Find a relaxation technique that works well for you. This may include repeating a specific phrase to your self such as "I am calm, at ease, have an open mind," as suggested by Greenfield Community College. Another relaxation technique that often works for students is visualization. Picture yourself taking a test or handing in the assignment and receiving good grades.
Reward yourself during and after a study session. Academic anxiety can cause study avoidance and procrastination. Before you begin to study, decide on a goal and reward. For instance, you may reward yourself with a short walk after studying for an hour.
Breathe deeply. Inhale through your nose, hold the air in two to three seconds, then exhale through your mouth. This technique will help with some of the physical symptoms of academic anxiety such as nausea or sweating.
Write in a journal when you have negative thoughts about studying or assignments. Some students with academic anxiety repeat negative phrases to themselves such as, "I'll never understand this material." These thoughts hinder study and are self destructive. Right down the negative phrases in your journal, close the book and visualize them disappearing.
Post visual images that will help you keep a positive outlook on your studies. Pin a recent assignment with a good grade on your bulletin board. Jot down some notes to yourself such as, "I can do this!"
Redirect your activity when you find that you have been distracted by external factors such as watching the clock, staring into space or losing focus. Once you realize that you have been exhibiting this behavior, tell yourself to get back on task and use your visualization techniques if needed.
Recruit friends or family members to help you. Make yourself accountable to a study buddy to keep you on task. Have your buddy check up with you to make sure that you are not procrastinating or letting your academic anxiety take control.
See a therapist or counselor if you are unable to find relief from your academic anxiety. Sometimes, past events or trauma can lead to anxiety. Your therapist will be able to suggest more techniques and help you to improve the efficiency of the techniques you have already learned.