| How to Get Rid of Panic Attacks Posted: 17 Sep 2016 05:00 PM PDT A panic attack can strike suddenly and without warning, sending your heart and mind racing and filling you with dread. It may be single event or a recurrent pattern; in certain people, it might part of a chronic psychiatric problem called panic disorder. Anxiety attacks result from basic, primal reactions in the human body – fight or flight mechanisms responding to a perceived threat. Usually, the panic-causing situation is one that makes you feel in danger and unable to escape, like being in an enclosed space or having to speak in public. Panic attacks are manageable, however. With some coping strategies, you should be able to overcome your symptoms. EditFinding Coping Strategies for Attacks - Learn about the root causes of panic. Panic attacks start in the central nervous system, which controls everything from your breathing and heartbeat to your perspiration and respiration. When your brain senses danger, it sends signals to the body through the cerebral cortex to mobilize a response. This happens automatically with the release of chemicals like adrenaline. The heart beats faster. Your breathing becomes rapid. You start to sweat.[1] This "fight or flight" response is not always accurate, though.
- Learn more about anxiety, panic disorder, and the fight or flight response in books, articles, or online. You will discover that what you feel during a panic attack is very real and that you are not simply imagining things.[2]
- Don't be reactive. Some therapists advocate "accepting" a panic attack. Your fight or flight mechanism is powerful but not always right, and you are almost certainly in no real danger during an attack.[3] Try to keep calm and assured if you feel an attack approaching. Don't give in to your fear. In fact, "phobic" or negative thoughts – i.e. "I'm going to die" or "I'm going crazy" – can not only overwhelm you but exacerbate the attack. Consciously force yourself to recognize that there is no threat to you. Hold this in your mind and repeat it for several minutes.[4]
- You may try to avoid situations that make you anxious. This is natural, but not helpful. Evasion can actually exacerbate your fears.
- Practice relaxation techniques. Learn to control your breathing. Draw slow, regular breaths through your nose and exhale out through puckered lips, inhaling to the count of five, holding for five seconds, and then exhaling to the count of five. This deep breathing can help to relieve symptoms of panic, especially hyperventilation, which causes giddiness and lightheadedness.
- Another effective strategy is progressive muscle relaxation. To do this, tense and release various muscles working your way from your head to your toes. Tighten each muscle while breathing in, hold for several seconds, and then release. This relaxation technique should reduce your tension and overall stress level.[5]
- Practicing yoga or meditation every day are also good ways to reduce your stress and tension.
- Minimize stress. Take care to avoid things that increase your overall levels of stress, anxiety, and tension. Avoid caffeine and other stimulants, for example, like coffee, caffeinated tea, sodas, and cigarettes. These can provoke panic attacks in susceptible persons. Likewise, try have some fun every day and to get adequate sleep each night. Making lifestyle changes is important.[6]
- Be physically active. According to a recent study, a regimen of at least three workouts per week can curb panic attacks and related symptoms. Although the exact mechanism is not clear, physical activity increases heart-rate variability and has a positive impact on the brain and on mood. Try some form of vigorous aerobic exercise like jogging, riding a bike, swimming, or playing a sport. Go for a walk. Do something active.[7]
EditUsing Medication - Don't self-medicate. You might be tempted to cope with your panic episodes through self-medication with drugs or alcohol. This is always a bad idea. For one thing, it fails to address the underlying problem. You are merely masking it by temporarily altering your brain chemistry and putting yourself at risk for alcoholism, drug dependency, and a host of other health problems. For another thing, it is counter-productive. Once the sedating effects of the drugs or alcohol wear off, the panic often comes back more strongly because you have lowered your defenses.[8]
- Talk to your doctor. There are safe medications that you can use to temporarily control or reduce symptoms of panic disorder. This will not "cure" the problem or resolve it entirely, but it may prove helpful. Talk to your doctor about this option. Most often, meds will work best when paired with other treatments like therapy and changes to lifestyle that get at the root causes.[9]
- Ask your physician about antidepressants. One possible option is to take a serotonin reuptake inhibitor antidepressant, like fluoxetine (Prozac), paroxetine (Paxil, Pexeva), or sertraline (Zoloft). These work by changing the levels of the hormone serotonin in your brain, boosting your mood, relieving mild to severe depression, and decreasing the frequency of panic attacks.[10]
- Antidepressants are generally safe and cause fewer side effects than other types of antidepressants.[11]
- Keep in mind that antidepressants can take several weeks before they begin to work properly. You have to take them continuously, not just during an isolated attack.[12]
- Ask your doctor about benzodiazepine. Benzodiazepines are central nervous system depressants that are useful in treating anxiety, insomnia, seizures, and other problems. Generally they act quickly, usually within 30 minutes to an hour, and give rapid relief of symptoms of anxiety or panic.[13]
- Benzos are habit-forming when taken long-term or in high dosages. You can develop a serious physical or psychological dependence on them and experience withdrawal symptoms. They should usually only be used for a short period.[14]
EditUsing Cognitive Behavioral Therapy - Talk to a mental health professional. Medicine is not a cure-all for your panic attacks. Instead, one of the most common treatments is cognitive behavioral therapy (CBT), administered with the help of a mental health professional like a psychologist. CBT challenges your fear. It teaches you to replace your false, unfounded fears with more rational beliefs and to develop an inner voice to cope while the fight or flight response runs its course. When feeling panicked, your response with CBT should be reassuring: "I'm in no danger."[15]
- Talk to a professional. See what sort of treatment options are available for you. There are in fact a number of different approaches that can be taken separately or at the same time.[16]
- Try practicing mindfulness. Mindfulness is an acceptance strategy and form of CBT, addressing aspects of your emotional experience that can't be directly changed. As someone who suffers from panic attacks, you likely have feelings of anxiety, fear, doubt, and urges to escape. With mindfulness you will learn that there is no "off switch" for these feelings and that the attempt to control them will only increase your distress. Mindfulness teaches you strategies to live with the sensations, to soften and accept them while letting them run their course.[17]
- Try exposure therapy. Exposure therapy reverses our normal response to fears. Our natural reaction is to avoid anxiety-inducing situations. But while avoidance gives immediate relief, it is actually counter-productive and can ultimately worsen your fears or create mental paralysis. Exposure therapy will systematically confront you with your fears or whatever might be inducing your panic.
- Most therapists do this slowly, in a graded fashion, so that high-level exposure is not attempted until you successfully face lower-levels. With each step, then, you will build up more emotional "muscle."[18]
- The confrontation can be real ("in-vivo") or simulated, where you are guided through an imaginary scenario. Once your brain learns that these feelings are not dangerous, it will stop triggering your panic. Exposure therapy has been found to be effective in treating anxiety disorders.[19]
EditRelated wikiHows EditSources and Citations
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| How to Take Garcinia Cambogia Posted: 17 Sep 2016 09:00 AM PDT Are you looking for an herbal supplement to curb your appetite and help you lose weight? Garcinia cambogia has been used in Ayurveda, an ancient Indian system of medicine, as a digestive aid. Whether you are severely overweight and looking for something natural to help or just need to lose a few pounds, you can understand the origins and use of garcinia cambogia to see if it might be right for you.[1] EditLosing Weight with Garcinia Cambogia - Eat healthy and get active. Taking this supplement alone will not cause you to lose weight unless you also change your diet and increase your level of physical activity. You don't necessarily need a special diet. Eating nutritious meals and snacks throughout the day is a great place to start. You should also remove sweets, processed food, and sweetened soft drinks in order to lose weight.
- You don't need to start running marathons to get active. Start with smaller steps that will increase your activity level, help you move around more, and keep you healthy. Begin with walking, gardening, hiking, swimming, playing golf, or playing tennis. Then, work your way up to higher level activities.
- Avoid high fiber foods. There have been no scientific studies to date that prove garcinia cambogia can help you lose weight. But, a number of studies have suggested that if you use garcinia while avoiding certain foods, you may increase your weight loss, especially around your waist. You should limit your intake of high fiber foods, particularly around the time you take the garcinia.
- This means you don't want to eat the high fiber foods with every meal because you take garcinia 30-60 minutes before meals. To get your daily fiber intake, eat high fiber snacks outside of this window.
- These snacks include nuts, granola bars, kale chips, fruit, especially those with edible rinds like apples, cherries, and plums, and raw vegetables such as broccoli, carrots, and celery.
- Limit fatty or sugary foods. You should also avoid foods that have too much fat or too much sugar. This includes fast food, chips and dips, cakes, pies, bacon, mayonnaise, candy, and chocolate. These all have a high fat or sugar content, and some of them have both.
- You should also limit you intake of breads, potatoes, pasta, and sauces thickened with wheat flour.
- Focus more on fish , lean meats such as turkey, chicken, and lean beef, and leafy green vegetables such as spinach and arugula.
EditUnderstanding the Risks of Taking Garcinia Cambogia - Recognize the side effects. The reported side effects for garcinia cambogia include dizziness, dry mouth, headaches, an upset stomach, and diarrhea. If you see any of these signs after taking your supplement, stop taking it until you can see a doctor.
- Garcinia has not been tested in children, in pregnant women, or on women who are breastfeeding. The use of garcinia in these women is not recommended.
- Understand drug interactions. There are reports that garcinia may interact poorly with certain medications. These include medications for asthma, allergies, and diabetes. According to the reports, the garcinia make these drugs less effective.
- It may also interfere with blood thinners, psychiatric medicines, pain medicines, iron supplements, and statins, which are drugs used to lower cholesterol.[2]
- Consult your physician if you are using any of these medications before starting garcinia.
- If you experience any of these side effects, immediately stop taking the garcinia and contact your physician for advice.[3]
- Be aware of a serious risk. Garcinia is believed to increase serotonin levels and when taken with antidepressant medications called SSRIs, can lead to serotonin syndrome. With serotonin syndrome, the levels of serotonin are much higher than normal. This can lead to neurologic symptoms such as stuttering, restlessness, agitation, loss of coordination, and hallucinations. It can also cause an increased heart rate and blood pressure, fever, and diarrhea.
- There has been a single case reported of a woman who was taking garcinia along with the class of antidepressant medications called SSRIs. She developed the neurological symptoms of serotonin syndrome. If you experience any of these symptoms, stop taking any supplement and contact your healthcare professional immediately.[4][5]
EditUnderstanding Garcinia Cambogia - Know the origins. Garcinia cambogia is a tropical fruit native to Indonesia. It is also known as brindleberry, Malabar tamarind, and kudam puli. It looks like a small, light green pumpkin and is used in Indonesia for cooking. It has a sour taste.[6][7]
- Learn the benefits. Garcinia contains a type of citric acid, hydroxycitric acid (HCA), which appears to encourage weight loss by regulating the release of serotonin and the uptake of blood sugar. It also increases the oxidation of existing fats and decreasing the synthesis of new fat. While it is not very clear yet, this may mean that Garcinia may increase the biochemical use of fats for energy and decrease the amounts of new fat that is made.[8]
- Serotonin is a type of neurotransmitter, which is a chemical messenger between nerves and other types of cells. It is related to feelings of happiness, moods, and a sense of well-being.[9][10]
- Studies have been conducted to determine whether garcinia supplements encourage weight loss in people who are overweight, and the results have not been clear cut. The upshot is that concentrated Garcinia may help people lose weight, especially when combined with a healthy diet and exercise. But there is no scientific evidence showing it actually has an effect.[11]
- Know the issues related to supplements. Since garcinia is dietary supplement, it is not subject to review by the Food and Drug Administration (FDA). This means that the FDA cannot approve garcinia according to its health and safety standards.
- Always use caution when taking dietary supplements, and be sure to check with your doctor before use.
- Whenever buying a supplement, make as certain as possible that the company follows Good Manufacturing Practices (GMP) and has been in business for some time.
- Check out the company website. They should state that they follow GMP and should have some information about the company, their philosophy, and their company mission.
EditTaking Garcinia Cambogia - Learn the correct dose. From some early studies, a safe dose of Garcinia appears to be up to 2800 mg per day. But, it's not known what may happen if you take these amounts, so you should stay well below that dose.[12] Once you have found a good place to buy the supplement, you need to understand how much of the HCA you need to take. The dose of HCA should be about 1500 mg per day, though this varies from supplement to supplement.
- Make sure you follow the manufacturer's instructions and you consult a knowledgeable healthcare professional before starting.
- Take garcinia as a pill. Garcinia comes in two different forms. The first is a pill form, either in a tablet or capsule. If you buy the supplement as a pill, take the recommended dosage of garcinia as a tablet or capsule with water. Take the pill about 30-60 minutes before each meal.
- In general, garcinia is taken three times a day. This means that each pill should be 500 mg. That way, you stay within your daily dosage suggestions.
- Consider liquid garcinia. The second form that you can take of garcinia is liquid. The liquid form of garcinia usually recommends taking 1-2 drops before every meal, but the amount can vary based on the dropper or concentration. Take the drop or drops under your tongue and let them stay for a minute or so. Then, have your regular meal 30-60 minutes later.
- Before you take the liquid form, ask your pharmacist or a knowledgeable healthcare professional how much garcinia is in every drop for the particular kind you have. You should also ask how many drops would equal a total of about 1500 mg of garcinia every day. Once you have the total number of drops, divide that by three and take that amount before each meal.
- Weight loss can cause significant problems if it happens too fast and if you have a serious weight problem you should consult a specialist before starting any weight loss program.
- Do not take more than the suggested amount of garcinia cambogia per day or use garcinia cambogia for more than 12 weeks. Doing so can increase your chances of side effects, which could include headache, nausea and intestinal distress.[13]
- When looking for Garcinia Cambogia supplements, make sure you can see and review the list of ingredients. Do not purchase it if ingredients aren't listed.
EditSources and Citations
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| How to Be a Good College Student Posted: 17 Sep 2016 01:00 AM PDT So you're a first-time freshman in college. You want to have fun, but you want people to take you seriously. You need to earn good grades, especially if you're on scholarship, so you need to learn how to balance your social life with your academics. You need to make sure you're preparing for the world after college, too. If it sounds like a lot of responsibility and work, that's because it is. Fortunately, with a little planning and know-how, you can make your college career a spectacular success. EditDeveloping New Skills - Meet new people. It's totally normal to feel overwhelmed, especially if you're a freshman at a huge college or university. Don't let that feeling keep you from making new friends. College is a place where you can meet a variety of diverse, unique people. Embrace the newness. Remember: you probably aren't the only person who's a little nervous about making new friends.[1][2]
- Attend mixers and socials, especially the ones specifically for freshmen. These are great places to meet people who haven't yet found their "set." You'll feel at ease and meet a bunch of people in the same boat as you are.
- Introduce yourself to people in your dorm. Keep your door cracked when you're in your room to encourage people to drop by and say "hi."
- Even if you know just one person, ask him or her to introduce you to friends s/he thinks you might get along with. You'll build your networks really quickly.
- Join a club or society. Pledging a fraternity or sorority is a common way to build a friend network fast, but it isn't the only way. College is full of opportunities to get involved in something you enjoy. Religious organization, clubs, interest societies, sports teams, and academic groups all offer opportunities to get to know like-minded people.
- Volunteer. Volunteering is sometimes required as part of your curriculum in college, but even if it isn't, you'll meet plenty of new people this way. As an added bonus, volunteering looks great on a resume and can teach you valuable skills you can use for your job hunt after you graduate.[3]
- Many colleges have volunteer coordinators or offices of "service learning" who can connect you with volunteer opportunities that match your interests and skill sets.
- Volunteering can also open your eyes to new possibilities for careers and passions. For example, you might discover by volunteering at your local animal shelter that you have a passion for caring for animals and want to become a vet. You won't know until you try.[4]
- Find a passion. College is a great place to try out new things. Explore the many opportunities you have right at your fingertips! Have you always wanted to act? Audition for a play or join an improv group. Do you secretly want to learn flamenco dancing? Take a class. Maybe you've always thought it would be cool to be a writer. Join a literary magazine or school newspaper.[5]
- Remember that you won't be an expert in everything you try out, and that's okay! College is a wonderful place to embrace vulnerability and try new stuff, even if you aren't great at it.
- Build your portfolio in school. You may not have any idea what you want to do for a career, and as a freshman, that's okay. However, the sooner you can decide on a path, the sooner you'll be able to gear your college experience toward it. This doesn't mean everything in college has to be about your future plans, but you should keep them in the back of your mind when making choices.[6]
- Choose classes, even electives, that will give you knowledge and experience you can use in your career path.
- Don't be afraid to be open to new experiences. Sure, a poetry class may not seem like it will help you with your advertising major, but studying poetry encourages creativity and expression -- things that you'll need to succeed in advertising.
- Save projects or papers that you're really proud of. You can use these as proof of skills that you're marketing, like clear communication skills or the ability to tackle complex problems.
- Pick a major you love. It's so much harder to do well at something that you don't care about. Choosing a major shouldn't be all about the money or your parents' expectations. You're an adult now, and part of that means making important decisions for yourself.[7]
- Talk with an academic advisor or counselor. Visit the career center. Get enough information for you to know what your major entails and what kinds of opportunities you can expect once you graduate.
- It's unfortunately common for people to deride humanities or arts majors (English, philosophy, theatre, etc.) by saying "You'll never get a job with that." They're wrong. Part of college is learning to become a fully developed, well-rounded human. Humanities and arts majors encourage important skills like critical thinking, creative problem-solving, analysis, innovation, and reflection. You'd be surprised at the jobs you can land with skills like these. (Check out Inside Jobs' list of "100 Careers for English Majors" if you're still in doubt.[8]) Choose what you love, whether it's Accounting or Zoology.[9]
- Learn that you aren't entitled. Some students go through college expecting that they're entitled to good grades or certain treatment. They'll get upset if they do badly on an exam and blame the professor for their failure instead of examining what they need to do. Don't be one of these students. You are not entitled to an "A" in a class or your first pick of classes or a schedule that only goes from noon to 3 PM Tuesdays and Thursdays.[10]
- Take responsibility for your own actions. Own up to your mistakes. Work on improving and doing better next time. Don't blame others -- classmates, friends, your roommate, or your teacher -- for your own actions.
- Remember that your instructors don't owe you special treatment. Even if you're a great student in general, your professors are not obligated to "cut you some slack" for missing class or doing poorly on an assignment. Don't beg them to change your grade or make special exceptions to their policies for you.
- Don't take refusal personally. An instructor or anyone else who refuses your request isn't doing it because s/he has a vendetta against you. You will sometimes ask for things you can't get. This is part of being an adult (admittedly, a not-so-fun part). Don't take it personally, and don't push once you've been told "no."
- Accept that failure is okay. Part of becoming a successful college student is accepting that things won't always work out the way you want them to. You won't be good at everything you try. You'll make some mistakes, even some big ones. You will have experiences that totally bomb. Don't see these as evidence that you're "a failure." View them as opportunities for growth.[11]
- Ditch any perfectionistic tendencies you have. While you may believe they're a sign of ambition or a strong work ethic, perfectionism can actually hold you back from success and happiness.[12] Perfectionism can stem from the fear of appearing weak or vulnerable. It holds you to unrealistic standards and asks you to interpret anything other than perfection as "failure." It can even lead to procrastination because you're so terrified of not doing a perfect job. Nobody is perfect. Not Lady Gaga, George Takei, or Neil DeGrasse Tyson. And you aren't either, and that's okay.
- Reframe challenges and setbacks as learning experiences. If you try out for a sports team and don't get picked, don't assume it's because you're a failure. Ask the coach if s/he can offer some feedback for you so you know where to develop your skills. You can learn from any experience, no matter how unpleasant.[13]
EditExcelling in Academics - Don't overload. For some students, maxing out on credit hours each semester is a point of pride. It's also a terrible idea. Have you heard of the saying, "Jack of all trades, master of none"? If you spread yourself thin between a bunch of classes, you will not have the energy or time to excel in any of them.[14]
- Take 4-5 classes each semester. If you really want to take more, consult with your advisor. S/he will often know what the workloads for courses are like and whether you can really handle another course.
- Introduce yourself to your instructors. Not only will getting to know your instructors help you in your course, it will also help if you need to ask them for recommendations later. An instructor can write a much better rec letter if s/he has gotten to know you a little bit.[15][16]
- Look for at least one instructor or faculty member who can serve as a mentor. (In some colleges, you may be assigned a mentor or advisor.)
- You'll find it easy to ask questions and talk to your instructors if you've introduced yourself.
- Ask about research opportunities. This is especially important if you're in the sciences. It's never too early to get started, especially if you plan on attending graduate or medical school. Talk to your instructors about any opportunities for undergraduates who want to get involved in research.[17]
- You may even find a paid position as a lab or research assistant.
- Make yourself a study space. It's crucial to have a place that's dedicated to studying. Trying to do all your work in public spaces or your bed just won't give you the focus you need to be really productive. Having a dedicated study space also means you're more likely to study when you're there, so you can have fun and let loose elsewhere.[18][19]
- If you have nowhere to study but a shared space, at least block out distractions. Wear noise-canceling headphones or listen to "white noise" or relaxing, lyric-free music.[20]
- You may find it helpful to have several places to study. If you find yourself getting distracted or bored in one, move to the next. Good choices include quiet coffee shops and the library.
- Get organized. This cannot be stressed enough. If you're in college full time, you'll have 4-5 classes, each with its own assignments and due dates. You may also have other responsibilities, like work, volunteering, social obligations, and athletics. Staying on top of everything takes a little work upfront, but it pays off.[21]
 - Get a planner! Whether it's a little notebook or the calendar on your phone, commit to putting everything in your planner as soon as you learn about it. With electronic calendars (like Google Calendars) you can even set reminders about important events. You can color coordinate by category (athletics, homework, social event, etc.) if it helps. Keeping everything written down will also help you know if you have potential conflicts that you need to address (for example, your baseball team is playing an out-of-town game on the day of a test).
- Organize your material by class. Have a place on your bookshelf or desk where you put the most important to-do stuff. Know where your books, papers, etc. are. Keep a nice, neat binder or folder for each class. Put assignments into their appropriate folder/binder so you don't lose them.
- If you're taking a class with online components, make sure to check in with the online platform regularly. Instructors often post notices or announcements online that you'll miss if you don't check.
- Read the syllabus for each class. The syllabus is the holy grail of information for every class. It will tell you what assignments you'll have, when they're due, and what they're worth for your grade. Read every syllabus carefully the first week of class, and transfer important dates into your planner or calendar.[22]
- If you aren't sure about something in the syllabus, ask immediately. It's way better to clear up confusion before you spend a bunch of time doing something wrong.
- Go to class. This one seems like a no-brainer, but it can be tempting -- especially in big lecture classes where attendance isn't always taken -- to skip out on classes. Don't do it. You will miss valuable information and announcements if you skip.[23] Plus, you're going to college to get an education: what's the point if you aren't bothering to learn anything?[24]
- If you're in a smaller class, your instructor will notice your absences, even if s/he doesn't count them against you. If it seems like you aren't engaged with the course, your instructor may not want to help you.
- If you need some motivation, consider calculating how much an hour of class-time costs. Let's say you're at Harvard, where tuition and fees are $45,278 a year. If you're taking 5 classes each semester (a full-time load), that's $4,527.80 per class. For a standard 16-week semester, that's $282.98 per week, $94.32 per class hour for a 3x weekly class. Is that afternoon nap really worth nearly a hundred bucks? Didn't think so.
- Do the homework. Homework can seem like an epic waste of time, especially if it isn't worth much to your overall grade scheme. However, teachers don't assign homework just for laughs. Those homework assignments usually teach you important concepts or skills that you need for bigger assignments, like exams or essays. Do them.[25][26]
- Learn to take good notes. Your ability to take helpful notes will directly impact your ability to study for exams and succeed in courses. Taking notes requires you to be an active participant in class, listening to what's said and deciding what's important and what isn't.[27]
- You may be tempted to take notes on your shiny new laptop, but studies show that you're more likely to remember stuff if you use good ol' pen and paper.[28]
- Write down anything your instructor writes on the board; it's likely to show up later. Pay attention to anything your instructor emphasizes or spends a lot of time on.
- See if slides are available online. If they are, print them out beforehand and supplement them with your own notes, rather than trying to copy out all the slide information.
- Don't bother with complete sentences. Use keywords and phrases to get the big idea. Just make sure you don't use so many abbreviations or shortcuts that you can't interpret your notes later.[29]
- Most colleges and universities have some sort of academic support or counseling center. These centers often offer handouts and classes on developing better note-taking and study skills. Use these resources!
- Study. You may have been able to skate through high school without studying too much, but college is a different world. If you don't develop wise study habits, you could find yourself overwhelmed by your workload and failing your classes.
 - Use your spare time wisely! If you have an hour or two in between classes, head to the library and study for a bit.[30] Breaking up your studying will make it easier than trying to cram all at once, and you're more likely to remember the material.[31]
- Figure out your study style. You may be a visual learner, in which case making flowcharts or graphs, or even drawing pictures, could be helpful when you study. Or you might respond better to listening, in which case listening to lectures or talking to yourself about topics could be more useful for you. Learn what works for you and use those techniques.
- You can find learning style inventories for free online. Your college's academic resources center may also have some that you can take.[32]
- Plan to study 2 hours per week for every hour you spend in class. If you're in class 12 hours a week (standard if you're taking 4 classes), you'll need to spend around 24 hours a week studying. Yep, it's work.[33]
- Remember that you're actually there to learn information and skills. Your ability to get a job may depend on you knowing what the classes on your transcript say you know. The only way to develop those skills is to study.
- Take advantage of extra credit. Instructors aren't required to offer extra credit, but if yours does, take advantage of it! Extra credit can be a great way to boost your grades if you aren't really confident in your performance.
- Get started early. Don't wait until the last possible chance to try for extra credit. You don't know what could come up to make you miss out.
- If you're really worried about your performance, talk with your instructor about the possibility of doing extra credit to bring your grade up. S/he may not agree (and s/he doesn't have to), but it doesn't hurt to ask politely.
- Use the resources available. College students have a wealth of resources available to help ensure their success. Check to see what support services and resources you can make use of. Don't feel "weak" or embarrassed if you need to ask for help! It takes strength and courage to admit you're having trouble.[34][35]
 - Most schools have a tutoring and/or writing center. If you're having trouble with a subject or need help with any type of writing, use these resources! They're usually free, and the tutors specialize in helping people who are having trouble, so they won't judge or look down on you.
- Schools usually also have a career services center. These centers can help you buff up a resume, practice your interview skills, find employment or volunteering opportunities, and plan for your future career.
- Don't forget the library! Librarians do more than just shelve books all day. They're trained at identifying helpful, credible research sources and using them for your projects. Contact your library to schedule a consultation with a librarian. You will be amazed at the resources s/he can provide.
- Check out your school's academic support center. (It may have a different name at your school.) This center usually offers classes, mentoring, advising, tutoring, etc. that can help you with things like study skills, note-taking, time-management, balancing your workload, and many other aspects of student life.
EditMaking Good Choices - Borrow only what you need. Some predatory lenders will loan you more than you need. While it may seem like "free money" now, remember that you have to pay back every penny that you borrow in college. Don't saddle yourself with huge debt that you'll be paying off until you retire.[36][37]
- You don't have to accept the entire amount of a loan that's offered, either. You can adjust the number to cover your legitimate expenses without borrowing more than is necessary.
- If you have to take out private loans, shop around for the best interest rates. You may find that you get a more competitive interest rate if you can have your parents or a responsible adult co-sign the loan, but be careful; a co-signer is responsible for the debt if you end up unable to pay it.
- Consider working part-time. Not only will having a job help you cover expenses without racking up student loan debt, it will also help boost your resume for after you graduate. Ask your school's financial aid office whether you qualify for work study, which helps pay your tuition in exchange for your work.
- If you can, try to find a job that has some transferable skills. For example, working as a receptionist at your school isn't super exciting, but you can use some of those skills, such as organization and software familiarity, in "grown-up" jobs.
- Stay on top of your health. With all the pressures of college, it can be really easy to let your emotional, physical, or mental health slip. Don't let your overall well-being suffer through neglect. Keeping a healthy exercise regimen, eating well, sleeping enough, and seeking counseling when you need it will help you stay on top of your game.[38][39]
 - Making time to exercise will help keep you feeling healthy and positive. It will also help ward off the dreaded "Freshman 15." Aim for at least 30 minutes of moderate physical activity every day. Remember small changes add up: choose the stairs instead of the elevator and walk around campus instead of grabbing the bus or driving.[40]
- Eat healthy. With unlimited dining plans and 24/7 cafeterias, it can be tempting to eat nothing but chicken fingers and milkshakes when you're in college. Choose a balanced diet to get the nutrition you need to perform at your best. Limit sugar and highly processed foods, and make sure to eat plenty of fresh fruits and vegetables. Watch your snacking habits, too - those calories are often empty and they add up quick.[41]
- Develop healthy sleep habits. Avoid all-nighters by planning in advance. Try to go to sleep and get up at the same times each day (yup, even on weekends!). Avoid alcohol, caffeine, or nicotine within 4 hours of bedtime. And get enough sleep: teenagers need up to 10 hours a night.[42]
- Get counseling when you need it. Your freshman year can be a stressful, even scary experience. Don't be afraid to check out your college counseling center. A counselor can teach you time-management and stress-coping skills, help you with relationship drama, and listen to you when you need to vent. Don't wait until you feel overwhelmed! Just like your teeth, good mental health requires preventive care to keep you in tip-top shape.[43]
- Consider putting off pledging. If your school has an active Greek community, you may really want to be a part of it. However, the mountain of obligations and time commitments can sink a first-semester freshman faster than that iceberg did for the Titanic. National research studies have shown that your GPA can drop 5-8 percentage points just by pledging a sorority or fraternity.[44] Wait until your second semester or even sophomore year, when you have a better handle on your work/life balance.[45]
- If you do choose to pledge a sorority or fraternity your first semester, consider an academic one. These are typically more focused on studying and may even be specific to an academic subject, which can be helpful networking for your future career.
- Learn to prioritize. As a college student, you'll have lots of competing obligations, all of which can seem super important. Learning to prioritize your commitments and responsibilities will help you achieve a good work/life balance.[46]
- Consider what you need and what will offer the most helpful benefit to you.[47]
- Sometimes, you'll have to prioritize studying for a big exam over going out with your friends, because you need that extra time studying. However, sometimes, you may need a mental health break and spending an hour or two with a video game or at a coffee shop with your pals is just what you need to refresh yourself. Learn to tell what you really need.
- Never give up. It's great advice for college. Don't let setbacks or mistakes hold you down. Get back up and keep pursuing your goals. The only surefire way to fail is to stop trying.
- This applies to individual classes as well as life in general. If you aren't doing too well in a class, your temptation might be to just stop trying. Don't! Sure, you may not be able to pull your grade up to an A if you've got a C at the midterm, but if you stop trying you'll only continue to do poorly. Put in a little work and effort, though, and you at least know you won't flunk.
- Do try your best to get a high GPA your freshman year. It is easy to lower your overall GPA, but it is extremely difficult raising it back up. Most likely, your classes will get harder and you will get busier as you enter junior and senior years. Starting yourself with a high GPA will increase your chance of staying above average by the time you graduate college.
- If possible, do not get a job your freshman year. Freshman year is your time to explore clubs, social groups, and to just have fun! Don't spend it working at school cafeteria. You will regret not spending enough time with your new BFFs.
- Aim for a good balance of fun and hard work.
- Stick to one or two internships. Although it may look impressive to have many work experiences in many different places, employers are not much impressed by it. Instead, when you are looking for internships, apply to places you see yourself working after leaving college. Then, when you apply for a full time job after graduation, they will remember you and will likely hire you than others who have had no experience with their company/organization.
- Live in an apartment as soon as you can. Off-campus housing is awesome. As much as dorms are fun and a great way to meet people, having your own room, your own kitchen, and your own living room wins hands down. Your roommate problems you faced in your freshman year will decrease significantly when you move into an apartment with your own bedroom. More privacy, less problems. If you are a sociable person, you don't have to live in the dorms to meet people. You will find them and they will find you.
- Be a board member. A lot of times students will join organizations and clubs, but will end up dropping out because they don't feel like they are involved or contributing much to the organization. If you want to be involved, take a role. Be a social media person, events coordinator, or a finance guy. Whatever it is, don't be a bystander. Take a role and become a somebody in the group.
- Get to know your professors. Your professors are great resources and can be great mentors for you. They are experts in the field you are majoring in, they have connections, and they can guide you in the right direction. But more importantly, they are people too. Many times, students create a wall between themselves and the professors and only associate them as someone that answers questions and gives out grades. But if you start to see professors without that title, you may be surprised at how much you may have in common. They are more than just an answering machine. Get to know them.
- Avoid binge-drinking and using drugs. These are very common among college students. This type of behavior can cause you significant harm or danger. They could even be fatal.
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