1.Keep all of your notes and schoolwork organized. Being disorganized can make anxiety much worse. You'll start to panic because you can't find that one page of notes you need to know, and then lose time looking for it instead of studying. To avoid this problem, keep all of your schoolwork neat and organized. That way, you'll be able to find everything you need and spend the maximum amount of time studying. Keep all of your notes for a certain class in one notebook, so everything for that class is in one place. Also make sure to date the page every time you take notes. If you take notes on your computer, keep your notes, assignments, and any study aids in separate folders for each class, and date all of your notes. Designate a folder for any loose material you have for a class. Handouts, essays, homework assignments, and past tests can go in here so you can find them easily when you need them.
Take breaks while studying. Although you should study as much as you need to, it is possible to overdo it. Spending every minute of the day studying will wreak havoc on your nerves and make anxiety worse. Be sure to factor breaks into your study schedule. Every hour or two you should take a break. Any activities will do. Try watching TV, going for a walk, taking a nap—whatever you have to do. This will rest your brain and you can come back to your studies refreshed and ready to continue. Advertisement
Part Two Reducing Anxiety Physically
1Look for physical symptoms of anxiety. Anxiety is not only an emotional state. It produces physical symptoms that you can identify if you know what to look for. If you experience any of the following symptoms when studying or thinking about a test, this would be a tell tale sign that you're feeling anxiety. You can then take steps to alleviate symptoms. Headaches.Dry mouth. Rapid heartbeat. Usually a heart rate above 100 beats per minute characterizes a rapid heartbeat. Sweating.Shortness of breath. Light-headedness. Extreme body temperature, either excessively hot or cold. Gastrointestinal discomfort. This can be characterized by nausea, diarrhea, bloating, and abdominal pain.
Stay active. Exercise and physical activity are great ways to reduce anxiety. Physical activity releases endorphins that will elevate your mood. It will also distract your mind from the test and studying, so your brain will have a chance to relax and refresh itself. Any number of physical activities will have a beneficial affect on your anxiety. They include, but certainly aren't limited to: Going to the gym. Taking a walk. Doing housework. Riding your bike. Working outside. Playing sports.
Eat proper meals regularly. Oftentimes people suffering from anxiety have trouble eating and skip meals. This is a mistake. Hunger can make your anxiety worse. It will also starve your brain of nutrients and you won't be able to focus. Eat at least three balanced meals every day to keep your strength up. Make sure your meals are nutritious. Whole grain products, fruits, vegetables, and lean proteins are best because they will provide you with a sustained release of energy that will carry you through your study session. Avoid sugary foods and drinks. Not only are these bad for your health, but the spike in your blood sugar will make you jittery, which could increase your anxiety. Also, the energy high will come with a crash before too long, and you won't be able to study effectively anymore.
Get plenty of sleep. Sleep deprivation is another cause of anxiety. Commit to getting a full 8 hours of sleep every night. This will ensure that your brain has been properly rested and you can start studying with a fresh mind.
Stretch your muscles. Anxiety often causes muscles to tense up, particularly those in the upper back and neck. This will cause pain and discomfort, inhibiting your ability to concentrate. During your breaks, make sure you stretch and massage any muscles that feel tight. Not only will this give you physical relief, but the action of stretching will help reduce your anxiety.
Try meditation. Meditation is designed to relax your body and mind, so it is great for people suffering from anxiety. If you're feeling anxious preparing for a test, schedule in some meditation time.
Avoid people who generate anxiety when studying. You might have certain friends or acquaintances who also suffer from test anxiety and always vocalize their fears. This doesn't mean you can't be friends with them, but it might be best to avoid them while you're trying to study. You might be making a good effort to curb your own anxiety, and allowing their negative thoughts to overcome you could set you back.
Think about your cognitive state. Anxiety often impairs concentration and causes sufferers to simply blank out. If you're trying to study but just can't bring yourself to focus, you could be suffering from anxiety. Procrastination is also a symptom, since avoidance of a problem is a defense mechanism. If you notice these symptoms, it is time to take action and work on your thought processes.
Analyze your thought patterns. Often when people suffer from anxiety, they focus on overwhelmingly negative thoughts. You may say to yourself "I'm definitely going to fail this test, or "If I fail this test my life is over. These thinking traps are a symptom of anxiety, as well as a cause of greater anxiety. If you find yourself thinking this way about a test, you can take some steps to address and remedy those thoughts
Isolate and analyze negative thoughts. When a negative thought enters your head, stop what you're doing and think about it. By breaking down negative thoughts, you can find that most of them are unrealistic, and then replace them with more positive thoughts. Think about whether this thought is logical. For example, you think "If I fail this test, my life is over. Is that really true? In almost all situations, no, it's not true. There is no logical way a test will result in your life ending, making this an unrealistic fear.
Put negative thoughts in perspective. When many negative thoughts are put in real-world perspective, they don't seem so serious. For example, you're convinced that you will fail the biology test tomorrow. But you've gotten good grades on every biology test this semester so far. Past experience is on your side here. This new perspective makes your fear seem more unlikely, since you've already established that you're good at biology.
5Replace illogical thoughts with logical ones. Once you've established that a fear is illogical, you can work on replacing it with a more balanced and logical thought. This will bring your mind back to reality and help break down illogical fears. Once you've isolated the thought that "I will definitely fail this test tomorrow, replace it with, "I've been studying all week, I know this material, and it's within my power to do well on this test. This new pattern of thinking breaks down your fear that was based on nothing, and replaces it with a new thought that is rooted in reality. Even if you can't get past the idea that you will fail tomorrow's test, you can use logic to help you remain calm by reminding yourself that a failed exam doesn't mean you will fail the class. Remind yourself that you may even have other options, such as investigating extra credit or asking to re-take the exam.
Use positive self-statements. When people suffer from anxiety, they usually use negative self-statements like "I'm stupid, or "I'm worthless. These kinds of statements can easily cause your anxiety to progress into depression and threaten your overall mental health. Just like you replaced your illogical fears with logical thoughts, replace negative statements with positive ones. Make an effort to tell yourself "I'm smart, "I can do this, or "Everything will be okay. That way you can cut negative statements out of your thinking and improve your happiness and mental health. Statements such as "I'm stupid" or "I'm worthless" are not only unhelpful, they're untrue because they summarize you based on one observation. For example, if you've performed poorly on your calculus quizzes so far, you might think "I'm a loser. This is an emotional overstatement. Try to think about the facts instead: You just happen to be performing poorly on calculus quizzes. This says nothing about who you are as a person, or your ability in other areas.
For worms problem you can contact your family physician.
ALL THE BEST.