Studying when experiencing a stressful event

It’s important to remember that not all people have the same reactions to stressful events. Perhaps your best friend seems unaffected by the recent argument you had, but you feel awful and alone. Maybe an older sibling appears to be taking the news of your parents’ separation in stride, yet you find yourself crying every night. Your friend and sibling may simply have different emotional and behavioural responses than you. The important thing is for you to identify your own feelings and behaviours and how these may be impacting your ability to learn. Here are some signs to look out for:

• Being more distracted in class

• Forgetting school materials and due dates

• Procrastinating on schoolwork

• Being impatient or getting frustrated easily

• Needing more attention

• Having outbursts or behaving aggressively

• Not wanting to do things you normally like to do

• Experiencing loss of appetite, weight gain/loss, and fatigue

Identifying how you are reacting to a stressful event in your life is a crucial first step to being able to manage your emotional and behavioural responses.

To understand how stress can affect learning, you need to know a little bit about how the brain works.

Deep inside your brain are two parts -the amygdala and the hypothalamus. Both help you respond very quickly when faced with danger or strong emotions. When you experience a stressful event, such as a parental separation, the loss of a loved one, or a breakup, the amygdala communicates quickly with the hypothalamus which, in turn, triggers a fight-or-flight response. When this happens, the frontal lobe—the part of the brain that helps you problem-solve, read, write, and make decisions—is temporarily interrupted. This is why it’s hard to learn when you’re scared, sad, upset, or angry.

So, how can you manage your emotions when you’re under stress in order to minimize the impact on your ability to learn? Read on for some helpful tips and advice.

Being sad, angry, or distant is a normal reaction to stressful or upsetting events. A lack of concentration in class or a change in your study habits is also normal. It’s important, however, to try to alleviate some of the stress. Here are some positive coping strategies that can help:

• Find a confidant. You need someone who’s a good listener and who will provide reassurance when you need it. This could be a teacher, a coach, a school counsellor, a parent or other family member, or your BFF. Another good choice is teen support groups, which offer a more anonymous forum to express your feelings and emotions. These groups are particularly helpful if you’re grieving the loss of someone close to you, going through a parental separation, or experiencing internal conflict about your own identity. You can also reach out to Tel-jeunes, whose services are available 24/7.

• Initiate a conversation. It’s not always easy to express how you’re feeling or to discuss a stressful and unsettling event. Asking for help can also be difficult. You may be shy, embarrassed, or worried about how you’ll be perceived. However, the weight of trying to deal with your distress on your own can become unbearable. Simply talking to someone you trust can make a big difference. Once you’ve initiated the conversation, try to check in with this person regularly to talk about how you’re feeling.

• Get active. Research shows that movement and exercise can boost your mood and alleviate anxiety, not to mention improve learning! Consider taking up a team sport; doing so has the added advantage of providing an opportunity to make new friends.

• Explore different emotional outlets. Sometimes, expressing your feelings and worries in creative ways can help alleviate stress. For example, if you’re going through a hard time, drawing or painting may help you feel better. Writing about an experience can also be an effective way to cope. It can help you organize your thoughts and emotions and may even lead you to open up to others for support.

• Talk to your teacher. Teachers have many roles in a school, and one of them is to ensure that their students flourish in class. Letting your teacher know about events affecting your ability to focus in class or at home is important. This can be done in person or via email. They may be able to help by giving you leeway on certain due dates and homework assignments.

• Practise mindfulness. Mindfulness, a type of mediation, helps to ground you in the moment. It involves actively observing your current surroundings and state of mind, which can help you let go of negative thoughts, emotions, and worries. Not only is practising mindfulness a great way to relieve stress, but it can also boost your concentration.

• Limit screen time. This is especially useful if you’ve been feeling overwhelmed by upsetting events in the news or dealing with mean or negative posts in your social media.

• Focus on the good. If you can’t stay off social media, try to find posts or news items that make you laugh. You can also try to do things that make you happy, like watching a funny movie, playing a game with a family member, or going for a long walk while listening to music. Sometimes, a simple change of scenery can make all the difference.

• Get involved. Consider volunteering for an organization you care about or participating in a fundraiser. If you’ve lost someone close to you, raising money for a cause could be a way for you to honour their memory. Worried about our planet? Get involved in an environmental organization.