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How to Study Effectively When You’re Dealing with Mental Health Challenges
Balancing college coursework is challenging enough, but when you’re navigating mental health struggles, it can feel overwhelming. Whether you’re experiencing anxiety, depression, ADHD, or another condition, it’s important to know that you’re not alone—and that there are ways to study effectively, even on tough days.
Study strategies are crucial in overcoming these challenges and adapting to the increased demands of college coursework. At Integrated Counseling and Wellness in Rexburg, we’re here to support you in both your mental health journey and academic success. Here are 10 strategies to help you study when mental health challenges feel like a barrier:
1. Start with Compassion for Yourself
When dealing with mental health challenges, your first step should be acknowledging your needs and treating yourself with kindness.
- Set Realistic Expectations: It’s okay if your energy or focus isn’t where you want it to be. Adjust your workload to match your current capacity.
- Prioritize Mental Health First: Make time for self-care, therapy, or other wellness activities before diving into studies. You can’t pour from an empty cup.
- Acknowledge Small Wins: Even completing a single task—like organizing your notes—deserves recognition. Progress, no matter how small, is still progress.
- Practice Self-Compassion: Remind yourself that struggling doesn’t mean failing. It’s part of the journey.
2. Understand Your Learning Style
Understanding your learning style is crucial to developing effective study habits. Everyone learns differently, and what works for one person may not work for another.
There are several learning styles, including visual, auditory, and kinesthetic. Visual learners thrive on images and diagrams, auditory learners excel with sound and music, and kinesthetic learners benefit from hands-on experiences and movement.
To discover your learning style, experiment with different study methods and observe what resonates with you. Do you grasp concepts better through reading, listening, or doing? Do you prefer to study alone or in a study group? Once you identify your learning style, you can tailor your study habits to fit your needs.
For instance, if you’re a visual learner, incorporate diagrams and charts to simplify complex concepts. Listening to lectures or educational podcasts can enhance your understanding if you're an auditory learner. Kinesthetic learners might find hands-on activities and experiments more effective for retaining information.
Understanding your learning style can help you develop study habits that align with your strengths, making it easier to retain information and succeed.
3. Create a Flexible Study Routine
An adjustable, manageable routine can provide structure without adding unnecessary pressure.
- Use a Timer: The Pomodoro technique (25 minutes of focus followed by a 5-minute break) is especially helpful when energy is low or focus is difficult.
- Schedule During Your Peak Times: If mornings are your best time mentally, study then. If evenings are better, lean into that.
- Break Tasks into Chunks: Instead of tackling an entire chapter, focus on a single section or topic. Small steps build momentum.
- Include Breaks for Wellness: Add short walks, breathing exercises, or sitting in the sun between study blocks. In Rexburg, a stroll around Porter Park, Nature Park, or even the BYU-Idaho Gardens can provide a mental reset.
4. Make Your Study Environment Work for You
Your environment can have a big impact on your ability to focus and stay calm.
- Minimize Distractions: Create a space that feels peaceful and organized. Eliminate distractions by turning off devices and using apps to limit distractions. Noise-canceling headphones or white noise can help.
- Find Comforting Spaces: If your dorm or apartment feels overwhelming, head to the library or a calming outdoor space like the gardens.
- Add Comfort Items: Soft lighting, a cozy blanket, or calming scents like lavender can make your space more inviting.
- Use Technology Wisely: Some apps can help you decompress before or during study sessions.
5. Tailor Study Methods to Your Mental Health Needs
Everyone studies differently, and your approach should support, not drain, your mental health.
- Go Digital When Needed: If you’re fatigued, use e-books, recorded lectures, or audio notes to reduce physical strain.
- Visualize and Simplify: Mind maps or charts can help simplify complex topics and make learning less overwhelming.
- Engage in Active Learning: If your mind tends to wander, try writing summaries or explaining concepts out loud to keep your brain engaged.
- Incorporate Active Studying: Engage with the material through interactive discussion and self-testing. Active studying can enhance understanding and retention by promoting active participation.
- Alternate Study Methods: Switch between reading, listening to lectures, or watching videos to avoid burnout.
- Utilize Retrieval Practice: Enhance learning by actively recalling information.
6. Build a Supportive Network
When mental health challenges make studying harder, lean on others for support.
- Join Study Groups: Collaborating with classmates can help you stay motivated and feel less isolated.
- Connect with Instructors: Professors are often understanding when students communicate their needs. Don’t hesitate to ask for extensions or accommodations.
- Share Responsibilities: Partner with a friend to split study materials and review each other’s notes.
- Seek Professional Help: If mental health struggles are interfering with academics, talk to Integrated Counseling and Wellness; our team of counselors can help you learn to manage your mental health.
7. Manage Energy, Not Just Time
Mental health conditions often affect your energy levels. Adjust your approach to match what feels manageable.
- Work During Energy Peaks: Study when you feel most alert and take breaks when energy dips.
- Practice Productive Rest: When you need a break, do something restorative like journaling, listening to calming music, or light stretching.
- Celebrate Effort, Not Perfection: Focus on the effort you’re putting in, even if you don’t get everything done.
8. Address Negative Thoughts While Studying
Mental health struggles often bring self-doubt or negative thinking, which can disrupt focus.
- Challenge Self-Criticism: When you think, “I’ll never understand this,” replace it with, “I’m learning, and it’s okay to take time.”
- Practice Mindfulness. Before studying, Take a few minutes to do deep breathing or grounding exercises to calm anxious thoughts.
- Use Positive Affirmations: Remind yourself, “I’m capable,” or “I’m doing my best.”
9. Overcome Obstacles
Despite your best efforts, you may still face obstacles that hinder your learning. These challenges can be internal, like procrastination or lack of motivation, or external, such as distractions or limited resources.
Break your study sessions into smaller, manageable chunks to tackle internal obstacles. This approach can help you stay focused and prevent feelings of overwhelm. Setting specific goals for each study session, such as completing a certain number of pages or finishing a particular assignment, can keep you on track.
Remember, overcoming obstacles is a normal part of the learning process. Don’t be too hard on yourself if you encounter setbacks—use them as learning opportunities to refine your study strategies and move forward.
10. Use Campus and Local Resources
If you’re struggling, don’t hesitate to access resources in Rexburg.
- Integrated Counseling and Wellness: We provide therapy and coaching for students navigating academic challenges alongside mental health needs.
- Local Study Spots: For a change of scenery, check out June’s Place or Kiwi Loco. Sometimes, studying in a different environment can make all the difference.
- Online Tools: Apps can keep you organized and make studying feel more manageable.
11. Plan for Self-Care as Part of Studying
Your mental health is just as important as academics.
- Prioritize Sleep: Late-night study sessions can feel necessary, but consistent sleep improves focus and mood.
- Stay Hydrated and Fed: Snack on brain-boosting foods like nuts or fruit while you study.
- Make Time for Joy: Balance studying with activities that bring you happiness, like painting, hiking around Rexburg, or spending time with friends.
12. Reviewing and Reflecting on Progress
Reviewing and reflecting on your progress is an essential part of the learning process. It helps you identify what you’ve learned, areas that need improvement, and which study strategies are most effective for you.
Set aside time each week to review your notes, summarize key concepts, and formulate questions to deepen your understanding. Reflect on which study strategies are working well and where adjustments might be needed. Celebrate your wins for the week.
By regularly reviewing and reflecting on your progress, you can make informed adjustments to your study habits, stay on track, and achieve your learning goals. This continuous cycle of improvement will support both your academic success and personal growth.
13. Reach Out When You Need Help
You don’t have to navigate the challenges of mental health and studying alone.
- Ask for Accommodations: Whether it’s extra time on tests or adjusted deadlines, accommodations exist to support you.
- Talk to Someone: If stress, anxiety, or depression feel unmanageable, reach out to a therapist or counselor. At Integrated Counseling and Wellness, we specialize in helping students find balance and achieve their goals.
- Stay Connected: Talk to trusted friends or family members about how you’re feeling. Sometimes, sharing your struggles can lighten the load.
College can be tough, but dealing with mental health challenges doesn’t mean you can’t succeed. By taking small steps, being kind to yourself, and reaching out for help when needed, you can make progress both academically and personally.
If you’re feeling stuck, stressed, or overwhelmed, Integrated Counseling and Wellness is here to help. Contact us today to schedule a session and take the next step toward a healthier, more balanced life.