Mental Health Studying Tips!
So I know that a lot of us are struggling with their mental health and I know from my own experience how hard it can be to study when you are depressed, anxious, have panic attakcs etc. There is not one solution that fits everybody, but there are solutions that help a lot of people and even if they may not help always, they may help sometimes; and that´s why I want to share them with you guys.
Environment
Bevor you start to study, think about your environment and about your needs. You live alone at home or with a family that harms your mental health? You hate being alone in a quiet room? You have very little room at home or many distractions? Then you should probably avoid studying at home. But what can you do instead? Well, there are multiple places you could go, depending on your requirements!
o Study with friends! If you need to be with people to not drown in your own thoughts or triggers, study in a group or at least with one friend. This is especially great, if you need lots of social contact or distractions from yourself. Explain the topic to each other, practise together, maybe write an excerpt together.
o Get a baby sitter (for a small calm child or baby) or an cat/dog sitter job! This gives you access to a totally different place. A calm child won´t need that much attention all the time as many children have lots of toys for playing alone. Animals neither need constant attention but they are a great comfort if you are struggling with your mental health. This of course is a bit risky because the child or animal might need lots of attention but it can be worth a try, especially if you can filter out the ones over time, that stress you and only keep the clients that allow you a relaxed study atmosphere.
o Go to a library! Whether it is a public one or the one of your school/university, there will be lots of seats and often even multiple computer and printer that you can use for a really little amount of money. Of course you have to hope to get a seat there but most cities have some „hidden“ libraries, unknown to most people and therefore less crowed. Adult education centres too have often rooms with tables to which the public has access. And most universities have huge reading halls where you can work in a quiet and calm atmosphere. Make a list of all the places your city offers and find out, where you are most comfortable.
o In summer, you can study outside: Be it in the park, beside a river order in a forest even. You can either look up such places or just walk around till you find places you like. This is of course not ideal if you have to use a laptop, but if you charge it before leaving your home, it will give you some hours of studying between sunlight and singing birds – which can be very calming and grounding.
o If you are the type for auditive studying (which does not work for all subjects but for many) you can record yourself explaining the topics and then listen to these records while going for a walk. This is especially good if you tend to have too much energy to sit for a long time.
o Many people also study in a Café. You are not alone but you also don´t have to communicate. Of course you mostly have to consume a drink so this can be a bit difficult if you have financial problems. Also you should search for a Café that has tables that are big enough for your laptop or books. Look for a Café that´s not too crowed or you might have to consume all the time in order to stay there.
These of course are situations that can be problematic. They are limited to certain times, space limits like empty seats and weather circumstances. That´s why I do recommend these study environments only for those, who have no other choice because either their mental health or their family makes it impossible to study at home. If you are one of these people, then you´ll need a tight time schedule; everything has to be planned and coordinated because you basically have to finish your studying till these places close. I therefore also ask all the other people, that can study at home, that don´t have problems with studying in their own room, to leave the seats a bit more often to the ones that need them more!
But this is not the only thing that counts as environment. Even if you study at home there are so many factors you have to decide:
- Do you need to have it cosy? Then you will probably love studying in your bed or, if it is carpeted, on the floor. Yes, studying on the floor can be great because you have lots of space and you can use a notebook or laptop as table on your lap so that you will be able to write properly. When reading it is even more pracitcal!
- If you have troubles staying awake, definitely choose a normal table. This can be the table at your room but it can also be in the kitchen or the living room if it is quiet enough there. Often the kitchen table is the biggest so that may be great if you have to work with many books!
- If you have a balcony or garden, this is also a great place to study. But make sure your paper sheets won´t fly away!
Make always sure to study at a place where you feel safe but also not distracted! Your mental stability is one of the most important factors for successful studying.
Okay, so now you know where you want to study. Now you need…
The Setup
The setup basically means what you surround yourself with during your study sessions. Find things that motivate you, that remind you of something beautiful or positive but that don´t distract you too much. This might be cute pastel stationery or maybe a plushie that calms you. Crystals also help for many people. Basically it should be something that makes the study space a safe zone for you. If you study in your own room, this is very easy: print out beautiful calming pictures, buy one or two easy to handle plants, maybe some fairy lights or other decorations. Get sticky notes and highlighter in the colours that calm you the most. If you have a bit more money, buy framed pics in these colours, sheets, carpets, curtains. Anything that helps you relax is great. But attention! You don´t have to find beige and white and black, or pastel colours or glitter or rosegold or succulents relaxing. A wooden skull, black walls, a picture from Dali and an old clock can do the same for you maybe. Or maybe you need some space aesthetics? Maybe science fiction, fantasy, wildlife…anything can be right for you. It does not have to fit the tumblr standards of a perfect studyblr; it has to fit your standards and only yours!
Make sure to keep everything you need at hand. Having to get up and search for study materials can really harm your focus or motivation. So get all the books you will need, the laptop, the charging wires, paper and pencils, water and maybe a snack. Especially when you don´t study at home it is important that you take everything with you – you´ll not want to hurry back. Also make sure to have enough light – best is natural day light but if you cannot have these, a soft yellow light is often better for your mental health than a bright and cold white one. Fresh air is important too. Find music, that helps you relax, no matter what kind of music this is.
The time schedule
Especially when you have issues with your mental health, a well planned time schedule is important so you won´t get stressed. Make a to-do-list for everything you need to get done. Then draw a star beside the things that you have to get done until tomorrow. Do these things thirst. Afterwards, allow yourself a break but don´t stop studying for that day. The further you get, the less stress you will have. Study until you find you are getting tired – often physical tiredness comes short before a mental health issue. Stop as soon as you get too tired, so that you won´t trigger your anxiety or depression (I know for many people it is always there, but it can be stronger or less string. Tiredness makes every mental health issue stronger and this something that you can truly avoid.) Okay, so stop. Just stop. You´ve done as much as you could and you can´t do more now – your mental and physical health is still more important than your grades!
Don´t go to bed immediately. Having no free time is one of the worst things you can do to your mental health! Enjoy something: Go out for a walk or talk to a friend, watch a movie, read a chapter oft he book you wanted to read for ages. Sit back and listen to music, close your eyes and just enjoy it. Write in your mental health journal, and if you don´t have one, go get one now! (I will make a post about that topic soon). Don´t go too much on social media. You will just compare yourself to others and feel less successful. You can and should be proud of your success so please don´t let anyone ruin it!
What to do:
- Document your success – be it in a journal, a bullet journal, a students planner, just a sheet of paper or a Word document. Write down what you did, even if it was not much.
- Before you start to work, write down what you have to do. Break it down into smaller bits so you can cross out the bullet points more often.
- Reward yourself! Be it with small things like allowing yourself to read a chapter of your favorite book in the evening or maybe with bigger things. For example, once you managed to finish that important paper, 25-pages, professionally researched; once you managed that, you go out to the movies our buy yourself some stationery or the new CD you love. Or maybe you just relax for a day and try not to think about studying.
- Avoid expectations! Don´t tell yourself that you have to get a certain grade. Just do your best and it will be enough.
- Make sure you don´t plan to much for a day. Otherwise you will feel overwhelmed which again can trigger you. So be pessimistic when making the plan for that day and the plan will turn out realistic. Trust me, it works most of the time.
- Spend your breaks with things that calm you and where you know that they won´t trigger you.
- Don´t have a set schedule when you will take breaks and when you will study. Take a break when you need one and don´t be to hard on yourself.
- Write on top of every page of your excerpts a line from a song or a movie, some kind of quote that will make you smile.
- Write down these quotes basically everywhere: one on every page of your planner, one in every study book you own, etc.
- Put cute stickers or printed pics basically everywhere. They will remind you of hope and light and of all the beautiful things in your life.
- Don´t look at what lies ahead of you but at what you have already accomplished.
- Eat food that helps your mental health: for example, avocado. Avoid lots of fat: it makes you feel tired and heavy which again can trigger a lot of bad emotions.
- Avoid too emotional music. Listen to songs that can´t trigger bad memories or thoughts.
- Don´t even start to study when you literally don´t feel like it. Instead, do something that improves your mental health of that moment: any hobby that helps you, a song, going for a walk, petting you dog or dog, talking to your fish, taking a nap, whatever…Once you are a bit more stable, start with an easy task that you can finish in short time. It will give you a feeling of success and therefore motivate you to get done more. Slowly intensify the difficulty of your tasks.
What not to do:
- There are people that can get really bad symptoms from caffeine, I know, it keeps you awake and coffee tastes nice and everything. But if you have issues with your mental health, please be careful! It can literally cause you some kinds of short-time hallucinations. Also, and that is a problem for even more of us, it makes you feel more awake then you are; you won´t feel it early enough when your body gets tired to prevent your mind from getting tired. And therefore, it is way harder to avoid triggering your mental illness.
- Don´t isolate yourself, at least not after you finished for that day. Isolation harms us so badly. Even if it´s no deep talk about your feeling, just talking to your friend about what you achieved today or about your plans for the next holidays can help a lot. Communication and social interaction DO help us, even when we feel sociophobic – but you have to be careful and avoid toxic people.
- Often times, bright cold white light can give you not only a headache but might trigger negative emotions. We associate cold white light with hospitals, with strict offices, with tough university classes. When we see these lights during our study time, all these associations are triggered – and with them, lots of negative emotions.
- Never compare yourself with what others get done. Compare yourself with your former self and try to improve. But even if you don´t, remember that you are always doing your best – and that is always enough!
