How to overcome performance anxiety?

[Loveisonlyformovies]

My performance anxiety and fear of failure controls my life and I can't seem to get rid of it. Therapy gives way too slow progress and really need to fix this problem ASAP. Accepting failures only makes my performance anxiety worse somehow and now I'm pretty much paralyzed. :/

 

 

Anyone else been in the same situation and managed to get out of it alone and on very short time? Really need advice on how to handle it or at least "shut if off" for a short time. :/

 

And please, keep my threads separate...

[amaysngrace]

Whenever you are frozen with fear it's best to just face the fear head on.

 

Instead of telling yourself that you can't do this tell yourself you can!

 

Then go do it...

[d0nnivain]

Join a group called ToastMasters. They are mostly about public speaking but the techniques can carry over into other parts of your life.

[Loveisonlyformovies]

Public speaking has never been an issue to me as long as it's not connected to my grades.

 

Everytime i tell myself that i still end up with bad grades like a C. I was entirely convinced I'd pass my SAT the other day but I still didn't, even though I was completely positive about it.

 

Telling myself is one thing but actually performing an action without failing is my problem, or even doing something productive at all

[d0nnivain]

Talk to your doctor. Perhaps some anti-anxiety medication may help. A friend of mine flunked a big deal licensing test 3 times until she took the meds.

[Loveisonlyformovies]

I have talked to her, and no she said that won't help and not within such short time at least. It can lower the anxiety but will make my head even more slow so the performance anxiety will still remain :/ Only amphetamine would help and i don't have the diagnoses need for that

 

So i'm looking for other techniques that can help me right now.

[amaysngrace]

Practice what you need to say in front of the mirror and to anyone that you live with.

 

Do that a few times.

[amaysngrace]

And here...try this...

 

6 Breathing Exercises to Relax in 10 Minutes or Less | TIME.com

[Loveisonlyformovies]

Practice what you need to say in front of the mirror and to anyone that you live with.

 

Do that a few times.

 

Need to say? O.o how is that going to get me to study though?

[amaysngrace]

Need to say? O.o how is that going to get me to study though?

 

Try the breathing techniques then.

 

I thought you were giving a presentation...

[Loveisonlyformovies]

well, several in fact, but the performance anxiety keeps me from even start preparing, but it's mainly being able to do my schoolwork even though the grades are dropping that i need advice for

[amaysngrace]

well, several in fact, but the performance anxiety keeps me from even start preparing, but it's mainly being able to do my schoolwork even though the grades are dropping that i need advice for

 

Then instead of worrying about your grades dropping start doing what you need to do to improve them. But first get focused by concentrating on your breathing. With proper breathing your brain will get the proper amount of oxygen while shallow breathing from anxiety depletes it.

 

It will bring your mind more clarity so go give it an honest effort. Now.

[Loveisonlyformovies]

I fear I'm not smart enough to improve them. When trying my best i get bad results and it makes me terrified of doing anything in case my other results will be bad as well.

 

I spent some weeks at an "anxiety school" but quit after realizing their methods didn't work for me, that includes breathing techniques since I have a phobia of wrists, ankles and veins and it's really hard to focus on breathing or relaxing since those things constantly enter my mind then and i instantly crawl together and the room starts spinning.

But okay, I'll give it an honest try.

[Loveisonlyformovies]

Try the breathing techniques then.

 

I thought you were giving a presentation...

 

Is no 3 supposed to give me a horrible head ache? O.o feels like my head is gonna explode right now. Did no 1 and 2 as well

[amaysngrace]

Is no 3 supposed to give me a horrible head ache? O.o feels like my head is gonna explode right now. Did no 1 and 2 as well

 

How did 1 and 2 go?

 

Just concentrate on belly breathing and stop thinking about your head. And yes, if you take in more air then you breathe out it can cause a headache so really focus on your exhale and make sure that it's substantial.

[Loveisonlyformovies]

Okay I guess? But can't focus more on reading now than before :/

[Babolat]

My performance anxiety and fear of failure controls my life and I can't seem to get rid of it. Therapy gives way too slow progress and really need to fix this problem ASAP. Accepting failures only makes my performance anxiety worse somehow and now I'm pretty much paralyzed. :/

 

 

Anyone else been in the same situation and managed to get out of it alone and on very short time? Really need advice on how to handle it or at least "shut if off" for a short time. :/

 

And please, keep my threads separate...

 

My best guess is you are an Introvert. See my thread on this and read the book I refer to in the thread. I think this will help you a lot.

 

http://www.loveshack.org/forums/romantic/dating/469813-introvert-dating-extrovert-your-experiences

[Babolat]

Talk to your doctor. Perhaps some anti-anxiety medication may help. A friend of mine flunked a big deal licensing test 3 times until she took the meds.

Though I am not a fan of anxiety meds, I agree with this. I started a low does of Klonopin 5+ years ago and I saw a difference. I'm still on it, and at times have weaned myself off just because I hate taking any meds.

[Loveisonlyformovies]

I read your thread and don't see how it's relevant to me at all.

 

Doctors have said meds won't help me with this.

[amaysngrace]

I read your thread and don't see how it's relevant to me at all.

 

Doctors have said meds won't help me with this.

 

Okay Debbie Downer :/

[Babolat]

I read your thread and don't see how it's relevant to me at all.

 

Doctors have said meds won't help me with this.

If you are an Introvert..and you may not know. Read the book "Quiet..."; it talks a lot about anxieties related to your personality type.

[Loveisonlyformovies]

Well, that's irrelevant to me I'm a bit of both and my anxiety concerning school has absolutely nothing to do with it.

[KathyM]

I think the best way to treat performance anxiety related to academics is to break down your studies into manageable portions so that it doesn't seem so overwhelming. For example, focus on one chapter of reading/studying at a time, and then take a break. Don't try to take on too much all at once. Short study periods are more manageable and less overwhelming. Get to know the material well. Be as well prepared for the test as possible. Learn some relaxation techniques (visualization, progressive muscle relaxation, and deep breathing), and engage in those techniques on a daily basis so that you train your body to relax. Do those relaxation techniques right before your test. You can use the deep breathing technique while taking the test also to calm yourself down. Practice positive self talk that doesn't put so much pressure on yourself. Instead of thinking "I have to pass this, I have to pass this," say to yourself "I'm going to try my best." Take practice tests if you can beforehand. Get tutoring if you need to. Focus on one question at a time and read it carefully. It would be good to get a mild tranquilizer from a psychiatrist if you can. There are some that are very mild and with which you will stay alert, but it just takes the edge off of your anxiety for a few hours.

[Loveisonlyformovies]

I'll try that. It's really hard to break it down in pieces when i have to finish 9 subjects (barely started with any) in just 8 weeks :/

 

I really can't find any meds that will increase my concentration and won't have any negative effect on me afterwards :/ . I can deal with the anxiety as long as i'm able to concentrate, which I'm not right now.

[Babolat]

Well, that's irrelevant to me I'm a bit of both and my anxiety concerning school has absolutely nothing to do with it.

 

 

I'm trying to help. I'm not a Dr, a specialist, an expert in the topic. Nor are you to the best of my knowledge. You asked for help, we are trying to help, sounds like you have already made up your mind.

 

Good luck to you.