Feeling Overwhelmed? Managing Academic Pressure
April 3, 2024
Exams are coming up. You have assignments and projects due in all your classes. You are scheduled to work. Your family has expectations of you, and you have expectations of yourself. Academic pressure, along with other responsibilities, can be a lot for students.
What is academic pressure?
Academic pressure can be defined as a fear of failure, having concerns about the future, chronic stress about workload and exams, worries about parental expectations, and competition with peers for grades.[1]
The weight of academic pressure can affect students’ mental health and show up differently.
Students can find themselves dealing with:
- anxiety over an assignment they do not understand
- sleeplessness from long hours of studying for an exam
- loneliness from being away from family and friends
- low mood from not having time to participate in social activities
- lack of appetite or overeating to cope with a stressful schedule and semester
It is a lot dealing with these feelings both at home and at school, and the pressure can sometimes feel like too much to manage.
How to manage academic stress
We cannot live in a completely stress-free world, but not all stress is bad.
The Yerkes-Dodson model says that having some stress can actually help us achieve our goals. For example, stress about an essay due in two days might motivate a student to sit down and knock it out. Having several deadlines at the same time can motivate another student to prioritize what needs to be completed first. These are positive ways that stress can work in our favour.
However, at too high a level, stress can become a problem. When stress is too high, it can be felt constantly and may interfere with mood and day-to-day life. This can show up in not wanting to get out of bed for several days, skipping meals or avoiding things that once brought you joy.
If academic pressure and stress are feeling like a lot, here are some tips that may help:
- Realistic time management. Sometimes the thing that makes us the most stressed is that we have not allotted enough time to complete what we must do, and it catches us by surprise. For example, you might think that you can get through your assigned reading in an hour, but it might actually take you three hours. If you have not allotted enough time for this, you will always feel behind. Many post-secondary institutions have resources that can help you manage your time.
- Learning to say no. This is a tough one but learning how to say ‘no’ can alleviate stress and burnout. We can’t always do everything and achieve our goals. You may need to cut down on extra-curricular activities or take a semester with one less course and catch up in the summer. Take some time to re-evaluate where you spend your time. Minor modifications now could mean a better handle of the academic year. Remember, school is a marathon, not a sprint. Many universities and colleges have student services and program advisors who can help you explore your options.
- Focus on the now. Take a deep breath. Focus yourself. Sometimes we can start to spiral and become anxious about all the things we need to do and the time we have to do them. Mindfulness helps us to calm our minds and be present in the moment—this allows us to focus on the right now instead of worrying about the future. Downloading apps like Calm or Headspace can help you to relax, be mindful and develop more effective ways of thinking.
- Make time for you. For many students’ their schedule is jam packed with lectures, tutorials, reading and homework. It is easy to forego relaxation or fun because there are not enough hours in the day. The thing is, we all need activities in our life that spark joy and give us time to decompress. Even if it is short 10-minute dance between readings, calling up a friend for a walk or going out to a new restaurant. By making time for these activities, we ensure we can take care of our mental health in a way that supports our energy and focus for school.
- Give yourself some grace. When you feel your mind spiraling and that negative internal voice starts to speak up, take a moment to pause. Try taking a moment to acknowledge the challenging situation you are in. Consider how you would respond to a loved one like a friend or family member in the same situation. Try to catch your unhelpful thoughts and give yourself some grace and patience. Here is an example of taking a thought that may be keeping you stuck in a negative place and channeling it into a thought that may be more helpful.
Get the support you need
If you are feeling overwhelmed by academic pressures, you can get support. Talk to a trusted friend. Visit your school’s student services or wellness department. Contact a community health organization or your family doctor.
If you are not sure where to turn but know that stress, feelings of sadness or worry are getting to be too much, you can reach out to us for support. We have trained and understanding coaches and therapists that can help you virtually, over the phone or in-person. They can even work around busy school schedules through online support, check-in calls and video conferencing. We want you to feel supported, no matter where you are.
It is hard being a student, but it can be even harder when you go at it alone.
Remember, ask for help when you need it.
References
---
The Ontario Structured Psychotherapy (OSP) program offers free, evidence-based, cognitive-behavioural therapy (CBT) to adults (18+) in Ontario who are experiencing depression or anxiety related concerns.
We listen to you and match you to the service and care that best meets your needs. Whether that’s reading materials in your own time, engaging with online tools, or speaking to us virtually, by phone or in-person – we meet you where you are.
CarePoint Health leads and coordinates access for Ontarians to the free OSP program for the regions of Brampton, Halton, Mississauga, and South Etobicoke. In collaboration with our partners, we deliver mental health services and improve access to care.
Cognitive Behavioural Therapy (CBT) is one of the most well- researched and widely used forms of therapy today, but there are still lots of misconceptions around it. Assumptions and myths about CBT may prevent people from exploring a treatment that could help them. For our latest blog, we sat down with Dr. Naomi Ennis, Psychologist, and Regional Clinical and Training Lead for the Ontario Structured Psychotherapy Program in Brampton-Halton-Mississauga (OSP-BHM) at CarePoint Health, to debunk common myths about CBT. What exactly is CBT? CBT is a type of therapy that helps people understand how their thoughts, feelings, and actions are connected. There are specific CBT treatments for different concerns – it’s helpful to think of CBT as an ‘umbrella term’ for various treatments. First things first – CBT is not “positive thinking”. Sometimes the way we think can make us feel even worse or lead us to do things that keep our problems going. In CBT, you work as a team with your therapist and take a deeper look at the pattern of habits, thinking, and emotions that may keep you feeling stuck. This type of therapy is practical and focused on learning how to shift the way you respond to stress, challenging moods or anxiety. CBT allows you to gain skills and gives you tools for ongoing management. What are common myths? CBT just teaches you to “think positively” CBT ignores your feelings CBT only focuses on the present and doesn’t care about your past CBT is a “one-size fits all” or robotic/cookie-cutter CBT is “all about homework” CBT is too simple for complicated problems Myth: CBT just teaches you to “think positively” Fact: CBT isn’t about pretending everything’s fine or forcing happy thoughts. It’s about learning to notice when your mind gets stuck in unhelpful patterns and remembering that thoughts aren’t facts. CBT gives you tools to step back, look at the evidence, and see things from a more balanced perspective. Over time, CBT can help you to respond to challenges with more flexibility and with a calmer approach. This approach doesn’t make you ignore the hard stuff; instead, it allows you to see things more clearly. Myth: CBT is too simple for complicated problems Fact: CBT may seem simple, but it’s a flexible and evidence-based approach that can be adapted for complex challenges like trauma, obsessive-compulsive concerns, or chronic stress. While CBT methods may seem simple, using them takes insight, practice, and courage — that’s what makes CBT a powerful therapeutic approach. Myth: CBT ignores emotions Fact: CBT places emotions at the centre of the work. It helps you understand how your thoughts, feelings, and behaviours all connect — and how changing one can shift the others. Rather than pushing emotions away, CBT teaches you how to notice, name, and respond to them in healthier ways. Many people find that understanding the thoughts behind their feelings makes their emotions easier to manage. Myth: CBT only focuses on the present and doesn’t care about your past Fact: Indeed, CBT often focuses on what’s happening in your life right now — your current thoughts, feelings, and behaviours. But that doesn’t mean your past is ignored or unimportant. In CBT, the past is explored when it helps you understand patterns that still affect you today. For example, you and your therapist might look at where certain beliefs or coping styles began — perhaps in childhood, in past relationships, or during a stressful time in your life. The goal isn’t to stay in the past, but to understand how it shapes your present and how you can move forward differently. Key takeaways It’s important to keep in mind that everyone has different lived experiences and needs. While some people may be successful using CBT as a form of therapeutic treatment, other people may need other supports. Research finds that CBT is often the first recommended approach for treating many mental health concerns. CBT is not a quick fix, and it takes consistency and commitment for it to be successful. Keep in mind that healing takes time – but it is not impossible to reach goals using this approach. If you or someone you know is experiencing sadness, feeling worried or even stuck, these could be signs that therapy can help. The OSP program offers a range of mental health services based in CBT. Our therapists listen to you and match you to the service and care that best meet your needs. Interested in learning more? Visit OSPcarepointhealth.ca
October 10th is World Mental Health Day – a powerful reminder that taking care of your mental health has never been more important. Whether you’re navigating stress, anxiety, or just not feeling like yourself, this day is about more than awareness – it’s about breaking stigmas, sharing support, and reminding each other that no one has to struggle alone. If you’re new to this journey, it can feel overwhelming when you’re figuring out where to start. To help you or someone you care about, we sat down with Andrea, a psychologist and clinical and equity consultant for the OSP program at CarePoint Health , to understand ‘ Where do I begin ?’ when reaching out for help. Common signs Mental health symptoms don’t always look the same for everyone. There are common signs, such as persistent feelings of sadness, anxiety, and irritability, that can impact your daily life. Other signs, such as changes in sleep, unhealthy coping strategies such as substance abuse or even overworking, isolating, or self-harming, can also occur. Where can I begin? We recommend speaking to your family doctor first, so that they can understand your experience and connect you with options in your community. If you don’t have a family doctor or want to start this journey on your own, you can reach out to us for support. We have trained and understanding coaches and therapists who can help you virtually, over the phone, or in person. They can even work around busy schedules through online support, check-in calls, and video conferencing. It’s important that you feel supported, no matter where you are. Benefits of our mental health program Support for sadness, anxiety, and fears Open to all adults 18+ in Ontario Free of charge No referral or health card required Learn real strategies at your pace Different needs, different speeds Everyone has different needs and requires different levels of support. Our assessment clinicians can help explain the different services we offer and match you to the support that best fits your needs. Our intake process is key because it helps us learn more about you, your goals, and which service will best fit your lifestyle (e.g., student vs. working parent). Our goal is to help you feel supported and gain lifelong skills. Your progress is important, which is why we do check-ins and closely monitor how you feel. Based on your needs, if you require more or less support, you can move between different services within the program – this includes both individual and group therapy. What to expect It’s completely normal to feel nervous before your first session which is typically an intake session — the unknown can be intimidating. There is a basic and standard routine at the start, and can include the following: Your intake clinician will explain their background, approach, and confidentiality policy. Expect lots of questions about your history, current concerns, and goals. You’ll collaborate to create a personalized treatment plan. You might get tasks to do outside of session — like reflecting on goals, tracking symptoms, or completing worksheets. Remember, the first session is just the beginning. It’s okay to take your time to open up and build trust. It’s okay to ask for help There is still a lot of stigma around mental health, and people might feel embarrassed or brush off their problems, “as no big deal.” Everyone has their own lived experience in life, and if your mental health is impacting your day-to-day life, it’s important to seek help. Keep in mind that seeking support is a personal choice. If someone you care about could benefit from support, help share education on the available resources. Caring for yourself isn’t about doing everything. It can be as simple as asking for help. Additional Resources: Free mental health program (Brampton, Halton, Mississauga) 9-8-8: Suicide Crisis Helpline Punjabi Community Health Services (Sahara Mental Health Program) The Indigenous Network Black Health & Social Services Hub Peel
Motherhood is both magical AND mentally exhausting (IYKYK). One minute, a mom is swept up in baby snuggles, and the next she's texting her teenager, “What time will you be home?” Each phase of motherhood brings new joys and fresh ways to question one's sanity.
Challenging stereotypes, we highlight Black women’s mental health struggles, advocating for self-care, vulnerability, and guidance on accessing mental health resources.
We know being a newcomer is particularly tough. Being miles away from home can be overwhelming. We’re here to offer culturally supportive care.
Inside Out 2 brings to life the idea that managing our mental health is an ongoing process and seeking support can be a path to growth.
Folks in Black communities can often find themselves battling mental health myths. Cultural beliefs & influences can prevent people from asking for help.
CarePoint Health partners with Dr. Fiona Thomas from Toronto Metropolitan University (TMU) on research centered around the OSP program.
Our journey in launching the OSP program was showcased in Seattle at the Association for Behavioral & Cognitive Therapies’ Conference.
Our team attended the Association of Family Health Teams of Ontario’s (AFHTO) Annual Conference in Toronto, showcasing ways we’re reducing barriers to mental health services.
