Take a deep breath. You are safe here, and you are doing beautifully.
Be incredibly kind to yourself: set a timer for just 25 minutes and do what you can. When it rings, immediately walk away, stretch, or get a glass of water for 5 minutes. Your brain deserves that little rest!
Don't stress about re-reading heavy paragraphs over and over. Close the book, take a blank page, and gently scribble down or sketch whatever you can remember in your own words. No judgment, just playing with ideas.
Instead of cramming everything at once, look at your favorite topics tomorrow, then in 3 days, then next week. It takes the pressure off and lets the knowledge settle into your memory like an old friend.
Let's drop your shoulders and release the tension together for just a few seconds.
Inhale (4s) → Hold (4s) → Exhale (4s) → Hold (4s)
Slowly match your breath to the expanding and shrinking soft circle above. You are doing just fine.