I experience so much anxiety during class. I need help, but I can't consult a psychiatrist.
Hey somazone, I've had this problem since childhood. I experience so much anxiety during class that I can't recite properly. I also shake a lot.
It's been a problem with my studies. I can't talk properly and I get scared to answer my teacher. Even when I know the answer, I can't find the right words.
I need help, but I can't consult a psychiatrist. I'm afraid that my parents will think I'm inadequate. They made it clear that they think I'm a loser a long while ago. I'm not that fond of more insults. Any books or self-help manuals would do. Help.
Hey there. Experiencing so much anxiety can't be fun for you.
Anxiety is a stress response that we all get from time to time. But sometimes we get anxious when it's really not helpful or necessary. At its core, anxiety is about us not having control over ourselves or our environment. While we can't do much about our outside world, we can do something about our inner world.
Look inside. Think about how you feel about yourself. Do you only experience such anxiety during class when there is the chance you have to recite? Or does it also happen outside of class? What is it that causes you to become anxious? Try to be specific. For example, you could be afraid that your classmates will laugh at you for reciting. It may not be you getting the answer wrong that you are afraid of, but it may be the way that you answer the teacher that is the cause of your anxiety.
If you are finding it hard to pinpoint the specifics, perhaps start a journal. Write about your day and the feelings you experienced throughout the day. Pay particular attention to the events that led to your anxiousness and the events afterwards that helped you reduce your anxiety. Then, try to figure out which parts of these events are under your control. Come up with a plan that helps you tackle these parts. Sometimes just admitting that there are parts of a stressful situation that are out of your control and being prepared to deal with the parts within your control can help to reduce your anxiety.
Get the right amount of sleep for your needs—not too much or little. Also eat well. Choose fruit, vegetables, lean proteins and wholegrains for sustainable energy instead of short bursts that come from too much sugar. Maintaining a healthy lifestyle that includes sufficient sleep has been shown to help deal with stress and anxiety.
Another thing that has been found to help is regular exercise. Especially exercise outdoors where you can feel safe, relax, and enjoy your surroundings. So maybe head out for a walk in the park or a hike somewhere you can feel peaceful and grounded. Invite a friend or a sibling you trust. That way you can also enjoy feeling connected to people who have the ability to make you feel better about yourself.
For more information, have a read of the info at the links below. Hope this helps. Good luck and good health!