I Can't Concentrate - How to Focus on Studying When Depressed? G

Disclaimer: This information is for educational purposes only and does not replace professional medical advice. Always consult with a healthcare provider for medical guidance.

Depression is a widespread health concern impacting millions on a global scale. Unfortunately, students are no exception. Although persistent feelings of despair characterise the concern, it can also adversely affect many cognitive functions like concentration and retention thereby leading to poor academic performance. 

It’s a fast-paced world we live in and we are all subjected to the velocity. The competition and the pressure of academics can feel overwhelming. If you’re struggling with this, know that you’re not alone. This article will walk you through some practical tips to help you stay focused on your studies, even when you’re feeling down.

Understanding Depression and Its Impact on Studies

Let’s start by understanding what depression is and how it can impact studying patterns. 

Depression is a prevalent mental health disorder that acts as one of the leading causes of discomfort in the current society. It challenges a person’s thoughts, emotions, actions, and outlook on life or feelings that one has regarding oneself. It can interfere with things such as studying and sleeping and it makes what people would once consider easy look like a chore.

Survey findings from The State of the World's Children 2021 found that around 14% of 15 to 24-year-olds in India, or 1 in 7, reported often feeling depressed. (1)

The troublesome part is its impact on cognitive­ abilities like focus, memory, and de­cision-making. This issue may appear as difficulties in conce­ntrating on school tasks, remembering de­tails, and making educational choices. The main aftermath is that students don't typically exce­l academically. Instead, they fe­el more pressure­d, leading to eventual withdrawal from the­ir studies. 

Recognising Signs and Symptoms of Depression in Students

Depression can manifest in many ways and can exhibit itself differently amongst individuals. However, there is a recurring theme amongst these that can be essential to identify whether you or someone that you care about is struggling with the same. These are: 

• Change in eating patterns or weight
• Avoiding friends and family
• Difficulty in sleeping or sleeping too much
• Low self-esteem
• Lack of motivation
• Lack of energy
• Temper outbursts
• Negative self-talk 
• Withdrawing from activities typically enjoyable
• Suicidal thoughts

These symptoms manifest as a reduced ability to focus in class, missing classes, and reluctance to complete assignments or/and prepare for examinations. These are some of the signs that should be identified as the first step towards seeking help when it comes to depression and also when pursuing academic achievements.

Common Challenges Faced by Students with Depression

Difficulty in Focusing

Concentration can prove difficult for students with depression. This cognitive decline makes listening to lectures, doing homework, and studying hard. The inability to concentrate can lead to frequent distractions and a sense of being overwhelmed by academic tasks.

Loss of Interest

Depression can deteriorate a student’s motivation hence disabling them to perform simple everyday tasks. The inability to take pleasure in previously cherished activities renders one more unhappy and annoyed at oneself.

Exhaustion and Sleep Disorders

Students might have trouble maintaining the same time for sleeping every day, which can lead to poor concentration. Such chronic fatigue can interfere with cognitive functioning in a way that it’s hard for someone to attend classes attentively or study effectively.

Emotional Distress

Clinical depression may affect a student’s interaction with other classroom members while doing group assignments and speaking in class as well as their social lives, thus making them isolate themselves and affecting their studies. 

Additional Challenges

Decision-making Difficulties

Sometimes, students may have difficulties in organizing themselves, selecting what to study, or even selecting an appropriate action in a given assignment. That is why the decision-making process becomes a source of procrastination, missed deadlines and deeper stress.

Negative Self-talk

Pessimistic thinking can be a significant barrier to students’ ability to notice achievements, which in turn creates a cycle of self-negativity and consequently reduces students’ motivation to participate in activities.

Feelings of Isolation

Isolation can be a causative factor of depression. Students can also fear things like attending group study sessions, and social events, and even asking for assistance from peers and lecturers. The absence of friendly social wings only increases the feelings of loneliness and hence hampers performance even in academics.

Practical Tips to Improve Focus While Studying

Now that we’ve gone through some challenges and symptoms of depression, let’s have a look at some practical tips to help stay focused!

Setting Realistic Goals

Achievable goals can prove crucial to one’s productivity and motivation as they provide a sense of focus and accomplishment. The key is to ensure that you are not overloading yourself for the sake of completion of a task, but rather breaking it down systematically.

1. Identify Specific Goals: Start by identifying what you want to achieve. For example, completing a reading assignment, writing a draft of an essay, or reviewing lecture notes.
2. Break Down Goals into smaller, manageable Tasks: Break the tasks down by parts and sub-parts and work on these in stages. For example, if you’re assigned to write an essay, then divide it into the research process, the creation of the concept map, the writing process of the body of the essay, and the process of editing.
3. Set Deadlines: Schedule every activity within a realistic time frame. This assists in developing the sense of the pressing deadline, so that there’s no scope for procrastinating. Calendar apps on cell phones, to-do lists and reminders can be helpful. 
4. Prioritize Tasks: Establish priorities such as which tasks should be done first, second, and so on. Prioritize working through the tasks with utmost urgency to avoid unnecessary stress.
5. Track Progress: Track your progress over time. It is always good to take a pause and congratulate yourself each time you achieve something, however small it may be.

Creating a Study Schedule

Schedules can be instrumental in tracking workload and managing responsibilities. They help establish consistency in studying patterns and allocate time to optimise study sessions. Knowing what to expect through a timetable can also reduce the stress of performance and enable structured routines. 

1. Set Realistic Goals: Break down academic tasks into manageable goals with specific deadlines. This helps prioritize and allocate time effectively.
2. Prioritize Tasks: If you have some important assignments or subjects, then it is better to do them when you are fresh and conscious.
3. Use Time Blocking: Divide certain periods of the day for certain activities for instance study time, working time, rest time and for entertainment. This eliminates procrastination and guarantees concentration on a particular task.
4. Limit Distractions: Avoid using devices during the study sessions and if necessary turn off the notifications or use applications like Freedom or Cold Turkey that block the distracting sites.
5. Review and make changes: Scheduling is central to managing time to ensure that any eventuality or changes in the work schedule are well handled.

Some apps that can assist with time management are Forest and Trello, engaging users with creativity and utility-based applications to help schedule and manage their time. 

Remember, it is necessary to incorporate buffer times in your schedule. Everyone gets tired and a refreshed mind makes for more optimised work!

Taking Regular Breaks

Pausing during learning activities is particularly important in avoiding cases of fatigue, alleviating stress and thus enhancing productivity. They afford a chance to rest, to get out of one’s usual academic environment and come back to the books all refreshed.

Physical Activity 

Exercises during the breaks help in increasing energy and improving moods. Some key warm-ups, brief strolls, or short workouts can reduce discomfort associated with constant sitting.

Relaxation Techniques

Practising relaxation techniques like deep breathing and meditation assist in easing the mind and creating readiness for a subsequent studying period.

Short Breaks

Apply the Pomodoro Technique in which one works for 25-30 minutes and then takes a break of about five minutes. This technique helps to sustain focus.

Longer Breaks

After studying for 45-60 minutes, take a short break of 10-15 minutes. This is a good time to take a break and grab a healthy snack or go out for a walk, listen to good music or do something you love to do.

A common challenge that students and ageing adults alike experience is the weight of procrastination, or pushing work to the final minute to complete it.

Here are some tips to effectively avoid procrastination and staying on track: 

• Set a Timer: Set a time limit or an alarm clock that will help to notify you when the break time is over. It assists you get back to work and not straying from tasks.
• Stay Disciplined: Do not perform actions that you cannot easily quit mid-habit, whether it is endlessly scrolling through social media or watching TV.
• Plan Your Breaks: The existence of a plan enables one to use the free time and prevent being late to undertake the learning process again.
• Use Apps to Manage Breaks: It would be smart to use applications like Focus Booster or Be Focused Timer to manage the time dedicated to study and breaks.

A supportive learning environment

If you’re a student, you understand the importance of a supportive environment that caters to productivity. How your study space is organised contributes to concentration levels, decreases stress levels, and creates the right attitude towards studying. It also ensures that students can set out a specific area to complete their assignments, resulting in better concentration levels!

Tips for Minimizing Distractions

• Keep Your Study Space Clean: Ensure your study area is tidy and free from clutter, which can help minimize distractions.
• Inform Others of Your Schedule: Let people around you know your study times so they can avoid interrupting you.
• Use Earphones or Earplugs: These can help block out noise and keep you focused.
• Personalize Your Space: Decorate with motivational quotes, plants, or pictures that inspire you and improve your mood.
• Ensure Comfortable Furniture: Use ergonomic furniture to prevent back and neck strain, which helps you study longer without discomfort.
• Keep Study Materials Accessible: Have all necessary materials within reach to reduce the need to get up and lose focus.
• Select Proper Lighting: Choose a well-lit area to reduce eye strain. Natural light is best, but a good desk lamp works well too.

Lifestyle Changes to Support Focus

Prioritizing Sleep

Adequate and healthy sleep is important for retaining memories and ensuring other brain activities as well as mental health. The sleep hygiene principles for better sleep are setting up regular bedtime, practising a routine of preparing for sleep, and ensuring a sleep-promoting environment.

Minimize screen exposure and reduce the consumption of products containing stimulant substances before bedtime. Other practical self-help strategies include the use of deep breathing and progressive muscle relaxation exercises for improved sleep.

Maintaining a Healthy Diet

Optimal nutrition has a positive impact on an individual’s psychological well-being and cognitive performance. Prep meals in advance, purchase groceries in large quantities, cook your food instead of ordering in and select higher quality foods that are affordable to save money and to eat well. 

Accurate blood sugar levels are crucial for the supply of energy and it is through a balanced diet that the mental state can be managed well.

Incorporation of physical activity and Mindfulness

Physical activity helps decrease the effects of depression, improves moods, and increases energy levels. Exercise of any form especially simple ones such as walking, yoga or stretching can help improve mental health.

Practising mindfulness in the form of breathing exercises lowers stress levels and increases focus. Both physical activity and mindfulness form a virtuous circle that favours and boosts general condition.

Exploring Alternative Treatments

Using tDCS Devices for Depression

While simple strategies like mindfulness and physical exercise can help maintain focus and aid studies, there is an alternative solution with tDCS (transcranial Direct Current Stimulation) devices. This is a non-invasive form of brain stimulation that involves passing a small current through the scalp to the brain through electrodes. This mild electrical stimulation aims to boost neuron activity in the treated brain area, helping to relieve depression symptoms by encouraging positive brain changes.

These devices include a small handheld power source with two electrodes that are placed on the scalp. It is used to supply low levels of current to the desired brain regions and in this way creates a direct current stimulation. The duration of the sessions is usually 15-30 minutes and the tests are taken home with the recommendation of a doctor.

Mave Health's ARC-tDCS device, for example, is designed to treat depression by targeting specific areas of the brain associated with mood regulation. The company reports that 88% of users saw improvements in their depression scores, and 72% achieved remission after a 12-week program using their device. 

These devices have been effective in treating depression symptoms, especially in clients who have not benefited from conventional approaches. Based on research it is found that tDCS is beneficial in boosting the mood, and motivation of individuals and also in improving the cognitive abilities of a person such as focusing ability and trying ability. Another strength of tDCS is in safety – this procedure has fewer side effects as compared to drug interventions.

The use of tDCS as part of the treatment protocol, under medical supervision, can be a ray of hope to those looking for an alternative way to deal with the symptoms of depression.

Seeking Professional Support

Counselling and Therapy

Seeking professional mental support can be a crucial step in managing depression. Counsellors and therapists provide a safe and confidential environment to discuss personal issues, helping individuals develop coping strategies and gain insights into their thoughts and behaviours. Therapy can reduce symptoms of depression, improve emotional regulation, and enhance overall well-being.

Selecting the right therapist entails reviewing information on certain credentials, approaches and specific focuses of the speciality. Mave Health’s Therapy Club offers a range of services focused on improving mental health beyond therapeutic counselling like blogs and wellness programs.

Utilising Academic Resources

Many universities and colleges have on-campus counselling centres providing access to Mental Health Services in India. Various government hospitals also have a psychiatric department that offers counselling services.

From the last decade onward, there has been an emphasis on the importance of mental health and the positive outcomes of professional support with millions approaching and reaping the benefits of therapy.

Support Groups

Other ways include support groups that also offer fellowship whereby one can find people who understand him or her as well as offer emotional support. It can help to alleviate loneliness and provide tangible tips from other individuals who going through similar issues.

Local mental health organizations and Websites such as Meetup, Support Groups, and other related online social networks. com can assist people in searching for such groups that may suit the needs of the individual. Many universities have established student organizations that are concerned with cases of mental health.

Coping Mechanisms for Managing Side Effects

Tips for coping with emotional distress

It is important to develop some practical ways to deal with emotional distress. Take up hobbies that seem pleasurable or that which calm you down like reading, listening to music or doing a puzzle. Cognitive techniques such as mindfulness and meditation can also assist in managing anxiety and directing your attention to the present. Calm breathing techniques work as a quick fix and are effective; they involve taking a deep breath through your nose and expelling the air from your mouth.

It is important to establish and sustain a healthy support system that is a reliable source of assistance. Talk to friends, relatives, or other support groups and agencies to offload your feelings and the ordeal you went through. Sometimes it is helpful to talk to someone who knows or is willing to listen can brighten a person up.

Addressing Physical Symptoms

Symptoms such as fatigue and sleep disturbances are among the features of depression. To increase alertness, it is recommended that you maintain adequate food and water intake. It is also important to take a daily walk, if not a walk around a park, a simple walk around the house or office can boost energy levels. 

Various Over-the-counter drugs including melatonin can be bought from a local pharmacy and can be used to induce sleep, provided one has a doctor's prescription. The use of aroma therapy may also help in enhancing the relaxation process and the quality of the sleep cycle such as chamomile and valerian root teas. 

Healthy Sleep Habits and Relaxation Techniques

To create a proper circadian rhythm, one has to establish a stable sleeping schedule. This helps the body know when it’s time to relax. It is recommended to establish a strict regime regarding the work-rest cycle.

It may be useful to introduce relaxation measures to your bedtime routine that would help reduce stress and have a positive effect on the quality of your sleep. This is a deep breathing exercise in which you tense and then relax each part of your body beginning from the feet up to the head.

Purge your lungs and relax through the act of deep breathing is also possible. Relaxation procedures, where you are encouraged to build a picture in your mind of a quiet, calming place or image, can also be used to calm yourself down.

Conclusion

Depression is a difficult state to cope with while studying, but it can be done if the proper methods and resources are employed. As we have seen above, we have been able to highlight effective strategies to minimize distraction such as setting achievable targets, arranging a study timetable, having intervals in between study time, and having a proper study environment.

Taking opportunities for healthy sleep; eating a healthy balanced diet; engaging in physical activity and practising mindfulness have substantial impacts on the focus and well-being of the patients. Also, further treatment through techniques like tDCS devices and consulting professionals through counselling academic services and support groups can greatly enhance the uptime.

Remember, self-care is vital. Prioritize your well-being, seek professional help when needed, and build a strong support network. Using measures and remaining vigilant, you can successfully cope with depression and perform well academically. For those of you struggling, you are not alone. There is help out there and as one takes it step by step, we are designed to overcome our barriers.

References

(1)Statistics of general percentile of depressed students in academia: https://www.unicef.org/india/press-releases/unicef-report-spotlights-mental-health-impact-covid-19-children-and-young-people#:~:text=The%20survey%20findings%2C%20which%20are,little%20interest%20in%20doing%20things.

Mave Health. (2021). Mave Health tDCS Device. Retrieved from Mave Health: https://www.mavehealth.com/blogs/tdcs-device-for-depression

Understanding depression, its symptoms and challenges: https://www.nimh.nih.gov/health/topics/depression

Create a study schedule: https://lsc.cornell.edu/how-to-study/studying-for-and-taking-exams/guidelines-for-creating-a-study-schedule/

Challenges for individuals with depression: https://blog.freespiritpublishing.com/5-ways-depression-in-students-can-impact-learning#:~:text=Children%20who%20are%20depressed%20lose,can%20lead%20to%20lower%20grades.

Academic challenges: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10436546/

Emotional distress and tips to cope: https://www.healthline.com/health/mental-health/emotional-distress