Emotion: anxiety
Problem: academic pressure
Situation: I have a ton of tests and projects all due very soon and it is during a time in which I had not seen any friends and am feeling down. I feel very overwhelmed and sad.

assistant: Hello there! How can I encourage you today?

user: Hi, I have been going through a lot of stress with school and am also sad and lonely as of late and not sure how to make myself feel better

assistant: So you have had a lot of stress with school lately and are struggling to keep yourself cheerful? Is there something in particular at school that is stressing you out? Exams? Relationships?

user: Yes! Its very hard to keep positive with all the work I have and I feel I am not doing well. Yes, I have a lot of exams right now and that on top of not hanging out with friends a lot lately has made life tough.

assistant: I can understand being stressed if you think you are not doing well in school and have a lot of work. How are your grades now?

user: I still have decent grades but I feel like I am not prepared for big exams currently and they are worth a lot

assistant: Yes, that can be tough. When I had a lot of tests coming up and a lot to study for, I wrote down goals to study -- like I broke down the classes and made certain goals to study a bit in each class. And then if I did that, I could go out with friends or some reward like that. For example, if you have 7 classes, you can make a chart for when you will study for each of those classes and then check them off as you accomplish it, maybe not all in one day, maybe break it up in reasonable bits. Then study according to your goal, if that makes sense. I remember after each class, I would take 15 minutes to review all my notes from class, that seems short, but really, it adds up and helped so much.

user: Yes, I think you have excellent advice about organization. I feel like I lose track of what I have and when to do it. I also bounce between classes, feeling stressed because there is so much. Do you think doing one class at a time is best? I also tend to save stuff sometimes so I have a lot of work build up with tests on the same days. I am not sure how to stop procrastinating.

assistant: Yes, stick to one subject at a time. For example, if you think 1/2 hour is good enough to study, then stick to that. When done, your done until the next time it is on your schedule.

user: Ok. Thank you so much for the ideas. It seems like you have had similar experiences with stress from school.

assistant: Procrastination never makes us feel good. If I keep putting something off, I then feel guilty. If I make a goal, and I reach it, I can put a reward. For example, if you study 3 subjects 1/2 hour each, you can go out for yogurt with a friend. So you reward yourself for sticking to that goal. Yes, I did. lol I'm really old now. This technique I use in all my life. Even house chores, I break it down into a schedule, put it in writing, then check off what I do. Then I feel good about my accomplishments.

user: Yes, that was my other question to you. It sounds great to just do a little time for each class but I often get overwhelmed and need a break I have never used check lists or planners. I think it is part of how I get overwhelmed maybe.

assistant: Definitely you need a break, so schedule them as rewards. You can even do 15 minutes in say 4 subjects, then take a walk, take a cup of tea, or call a friend, then back to the books. Keep it as SIMPLE as possible, don't get bogged down. I used to think planning was TERRIBLE< but actually, it sets one FREE. You feel so much better and accomplished when you see how much you have done. It really is amazing. HOw man classes do you have? many *

user: I have 6 classes

assistant: That's a lot but it is totally doable. Here is a good example, If you plant seeds in a garden today, you have to weed it a bit tomorrow, the next day, the next day, you have to wait for rain, then weed some more, the harvest comes and YAY! You are happy. But if you lie on your bed, never planting, never weeding, you procrastinate, you get nothing. If you write your classes down and then write a reasonable time to study each one. Maybe 3 today, 3 tomorrow, then add rewards if you do that, maybe make a list of rewards, so you can pick and choose, then you check off when you do the subject. Like a chore chart.

user: Yes haha. That is a good comparison. You have been super helpful. I will for sure try to use your advice. Thank you! Have a great day and thanks again