Stress and anxiety can affect anyone during their studies, but for neurodivergent learners, these feelings can present unique challenges.

Whether you're preparing for exams, managing coursework, or balancing work and study, understanding how stress manifests and having practical strategies to manage it can make all the difference.

Recognising the signs of stress and anxiety

Understanding how stress shows up in your life is the first step towards managing it effectively. For neurodivergent learners, stress and anxiety can manifest in various ways.

A few examples include:

Exam anxiety and avoidance: You might find yourself procrastinating on revision or avoiding certain topics altogether. This often stems from feeling overwhelmed rather than a lack of motivation.

Perfectionism and pressure: Setting exceptionally high standards for yourself can lead to guilt when you don't meet your own expectations. Remember, "failure is the first attempt at learning."

Concentration difficulties: Struggling to focus or retain information can be both a cause and effect of stress.

Physical symptoms: These might include heavier breathing, nausea, heart palpitations, headaches, or tense muscles.

Changes in routine: Look out for disrupted sleep patterns, appetite changes, or increased masking fatigue.

Time management challenges: Feeling like there aren't enough hours in the day can compound stress levels.

Recognising these symptoms in yourself is an important step. You're not alone in experiencing them, and there are proven strategies that can help.

Time managing techniques for successful studying

Effective time management can significantly reduce stress.

The Pomodoro technique (and its reverse)

The traditional Pomodoro technique involves studying for 20-25 minutes followed by a five-minute break. This can work well if shorter bursts of focus help manage your anxiety.

However, some neurodivergent learners benefit from the reverse Pomodoro technique: studying for 45-90 minutes when deeply focused, then taking a break. The key is working out how long you can realistically concentrate before stress-led thought processes kick in. It's all about your own productivity patterns.

Creating a structured study plan

Consider using AI tools like ChatGPT to generate customised study plans. For example, you might ask for: "A four-week study plan for [your module], studying 1.5 hours on weekdays and three hours on weekends, designed to be anxiety-friendly."

Using AI tools to help you plan your studies may require some trial and error, but it can be incredibly useful. Don’t be afraid to include any challenges you have in your prompt. For example, if you struggle with concentration - mention it! No study plan is a one-size fits all solution.

You can also reach out to your Progressional Advisor or the Academic Support at Kaplan for any content-related requests via your MyKaplan portal.

If you seek additional learning support, you can also email als@kaplan.co.uk for guidance.

Prioritisation systems

Try the critical path method: categorise tasks as must-have, should-have, or need-to-review. Alternatively, use a red-amber-green system to prioritise your workload.

Ticking items off a list provides a sense of satisfaction and helps you track progress. Just remember to set realistic targets - ask yourself if your goals are overambitious and adjust accordingly.

Building a sustainable routine

Establishing a routine can provide structure and reduce daily decision-making stress:

• Identify your energy peaks: schedule more challenging tasks for when you feel less stressed and have higher energy levels.
• Prioritise one task at a time: multitasking often increases stress rather than reducing it.
• Use planners and schedulers: tools like Microsoft Insights or Google Calendar can help you schedule focused time blocks and avoid burnout.
• Permission to pause: tell yourself you can stop if you need to. For example, "If I don't feel right, I'll take a break." This removes unnecessary pressure.

Creating your ideal study environment

Your physical environment significantly impacts your ability to manage stress:

Designate a study space: Having a specific area for studying helps your brain associate that space with focus and learning.

Keep it clutter-free: Too many visual distractions can be overwhelming. Use different coloured post-it notes sparingly, and clear your desk when it's time to study.

Reduce distractions: Put your phone in another room or use 'Do Not Disturb' mode. If you get distracted during study sessions, make a note of what's distracting you so you can address it later.

Consider sensory needs: Noise-cancelling headphones or Loop earplugs can help if you're sensitive to sound.

Organisation tools and techniques

Staying organised reduces cognitive load and anxiety:

Visual schedules and planners: Use four or five key colours to colour-code different subjects or task types.

Break down tasks: When something feels anxiety-inducing or overwhelming, break it into smaller, manageable steps.

Energy mapping: Track when you have the most and least energy throughout the day, then plan your schedule accordingly.

To-do lists: As long as you can tick things off and keep track of progress, any system works. Find what suits you best.

Digital tools to support your learning

Technology can be a valuable ally in managing stress and staying organised. Some useful tools you could try include:

• GoblinTools: helps with organisation and formalising learning logs, which can reduce overall anxiety.
• Forest app: gamifies concentration with a tree-growing goal system.
• Habitica: similar to Forest, but with additional reward features.
• Natural Reader: text-to-speech software that can reduce reading fatigue.
• Read&Write: provides literacy support tools.

Prioritising your well-being

Your physical and mental health directly impact your ability to process information and manage stress:

• Nutrition and hydration: Regular, balanced meals and staying hydrated support cognitive function.
• Sleep: Prioritise consistent sleep patterns—quality rest is essential for memory consolidation and stress management.
• Support network: Don't hesitate to lean on family and friends during challenging times.
• Physical activity: Even short walks can help reduce stress hormones and improve focus.

Support available at Kaplan

You're not alone on your study journey. Our Inclusion Team can help you succeed. Whether you need guidance on study strategies, want to discuss reasonable adjustments, or need help with digital tools, reach out to als@kaplan.co.uk.

Remember, managing stress as a neurodivergent learner isn't about eliminating it entirely - it's about developing strategies that work for you. Experiment with these techniques, be patient with yourself, and celebrate small victories along the way.

Your success matters to us, and we're here to support you every step of your learning journey.