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End Homework Anxiety: Stress-Busting Techniques for Your Child

Sometimes kids dread homework because they'd rather be outside playing when they're not at school. But, sometimes a child's resistance to homework is more intense than a typical desire to be having fun, and it can be actually be labeled as homework anxiety: a legitimate condition suffered by some students who feel intense feelings of fear and dread when it comes to doing homework. Read on to learn about what homework anxiety is and whether your child may be suffering from it.

What is Homework Anxiety?

Homework anxiety is a condition in which students stress about and fear homework, often causing them to put homework off until later . It is a self-exacerbating condition because the longer the student puts off the homework, the more anxiety they feel about it, and the more pressure they experience to finish the work with less time. Homework anxiety can cripple some kids who are perfectly capable of doing the work, causing unfinished assignments and grades that slip.

What Causes Homework Anxiety?

There are many causes of homework anxiety, and there can be multiple factors spurring feelings of fear and stress. Some common causes of homework anxiety include:

Other anxiety issues: Students who tend to suffer anxiety and worry, in general, can begin to associate anxiety with their homework, as well.
Fear of testing: Often, homework is associated with upcoming tests and quizzes, which affect grades. Students can feel pressure related to being "graded" and avoid homework since it feels weighty and important.
General school struggle: When students are struggling in school or with grades, they may feel a sense of anxiety about learning and school in general.
Lack of support: Without a parent, sibling, tutor, or other help at home, students may feel that they won't have the necessary support to complete an assignment.
Perfectionism: Students who want to perform perfectly in school may get anxious about completing a homework assignment perfectly and, in turn, procrastinate.

Basic Tips for Helping with Homework Anxiety

To help your child with homework anxiety, there are a few basic tips to try. Set time limits for homework, so that students know there is a certain time of the day when they must start and finish assignments. This helps them avoid putting off homework until it feels too rushed and pressured. Make sure your student has support available when doing their work, so they know they'll be able to ask for help if needed. Teaching your child general tips to deal with anxiety can also help, like deep breathing, getting out to take a short walk, or quieting racing thoughts in their mind to help them focus.

How can the Brain Balance Program Help with Homework Anxiety?

Extensive scientific research demonstrates that the brain is malleable, allowing for brain connectivity change and development and creating an opportunity for improvement at any age. Brain Balance has applied this research to develop a program that focuses on building brain connectivity and improving the foundation of development, rather than masking or coping with symptoms.

If you have a child or a teenager who struggles with homework anxiety, an assessment can help to identify key areas for improvement and create an action plan for you and your child. To get started, take our quick, free online assessment by clicking the link below.

Get started with a plan for your child today.

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Home › Study Tips › Tackling Homework Anxiety: Your Guide to a Calmer Study Life

Tackling Homework Anxiety: Your Guide to a Calmer Study Life

Published April 3, 2024

Navigating schoolwork can sometimes feel like you’re trying to sail through a storm. With assignments, projects, and revision piling up, it’s no surprise that many of us end up feeling a tad overwhelmed. This isn’t just about the usual stress of meeting deadlines; it’s about that extra layer of worry that can throw us off balance – something you might have heard referred to as homework anxiety. But fear not! Understanding what it is and learning some clever ways to manage it can really make a difference in how we handle our school workload.

So, What Exactly is Homework Anxiety?

Imagine your homework as a giant wave coming right at you. Homework anxiety is the feeling you get right before it crashes over you – a mix of worry, stress, and fear that can really shake you up emotionally and physically. It might come from the sheer volume of work, a fear of not doing well, putting too much pressure on yourself to be perfect, not quite getting the hang of the material, or just feeling swamped with managing your time. Symptoms can range from simply putting things off to feeling physically unwell or struggling to focus.

Spotting the Signs

Knowing the signs of homework anxiety can help you notice early and do something about it. These signs can include:

Feeling constantly worried or filled with dread about homework.
Physical issues like headaches or feeling run down.
Finding it hard to concentrate or finish your homework.
Avoiding your homework or finding any reason to do something else.
Getting easily frustrated or feeling stuck.

How to Wave Goodbye to Homework Anxiety

1. Get Your Ducks in a Row: Keeping your work organised can help ease that feeling of being overwhelmed. Break your tasks down into smaller bits and give yourself clear deadlines.

2. Stick to a Study Schedule: Finding a routine that works for you and sticking to it can help keep the anxiety at bay. Work out when and where you study best and make it a habit.

3. Don’t Be Shy, Ask for Help: If you’re struggling with something, asking your teachers for a bit of clarity can go a long way in calming those nerves.

4. Pick Your Battles: Work out which tasks need your immediate attention and which ones can wait. Starting with the most urgent ones can make everything else feel more manageable.

5. Take a Deep Breath: Or several. Mixing in relaxation techniques like deep breathing, meditation, or a bit of exercise can help clear your head and improve your focus.

6. Balance is Key: Don’t forget to mix in things you enjoy alongside your study. Regular breaks and fun activities can be the perfect antidote to study stress.

7. Give Yourself a Pep-Talk: Swap out those nagging negative thoughts with some positivity! Reminding yourself of what you’ve already achieved can give you a nice confidence boost.

8. Lean on Your Squad: Talking things through with family, friends, or even teachers can give you a fresh perspective and some much-needed support. And sometimes, it might be worth chatting with a professional to find new ways to tackle your anxiety.

Final Notes:

Dealing with homework anxiety is definitely a challenge, but it’s one you can overcome with the right approach and support. Keeping an eye out for the warning signs and adopting some of these strategies can help you face your schoolwork with a bit more confidence and a lot less stress. Remember, it’s all about finding that sweet spot between doing your best and taking care of yourself. Here’s to smoother sailing ahead!

The pandemic made the conversation around homework more crucial

Mindfulness surrounding homework is especially important in the context of the last two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic, making heavy workloads even harder to balance.

"COVID was just a disaster in terms of the lack of structure. Everything just deteriorated," Kardaras says, pointing to an increase in cognitive issues and decrease in attention spans among students. "School acts as an anchor for a lot of children, as a stabilizing force, and that disappeared."

But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.

"We've seen adults struggling to go back to in-person work environments from remote work environments. That effect is amplified with children because children have less resources to be able to cope with those transitions than adults do," he explains.

'Get organized' ahead of back-to-school

In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."

To help manage workloads, she suggests students "get organized."

"There's so much mental clutter up there when you're disorganized... sitting down and planning out their study schedules can really help manage their time," she says.

Breaking assignments up can also make things easier to tackle.

"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."

If workloads are still too much, Kang encourages students to advocate for themselves.

"They should tell their teachers when a homework assignment just took too much time or if it was too difficult for them to do on their own," she says. "It's good to speak up and ask those questions. Respectfully, of course, because these are your teachers. But still, I think sometimes teachers themselves need this feedback from their students."

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What Is High-Functioning Anxiety? 15 Potential Signs You Have It And How To Cope

Hint: You won't find it in the DSM-5 .

perfectionist tendencies may be a sign of high functioning anxiety

If you've been feeling anxious lately, you're not alone. Between the never-ending news cycle, juggling your personal and professional responsibilities, and more, it can be hard to keep it all together. You may have even heard about high-functioning anxiety and wondered if the label applies to you—especially if you're a high achiever who loves being productive. But what does the term mean, exactly, and how do you know you have it?

Although feeling overwhelmed is a natural part of life, anxiety (whether high-functioning or not) can be a major challenge that impacts your physical, emotional, and mental health . If you're feeling unsettled lately and suspect you have high-functioning anxiety, here are the potential signs, symptoms, and how to cope, according to a psychologist.

Meet the expert: Lauren Cook, PsyD , is a clinical psychologist and author of Generation Anxiety .

What is high-functioning anxiety?

Although it's not a clinical diagnosis, high-functioning anxiety is marked by similar symptoms of generalized anxiety disorder (GAD), which typically involves a persistent feeling of worry, fear, or dread. You may also experience difficulty sleeping, irritability, poor concentration, feeling restless, and worry that feels out of control, Cook says. People who have high-functioning anxiety often appear to be successful and well-functioning (hence the name) on the outside, but are often struggling on the inside.

“Two hallmarks of [an anxiety] diagnosis include that the symptoms are distressing for the person and that they're experiencing dysfunction in their lives,” Cook says. But with high-functioning forms, the worry and dysfunction might not be as noticeable on the surface, and it's easy to hide behind a successful facade. “For various reasons, some folks can continue to seem ‘fine’ on the outside while still feeling like they're drowning,” she says.

What causes high-functioning anxiety?

There are various biological and environmental factors that can cause a person to be anxious, per the National Institute of Mental Health (NIMH). That said, high-functioning anxiety may have roots in your early childhood experiences, Cook says. “It often goes back to the messages we learned as children—when we associate our worth in our achievements, we learn that our value is in what we do , not who we are,” she says. When this happens, it can feel like you're constantly striving for praise and chasing the high of success, Cook says. But in reality, you're likely burning yourself out.

Remember: High-functioning anxiety isn't a real diagnosis, so if you've been clinically diagnosed with an anxiety disorder and don't feel like you're functioning well, it doesn't mean you are weaker if you struggle to manage your symptoms, Cook says. “In some ways, high-functioning anxiety [situations] can be just as problematic—if not more so—because they can go more under the radar and others will not notice that a person needs support.”

Signs And Symptoms Of High-Functioning Anxiety

A key aspect of high-functioning anxiety is being consistently preoccupied with what others think, says Cook. “High-functioning anxiety can often include people-pleasing, a fear of making others angry, and obsessions about what others think about them,” she explains. “It can be so much about keeping appearances up, and letting people see a peek behind the curtain can be anxiety-provoking in itself.”

Mental symptoms of high-functioning anxiety can include:

Overthinking and overanalyzing
Fear of disappointing or upsetting others
Having racing thoughts
Not being able to relax
Being excessively detail-oriented

Physical symptoms can include:

Gastrointestinal issues (diarrhea, constipation, nausea, and vomiting)
Frequent headaches
Excessive sweating
Muscle tension
Racing heart rate
Difficulty sleeping
Tingling or numbness in toes or fingers

High-achievers often have trouble asking for mental health support, but the longer you wait, the more likely it is that your anxiety can manifest physically, Cook says. “Because you can put off getting help for so long, the body can manifest symptoms as a cry for help," she says. You may also find that you get sick often in the morning, when cortisol, the stress hormone, is the highest, Cook adds.

Who is at risk for high-functioning anxiety?

While all types of anxiety can affect anyone, women, mothers, caregivers, high-achievers, and people-pleasers are all more likely to experience high-functioning anxiety, Cook says.

It can also specifically impact minorities and people from underrepresented groups, Cook adds. “We can also see minorities outwardly excelling but struggling with high-functioning anxiety because they are having to do *that* much more to keep up when others have the privilege to push them ahead,” she adds. “So many people suffer in silence with high-functioning anxiety because they are afraid of people perceiving them as a failure if they don't achieve or if they need a break.”

Folks who deal with imposter syndrome —when you doubt your skills, talents, and accomplishments—may also be more at risk for high-functioning anxiety, Cook says. In some cases, imposter syndrome may very well give you motivation to succeed at work and in life—but consistent self-doubt can also exacerbate your anxious feelings long-term.

How To Cope With High Functioning Anxiety

Although high-functioning anxiety isn’t something you’ll receive an official diagnosis for, there are strategies you can implement to manage it on your own, Cook says.

Give yourself permission to rest.

If you tend to have a busy schedule with no down time for yourself, try scheduling self-care as a task, Cook says. “It may sound silly, but rest is productive—especially with high-functioning anxiety,” she says. “You cannot continue on long-term if you truly do not stop to recover and restore yourself.” Stress-relieving techniques like music, movement, and taking a social media break can help you relax and recharge.

Practice saying "no."

If you're a people-pleaser, you likely struggle to set boundaries with others. “This is when high-functioning anxiety goes into overdrive, because we are so busy living for everyone else's demands that we have no time to meet our own needs,” Cook says. “The more we can practice mindfully considering what we choose to say 'yes' and 'no' to, the more we can practice setting boundaries and learning to live with others potentially being frustrated when we set those limits.”

Saying "no" will also allow you to see what it feels like to sit with someone else's disappointment, and recognize that setting a boundary doesn't have to derail your world, Cook says. “The way to break out of the high-functioning anxiety cycle is to realize that you can be both a loving and kind person as well as one who doesn't do everything for everyone all of the time,” she says.

Try giving yourself a 24-hour window before responding to requests whenever possible, that way you're not just responding out of the need for approval, she recommends. Of course, you probably shouldn't ignore your boss' important email for that long—but if it's a less urgent matter from, say, a friend, that can wait, don't be afraid to sleep on it.

Speak to a therapist.

Therapy is a great option for high-functioning anxiety since it can help you understand your behaviors, receive support, and make tangible changes moving forward, Cook says. To find a therapist, you can use a platform like Psychology Today , Inclusive Therapists , Open Path Collective , or the To Write Love On Her Arms (TWLOHA) Find Help Tool , which allow you to search for providers by zip code and your unique needs. If you have insurance, you can also search for in-network providers, or for a more affordable option, try a virtual or in-person community support group.

Ask your doctor about medication.

If your provider thinks it's a good option, taking medication for anxiety can also help. “Medication can be a useful support if you're finding that you're struggling with panic attacks , insomnia, and you're unable to focus enough to get your tasks done for the day,” Cook says. “[However,] medication isn't just for when you're not able to focus for a few days or few weeks—this is when you've noticed a pattern for several weeks and you're continuing to struggle."

Anxiety (high-functioning or not!) isn't the most enjoyable feeling, but you don't have to struggle alone. If you start to notice patterns of the same physical or mental symptoms popping up in your life after many weeks, months, or years, but you're generally functioning pretty well on the surface, it could be a sign that you're dealing with high-functioning anxiety. No matter what form it takes, don't be afraid to ask for help and support.

Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.

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How to Prevent Anxiety From Causing Procrastination

Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

Westend61/Getty Images

How Anxiety Causes Procrastination

Dealing with perfectionism.

Coping When You're Overwhelmed

Overcoming Fear

Procrastination can be a common problem for many people with anxiety-related conditions, including panic disorder . There are numerous symptoms of panic disorder and common anxious personality traits that can contribute to procrastination.

Listed here are some obstacles that may get in the way of your progress toward your goals and responsibilities. Read through them and consider if you are allowing these potential roadblocks to lead to procrastination.

Anxiety can lead to procrastination for a number of different reasons. Some of these include:

Perfectionism

Having an anxiety disorder puts one at risk of perfectionism . While it might seem like this perfectionism is a positive attribute, having such high standards can increase the risk of procrastination. Perfectionism can cause you to:

Feel defeated when things don't turn out exactly how you wanted them
Put off tasks because you know you don't have the time or energy to do them to your standards
Engage in poor reasoning and self-talk, including the use of "should" statements (“I should complete this task perfectly or not at all.”)
Experience self-criticism that derails your efforts to achieve your goals

Worrying can also keep you from accomplishing your tasks and goals. Sometimes our worry about the end results will keep us from completing certain responsibilities.

For example, you may put off going through your bills out of worry about if you will be able to pay them. Perhaps you have been putting off certain self-care activities or talking to your doctor about panic disorder because you are nervous about the outcome of these tasks.

Perfectionism also can lead to procrastination when you need to have everything line up perfectly before you feel ready to work on a particular task. You may always be waiting for the “perfect time” to start working on a goal.

Feeling Overwhelmed

When faced with a large task, it is easy to feel discouraged by the amount of work ahead. Procrastination can be a sign that you simply don’t know where to begin. Putting things off may temporarily make you feel better, but in the long run, it will most likely add more stress and anxiety to your life.

Fear and Low Self-Esteem

Sometimes we are held back by our own negative beliefs and overpowering fears. People with anxiety disorders are often prone to poor self-esteem and can find it difficult to overcome negative thinking patterns.

Self-doubt and fear can make you feel that you will fail at reaching your goals. For example, you may jump to conclusions , believing that you don’t have the skills needed to accomplish your goals.

Fortunately, there are strategies you can use to help deal with worry and perfectionism that contribute to procrastination:

Don't wait for perfection: When you are dealing with anxiety, you might find yourself putting off tasks until you feel like you have all of the tools, information, or time to do them perfectly. By waiting for everything to be in order, you are actually putting off any progress and giving in to procrastination.
Notice your worries and perfectionist tendencies : To begin to move past these issues, start thinking about how worry and perfectionism may be holding you back.
Get comfortable with making mistakes : Give yourself permission to make some mistakes. Assess if perfection is necessary and even possible.
Tackle tasks instead of worrying about them : It can be helpful to just get started on a stressful task rather than continue to worry about it.

The more we put things off, the more anxious we begin to feel about them. Think about what tasks you have been avoiding and begin to take action towards completing them. You may be surprised by how less anxious you feel when you begin to work on your goals and responsibilities.

Coping When You're Overwhelmed

At times when you feel overwhelmed and uncertain of where to begin, just start somewhere.

Pick out one small thing that you can complete toward accomplishing your larger goal. It may be helpful to list out the many small steps that will lead up to accomplishing a greater task.

In order to get started:

Look at the big picture
Examine all of the steps that are involved in completing the task
Make a list of steps and the order in which they must be completed
Estimate how long each step will take
Set a timer and work on the project for a specific period of time
Write them down and track your progress

Goals often become much more manageable when you break them down into smaller parts.

To get past your personal fears or negative self-concepts, begin to assess if you really do not have the skill set needed to complete a specific task.

To get started, ask yourself these questions:

Can you learn and develop these necessary skills on your own?
Is there a way you can delegate your tasks?
Do you know anyone you can recruit to help out?
Is it possible to hire someone to assist with getting the job done?

For example, let's say you have a goal of doing more physical exercise , but fear and self-consciousness keep you from going to the gym. Is it possible that you can ask a trusted friend to go with you? Does the gym offer a guide or trainer to help you become more efficient in using the equipment? Or maybe you would be more comfortable exercising at home.

When fear and low self-esteem are leading to procrastination, try to push past negative thinking and find creative ways to accomplish your goals.

A Word From Verywell

Anxiety can contribute to procrastination for a variety of reasons. Perfectionism often plays a role, but sometimes people just feel overwhelmed by the task before them. Fear and poor self-esteem can also contribute to procrastination.

The problem with using procrastination as a way to avoid the things that are making you anxious is that it makes anxiety worse in the long-run. Instead of waiting until the last minute, and adding even more stress to your life, finding ways to deal with anxiety and overcome the urge to procrastinate is a more effective response.

Breaking up tasks into smaller steps and taking it one step at a time can be effective solutions, but experiment to find what works for you. Many people find that setting a time and just getting started can lead to the progress they need to lessen anxiety and get things done.

Press Play for Advice On Dealing With Procrastination

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares ways to stop procrastinating. Click below to listen now.

Follow Now : Apple Podcasts / Spotify / Google Podcasts / Amazon Music

Kelly J. Your best life: perfectionism--the bane of happiness . Clin Orthop Relat Res . 2015;473(10):3108-11. doi:10.1007%2Fs11999-015-4279-9

De palo V, Monacis L, Miceli S, Sinatra M, Di nuovo S. Decisional procrastination in academic settings: the role of metacognitions and learning strategies . Front Psychol . 2017;8:973. doi:10.3389%2Ffpsyg.2017.00973

Henriksen I, Ranøyen I, Indredavik M, Stenseng F. The role of self-esteem in the development of psychiatric problems: a three-year prospective study in a clinical sample of adolescents . Child Adolesc Psychiatry Ment Health . 2017;11:68. doi:10.1186%2Fs13034-017-0207-y

By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.

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Understanding Homework Anxiety and How to Cope

Posted by Dinesh De Alwis | Feb 5, 2021 | Education | 0 |

Students of all grade levels experience some form of anxiety when it comes to homework assignments. Some students don’t like doing homework, while others don’t mind completing assignments if they can be completed fast enough to get it out of the way. Some find it stressful to complete their work making it more challenging to focus, especially with looming deadlines or fear of not meeting academic expectations. Fortunately, there are practical ways to combat homework anxiety, including establishing a homework routine and knowing who you can reach out to when you need help.

Tips for Managing Homework Anxiety

Addressing anxiety concerns includes understanding how it affects your ability to complete assignments. In some cases, students may have a mental health concern such as an anxiety disorder, learning disorder, or ADHD. Here are a few ways to manage homework anxiety others have found helpful:

* Address or acknowledge any mental health concerns. Sometimes students have trouble concentrating on homework if they fell behind in class. For younger children, parents may want to ask their child’s teacher about school issues such as bullying or if the student is having problems understanding the work.
* Make a homework routine to help you focus. Anxiety is controllable when your expectations are planned. Set a time and space that will let you focus on the work. Make your workspace comfortable with little distractions. Use your time wisely when given additional time to complete lengthy assignments.
* Set realistic expectations. Sometimes anxiety comes from pushing yourself too hard to get things done. It is okay to make mistakes, and that is how you learn.
* Establish good communication with your teacher. Parents with young children should have good communication with their child’s teacher. Older students should feel comfortable asking questions about their assignments for clarity. Your teacher could offer tips or advice for completing assignments.
* Know who to turn to when you need help. Having someone such as a parent, guardian, counselor, and peer support will make a difference. People you rely on for help should encourage, motivate, and provide the support you need. Parents with younger children should get involved with their child’s learning. Experts suggest students with moral backing perform better academically.
* Learn stress-relieving strategies . Sometimes homework is challenging to complete when you’re stressed out. Look for ways to reduce your stress, including doing activities you enjoy or gaining a new hobby that helps calm your mood. Consider a quick strategy to do before starting an assignment, such as deep breathing, stretching, or listening to music.
* Get a homework buddy or tutor. Some subjects like mathematics can be stressful when learning new problem-solving processes. Working with someone may help reduce stress while getting the direct support you need.
* Consider homework apps. Some digital apps offer tips and advice on how to complete homework while providing academic support. Use an app to schedule your work, such as making time for research.

Talk to Someone About Your Anxiety

Sometimes people need additional support dealing with anxiety. If you find your anxiety is making things beyond getting homework done more complicated, it may be time to seek professional help. Talk to your doctor about anxiety concerns. Therapy sessions for anxiety are also useful, and you can read more about that here . Therapy has helped students of all ages cope with stress.

You don’t have to dread doing homework assignments because you have options. Feeling anxious about completing schoolwork is common. If you feel overwhelmed or unsure what to do, reach out for help. Finding practical ways to deal with your anxiety can make getting future assignments done easier.

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com . With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

About The Author

Dinesh De Alwis

This website is maintained by a Freelance Journalist. He is mainly focusing Education and higher education fields. He is currently contributing to “University World News”.

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Is it time to get rid of homework? Mental health experts weigh in.

It's no secret that kids hate homework. And as students grapple with an ongoing pandemic that has had a wide range of mental health impacts, is it time schools start listening to their pleas about workloads?

Some teachers are turning to social media to take a stand against homework.

Tiktok user @misguided.teacher says he doesn't assign it because the "whole premise of homework is flawed."

For starters, he says, he can't grade work on "even playing fields" when students' home environments can be vastly different.

Mental health experts agree heavy workloads have the potential do more harm than good for students, especially when taking into account the impacts of the pandemic. But they also say the answer may not be to eliminate homework altogether.

Emmy Kang, mental health counselor at Humantold , says studies have shown heavy workloads can be "detrimental" for students and cause a "big impact on their mental, physical and emotional health."

Cynthia Catchings, a licensed clinical social worker and therapist at Talkspace , says heavy workloads can also cause serious mental health problems in the long run, like anxiety and depression.

And for all the distress homework can cause, it's not as useful as many may think, says Dr. Nicholas Kardaras, a psychologist and CEO of Omega Recovery treatment center.

"The research shows that there's really limited benefit of homework for elementary age students, that really the school work should be contained in the classroom," he says.

For older students, Kang says, homework benefits plateau at about two hours per night.

"Most students, especially at these high achieving schools, they're doing a minimum of three hours, and it's taking away time from their friends, from their families, their extracurricular activities. And these are all very important things for a person's mental and emotional health."

Catchings, who also taught third to 12th graders for 12 years, says she's seen the positive effects of a no-homework policy while working with students abroad.

The answer may not be to eliminate homework completely but to be more mindful of the type of work students take home, suggests Kang, who was a high school teacher for 10 years.

"I don't think (we) should scrap homework; I think we should scrap meaningless, purposeless busy work-type homework. That's something that needs to be scrapped entirely," she says, encouraging teachers to be thoughtful and consider the amount of time it would take for students to complete assignments.

The pandemic made the conversation around homework more crucial

Mindfulness surrounding homework is especially important in the context of the past two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic , making heavy workloads even harder to balance.

But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.

'Get organized' ahead of back-to-school

In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."

To help manage workloads, she suggests students "get organized."

"There's so much mental clutter up there when you're disorganized. ... Sitting down and planning out their study schedules can really help manage their time," she says.

Breaking up assignments can also make things easier to tackle.

"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."

If workloads are still too much, Kang encourages students to advocate for themselves.

More: Some teachers let their students sleep in class. Here's what mental health experts say.

More: Some parents are slipping young kids in for the COVID-19 vaccine, but doctors discourage the move as 'risky'

How 25 College Students Cope With Anxiety and Panic Attacks

By Lindsay Wigo

Now that colleges has been back in session for about a month, students are starting to adjust to the new semester, which includes keeping track of tests, quizzes, and that paper that’s due tomorrow. Plus, managing a social calendar, getting in some quality gym time, and making sure you're calling back mom. This is all while you're definitely not getting enough sleep.

Overwhelming, right? While trying to keep up with old and new friends, studying, and finding time to breath during it all, it’s easy to fall into a pit of anxiety and panic when it comes to academic and social situations.

“Student anxiety can come in different forms and degrees,” says Dr. Boyce Jubilan, Ph.D , a professor in the psychology department at DeSales University. “Students face a lot of 'stressor' stimuli that can lead to anxiety. These stimuli can include exams, deadlines, social conflicts, and many more. How we view and manage some of these stimuli can influence the degree of anxiety that results from them.”

Dr. Amy Saborsky , a licensed psychologist and an adjunct professor at DeSales University reminds us that just because one method of coping with anxiety works for one person doesn’t mean it’s going to work for another.

"These strategies might be beneficial in the short term to help with relaxation or decrease anxiety,” Dr. Saborsky says. “However, if someone is truly struggling with anxiety or panic, so much so that it causes problems with functioning or leads to intense distress, it is best to seek out the services of a mental health provider, such as a psychologist or licensed therapist. Many psychologists and therapists are trained in research supported therapies to help you conquer anxiety and panic and provide you long term solutions and strategies to dealing with your difficulties.”

According to the Anxiety and Depression Association of America , anxiety affects 18.1% of the population every year. If that doesn’t seem very large, that 18.1% equals a total of 40 million adults age 18 and over. So naturally, finding 25 college students who’ve had their fair share of anxiety wasn’t too difficult. Here’s what has worked for them when it comes to overcoming anxiety and panic.

Sarah, 19, University of Delaware

“Homework, studying weeks before an exam, exercising, rushing, seeing my boyfriend and friends, sleeping, eating, to all and everything in between, my days are pretty busy which means I can get pretty overwhelmed. And during these past few weeks at certain times, I've felt myself panic. Trembling hands, hot flashes, sweating, fast heartbeat, nausea. The way I calm myself down is repeatedly telling myself I'm going to be okay. Over and over again. I take a break from whatever I am doing and calm my breathing. I think about happy things or people. Not acing every test, or missing a workout, isn't the end of the world and that's another thing I tell myself. I also like to take walks, whether it's during the day or 2 a.m., being by myself outside really helps calm me down.”

Alayna, 19, University of Delaware

“Just simply pausing to acknowledge that my anxiety is acting up instead of letting myself be consumed by anxious thoughts can counteract a panic attack in itself. It also helps me to question the reality of my anxiety because normally it's about something that most likely won't happen. Meditation and focusing on breathing also help me a lot.”

Lucy, 21, University of Delaware

“Whenever I'm feeling panicky, my thoughts start running away from me and it's kind of like an avalanche. So in order to ground myself and prevent a full on panic attack, I do three things. The first is that I think of 5 things I can see, 4 I can hear, 3 I can touch, 2 I can smell, and 1 I can taste. Then I breathe in for 7 seconds, hold that for 3 seconds, and breathe out for 5 seconds. And then finally, I get a glass of water and sip it super slowly. All of that brings me back to reality and allows me to start looking at the reasons for panicking rationally.”

Jake, 19, Washington College

“The best way to calm down is to do it gradually. I like assessing a stressful situation in my head a few times and seeing if I can develop a plan to settle myself down. Sometimes this involves talking it out with a good friend that I can trust; other times I prefer to keep it to myself and maybe go for a run to calm down. There's not a universal solution to conquering anxiety and stress. Each person and situation will have different circumstances. For example, there's a completely different approach that I use for anxiety as it relates to academics in comparison to social life. Academic stress can often be conquered through careful time management and organization. But in some social situations you just may never know what to do if you find yourself in an uncomfortable situation with some people you barely know at a party. You have to handle it on a case-by-case basis because if you use the same method over and over again, you will get into a routine and will just find yourself more stressed out in the long run.”

Saman, 18, Rutgers University

“My first instinct is to find a more private area, so I leave the classroom or wherever I am if possible and find a quieter area. I try to call my mom, sister, or a close friend for support and practice slow, deep breaths (I count slowly to 4 for each inhale and exhale, and hold my breath in between for 4 seconds as well). I write down what's bothering me and promise myself to look at it once I have the time. Useful things that have helped me are school counselors, yoga/meditation, and even notifying your professors if this happens a lot. They are usually understanding.”

Kary, 20, University of Delaware

“When I have panic attacks or even just a bit of anxiety (which happens a lot), I tend to listen to music and focus on breathing. It's pretty cliché, but doing anything to ground myself helps. A lot of times I also make lists and refer to my planner so that I feel like I have my life in order even if I don't. Mental health can be a bitch sometimes, but the key is to learn what works for you!”

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Ben, 18, University of Pittsburgh

If I feel an attack coming and I'm at home, I'll sit down at the piano for 20+ minutes, playing and improvising to get my mind off things. Not at home, I'll turn to music (usually the song time by Hans Zimmer from Inception ) and try to find a place where I can lean back and close my eyes for 5 minutes or so.

Katie, 20, Queens University of Charlotte

“I don't usually have panic attacks, and my anxiety isn't terrible, but I usually have to step away from the situation and just breathe. Whenever I start feeling really anxious, I have difficulty focusing on anything. I usually go to Tumblr and just write a text post to vent about it. It's probably not the healthiest option, but knowing that someone is "listening" to me, per se, helps!”

Georgia, 18, Wagner College

“This might sound ridiculous, but if I’m in my room I’ll put a blanket over my head, close my eyes and try to make sure there’s little noise (or if you have a song that calms you, put that on). I take deep breaths until my panic attack is over or calmed or until I get my head settled and the negativity removed. Then, I come out of the blanket and start the thing that is stressing me out the most or the easiest thing that needs to be done. Or I take a shower to refresh.”

Tori, 19, Sacred Heart University

“Usually, when I start to freak out a little bit, it doesn't take much for me to unravel. My strategies have definitely changed over the years as I've learned how to better cope with my anxiety and actually see what works for me. Usually, I go to some place private for a minute and call a friend and just stay on the line, but I also like to grab my Bible and take a few minutes for myself and God. I know this isn't for most people, but after being in Catholic school my entire life, I've found this to be really effective for me to stay grounded and in the moment, just getting through whatever I seem to be struggling with at that moment.”

Michelle, 19, DeSales University

“I usually turn to a friend or parent to discuss what I’m worrying about and reaffirm myself that I’ll be ok! I enjoy to listen to soothing music or turn on my favorite TV show and just relax. Reading positive affirmations also remind me that I’m in control and I got this.”

Maryam, 18, University of Pittsburgh

“Sometimes I exercise if it's a mild attack. Usually I put on a favorite movie or song and curl up under a blanket with a teddy bear I got a few years ago that I named Cap. He's blue with little Captain America shields all over him. But if I can't do those things, I try to go through the process of photosynthesis in my head to focus my mind — it doesn't really calm me so much as distract me.”

Brenna, 19, La Salle University

“First thing I do is try to take a few deep breaths. Then sometimes I just call my mom, and she helps me calm down. Most times, though, I turn on some music because that always gets me out of my head.”

Caitlin, 20, The Catholic University of America

“My small campus is very green and picturesque, so when I get stressed I find myself going on night walks by myself and enjoying the scenery. It gives me time to listen to my favorite tunes and reflect. It also helps me think, prioritize, and focus on what I need to do in order to get organized and get what I need to done. Sometimes I'll bring a friend along to talk to about my problems and to seek advice.”

Allie, 19, DCCC

“When I feel an anxiety attack coming on the first thing I do is tell myself is that I’m okay and take a few deep breaths. Then if that doesn’t help, I think of something that will get my mind off of it. Like something I'm excited about that I might be doing the next weekend, or someone that I will see soon that makes me happy. Also, I drink lots of water to calm myself down.”

Reed, 19, Thomas Jefferson University

“I usually like to walk away from whatever is giving me anxiety, such as a project or a paper. I walk away and try to change what's on my mind and get my mind to think about something else so I calm down. I’ll then go back to whatever I'm working on with a clear head.”

Aidan, 19, Wagner College

“I am the biggest momma's boy ever. Whenever I am having a moment where I feel like I've hit a brick wall and I can't go any farther, I call my mom on the phone and she talks me through what I am going through and possible solutions. Occasionally I will ask her to just talk about anything so I can focus on something other than the issues that I am being faced with. She is the best support system I could ask for and I thank her everyday for that.”

Angelina, 20, Cabrini University

“I have never had an actual anxiety or panic attack. However, I have personally chosen to exercise for 30-60 minutes a day 5 times a week to cope with my anxiety. I am dedicated to carrying out this daily, all natural remedy in my life, as to medicating through a doctor's prescription. Daily physical activity and proper nutrition brings me to an all-day play of ease and bliss, while I felt as if medication that I was once on was numbing me and altering my inner self in ways I did not like.”

Alexis, 19, DeSales University

“When I have an anxiety attack I try to distract myself. Sometimes I will take a walk which usually helps a lot or I will watch some videos on YouTube. They both help me to calm down.”

Josie, 18, The Catholic University of America

“I call my mom, my sister, and/or my friends and they help me calm down and focus on what I need to do in the situation and how to move forward.”

Aaron, 19, Marquette University

“I feel lucky because I don’t remember the last time I had a panic attack, but whenever I feel anxious or stressed about something, I usually take a nap. If there’s no time to take a nap, then I try to reason my way out of feeling anxious. I try to understand why I’m feeling anxious and then argue against those feelings using reason.”

Allison, 18, Pennsylvania State University

“Let it happen naturally. I talk it out with my mom and then write a list of what is causing my anxiety and create a plan of how to get the work done. Also taking my mind off it helps. If I can't stop freaking out, I give myself time to watch a YouTube video and then come back to it later.”

Angela, 20, York College of Pennsylvania

“If I find myself getting too overwhelmed, I take a deep breath and lay down and shut my brain off for 5-10 mins.”

Olivia, 19, West Chester University

“Whenever I have either attack, I tend to cry for a while. After that is over, I'll do a few breathing exercises that I have been taught by some of my friends who go through the same thing. The breathing exercises really help you to focus on something else other than the issue at hand! Then for the rest of the day I just try and stay as relaxed as possible.”

Katarzyna, 19, Delaware Valley University

“I like having friends or family to comfort me and let me know everything is ok. I also like taking a bath, sitting outside, or taking a nap in my bed with freshly washed sheets to clear my head.”

Alaba, 17, Syracuse University

“I always make lists. I'll write down everything that stressing me out as fast as I can and when I do, it feels like the weight is lifted gradually with each item I put down. It also makes me feel like it isn't such a big deal so I will get through it.”

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Is Anxiety Causing You to Overwork?

How complex trauma drives toxic productivity..

Posted August 27, 2021 | Reviewed by Tyler Woods

What Is Trauma?
Find a therapist to heal from trauma
Many high-achievers experience anxiety and are survivors of complex trauma.
The hyperdrive of perfectionism is a "fight-or-flight" response.
Mindfulness techniques foster mind-body awareness and reprogram the amygdala, the brain's fear center.

Many anxious patients are conscientious and perfectionistic . They may not seek treatment until long after these traits are part of their identity , partly because their efforts are viewed as dedication rather than addiction in a culture that values overwork.

High achievers forget what it feels like to relax and fear that feeling calm equals being passive with a lack of drive. Their anxiety serves a purpose, compelling them to work hard or cram for a deadline. They worry they can't maintain their achievement without it.

The anxious nervous system is reactive, and this "hyperalert" state was likely protective at some point. Many high achievers are survivors of trauma drawn to helping professions where their ongoing exposures to vicarious trauma are a setup for burnout .

Trauma can be a big event or a series of small events

Trauma can be a big event, such as a war or natural disaster or a series of smaller but still devastating events. Those smaller events pile up and exceed our capacity to cope. Trauma-informed therapists recognize that an event need not threaten life or bodily integrity to have a drastic or lasting effect.

Clinicians use the term large T to refer to the events the American Psychiatric Association's DSM-5 requires for a diagnosis of PTSD . Small t represents other events, such as a family conflict, legal problems, financial difficulties, or divorce .

There's no need to argue what equals a big T or a small t , as it's a person's experience, unique set of circumstances, and personality traits shaping how their nervous system responds.

Anxiety serves a purpose in patients with complex trauma

"Fight or flight" mode exists on a spectrum from being disconnected from the body to experiencing the hyperdrive of perfectionism to assert control. Patients with complex trauma engage in avoidant behaviors and safety checks to help them cope and take control during and after trauma.

The nervous system remains hyperalert well after the body is in a safe place. Work becomes a way to control this excited state and assert control. The achievement itself is intoxicating, a boost for the fragile self-esteem that may be left behind from unmet emotional needs in childhood .

The amygdala is the fear center of the brain

If we were to draw a simple map of the brain, we'd start with two roads, a high road, and a low road. The high road is for making sense of the world or planning and consists of the connections to the frontal lobe. The low road exists for more automatic and emotional thoughts and includes a structure called the amygdala, the brain's fear center.

The amygdala lies deep within the brain as part of the limbic system, a group of brain structures that make up the emotional brain. Think of the amygdala as the brain's smoke detector that sets off the chemical alarms necessary to get us out of the emotional equivalent of a burning house.

The "fight or flight" response is the amygdala talking to cells within the hypothalamus to stimulate the endocrine system to release hormones. The hypothalamus is the link from our nervous systems to our endocrine systems and effectively turns up our thermostat in response to stress . Our frontal lobes can put the brakes on our emotional brain, but only if they know what's going on down there.

We need the frontal lobes for expressive language, so when the brain's stress centers take over, the high road is offline. Therefore, we struggle to put our thoughts into words during times of extreme stress or emotion . We recognize that we are keyed up and working too hard but have difficulty explaining why—and we can't turn it off.

Mindfulness techniques reset the stress response

Mindfulness techniques foster mind-body awareness, but our high road brain holds on to behaviors that help us make sense of the world. Our minds may resist strategies that help reset the stress response that kept us safe.

Breathing, meditation , and the conscious movement of yoga train the brain to live in the present by reassuring the amygdala you are safe. A reprogrammed amygdala still registers cues for stress but can wait before nudging the hypothalamus to dump stress hormones.

Mindfulness practices help the brain develop a path to function without the fire alarm going off all the time. The prefrontal cortex (PFC) is the decision-making part of the frontal lobes, which is responsible for planning complex behaviors. A sliver of the PFC (medial PFC) works with a structure called the insula to form a third or middle road.

This middle road is a watchtower, and developing the PFC and insula pathway through mindfulness practice increases awareness of our physical and emotional states simultaneously. With mindfulness practice, a person experiencing stress can sit with pain and emotions without reacting—no stress hormone surge and no need to overanalyze or overwork.

Final Thoughts

If you feel you are working too hard, even when you don't want to, it's time to reconnect with your body and calm your amygdala. This reprogramming can take many forms. Dr. Van der Kolk in The Body Keeps Score explains the capacity of writing exercises, art, music, and dance to "circumvent the speechlessness" that accompanies fear and trauma.

Taking intentional breaks to walk or move with music helps you cope with anxiety and increase productivity . When you are more present in your body and workplace, you can focus rather than running around to put out fires.

Good, C. (2021). Own Your Present: A psychiatrist's guide to mindful meditation and living a more conscious lifestyle. Woodland Hills, CA: Well Spirit Press.

Van der Kolk, B. (2014). The Boday Keeps Score: Brain, mind, and body in the healing of trauma. New York, NY: Penguin Books.

Candace Good, MD, is a psychiatrist, author, business owner, and advocate. She is the author of Own Your Present: A Psychiatrist's Guide to Mindful Meditation and Living a More Conscious Lifestyle and founder of Sig: Wellness.

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Work Gives Me Anxiety – What Should I Do?

Declutter The Mind at Work team

Published: August 17, 2022

Work Gives Me Anxiety – What Should I Do?

You spend eight hours at your job daily feeling stressed and overwhelmed by difficult colleagues, a heavy workload, and being overseen as if you’ve done something wrong. With mass layoffs becoming more prevalent, it’s normal to feel a sense of tension at work. However, it’s essential to understand the difference between stress that challenges you to grow and stress that deteriorates you. So, if you’ve concluded that work gives me anxiety, you’ll want to continue reading this article to find your way out of this feeling, so you can enjoy doing your work with as little drama as possible.

Identifying work anxiety

Workplace anxiety has several symptoms that you should identify and then resolve for the sake of your mental health. In general terms, a job anxiety disorder manifests itself through nervousness. You may feel a deep fear for your future. You repeat to yourself: “work gives me anxiety,” but you can’t get out of this situation. Job anxiety negatively affects your physical, mental, and emotional health while worsening your job satisfaction. You might start sleeping poorly. You maintain poor nutritional quality, and you are unwilling to exercise. You think you will lose your job and damage your financial situation. You avoid social interaction and don’t even want to communicate with your closest friends or family.

Work anxiety sufferers don’t enjoy their jobs and aren’t as enthusiastic about their daily tasks as they used to be. Worst of all, work performance begins to drop and they begin to distrust their ability. As a result, your relationship with your boss becomes strained, and you experience job competition with sadness, whereas in the past, it used to excite you. So if you are experiencing these factors, you should know that you can overcome this circumstance. The first thing you must do is to be aware of this situation and trust yourself to make the necessary positive changes.

1. Overcome work anxiety by working on yourself

You can overcome work anxiety if you work on yourself. Try to be comfortable and calm in the privacy of your home to start feeling good about yourself . Whether you need to stop panic attacks, deal with things in your personal life, or learn to handle so much stress to improve your anxiety disorder, making changes in your life to improve your well being will help you get back to feeling completely normal. You can start applying the following strategies to eliminate work anxiety to improve your mental health.

2. Breathe well

Try to do breathing exercises before and after work. First, lie down on your bed and take five deep breaths. Then, inhale through your nose, hold your breath and then exhale through your mouth. Guided meditation for anxiety can be a game-changer for you, but you don’t need to find a meditation that exactly matches your problem. For example, it’s possible that a loving-kindness meditation can help you practice the self care you need to heal from your anxiety disorder. A body scan meditation might help you become aware of where anxiety sits in your body when you’re feeling like “work gives me anxiety.” You can check out the Declutter The Mind app for countless meditations for you to try out.

Declutter The Mind is a meditation app for your workplace to help make your team happier and culture healthier. In an average 9-to-5 work day, just 5 minutes of mindfulness meditation can release stress, improve focus, and boost creativity. For your company, a more mindful team means better workplace culture and teamwork.

3. Listen to good quality music

Sometimes, you’re not ready to talk to a mental health professional. Maybe you think the anxiety disorders you’re developing from your job aren’t a big enough deal yet. Fortunately, you can turn to music to alleviate some of your mental health problems. High-quality music such as classical music positively influences your mood and can deeply relax you. You can also choose genres such as jazz or bossa nova. Alternatively, you can listen to a list of positive songs or even songs about anxiety to help you find music you relate to or allows you to just enjoy life again. Listening to positive music at work can also help you get through a stressful job.

4. Organize your activities

One of the reasons for work anxiety is feeling overwhelmed by the number of activities to do. You can solve this by organizing your tasks. So sit down quietly and start writing down your work priorities in a new document on your computer, or if you prefer, you can write them down in a notebook. This simple exercise will control your activities, preventing you from being overwhelmed by circumstances. You can also use a free tool like Google Keep to organize all your tasks, so you can stop feeling anxiety at work.

5. Make the most of your spare time

You should dedicate your free time after work, during vacations, or on weekends to your enjoyment. Don’t think about anything related to your anxiety at work. Instead, you can entertain yourself on social networks, talk to a friend, read a favorite genre novel, go hiking, etc. Your workplace doesn’t pay you to think about your job after hours. So, use your free time to focus on your mental health, recharge your batteries, improve your physical symptoms, and combat any work-related stress.

6. Do activities that give you pleasure

Remember all the things you like to do and put them into practice. Cooking, doing crossword puzzles, and going out with your friends are activities that are good for your soul. So prioritize your well-being, which will reflect a good quality of life. Your mental health will always worsen when you put your own interests in second place. Whether you have a mental illness or simply begin feeling anxious at work, you need to invest in things that lift you up and make you happy.

Focus on your overall health

Positively address your work anxiety by focusing your attention on your overall health. Once your health is balanced, your relationship with work will improve significantly.

1. Eat properly

Good nutrition is essential for you to feel good both physically and mentally. If you are well nourished, it will be reflected in a balanced behavior. Eat lean meats, cereals, fruits, vegetables, and seeds. And drink plenty of water. Mindful eating will be particularly helpful for you. You can do this during your lunch break, especially if you have a social anxiety disorder when eating alone in a cafeteria. You can practice a mindful eating meditation using the Declutter The Mind app during your lunch break, so you can be mindful and enjoy your lunch time meal while separating your anxiety and depression association from your break.

2. Do physical activity

Physical activity is a powerful antidepressant, especially for those who experience anxiety at work. Choose a physical activity that you enjoy and stay consistent throughout the year. Any activity is valid: dancing, swimming, biking, running, walking. Consider playing a sport. Doing this will help you shake out an anxious feelings within you, so you can get a good night sleep or get ready for the day ahead of you. Those with anxiety disorders who regularly exercise can often minimize their symptoms (even though sometimes it doesn’t feel like it).

3. Sleep well

Get used to going to sleep at a particular time. Try to sleep between 7 and 8 hours every night. Maintain correct sleep hygiene throughout the year. Do not go to sleep with your cell phone, notebook, or tablet. Electronic devices interrupt the sleep cycle. If you notice you’ve been struggling with insomnia , cutting out carbohydrates might help you sleep better. A meditation for sleep can also help you wind down at night, by hearing a relaxing voice to guide you to sleep, especially if you struggle with anxious thoughts.

4. Avoid harmful habits

Harmful habits such as smoking, drinking alcohol in excess, and consuming illegal substances harm your psychological balance. The best thing you can do is never to start consuming any harmful substance or reach out to someone to help you quit. The good thing to know is that there are multiple ways to quit an addiction, it’s not a one size fits all sort of thing. So work with an addictions therapist who can educate you on different recovery methods, so you can pick one that works for you.

5. Cultivate your social life

Get into the habit of hanging out with friends, talk openly about what is going on with people you trust, and care about others. This will make you feel useful and at peace with yourself.

Overcoming anxiety while at work

When you’re thinking “work gives me anxiety” it’s time to work with smart strategies to help you overcome it. When faced with a stressful situation at work, take control of yourself and feel capable of mastering any situation.

1. Adopt a contemplative attitude

When you start to feel anxious at work, start observing yourself and the situation you are facing. A difficult situation at work does not manifest itself through no fault of your own but through a set of factors completely unrelated to you. This attitude will keep you away from problems, and you will begin to focus positively on yourself.

2. Do stretching exercises.

Different stretching exercises for the neck, back, and shoulders do not require specific clothing. Go to the bathroom of your office or any other place where you are alone and stretch your muscles. You will feel balanced immediately.

3. Decrease your coffee consumption

Coffee is a delicious herbal tea, but it tends to make you too alert. Reduce your intake a little so you don’t feel so nervous when faced with insignificant situations. If you can, don’t drink coffee during working hours.

4. Talk to a co-worker

When you feel “work gives me anxiety”, start talking to a co-worker with whom you feel confident. Good communication with the other will make you feel good because you will feel accompanied.

5. Don’t trust your thoughts

Sometimes the mind can betray you by filling you with negative thoughts. When they appear, be aware that they do not deserve your attention. However, these thoughts do not express any objective truth as your stress and nervousness drive them. The best decision is to disqualify them and ignore them.

Change your perspective on work

Work is an essential part of life and deserves to be lived in the best possible way. If you feel that “work gives me anxiety,” it is time to change your belief system regarding this specific issue. Instead, apply the following strategies to have a good concept of work, in general, to reflect it in your daily well-being.

1. Work is important, but it is not everything

You feel that a problem in that area unbalances your whole life. A fulfilling life requires good health, satisfying interpersonal relationships, and high-quality leisure time. Try to take care of all aspects of your life, as good health and satisfying interpersonal relationships will support you in difficult times.

2. Work does not encompass your entire identity

You as a human being are valuable for multiple factors, not only for your job performance.

3. Work is also a source of happiness

Maybe you associate work with obligations, money, and the bills you must pay; that’s why you feel anxious about it. Work should be a source of personal satisfaction, where you can give the best of yourself.

4. Remember the good things your job has given you

When you have negative feelings about work, remember the good things it has given you: friends, personal fulfillment, goals achieved, etc.

5. Work is not the only source of income

You believe that work is the only source of income that exists. You think that if you have a job problem, you will lose your job and, therefore, your source of income. You can get money from other sources: sell objects you don’t use, monetize your social networks, etc. That does not mean you should quit your job, but understand that money can come from different sources.

When you feel “work gives me anxiety,” it is because you have lost control of yourself. The above strategies will help you control your behavior and life in general. You will be able to master your character and not allow external circumstances to affect your mood.

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Homework anxiety: Why it happens and how to help
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Homework anxiety: Why it happens and how to help
Use a calm voice. When kids feel anxious about homework, they might get angry, yell, or cry. Avoid matching their tone of voice. Take a deep breath and keep your voice steady and calm. Let them know you're there for them. Sometimes kids just don't want to do homework. They complain, procrastinate, or rush through the work so they can do ...
End Homework Anxiety: Stress-Busting Techniques for Your Child
This helps them avoid putting off homework until it feels too rushed and pressured. Make sure your student has support available when doing their work, so they know they'll be able to ask for help if needed. Teaching your child general tips to deal with anxiety can also help, like deep breathing, getting out to take a short walk, or quieting ...
Completion Anxiety: What to do About Panic over Procrastination
Break down tasks into smaller parts. To prevent procrastination due to completion anxiety try breaking your tasks into smaller parts, says Borden. This can help make your tasks feel more ...
Tackling Homework Anxiety: Your Guide to a Calmer Study Life
1. Get Your Ducks in a Row: Keeping your work organised can help ease that feeling of being overwhelmed. Break your tasks down into smaller bits and give yourself clear deadlines. 2. Stick to a Study Schedule: Finding a routine that works for you and sticking to it can help keep the anxiety at bay.
The Truth About Homework Stress: What You Need to Know
In creating a lack of balance between play time and time spent doing homework, a child can get headaches, sleep deprivation or even ulcers. And homework stress doesn't just impact grade schoolers. College students are also affected, and the stress is affecting their academic performance. Even the parent's confidence in their abilities to ...
Homework Anxiety: It's Real! Why it Happens and How to Help
Asking detailed questions can help you get a better grasp on what's going on. Give your child "brain breaks" during homework time. Giving your child a break during the time they are doing homework can help relieve frustration. Taking small breaks also helps children learn how to self-regulate when they are beginning to feel fed up or ...
Is it time to get rid of homework? Mental health experts weigh in
Doing homework is associated with change in students' personality. Oct 6, 2017. ... Anxiety, depression, burnout rising as college students prepare to return to campus. Jul 26, 2021.
The 4 Building Blocks of Academic Anxiety
A 2015 Cornell study identified four components of academic anxiety: Worry. Thoughts that prevent [the student] from focusing on and successfully completing academic work (aka negative self-talk ...
High-Functioning Anxiety: Definition, Symptoms, How To Cope
Fear of disappointing or upsetting others. Self-doubt. Having racing thoughts. Not being able to relax. Being excessively detail-oriented. Physical symptoms can include: Gastrointestinal issues ...
Homework makes me panic : r/Anxiety
Tasks like homework give you anxiety because they seem huge and out of your control. Organizing them is a great way to make them seem more manageable. Breaking it down into discrete tasks in the form of a checklist. Organizing notes into folders/binders/etc. Making sure your workspace is clean and amenable to actually getting stuff done.
How to Overcome Panic-Related Procrastination
The problem with using procrastination as a way to avoid the things that are making you anxious is that it makes anxiety worse in the long-run. Instead of waiting until the last minute, and adding even more stress to your life, finding ways to deal with anxiety and overcome the urge to procrastinate is a more effective response.
6 Tips for Overcoming Anxiety-Related Procrastination
Try: Identify one task that you'd be less likely to avoid if you reduced your standards (and where you're willing to try this). 5. Procrastination due to predicting a negative outcome. Often when ...
I get anxious from thinking about doing homework? : r/Anxiety
However, I've been working 40+ hours a week at my job, so I usually only have two days off. But whenever I have a day off, and think about doing my homework, it just makes me anxious as hell and I can't get myself to sit down and do it. It's like a big knot forms in my stomach from just the thought of doing it. It's made me really hate myself.
Homework Struggles May Not Be a Behavior Problem
Chelsea was in 10th grade the first time I told her directly to stop doing her homework and get some sleep. I had been working with her since she was in middle school, treating her anxiety disorder.
What to do about homework anxiety. : r/Anxiety
Work/School. I think that I may have a crippling fear of doing homework. It started to become noticeable last year in high school, but because of my accommodations I had a period of tutorial study hall once a week. So, it wasn't really a problem, since I was working there in a small private class room with someone who could help me if needed.
Understanding Homework Anxiety and How to Cope
Addressing anxiety concerns includes understanding how it affects your ability to complete assignments. In some cases, students may have a mental health concern such as an anxiety disorder, learning disorder, or ADHD. Here are a few ways to manage homework anxiety others have found helpful: * Address or acknowledge any mental health concerns.
Is it time to get rid of homework? Mental health experts weigh in
For older students, Kang says, homework benefits plateau at about two hours per night. "Most students, especially at these high achieving schools, they're doing a minimum of three hours, and it's ...
How 25 College Students Cope With Anxiety and Panic Attacks
According to the Anxiety and Depression Association of America, anxiety affects 18.1% of the population every year. If that doesn't seem very large, that 18.1% equals a total of 40 million ...
The concept of doing school work gives me anxiety. : r/GetStudying
The concept of doing school work gives me anxiety. I feel like I'm a pretty smart person, but whenever I am tasked with doing work that relates to school (uni in my case) I have to leap over the hurdle of anxiety I get when facing the task of doing school work. I used to think I'm just lazy, but in recent years I've started a business which ...
Is Anxiety Causing You to Overwork?
Anxiety serves a purpose in patients with complex trauma. "Fight or flight" mode exists on a spectrum from being disconnected from the body to experiencing the hyperdrive of perfectionism to ...
Work Gives Me Anxiety
2. Do physical activity. Physical activity is a powerful antidepressant, especially for those who experience anxiety at work. Choose a physical activity that you enjoy and stay consistent throughout the year. Any activity is valid: dancing, swimming, biking, running, walking. Consider playing a sport.

The Science Behind Brain Balance

End Homework Anxiety: Stress-Busting Techniques for Your Child

What is Homework Anxiety?

What Causes Homework Anxiety?

Basic Tips for Helping with Homework Anxiety

How can the Brain Balance Program Help with Homework Anxiety?

Get started with a plan for your child today.

What is Dyslexia?

Tackling Homework Anxiety: Your Guide to a Calmer Study Life

Table of Contents

So, What Exactly is Homework Anxiety?

Spotting the Signs

How to Wave Goodbye to Homework Anxiety

Final Notes:

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What Is High-Functioning Anxiety? 15 Potential Signs You Have It And How To Cope

What is high-functioning anxiety?

What causes high-functioning anxiety?

Signs And Symptoms Of High-Functioning Anxiety

Who is at risk for high-functioning anxiety?

How To Cope With High Functioning Anxiety

Give yourself permission to rest.

Practice saying "no."

Speak to a therapist.

Ask your doctor about medication.

Mental Health

How to Prevent Anxiety From Causing Procrastination

How Anxiety Causes Procrastination

Overcoming Fear

Perfectionism

Feeling Overwhelmed

Fear and Low Self-Esteem

Coping When You're Overwhelmed

A Word From Verywell

Press Play for Advice On Dealing With Procrastination

About The Author

Dinesh De Alwis

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