Overcoming Anxiety: Strategies for Focus and Peace in Class

Anxiety disorder

I have symptoms of anxiety, such as difficulty concentrating in class, inability to focus, restlessness, irritability, and becoming easily angered.
This affects others around me (they think I am staring at them), increasing discomfort for both myself and others.
My situation is getting worse.
Whenever someone passes by, gets close to me, or sits next to me, I feel uneasy, tense, agitated, and worried (afraid others think I am looking at them).
I don’t even dare to lift my head in class because when I do, I can't focus on the blackboard, and I worry about my issues resurfacing (afraid others think I am looking at them).
I try very hard to control myself, but I can't concentrate even with deep breathing and self-talk (e.g., "You can't do this, stop..."), none of it seems to work.
Doctor, help...
I assume you would suggest that I go directly to a hospital for evaluation? But that requires courage...

Jiao lü zheng, 0~9 year old female. Ask Date: 2004/11/04

Dr. Zhou Sunyuan reply Psychiatry

Indeed, it is advisable for you to seek medical attention at a hospital, especially since you have already attempted some self-regulation methods without achieving good results, and your symptoms appear to be worsening.
From your description, I can only understand that you are experiencing some anxiety symptoms, but there are numerous potential causes for these symptoms, making it difficult to arrive at an accurate diagnosis based solely on your account.
Given the severity of your condition, which is causing significant distress in your daily life and psychological suffering, it should not be delayed any longer.
It is very likely that medication treatment will be necessary.
Therefore, you need to visit a hospital for evaluation.
Many psychiatric departments in hospitals today have improved their facilities compared to the past, making them more comfortable and welcoming, with a focus on privacy.
Some have even renamed their departments to "Psychosomatic Medicine," which can help reduce anxiety about seeking treatment.
I hope you can seek help soon and recover quickly.

Reply Date: 2004/11/04

More Info

Overcoming anxiety, especially in a classroom setting, can be a challenging journey, but it is entirely possible with the right strategies and support. Your experience of feeling anxious, unable to concentrate, and becoming irritable is not uncommon among students dealing with anxiety disorders. It's essential to recognize that these feelings are valid and that seeking help is a courageous step toward improvement.

Understanding Your Anxiety
Anxiety can manifest in various ways, including physical symptoms like increased heart rate, sweating, and muscle tension, as well as psychological symptoms such as excessive worrying and fear of judgment from others. In a classroom environment, these symptoms can be exacerbated by the presence of peers, leading to a cycle of anxiety that can be difficult to break. It’s crucial to understand that your feelings are not a reflection of your abilities or worth; they are symptoms of a condition that can be managed.

Strategies for Overcoming Anxiety
1. Mindfulness and Grounding Techniques: Practicing mindfulness can help you stay present and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, or grounding exercises (like focusing on the sensations of your feet on the ground) can help anchor you in the moment. When you feel anxious, try to take a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. This can help calm your nervous system.

2. Cognitive Behavioral Techniques: Cognitive Behavioral Therapy (CBT) is a highly effective treatment for anxiety. It involves identifying negative thought patterns and replacing them with more positive or realistic ones. For example, if you find yourself thinking, "Everyone is watching me," challenge that thought by asking yourself, "Is there any evidence for this? What would I say to a friend who felt this way?" This can help reduce the power of anxious thoughts.

3. Gradual Exposure: Gradually exposing yourself to the situations that trigger your anxiety can help desensitize you over time. Start with less intimidating situations and work your way up. For instance, if sitting next to someone makes you anxious, try sitting near someone you feel comfortable with before gradually moving to a more challenging situation.

4. Establish a Routine: Having a consistent routine can provide a sense of stability and predictability, which can be comforting when dealing with anxiety. Try to establish a daily schedule that includes time for studying, relaxation, and self-care.

5. Seek Support: Talking to someone about your feelings can be incredibly beneficial. This could be a trusted friend, family member, or a mental health professional. If you feel comfortable, consider reaching out to a school counselor or therapist who can provide guidance and support tailored to your needs.

6. Limit Caffeine and Sugar: Both caffeine and sugar can exacerbate anxiety symptoms. Try to limit your intake of these substances, especially before class or stressful situations.

7. Physical Activity: Regular exercise can significantly reduce anxiety levels. It helps release endorphins, which are natural mood lifters. Even a short walk or stretching during breaks can make a difference.

8. Practice Self-Compassion: Be kind to yourself. Understand that overcoming anxiety is a process, and it’s okay to have setbacks. Celebrate small victories and remind yourself that you are not alone in this struggle.

Seeking Professional Help
If your anxiety continues to interfere with your daily life, it may be beneficial to seek professional help. A mental health professional can provide you with tailored strategies and support, including therapy or medication if necessary. It’s understandable to feel apprehensive about seeking help, but remember that taking this step is a sign of strength and a commitment to your well-being.

Conclusion
Overcoming anxiety in a classroom setting is a journey that requires patience and practice. By implementing these strategies and seeking support, you can gradually regain control over your thoughts and feelings. Remember, you are not alone in this, and there are resources available to help you navigate your anxiety. Embrace the process, and take it one step at a time.

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