Part of CBT is challenging negative thoughts. During counseling, you will learn how to identify negative and damaging thoughts that you have about exams. Then you will work on modifying those thoughts. For example, you may think, “I am going to fail this test. ” Through counseling, you will learn how to replace that negative thought. You may eventually be able to say, “I feel like I’m going to fail. Feeling is an emotion, not a fact. I am not guaranteed to fail. A fact is that I studied for this test. ”[1] X Research source
Using talk therapy allows you a safe, supportive environment to talk about your academic challenges. You can confront your feelings and work through them. Since test anxiety is a real problem that stems from a specific kind of anxiety disorder, psychotherapy may be helpful. You may learn to identify any underlying reasons why you have test anxiety. Psychotherapy may be helpful if you have behavior issues, anger issues, or feelings of isolation or depression due to a learning disability or mental condition. Go see a professional therapist or you can talk to a counselor found through your school.
Through CBT, you will learn how to recognize your irrational thoughts and learn how to challenge them and replace them with positive or healthy thoughts. For example, you may be afraid to speak in class because you think everyone will think you are an idiot. With CBT, you will learn how to challenge that thought by asking yourself, “Am I a mind reader? Can I tell the future? No. So, I cannot know if they will think I’m stupid. ” You may ask yourself, “What is the worst thing that will happen if I say the wrong answer? The teacher will correct me, and I will continue listening in class. No one will laugh at me because no one laughs when other students get answers wrong. ”[4] X Research source
You can learn from others as they discuss how they have faced or overcome obstacles. You can also gain support from them or offer support since you are going through similar things. You can go to group counseling for many different issues, such as social anxiety disorder, obsessive compulsive disorder, ADHD, and anxiety, among others.
For example, counseling may be able to help you identify if you have dyslexia or memory difficulties. Then, through counseling, you can learn specific skills about how to cope with your problem and how to be successful in school.
You can use talk therapy to identify and explore your feelings. You may be able to uncover why you feel the need to act out. If there is a reason behind it, such as feelings of anger or loneliness, the counselor can help you learn to cope. If you have a behavior disorder, the counselor can help you learn how to manage the disorder. Using CBT may be helpful in changing your negative classroom behavior. [7] X Research source
Counseling will involve cognitive reorganization, memory retraining, language enhancement, and improvement of abstract thinking skills.
If you are in high school, check with your school counselor. You may be able to meet with your school counselor on a regular basis or your school counselor may be able to refer you to someone who has experience helping students to overcome academic challenges. If you are in college, contact the counseling center at your university. Most universities have counseling centers that employ trained and licensed mental health professionals. Many schools include access to counseling services as part of a “Student Service Fee” that is charged to all students, which may entitle you to a certain number of sessions. [10] X Research source When you call, ask about counselors who have experience helping students with academic challenges.
For example, after a few months of counseling, you may notice that your GPA has risen from a 2. 4 to a 2. 7. Or, you might notice that after using some of the strategies your counselor has taught you, you improved your math quiz score average from 60% to 80%. You might also notice little things, such as being able to retain more of the information that you read or hear in class, or feeling less overwhelmed by your schoolwork. Keep in mind that counseling takes time to take effect. While using the strategies that you learn in your counseling sessions may provide some immediate benefits, you may not see the effects of these strategies for a few months. Try to be patient as you continue to attend counseling and use the strategies that you learn. [11] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Remember that it is important to be consistent with your therapy and follow through with the process so that you can achieve your academic goals. If you find yourself wanting to skip a session or stop going altogether, consider your reasons. Did your last session make you feel upset? Are you worried about what you might have to talk about next? Try to figure out the reason you want to skip or quit and tell your therapist about it. [12] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
If your therapist gives you an assignment to complete before your next session, then make sure that you complete the assignment. The assignment might be a writing exercise, a self-affirmation, or something else to help you become more aware of your thoughts and behaviors.
Relaxation techniques that you may learn in counseling includes deep breathing, progressive muscle relaxation, guided imagery and visualization, and meditation. For example, guided imagery is a technique where you visualize yourself in a non-stressful place. This helps you calm. You can also use guided imagery to help you visualize positive outcomes and success.
For example, you may tell yourself often, “You are so stupid. ” Instead of this kind of damaging self-talk, your counselor will help you learn how to be less critical and nicer to yourself. You will learn how to change that phrase into something like, “You are not stupid. You studied and you will pass this class” or “You have a learning disability, but that doesn’t mean you are stupid. Your brain is different, and that is okay. You are still smart, and you can do this. ”
Many school counselors will help teach you study skills. It doesn’t matter if you are in middle school, high school, or college. You may be able to get information about good study skills in one counseling session, or you might meet with a school counselor multiple times to discuss your progress.
