Nervousness seems to have immense adverse impact in your life & in your day to day functioning too, with negative impact in your studies & so frustration had started developing in you. The symptoms you are suffering from indicate that you are having excess anxiety within, & you even panic in some situations.
Anxiety is a state which is characterized by unpleasant feeling of nervousness, uneasiness or worry, with lots of emotional turmoil within, leading to nervous behavior. It a normal emotion which occurs in response to any stress & it resolves spontaneously when the stress is gone. Everyone experiences anxiety now & then to some extent .But it is a disorder if the anxiety is very distressing, difficult to cope with, affects day to day functioning & disrupts normal life of a person. In Anxiety disorder the affected person experiences various symptoms, which include:
•Feelings of panic, fear, and uneasiness
•Palpitation or rapid heartbeat
•Cold or sweaty hands or feet
•Shortness of breath
•Tingling sensation or numbness in hands & feet
•Stiffness of body
•Butterflies in stomach, a state where the person feels certain discomfort in stomach
•Problem with thinking clearly, concentrating & distraction, leading to forgetfulness
•Indigestion & abdominal pain
•Feeling weak or tired
•Having a sense of impending danger, panic or doom
Anxiety Disorder may be:
1. Specific, in which the anxiety occurs in response to specific stress.
2. Generalized Anxiety disorder where there may be no specific triggering factors, & the anxiety symptoms are present all the time.
3. Secondary to physical illnesses like Heart disease, Diabetes, Thyroid problems such as hyperthyroidism, certain Respiratory disorders, Drug abuse or withdrawal, Chronic pain or irritable bowel syndrome, certain tumors that produce hormone imbalance etc.
4. Sometimes anxiety can be a side effect of certain medication.
5. A person may also get Panic attack, which is sudden episodes of anxiety lasting few minutes, when the person gets intense anxiety symptoms. It usually occurs without any triggering factor.
The Anxiety or nervousness you are suffering from is usually triggered by stressful situations like exam time. Get yourself evaluated by a Psychiatrist, who will prescribe you medicines or advice you counseling sessions accordingly. The two main treatments for anxiety disorders are psychotherapy and medications or a combination of the two. Along with, take the following measures:
•Lead a healthy lifestyle. Go for a walk, exercise regularly, do some yoga or relaxation techniques daily.
•Have adequate sleep.
•Explore your own talents & feel good about yourself.
•Set goals which are realistic & within your capability & try to pursue them.
•Maintain a daily routine.
•Stay away from substance of abuse like alcohol, cannabis, inhalants, drugs etc.
•Enhance your coping skills & problem solving skills.
•Spend time with friends, family members or well wishers with whom you feel comfortable & positive.
•Rest in a dark room.
•Practice deep breathing & relaxation exercises
•Eat healthy food & reduce caffeine, tea, cola, and chocolate consumption.
During exam it seems you experience intense anxiety symptoms that affects your performance in exam. The underlying anxiety is leading to your forgetting the answers you prepare well, impairs your concentration & thinking, leading to your slow & unsatisfactory performance. Excess anxiety also temporarily block one’s thinking, judgment & decision taking capacity because of which you fail to recollect your answer spontaneously, nor could see your mistakes even after revision. Seek professional help early. With medications & counseling sessions, you will definitely come out of this problem.
Take following measures to deal with the nervousness during exam:
•Start studying early & study daily from the start of your academic session
•Revise your lessons regularly
•Have a plan to manage your time of study
•Study relaxly with a calm mind & take small breaks during studies.
•Be confident of yourself & do not compare yourself with others.
•If you feel stressed while studying, talk to someone, listen to some music or do something that relax you.
•Create the environment in your study room similar to your exam hall. Then you will find your exam hall comfortable & familiar.
•Expect exam outcomes rationally & what is within your capability. Impractical & Over expectation that is beyond one’s capability brings in fear & frustration.
•Take your class time seriously by taking notes summarizing what your teacher has said.
•During the days of preparation for exam eat healthy, stay hydrated & avoid substances of abuse, as a healthy body prepares a healthy mind.
•On the day prior to exam sleep adequately.
•Reach the examination hall before time so that you are relaxed & mentally prepared for the exam. Do not guess the exam outcomes just target to give your best. Think positive. Start writing with a calm mind. Be aware of the anxiety symptoms, & if you feel anxiety is building up, just concentrate on breathing in & out slowly or tighten & relax your shoulders or stretch your legs. You can also take a small break & drink some water
•Do not look around; just concentrate on your paper.
•Revise quickly once you finish answering.
It’s a good quality to be sensitive, but it never good to be over sensitive, as it starts affecting your normal functioning. One should always enhance one’s good qualities & try to overcome one’s bad qualities. From others one should take their good & ignore their bad. Deal with criticisms by others in a matured way. If anyone scolds you, criticize you or tells something that hurt you, rather than reacting or feeling bad, first ponder over it & think deeply. If you find out that whatever said has some reality & some fault was in you then rectify it & try not to repeat it. & if you find out it was only a baseless criticism, then meet the concerned person & politely explain the fact. If someone younger to you behaves immaturely, you should reply maturely. Then they will look high on you. If you also behave the same way they did, no healthy solution will come; rather the problem will increase further. Retaliating with physical violence is never a healthy way of solving problem. Violence attracts more violence in return.