Is it 'immersion' or 'drowning'? Reducing stress for better language performance
We language learners often have complicated relationships with our languages. Often, coaching conversations about language learning turn into discussions around stress or anxiety: Whether it's feeling embarrassment or even 'foreign language anxiety' when speaking another language, or it's the other way round - feeling like our language skills get worse under stress.
This phenomenon I might call “stress-induced stupidity” happened to me last week, when my flight back to London from Italy got cancelled and I needed to speak Italian: My brain seemed to simply refuse due to all the stress and uncertainty of frantically trying to re-book onto another flight, readjust my expectations, and manage the logistics of having to stay for another few days. It was as if my mind was saying, “I’d rather cry in English, thanks”.
Stress during language learning is such a big topic that understanding how you cope with stress, I believe, is fundamental to effective language learning (and there's plenty of research to back this claim).
When the amygdala takes over, other brain regions can’t function properly.
We know that psychological stress (and “social pain”, as described by David Rock and colleagues) impacts our cognitive functioning. For example, the amygdala - an almond-shaped structure deep in the brain that's part of the limbic system - is responsible for our Fight, Flight, Freeze or Fawn response. When we're stressed, the amygdala kicks into gear and we're more likely to either fight, flee, freeze up or try to please. The amygdala is also responsible for our memory of emotional events - which is why we often remember things that happened when we were stressed more vividly than other memories. (That does not mean, however, that you should aim to be stressed to learn or remember better! More on that in another post).
So what does this all mean for language learning?
Well, if you're constantly in a state of stress, your amygdala is going to be more active and you're likely to have more difficulty with tasks that require concentration, focus, problem solving, creativity, and rational thinking - like learning a new language. Under intense stress, it can even be difficult to speak coherently in your first language, let alone a second or third language.
But it's not just our thoughts that are affected by stress. Chronic stress has been linked to everything from memory problems and impaired decision-making to depression and anxiety, as well as physical health issues such as increased blood pressure. In other words, stress can have a big impact on our ability to function both mentally and physically.
How you might reduce stress in your language practice
If you're feeling stressed about your language learning, it's important to find ways to reduce your stress levels. This might involve making changes to your lifestyle, such as getting more exercise or sleep, or implementing some stress-busting techniques like meditation or mindfulness.
Creating a language learning environment that's as stress-free as possible is also important. This might mean setting realistic goals, breaking down tasks into manageable chunks, and finding learning environments that support your personality and individual needs. As a language coach, I always aim to make my clients feel comfortable making mistakes so they can learn to recover from them and self-correct, and to recognise their emotional states so we can make adjustments and create a ‘brain-friendly’ learning environment. Because the brain actually learns better in a state of enjoyment, curiosity, and (moderate) relaxation.
Remember, it's normal to feel some stress when learning a new language - after all, you're stepping out of your comfort zone. But if you can find ways to reduce your stress levels, you'll be giving yourself a much better chance of success.
What are some of the things you do to reduce stress when learning a new language? Share your tips in the comments below!
Author's bio
Hedvig is a language and learning coach on a mission to make language learning almost as normal as breathing. She is the founder of Abundate.org and host of the Abundate Podcast, where she interviews language learners, educators and researchers about the magic, power and beauty of language learning. She also shares her personal reflections on language learning in her newsletter. Learn more about private coaching in English or Norwegian, or her group programme for learners of any language.