Understanding and managing anxiety can be done through positive self-talk, mindfulness practices such as meditation and yoga, and setting realistic goals for students to improve their mental well-being and perform their best in high-stress environments academically and athletically. Medline Plus, a highly credible medical website describes anxiety as, “a feeling of fear, dread, or uneasiness” and unfortunately, these feelings describe many students globally in educational settings. The two most common anxieties students feel in school are performance anxiety or anxiety from parental or self-expectations. While some experience anxiety with a rapid heartbeat, shaking, and other physical signals, many of those who have performance anxiety experience emotions that are not as physically apparent, such as overthinking and fear, which can significantly impact their ability to perform in any environment, especially in a stressful testing environment. 

According to Ms. Francie Weinberg, the Pine Crest Upper School Counselor, a “lot of anxiety comes from managing realistic expectations; school, so many classes, after-school activities, etc., and when students expect perfection, it is no wonder that they’re anxious. To relieve this, setting and maintaining realistic expectations is one of the best ways to manage feelings of anxiousness.”  This type of anxiety that stems from self-expectations is called perfectionism and, when blended with anxiety, can have numerous impacts on our mental and emotional well-being. According to Verywellmind, a website that supports scientific data and bases its claims and information on original data, research, and studies, “Perfectionism is usually the result of trying to live up to an internal ideal, but it can also be motivated by fear, such as worrying about how others perceive you.” 

So, how can we learn to change or adapt our behaviors and mindsets to become the best version of ourselves? Well, negative thoughts and low self-esteem play a big role in anxiety, so simply telling yourself that you are enough and having faith in yourself can lead to increased positive emotions of confidence, resulting in less stress and fear. Additionally, meditation and yoga are proven to be the best cures for anxiety, and according to staff at the Mayo Clinic, “Meditation is a type of mind-body complementary medicine. Meditation can help you relax deeply and calm your mind. During meditation, you focus on one thing. You get rid of the stream of thoughts that may be crowding your mind and causing stress. This process can lead to better physical and emotional well-being.” 

In all yoga practices, deep breathing is key to achieving a cleansed mind, body, and soul. By practicing deep breathing, even if it is not in a yoga practice, you are teaching your body to wind down and focus on one thing, your breathing. By making your breathing rhythmic and counting breaths in and out, you are loosening your body, therefore teaching your body to let go of stress in your muscles. Doing these practices consistently and making sure you take time to relax and you’re not overworking yourself is of utmost importance for overall health and well-being. 

As a student in a high-stakes environment, I understand as equally as everyone else the anxiety and fear we undergo in our school; however, Charlotte Jordan ’26, a student at Pine Crest since middle school, said, “Some ways to cope with anxiety is by listening to music, and taking time away from studying to relax.” 

Isabella Sangha ‘26, a student-athlete, said, 

“To deal with anxiety for tests or games in sports, I remind myself of all the hours I spent in the gym or at home preparing for the test and that helps calm me down. Knowing that I did everything I could and needed to do helps me get in the right mindset to perform at my best ability. Remind yourself that the results are something you are not able to control if you did everything you could have done, and each experience helps you with the next.” 

Overstudying, despite knowing you have studied everything, is a definite red flag of anxiety and can cause an individual to feel overwhelmed. Reminding yourself that what you have done is enough is extremely important for your body to be calm and prepared for anything. 

While any form of anxiety can be frustrating, understanding what you are facing and what changes you have to make to yourself or your lifestyle will be your key to understanding and managing anxiety.

Cited Sources:

Mayo Clinic

VeryWellMind

Medline Plus 

Positive Psychology