Tips for calming anxiety and successfully conquering college admissions

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Introduction: The anxiety before the admissions storm

Just as every sailor feels anxious whenever they set out to the sea, measuring the unpredictable waves, the strong winds, and the tumultuous weather itself, every decision feels monumental. The college admission process feels like this for many applicants. Each application feels like a new wave, each essay like a strong gust of wind—both exciting and daunting.

For those who are entering the world of graduate admissions, the pressure to craft an ideal application, keep track of deadlines, and meet other expectations can easily lead to stress and anxiety attacks. During this time, understanding the meaning of anxiety becomes crucial as applicants battle moments of self-doubt and overthinking loops. Having gone through graduate admissions myself, I am writing this guide to share some practical advice for managing anxiety issues and exploring anxiety management techniques that might help you stay calm and focused.

What is Anxiety?

Understanding its impact and how it manifests

Anxiety definition: a state where one feels uncomfortable and is often accompanied by physical symptoms such as high palpitations, sweating, and muscle tension. Additionally, it is characterized by feelings of worry, nervousness, and fear that can disrupt/ interfere with daily life (American Psychiatric Association, 2013).

Anxiety In high-stress situations such as the admissions process, students tend to experience anxiety issues that can affect their sleep, focus, and overall wellbeing. Recognising these symptoms early on permits an individual to take preventative steps and create an anxiety care plan to cater to their needs.

Common Triggers of Anxiety During Graduate Admission

Graduate program application process comes with it's own set of hurdles, especially the pressure to succeed and the uncertainty about outcomes and fear of rejection can lead to anxiety. Here are some triggers to look out for that applicants tend to face during this process:

1. Uncertainty about acceptance: Not knowing the outcome can be difficult even in any normal situation, but in a graduate admission, these feelings of uncertainty can escalate every quickly. Instead of focussing on the unknown, focussing on the known - like working on applications - can provide relief.

2. High expectations: Often it is not just the individual that expects their application to be successful, but it is also the others around them. Having this self-imposed pressure coupled with pressure from our surroundings can cause anxiety issues. Instead of creating unrelatisitc standards for yourself, be grounded. Surround yourself with individuals that will give you space and time instead of cornering and pressuring you to control the unknown.

3. Time management: Probably, the toughest hurdle during the college admission process is time management. Balancing application tasks alongside personal life and for some, their current coursework, can become overwhelming. Creating realistic timelines well in advance can help applicants stay organised and reduce their anxiety.

Strategies for managing anxiety during the college admissions process

1. Create an anxiety Care Plan

   Creating an anxiety care plan can be very helpful for maintaining mental wellness. This plan includes techniques that can re-direct your focus and help you relax - for instance, deep breathing exercises, muscle relaxation, and regular exercises. Setting aside time for yourself to relax can reduce the intensity and frequency of anxiety attacks (National Institute of Mental Health, 2022).

   Example: In case you feel overwhelmed by multiple application deadlines, allocate specific days for each task. For instance, drafting essays on Mondays and Fridays to fill out forms. This structure allows one to focus on one task at a time and reduces the possibility of tackling everything simultaneously.

2. Consider meditation and mindfulness

   Mindfulness techniques such as meditation can help one stay present and prevent overthinking loops. Regular mindfulness practices have displayed good results in reducing anxiety symptoms, as they help the brain focus on the present instead of worrying about the "what ifs" (Hölzel et al., 2011).

   Example: Everyone feels anxious about whether their application is good enough, so instead of revisiting and rethinking every detail, take some time to do a simple breathing exercise: inhale for four counts, hold for fours, and then exhale for six. This helps reorient your focus and reduce lingering anxiety issues.

3. Seek professional support when needed: If anxiety issues do become overwhelming, consulting a professional can provide invaluable insight and guidance regarding coping tools or medication if required. Especially, individuals dealing with long-term anxiety and high-stressful situations might find therapy helpful.

   Example: If you have experienced multiple anxiety attacks, or reoccurrence of anxiety while preparing the applications and it has disrupted your daily routines quite a lot, then consider reaching out to a counselor or a therapist. They can work with you to develop strategies to help you through this stressful time and may even suggest joining group sessions for additional support.

4. Limit Perfectionism: Many applicants struggle to contain their perfectionism tendencies, leading to unnecessary stress. It is important to remember that the admissions committee is looking for well-rounded and authentic candidates, not ideal ones. Setting realistic expectations and focusing on personal growth rather than presenting an impeccable picture will help reduce anxiety overall.

   Example: While writing personal statements, one might feel the urge to continue revising it again and again, wanting to perfect their quality with each revision. Instead of wasting your time reading countless times, set up a timer and allow yourself one or two revisions to pass. After that, shift your focus to another part of the application that you might need to work on. This will help you avoid spiraling into perfectionism-driven anxiety.

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Handling anxiety: techniques to calm your mind

Through empirical research, there have been several techniques that have been identified to regain control through an anxiety attack. Here are some of these methods:

1. Butterfly tap method: This is a simple yet effective technique that is often utilized during moments of heightened anxiety. This method involves crossing your arms over your chest and lightly tapping each shoulder alternatively. Providing bilateral stimulation, this rhythmic movement activates both hemispheres of the brain which brings a sense of calm and balance (Shapiro, 2017).

2. Progressive Muscle Relaxation (PMR): This technique involves systematically tensing and then releasing different muscle groups within the body. This practice has been shown to reduce anxiety as it encourages the body to relax physically, helping calm the mind (Jacobson, 1938; Bernstein & Borkovec, 1973).

3. Diaphragmatic breathing: Also, known as deep belly breathing, is a technique that engages the diaphragm to allow full oxygen exchange. This type of breathing activates the body's relaxation response which helps in slowing the heartbeat and lowering the blood pressure, thus, reducing symptoms of anxiety. Jerath et al. (2015) found that utilizing this technique can help reach a calm state quickly during an anxiety episode.

Conclusion: Staying Grounded Through the Admissions Process

The graduate admissions journey is very challenging, but with the help of empirical practical tools and an intentional approach, one can minimize and manage anxiety successfully. By understanding what anxiety is, and its identifying triggers, one can take proactive steps to maintain good well-being. Whether it is through the creation of an anxiety care plan, seeking professional help, or incorporating mindfulness practices, each strategy contributes to a balanced and positive experience.

FAQs

1. Are there natural remedies or supplements that help with anxiety? Some natural remedies such as herbal supplements (chamomile, or valerian root) may reduce mild anxiety symptoms. However, it is important to consult a healthcare professional before taking any of these supplements as they might interact with other medications or cause side effects.

2. Is it common to continue to experience anxiety even after submitting applications? Yes! Many students experience post-submission anxiety and worry about outcomes. Practicing self-compassion and staying engaged in other positive activities can help palliate these feelings.

3. How can I manage anxiety about choosing the right graduate program, especially with so many options available? With the different variety of programs available, it is quite common to feel flustered and overwhelmed by the decision. To find the right choice, researching each program thoroughly by setting timers for each research can significantly reduce stress and help one make a decision quicker. Considering personal priorities such as location, cost, and faculty can help palliate anxiety and clarify your decision-making process.

References

• Bernstein, D. A., & Borkovec, T. D. (1973). Progressive relaxation training: A manual for the helping professions. Champaign, IL: Research Press

• Harvard Health Publishing. (2021). Relaxation techniques: Breath control helps quell errant stress response. Harvard Medical School. Retrieved from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

• Hölzel, B. K., Carmody, J., Evans, K. C., Hoge, E. A., Dusek, J. A., Morgan, L., … & Lazar, S. W. (2011). Stress reduction correlates with structural changes in the amygdala. Social Cognitive and Affective Neuroscience, 5(1), 11–17. https://doi.org/10.1093/scan/nsp034

• Jacobson, E. (1938). Progressive Relaxation. Chicago: University of Chicago Press.

• Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107–115.

• National Institute of Mental Health. (2022). Coping with anxiety: Strategies and techniques for daily practice. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders

• Shapiro, F. (2017). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). New York, NY: Guilford Press.

• Vonderlin, R., Biermann, M., Bohus, M., Lyssenko, L., & Stiglmayr, C. (2020). Mindfulness-based programs in the workplace: A meta-analysis of randomized controlled trials. Mindfulness, 11(7), 1579–1595. https://doi.org/10.1007/s12671-020-01328-3