A range of mental issues. I do now!

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Here are a few suggestions that could be helpful : Concern about how well you would perform in the exam, how the results might turn out is something that's bound to arise, especially more so when the date of the exam is fast approaching. These concerns might also be exacerbated by the impact the results would have on your present life situation. Expectations from self and others might also add to it. Forgive me for stating the obvious but as you know, to be able to prepare and perform well in the exam, to the best of your potential, requires a state of calm and composure within. An important characteristic nature of thoughts is this - You may either have thoughts about the past or the future. In the context of the impending test - guilt about the time wasted in worrying and not preparing well enough in the past, for instance, and how your performance at the test/results might turn out to be in the future and the repercussions on your life in general. Once you begin to be aware of your thoughts, be an observer of your thoughts, every time you catch yourself indulging in such thoughts or your attention being pulled in the direction of such thoughts, kindly remind yourself that you have done YOUR best in the past and shall trust yourself to do YOUR best in the present and future too. As simple as it seems, this needs to be practiced every time it happens. When you repeatedly focus on a thought, say, a thought which is threatening or disturbing by nature and identify with it, believing it to be true, the corresponding emotion rises in your brain. It overpowers your capability to think rationally. The cycle repeats and hence you feel imprisoned by your own thoughts and emotions. With practice, you will learn to focus and entertain only those thoughts that are healthy enough to be acted upon. You will also be able to be more aware of your emotions and this awareness will help you manage them better. Figuratively speaking, all emotions come through the same pipeline and hence you cannot and need not selectively block a few and welcome the others. Awareness puts you back in charge whereby you can channelize them better. Usually when we experience disturbing thoughts, we may tend to fight, resist or control them. Fighting a thought or emotion only gives it more power. Say, for instance, when someone asks you not to think of a pink elephant, the first thought that invariably comes to you is that of a pink elephant. Instead, what we can do is, learning to be an observer of such thoughts and emotions( that are only based on past experiences and hence are no longer true or relevant today or do not serve your highest good ) and not identify with them or act on them. Here is a breathing exercise that could help you : You may do this in the night once you have finished your tasks for the day : Inhale slowly to a count of four - hold your breath to a count of four - exhale slowly to a count of eight. Repeat this ten times. You may do this also in the morning before you begin your daily routine. During the day, whenever you feel being pulled into a whirlpool of thoughts, try to bring your focus to your breath and take a few relaxing breaths. You will be able to return to the state of equanimity within. One of the definitions of stress is the thought(s) or the belief that you don't have the capability and the resources to successfully overcome the challenge(s) that is right in front of you now. Consider the components of this equation - On one end you have the object that induces this belief in you ( the exam, for instance. ). Is there anything you can do to change this side of the equation? On the other end, you have your resources to tackle it - reflect on whether you are doing all you can to prepare for it/address it/ do justice to it, considering all the factors that play a role in this situation. Our attitude towards life in general and things in particular is based on our Beliefs - what we believe to be true about ourselves and the world. What are your core beliefs about yourself and the world? What are those beliefs that prevent you from trusting yourself enough to do your best in preparing and performing in the exam? Try writing them down and examine the validity of these beliefs. Some of them may be limiting and negative in nature because of some of the feedback you might have received in the past - at home, in school, from your classmates, friends, relatives, etc. But once you are aware of them, you shed light on them,examine their truth, they can no longer manipulate your behavior or actions. As your beliefs change, your attitude changes, and words, actions and behavior follow. Please set aside time for exercise daily and try to eat healthy every time. Our challenges that seem to threaten our very existence are the ones that serve as fuel for our evolution.

Hey! Thanks for reaching out. I can see how this must be a frustrating experience. Feeling anxious before exams is a normal phenomenon. However, according to what you have mentioned, it sounds like you are experiencing a significant amount of distress. I would suggest that you practice some self care techniques like journaling and meditation on a regular basis, in order to ensure that you feel a little calmer and relaxed. You can also try some breathing techniques like the 4-7-8 technique (breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds) when you feel extremely stressed or anxious. Another technique you can practice is the 5-4-3-2-1 grounding technique, in order to bring yourself to and become more aware of the present and your surroundings. It can prevent you from ruminating in the thoughts about the future. If your performance in exams significantly dropping because of your anxiety, please consider going for therapy. It can help you cope with your concerns, while providing more insight into the possible reasons behind why you feel the way you do. More power to you! :)

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Dear Practo user, As you mentioned you have constant fear of exam leading to certain emotions. It may be because of performance anxiety that is characterized by fear, worry, tension and even feelings of physical illness in the face of taking an exam. In fact, a little nervousness may actually help you perform your best. However, when this distress becomes so excessive like anger, sweating, tremors/shaking, fidgeting, etc. that it actually interferes with performance on an exam, the individual is recommended to consult a clinical psychologist.

For better insight and clarity, it is recommended to consult a clinical psychologist.

1. Practice stress management strategies. Relaxation techniques like deep breathing may help you to relax before and during a test. 2. Make lifestyle modifications. Self-care habits such as getting enough sleep and eating healthy meals may be helpful for managing symptoms of anxiety. 3. Establish good habits. Work on developing good study habits and make sure you are well-prepared for tests. One good way to do this is to reward yourself for the goals you set as you study. 4. Learn to accept mistakes. Don't connect your self-worth to the test's outcome. It's one test and your worthwhileness as a person is not dependent on grades. 5. Minimize distractions. Focus on the test and try not to get distracted by interfering thoughts.

Exam is most feared by students. During times like these when there are online examinations it can become difficult to keep up with exam writing papers as one has to keep the videos on and then write their paper while sitting at home. This is very different than the physical examination hall setup, hence it may cause more stress and tension. When you start focusing on your strengths, you can maintain a healthy study habits. While you plan your study, just plan to complete your portion and have breaks in the middle. During the break time do any offline activity that rejuvenates you.

Do simple breathing exercises, talk with someone you trust or with your friends. Take breaks while you study and do something you love doing. Don't lose confidence in yourself just because situation is different than usual.

The inner core requires strength. The situation is leading to anxiety in your life. As you are constantly thinking about it. Please learn mind management and self esteem building techniques. You can reach out to any counselor you are comfortable with.

Counselling abs yoga is recommended

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