Overcoming Anxiety: Strategies for Managing Stress and Focus

Unable to regulate mood?

Hello Dr.
Ding,
Since childhood, I have always felt extremely anxious before exams.
Recently, while pursuing further studies abroad, I experience intense anxiety every time I have to submit assignments.
I constantly worry about not finishing on time, fear that I won't be able to write or that I will make mistakes and fail.
This anxiety often prevents me from focusing on my research.
Even when I try to take a break by engaging in leisure activities or chatting with others, I still feel anxious and end up thinking that I am wasting time.

Although I know that being nervous is unproductive, I can't help but feel that way.
It seems like I spend more time worrying than studying, and then I regret wasting time again.
When I am under stress, I tend to worry about things unrelated to my studies (I wonder if this is a form of avoidance?).
I keep thinking and worrying, which leads to more time wasted without completing my assignments, creating a vicious cycle.

After spending too much time on leisure activities and getting sidetracked by trivial matters, I regret not starting my work earlier.
Even though I know that dwelling on the past is pointless, I still feel guilty about it.
I wonder if there are any methods to improve this situation.
I envy those who can calmly complete their tasks, while I seem to be perpetually anxious and unable to finish my work.
How can I adjust my mindset? It feels impossible to remain calm and relaxed.
Thank you, Dr.
Ding.

Jou, 20~29 year old female. Ask Date: 2016/04/11

Dr. Ding Shuyan reply Psychiatry

Hello, anxiety management can be approached in general ways, such as muscle relaxation training, diaphragmatic breathing, exercise, and practicing yoga and meditation.
These methods can be as effective as medication, but they require regular practice; otherwise, one may regress or forget to use them during stressful times.
Additionally, many individuals who experience anxiety tend to have perfectionistic or impatient personalities.
In such cases, it is important to examine whether they have set excessively high expectations for tasks to be completed, even beyond their own capabilities or available time.
Some perfectionists may wait for the "perfect" moment to start important tasks, such as preparing for exams or submitting assignments, leading to chronic procrastination until the deadline approaches, which results in prolonged anxiety.
To address this, we can break tasks into smaller, manageable stages, allowing for an earlier start and reducing the duration of anxiety.
Wishing you all the best.
Sincerely, Dr.
Ding Shuo-Yan.

Reply Date: 2016/04/11

More Info

Dealing with anxiety, especially in high-pressure situations like exams or deadlines, can be incredibly challenging. Your experience of feeling overwhelmed and unable to focus is not uncommon, and many people face similar struggles. Here are some strategies that can help you manage anxiety and improve your focus:
1. Understanding Anxiety: First, it's essential to recognize that anxiety is a natural response to stress. It often stems from a fear of failure or the pressure to perform well. Understanding that these feelings are common can help normalize your experience and reduce the stigma you may feel about your anxiety.

2. Cognitive Behavioral Techniques: Cognitive Behavioral Therapy (CBT) is a highly effective method for managing anxiety. It involves identifying negative thought patterns and replacing them with more constructive ones. For example, instead of thinking, "I will fail if I don't finish this," try reframing it to, "I will do my best, and that is enough." Keeping a journal to track these thoughts can also help you see patterns and work on changing them.

3. Time Management: Break your tasks into smaller, manageable parts. Instead of viewing a large assignment as one daunting task, divide it into sections and set specific goals for each study session. This approach can make the workload feel less overwhelming and help you maintain focus.

4. Mindfulness and Relaxation Techniques: Incorporating mindfulness practices, such as meditation or deep-breathing exercises, can significantly reduce anxiety. These techniques help ground you in the present moment, making it easier to focus on the task at hand rather than worrying about the future. Even a few minutes of focused breathing can help calm your mind.

5. Physical Activity: Regular exercise is a powerful stress reliever. It releases endorphins, which can improve your mood and reduce feelings of anxiety. Even a short walk can help clear your mind and improve your focus.

6. Limit Distractions: Create a study environment that minimizes distractions. This could mean turning off your phone, using apps that block distracting websites, or finding a quiet space to work. A focused environment can help you concentrate better and reduce anxiety about not completing your work.

7. Set Realistic Expectations: Perfectionism can exacerbate anxiety. It's important to set realistic goals for yourself and understand that it's okay to make mistakes. Learning from errors is part of the process, and striving for perfection can lead to procrastination and increased anxiety.

8. Seek Support: Don’t hesitate to reach out for help. Whether it's talking to friends, family, or a mental health professional, sharing your feelings can provide relief and perspective. Sometimes, just knowing that others understand what you're going through can be comforting.

9. Practice Self-Compassion: Be kind to yourself. Acknowledge that everyone struggles with anxiety at times, and it's okay to feel this way. Instead of criticizing yourself for feeling anxious, try to treat yourself with the same kindness you would offer a friend in a similar situation.

10. Professional Help: If your anxiety continues to interfere with your daily life, consider seeking professional help. A therapist can provide tailored strategies and support to help you cope with anxiety more effectively.

In conclusion, managing anxiety is a process that requires patience and practice. By implementing these strategies, you can work towards reducing your anxiety and improving your focus. Remember, it's okay to seek help and take things one step at a time. You are not alone in this journey, and with time and effort, you can find ways to cope with the pressures you face.

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