Jordan Rodriguez

Health Education

2023 December 3

Combating Stress

Katya, a diligent freshman with a 3.0 GPA, is facing severe test anxiety, particularly

before her chemistry exam, crucial for maintaining her scholarship. Despite her efforts, she

doubts their efficacy, leading to heightened stress and, eventually, a panic attack. With the exam

looming in two days, Katya is seeking assistance to cope with her anxiety and improve her

chances of success. In a situation akin to Katya's, seeking professional help would be a wise

choice. Recognizing that anxiety is affecting academic performance and overall well-being,

consulting a mental health professional can provide effective coping strategies and support. My

personal experience has taught me that acknowledging and addressing mental health challenges

is a sign of strength, and seeking help is a proactive step towards self-improvement.

To address Katya's severe test anxiety, a multifaceted approach is recommended. Seeking

professional assistance from a mental health professional, such as a counselor or therapist, is

crucial. Cognitive-behavioral therapy (CBT) is a well-established and effective intervention for

tackling test anxiety. According to “The Moderating Role of Positive and Negative Affect on the

Relationship between Perceived Social Support and Stress in College Students” Civitci, Asm

states “One of the important sources that students use to cope with stress is social support" (4).

This therapeutic approach focuses on identifying and altering negative thought patterns, helping

individuals like Katya reframe their perceptions and develop healthier cognitive habits. In

addition to professional assistance, adopting health-focused strategies can significantly alleviate

anxiety. Encouraging Katya to incorporate regular exercise, ensure sufficient sleep, and maintain
a balanced diet is essential for promoting overall well-being. Research consistently shows the

positive impact of these lifestyle factors on mental health. Furthermore, introducing mindfulness

and relaxation techniques, such as deep breathing or meditation, into her daily routine can equip

Katya with valuable tools to manage stress more effectively.

Cultivating optimism is another crucial aspect of addressing test anxiety. Following the

principles of the "Learned Optimism" article developed by psychologist Martin Seligman, He

states “Optimism is a key part of anxiety and crucial to improvement” (6). This involves

disputing pessimistic thoughts, attributing setbacks to external factors rather than personal

shortcomings, and actively recognizing and celebrating achievements. Positive affirmations and

visualization exercises can complement this approach, reinforcing a positive mindset and

fostering resilience in the face of academic challenges. Finally, forming realistic expectations is

paramount for Katya's academic success and mental well-being. Encouraging her to set

achievable goals, break down tasks into manageable steps, and develop effective time

management skills can mitigate stress associated with academic demands. Regular check-ins

with academic advisors and engaging in realistic self-assessment can provide valuable insights,

helping Katya align her expectations with her capabilities and navigate the challenges of each

semester more confidently. By implementing these recommendations, Katya can develop a

comprehensive strategy to manage her test anxiety and improve her overall academic experience.

In conclusion, Katya's scenario highlights the pervasive impact of test anxiety on

academic success and mental well-being. My personal experience underscores the importance of

seeking professional help when facing such challenges. Recommendations, grounded in research,

emphasize a holistic approach to mental health, encompassing professional guidance,

health-focused strategies, optimism cultivation, and realistic expectation-setting. As a football

player, the camaraderie and teamwork involved in the sport have further reinforced the

significance of social support. Teammates, coaches, and support staff form a cohesive network

that extends beyond the field, providing a sense of belonging and a support system during both

triumphs and challenges. This resonates with findings in "The Moderating Role of Positive and

Negative Affect on the Relationship between Perceived Social Support and Stress in College

Students," emphasizing the pivotal role of social connections in mitigating stress. incorporating

health-focused strategies, maintaining optimism, and setting realistic expectations, as well as

cultivating a robust support network, are integral components of a comprehensive approach to

mental well-being. Drawing parallels between my own experiences as a collegiate athlete and the

recommended strategies reinforces the effectiveness of such an approach, not only in overcoming

academic challenges but also in promoting overall mental health and resilience.