, students in that study who constantly used their phone had rates of anxiety blowing past students who used their devices less often. Another study shows that people get anxious when not connected to social media. Anxiety like this compels the addictive habit of checking your phone or computer for updates every 30 minutes (or more frequently). Increased social media use associates with depression as well. You have the power to gradually reduce the time you spend on technological distractions and engage in more healthy behaviors. You will find that what you read here sticks with you whenever you use technology, reminding you of its effects.
Now what do you feel? A little shocked that some of your favorite habits were keeping you down? That’s OK, your habits have done well for you and have gotten you this far in life. You can begin to imagine new ways that you will abandon your old habits and replace them with new ways to reduce stress. You now know how to study without getting stressed. I have tried everything on this list and it works for me. Share your comments or share this article if you want to de-stress your friends! You can also read our Ultimate SAT Guide for high school students.