Overcoming Anxiety: Strategies for Managing Stress in Exams and Work

Easily anxious?

I feel that I get very nervous easily, whether it's during exams or at work.
For example, during a math test, I often write "+" as "-" and "0" as "2," and I don't realize these mistakes until after the exam when I relax and suddenly remember the errors I made.
At work, when learning new things, I also struggle due to my nerves, often needing to practice many times before I can grasp the material, which significantly hampers my effectiveness.
I initially thought that with time I would get used to it, but the problems keep recurring.
Are there any methods to address this?

A Zhang, 20~29 year old female. Ask Date: 2005/03/21

Dr. Ke Shengying reply Psychiatry

Dear Zhang,
Dr.
Ke Sheng-Ying from the Psychiatric Department of Tainan Hospital, Ministry of Health and Welfare, respectfully replies:
Having a tendency to be easily anxious can often diminish performance in various aspects.
If this is causing you significant distress, I recommend visiting the psychiatric outpatient clinic.
With the assistance of medication and cognitive-behavioral therapy, your anxiety should improve.

Wishing you good health and all the best from Tainan Hospital!

Reply Date: 2005/03/21

More Info

Overcoming anxiety, especially in high-pressure situations like exams and work, is a common challenge faced by many individuals. Your experience of making mistakes under pressure, such as confusing symbols or struggling to learn new tasks, is not uncommon. It often stems from anxiety, which can impair cognitive function and lead to performance issues. Here are several strategies that can help you manage anxiety and improve your performance in these situations.

1. Understanding Anxiety
First, it's important to recognize that anxiety is a natural response to stress. It can be beneficial in small doses, as it can motivate you to prepare and perform. However, when it becomes overwhelming, it can hinder your ability to think clearly and perform tasks effectively. Understanding this can help you reframe your thoughts about anxiety, viewing it as something manageable rather than an insurmountable obstacle.

2. Preparation and Practice
One of the most effective ways to combat anxiety is through thorough preparation. Familiarize yourself with the material or tasks at hand. For exams, practice with past papers or sample questions under timed conditions to simulate the exam environment. This can help reduce the fear of the unknown and build your confidence. For work-related tasks, seek opportunities to practice in low-pressure settings, allowing you to build competence and confidence gradually.

3. Mindfulness and Relaxation Techniques
Incorporating mindfulness and relaxation techniques into your routine can significantly reduce anxiety levels. Techniques such as deep breathing, progressive muscle relaxation, and meditation can help calm your mind and body. For instance, practicing deep breathing exercises before an exam or a stressful work situation can help lower your heart rate and clear your mind, allowing you to focus better.

4. Cognitive Behavioral Strategies
Cognitive Behavioral Therapy (CBT) techniques can be particularly effective for managing anxiety. This involves identifying negative thought patterns that contribute to your anxiety and replacing them with more positive, realistic thoughts. For example, instead of thinking, "I will definitely make mistakes," you might reframe it to, "I have prepared well, and I can handle this." Keeping a journal to track your thoughts and feelings can also help you identify triggers and patterns in your anxiety.

5. Break Tasks into Smaller Steps
When faced with large tasks or study materials, break them down into smaller, manageable steps. This can make the workload feel less daunting and help you focus on one thing at a time. Set specific, achievable goals for each study session or work task, and celebrate your progress, no matter how small.

6. Seek Support
Don’t hesitate to reach out for support from friends, family, or professionals. Talking about your feelings can provide relief and help you gain perspective. If your anxiety is significantly impacting your daily life, consider seeking help from a mental health professional. They can provide tailored strategies and, if necessary, discuss the option of medication to help manage your symptoms.

7. Healthy Lifestyle Choices
Maintaining a healthy lifestyle can also play a crucial role in managing anxiety. Regular physical activity, a balanced diet, and adequate sleep can improve your overall well-being and resilience to stress. Exercise, in particular, is known to release endorphins, which can enhance your mood and reduce feelings of anxiety.

8. Practice Self-Compassion
Finally, practice self-compassion. Understand that everyone makes mistakes and that perfection is not the goal. Allow yourself to be human and recognize that learning and growth often come from overcoming challenges. This mindset can help reduce the pressure you place on yourself and alleviate anxiety.

In conclusion, managing anxiety, especially in exam and work situations, involves a combination of preparation, relaxation techniques, cognitive strategies, and lifestyle choices. By implementing these strategies, you can develop a more resilient mindset and improve your performance in stressful situations. Remember, it’s a process, and with time and practice, you can learn to manage your anxiety effectively.

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