Prepared by: Prof. Dr. Thanaa Bahaa El-Din Abdullah<br /><br />Anxiety and poor organization are among the biggest challenges facing university students during their academic journey. However, with some simple strategies, these challenges can be transformed into opportunities for success. This article summarizes the most important scientific techniques for managing anxiety and improving the quality of study.<br />Part One: Anxiety Management Techniques:<br />1. Deep Breathing (4-7-8 Technique)<br />- Method: Inhale through the nose for 4 seconds, hold for 7 seconds, then exhale through the mouth for 8 seconds.<br />- Benefit: Calms the nervous system and reduces heart rate.<br />2. Meditation and Mindfulness (Mindfulness)<br />- Method: Focus on the present by observing your breathing or surrounding sounds for 5–10 minutes daily.<br />- Benefit: Reduces negative thoughts related to failure or the future.<br />3. Cognitive Behavioral Therapy (CBT):<br />- Method: Replace catastrophic thoughts (such as "I'm going to fail") with realistic thoughts, such as "I'm prepared and I'll do my best."<br />- Benefit: Change negative thought patterns that increase anxiety.<br />4. Physical Movement:<br />- Method: Brisk walking or yoga for 20 minutes daily.<br />- Benefit: Stimulates the release of endorphins, which improve mood.<br />Part Two: Effective Study Techniques:<br />1. Spaced Repetition:<br />- Method: Review the material at spaced intervals (one day, three days, one week).<br />- Benefit: Enhance long-term memory.<br />2. Active Recall:<br />- Method: Test yourself on the material instead of rereading. For example, answer the book's questions without looking at the answers.<br />- Benefit: Increases the brain's ability to retrieve information.<br />3. Pomodoro Technique:<br />- Method: 25 minutes of focus... then 5 minutes of rest... then repeat the cycle 4 times... then a long rest.<br />- Benefit: Avoid burnout and increase productivity.<br />4. Mind Mapping:<br />- Method: Link main ideas with graphics or colors to facilitate memorization.<br />- Benefit: Activate the visual part of the brain.<br />5. Adequate Sleep:<br />- Method: Get 7–8 hours of sleep a night, especially after studying.<br />- Benefit: Enhances the consolidation of information in memory.<br />Part Three: General Tips for Combining the Two Techniques:<br />1. Start by relaxing before studying:<br />5 minutes of deep breathing to prepare your mind.<br />2. Divide Your Time: Use the Pomodoro Technique with breaks for light exercise.<br />3. Avoid Overload: Regular studying reduces last-minute anxiety.<br /><br />It's clear from the above that anxiety and studying are two sides of the same coin: the more you control one, the better the other. The above exercises are scientifically supported and can be easily applied. The key is repetition and patience.<br /><br />Sources:<br />1. American Psychological Association (APA). (2023). How to Manage Anxiety.<br />2. Brown, P. et al. (2014). Make It Stick: The Science of Successful Learning. Harvard University Press.<br />3. Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress.<br />4. Journal of Psychosomatic Research. (2018). The Impact of Breathing Techniques on Anxiety.<br />5. Tony Buzan. (2002). Mind Maps for Kids: An Introduction.<br /><br /><br />(ALMUSTAQBAL University is the first university in Iraq)