{"id":2252,"date":"2023-03-13T13:08:06","date_gmt":"2023-03-13T20:08:06","guid":{"rendered":"https:\/\/ecampus.oregonstate.edu\/news\/?p=2252"},"modified":"2024-07-24T11:33:04","modified_gmt":"2024-07-24T18:33:04","slug":"how-to-reduce-online-class-anxiety","status":"publish","type":"post","link":"https:\/\/ecampus.oregonstate.edu\/news\/how-to-reduce-online-class-anxiety\/","title":{"rendered":"How to reduce your anxiety in online classes"},"content":{"rendered":"

\"Text<\/p>\n

Navigate your student experience a bit more smoothly with 4 tried-and-true tips from an Oregon State Ecampus graduate<\/h2>\n

If you\u2019re anything like me, class anxiety is a real thing. Also, like me, I find it annoying, time-consuming and baffling. I still can\u2019t figure out why I get so anxious in class, why my heart pounds every time I speak up, why I dread papers and tests, and why I sometimes ruminate on something I\u2019ve said or an interaction I\u2019ve had.<\/p>\n

My logical self can assess the situation and realize I\u2019m a normal, appropriate, reasonably sane person, but my anxiety has quite a different story it\u2019s just dying to tell me. It\u2019s quite an epic story, but I have to remember it is just a story<\/em>.<\/p>\n

I\u2019m not a psychologist, a counselor or a trained specialist in class anxiety, but I can offer a few things I\u2019ve learned as an Oregon State University Ecampus student and in my graduate studies at Harvard that can help.<\/p>\n

Breathe<\/h3>\n

I always roll my eyes at this suggestion. I think, \u201cI\u2019ve been breathing this whole time and I\u2019m still anxious.\u201d How could something so simple help a problem so all-consuming and maniacal?<\/p>\n

But taking deep breaths and concentrating on those breaths reduces anxiety. When I slow down, take deep breaths and pay attention to my breathing, I feel better. This hasn\u2019t \u201ccured\u201d me, but it does help.<\/p>\n

Focus on learning class material instead of worries<\/h3>\n

For me, a lot of class anxiety revolves around my performance and my worth as a student: \u201cWill I do well on the test? Will my peers think I\u2019m foolish? Does the instructor think I\u2019m failing? Did I miss something in the reading that everyone else understands? How should I phrase the question so it makes sense? Why do I suddenly forget all the material I knew an hour ago? Why does it seem like everyone else is so comfortable and I\u2019m so anxious?\u201d<\/p>\n

These kinds of worries can be exhausting, making it more difficult to learn class material. When I catch myself in the anxiety loop, I acknowledge my worries and then try to turn my attention to learning<\/em>. I find that when I focus on what I want to know about the material, and not how I\u2019m performing, I relax and can more easily engage in my classes.<\/p>\n

I know this isn\u2019t always easy, but I do get some relief when I\u2019m able to do it.<\/p>\n

Balance school with other positive experiences<\/h3>\n

Take walks, get bougie lattes, spend time with loved ones, marathon your favorite shows. Seriously, take some breaks<\/em>. Remind yourself that you are more than your grades, your papers, your tests or your degree.<\/p>\n

This has been one of the hardest things for me to learn. I thought that the more time I spent studying, the better prepared I would be, which meant the less anxious I would be. I often studied 12 hours a day, even more during finals. This kind of studying has not proved to be ideal; it had actually made me more anxious.<\/p>\n

I\u2019ve found that taking a walk or connecting with a friend \u2014 anything that reinforces positive experiences outside of class \u2014 has improved my confidence inside the classroom, online and in person. Even laying down for 10 minutes can reset my body and mind so I\u2019m more relaxed and peaceful.<\/p>\n

Balance \u2014 another suggestion I thought didn\u2019t apply to me \u2014 has actually made things much better.<\/p>\n

Connect with your instructor<\/h3>\n

I\u2019ve found one of the best ways to reduce class anxiety is to establish a connection with the professor. Even a small connection can help. I\u2019ll go to office hours and introduce myself or ask a question. I\u2019ll send an email with questions about class materials or ask something about the syllabus and final projects, for example.<\/p>\n

When a class first starts, I\u2019m nervous to reach out to fellow students if I don\u2019t know anyone, but instructors are always available and happy to help. Connecting with instructors always <\/em>reduces my anxiety.<\/p>\n

So if you have class anxiety and are looking for ways to reduce it, try some of these suggestions. Class anxiety is exhausting. You deserve a break from all that extra work.<\/p>\n

\n

Monique Lanier is a freelancer who also has a long history in writing, acting and music as a writer and performer. She earned her Oregon State University bachelor\u2019s degree online and a master\u2019s degree in theological studies from Harvard University<\/a>. Read more about\u00a0<\/em>her educational journey<\/em><\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

<\/span> 3<\/span> minute read<\/span><\/span>If you\u2019re anything like me, class anxiety is a real thing. Also, like me, I find it annoying, time-consuming and baffling. I still can\u2019t figure out why I get so anxious in class, why my heart pounds every time I speak up and why I dread papers and tests. I\u2019m not a psychologist, a counselor or a trained specialist in class anxiety, but I can offer a few things I\u2019ve learned as an Oregon State Ecampus student and in my graduate studies at Harvard that can help.<\/p>\n","protected":false},"author":18,"featured_media":2253,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1,6,672,657,674],"tags":[591,30],"class_list":["post-2252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all","category-ecampus","category-learning-experience","category-resources","category-tips","tag-ecampus-at-a-glance","tag-student-success"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/ecampus.oregonstate.edu\/news\/assets\/Tips-to-reduce-class-anxiety-as-an-online-student-800x450-230308-v1.jpg?fit=800%2C450&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7BNSE-Ak","jetpack-related-posts":[{"id":1221,"url":"https:\/\/ecampus.oregonstate.edu\/news\/business-administration-student-shares-experience-traveling-while-earning-degree-online\/","url_meta":{"origin":2252,"position":0},"title":"Oregon State Everywhere: ‘The mountains are my classroom’","author":"Chris Clarke","date":"July 10, 2019","format":false,"excerpt":"\"I never thought I would have the opportunity to learn outside of a classroom. 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