Hogyan tanulj, ha a mentális egészségeddel küzdesz?

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Mental health is often overlooked as a learning challenge but in reality, your state of mind impacts learning ability in several ways.

Exam season can feel overwhelming, especially when mental health struggles add another layer of difficulty. While the pressure to succeed is high, sometimes focusing on studies feels impossible. 

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Things to keep in mind:

You’re not alone, and you can get better. Mental health challenges are common, and there's a path to feeling better. 🌼

You can still make progress in your studies, even with low motivation, anxiety, or feelings of hopelessness. 🤞

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In this blog post, we share some tips on how to ease the mental load and improve the focus on your studies even when you’re not feeling your best.

Let’s see!

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How does mental health affect your learning?

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The truth is, your mental state and your ability to learn are deeply intertwined. 

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Neurotransmitters like dopamine and serotonin (crucial for focus, motivation, and memory consolidation) can be significantly impacted by stress and anxiety.  Chronically elevated cortisol levels (the stress hormone) can impair your brain's ability to form new connections, making it harder to retain information.

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Here are some ways poor mental health affects you and your ability to study:

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Reduced focus and concentration 😓

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Conditions like anxiety and depression can make it difficult to focus on tasks and retain information. Constant worry or negative thoughts can disrupt the ability to concentrate on lectures or reading materials.

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Decreased motivation and engagement ☁️

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Low mood or feelings of hopelessness can take away your motivation to learn and participate in class. You may struggle to find the energy or interest to complete assignments.

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Sleep disruptions 😴

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Many mental health conditions, especially anxiety and depression, can lead to sleep problems. Without sufficient sleep, the brain has difficulty consolidating memories and forming new connections, which is crucial for learning.

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Negative self-esteem 🫥

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Mental health challenges can ruin self-confidence, leading to thoughts like "I can't do this" or "I'm not smart enough." 

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This negative self-talk can hinder your willingness to try new things or persevere through challenges. 

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Social difficulties 😨

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Some mental health conditions can make social interaction difficult, impacting your ability to participate in group projects, ask questions in class, or build relationships with classmates who can be a source of support.

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What can you do when you need to study but you’re struggling with your mental health?  

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The basics: Make sure to eat 🍲 and sleep 🛏️ as well as you can 

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Many people forget that what you eat impacts your brain. Avoid sugary snacks and processed foods that can lead to blood sugar spikes, which then cause energy crashes and mood swings. 

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Try to eat foods that promote brain health like whole grains, fruits, leafy vegetables, and lean protein, and food rich in omega-3 fatty acids like sardines and nuts. These provide sustained energy and keep you feeling sharp throughout your study sessions. 💪

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Sleep deprivation disrupts the brain's emotional processing centers. This can lead to increased irritability, difficulty managing stress, and higher vulnerability to anxiety and depression. 

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Sleep is essential for memory too. While you're learning, your brain forms new connections and pathways. During sleep, these pathways are strengthened, solidifying your memories and making them easier to recall. Sleep deprivation impairs this process, making it harder to focus, learn new information, and retain what you've studied.

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Exercise 🏃

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You’ve probably heard this a hundred times, but exercise is key to mental health! Regular exercise triggers the release of endorphins, naturally elevating your mood.

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It can also boost neurotransmitters like serotonin, which regulates mood and sleep. This biochemical shift helps you fight symptoms of depression and anxiety. Additionally, exercise promotes neurogenesis, the growth of new brain cells, enhancing cognitive function and improving memory.

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Even if you’re on a budget and can’t afford a local gym, going for a run or a long walk can make a huge difference!

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Focus on one step at a time ✅

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A large project combined with an approaching deadline is just going to give you more anxiety. Break it down!

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While you still have time, try using a planner, a calendar, or a visual app to create a study schedule with mini-deadlines for each step. Setting realistic goals keeps you motivated.

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Come up with a daily or weekly schedule that incorporates study sessions, breaks, and time for activities you enjoy. Sticking to a routine provides a sense of structure and control, especially when your mental health feels unpredictable.

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Here's the science behind the strategy: Completing tasks triggers the release of dopamine, a neurotransmitter associated with reward and accomplishment.  🌟

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➕ Bonus tip: Consider using a study app like Voovo. It helps you personalize your schedule, telling you exactly what and when to review to maximize recall. Take the pressure off and focus on what matters — learning and achieving your goals!

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Change the scenery to boost focus 🌳

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Our brains crave new experiences! If you’re tired, try to switch up your study environment to re-energize yourself and improve concentration. 

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Explore different options to find what works best for you. Maybe it's a quiet corner in the library, a study room at home, or even a local coffee shop with a calming buzz.  

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For some, nature can be the key – try a park bench with the sounds of birds or a quiet spot around water. Find an environment that minimizes distractions and maximizes your focus. 

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Positive reinforcement is key 🌟

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Celebrate your accomplishments — even the smallest ones, like completing a study session or finishing a chapter. You can acknowledge your efforts with a reward, like a (heatlhy) snack, watching your favorite show, or spending time with loved ones. 

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The key is to get away from studying and do something nice for yourself once in a while. 

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Switch boring textbooks to more enjoyable ways to study ☀️

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When the world outside seems a bit gloomy but you still need to study for an exam, try to find more enjoyable ways to learn, instead of using traditional textbooks. 

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One way to make studying more fun is studying with friends. If you have a chance, it’s definitely worth a try! 👥

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Study apps are also a great option. They transform learning into an engaging experience with rewards and positive reinforcement, helping you retain information in a fun way. 

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Digital flashcards are a great example. With features like gap learning and spaced repetition, they can transform studying into an engaging experience, boosting information retention for those who find textbook reading difficult. 

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➕ Bonus tip: You can turn any text into flashcards, and create diagram cards and voice cards with AI in under 10 seconds with Voovo. The perfect option when studying feels like a chore!

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Ask for help if needed 💚

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Talk to professors about accommodations like alternative deadlines or extended test times. 

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If you have the chance, you can also reach out to your school psychologist. They specialize in helping students navigate academic challenges and can give you personalized advice. 

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Remember: While digital tools are great, setting time limits is crucial. Striking a balance between screen time and other activities is essential for overall well-being and focus.

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We hope you found this useful! Let us know if you have helpful tips for students who struggle with mental health. 

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Make studying more enjoyable with Voovo! Download it for free from the App Store or Google Play! 

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