Emotion: anxiety
Problem: academic pressure
Situation: I am at my first semester in a doctoral program and have a lot to do at once and have been feeling very anxious in the past few weeks.

user: Hello

assistant: Good afternoon! What can I help you with today?

user: I've been feeling a lot of pressure and stress lately due to school

assistant: Oof, yes, school can be a tough situation. Are you close to the end of the semester? That can be both a relief and stressful, because a break is near, but all the exams and projects are due.

user: Yes, I am a little more than halfway done with the semester The thing is that I am in a doctoral program, so even though the semester is close to the end, I always need to continue working

assistant: Ahh, I see. That is a great deal of time and work. What are you studying?

user: It is... I am in psychology I have to work on my thesis on the side even with all of my classes and I have a hard time managing my time and keeping track

assistant: Time management can be very difficult with a normal class load, that sounds exhausting.

user: It is!

assistant: Do calendars help you at all? I am a super visual person, so calendars and planners are invaluable to me, as well as different colors of ink and labels so I can visually divide my attention Getting a million different colors of pens and highlighters changed my organization for the better.

user: I do keep a physical and electronic agenda, but I feel like even if I write down my tasks, I find a way to procrastinate which is what I am having trouble with

assistant: Also, setting clear boundaries for your study/work and relax times may help. I like to set a timer for, say, 45 minutes, and work/write/read/study for that long, then, I get a 10 minute break. I'll go outside, refresh my coffee, grab a snack, dance to some music, stretch, then set another timer for 45 minutes, then another break for 10 minutes. That allows my brain to take a second and refresh from the work.

user: That is actually very helpful, I'll take note of it I think it would help to fix break times so I can actually focus on working

assistant: Or, like, today, I woke up and spent half an hour allowing myself to drink my coffee and scroll through Reddit. Then it was time to work on my group project for 45 minutes, then a break, then I worked again, took a break, went to a class, etc. Scheduling your breaks can be helpful too so your lizard brain doesn't freak out and go "WE ARE GOING TO BE WORKING FOREVERRRR"

user: I agree!!! That really is helpful, thank you

assistant: which, for me at least, is where the fatigue sets in. You're very welcome! I hope I was helpful. You seem positive and willing to try new things, and I think you will be successful even if you are tired.

user: The pandemic hasn't really helped either I'm always locked in my apartment and staying sitting down in front of my computer all day

assistant: Definitely not. Everyone's Maslow hierarchy getting knocked out from under them is extremely disconcerting.

user: Hahaha, Maslow, i like it.

assistant: Like how is a person supposed to study, self-actualize, when we literally don't know what will happen next?

user: I agree! I've also been turning to drugs a lot lately due to the situation. Procrastinating makes me feel guilty, and I end my day too early to smoke and focus my mind on something other than studying....

assistant: Are there aspects of your study that you dislike, or are you just ready to be done with school? Little of column A + column b?

user: Hm, I think it has less to do with liking or disliking, and more with starting a very hard and lengthy degree online without any social contact

assistant: Ah, yes, that makes sense. And working from home is infamously hard, again, for lack of boundaries, so in addition to just not seeing people and getting the casual affirmation and confirmation messages on a daily basis of like "hey Jim you did a great job on that spreadsheet" or "Haha Jessica you're so funny", we also are writing papers in our pajamas and bedclothes, which makes it seem interminable.

user: Ugh exactly

assistant: Listening to lectures while the doorbell is ringing and it's just so strange and we aren't set up to do it. That's why I'm a big fan of specific spaces in my house since March. I tried to sit in bed with my laptop and do things but 1. I'm old and it hurts my wrists and 2. my headspace is so completely different from being my computer chair and at my desk. I try to be really strict about where I do my work., maybe trying to structure that a bit could help you feel a little more in control of the work load and your day's schedule.

user: I agree, that makes a lot of sense! Thank you You have been a big help today and I really feel listened and understood. I really appreciate it

assistant: I am very glad to hear that! You sound motivated to succeed and I think that you deserve to take care of yourself and stay healthy to complete your studies. It will be hard but it will also be worth it, and you should be proud. Good luck with everything!

user: Wow, thank you! Have a great day