Anxiety Attacks, Natural Remedy

Jane Saeman:

Many students experience some level of anxiousness during a test. Nevertheless, it can be a drawback and result in reduced test scores when anxiety begins to influence exam performance.

There is an assortment of causes of test anxiety the most common being not having prepared properly and/or cramming for the test the night before. This is typically because of bad time management, not being organized and, of course, poor study habits.

A number of students also are bothered about how they did on past exams, how they are doing compared with their peers and other students in the class and the negative consequences of failing the test.

There are actually physical signs of test anxiety during an exam just as in any other demanding situation. Some of the more pronounced symptoms include sweaty palms, perspiration, upset stomach, elevated heart rate, headaches and general tenseness in muscles.

When a pupil has test anxiety, they become nervous which makes the reading and understanding of the questions on the exam more demanding. They have trouble keeping their thoughts structured, remembering concepts and key words when answering essay questions and end up doing poorly on the test even when they knew the material. Some students have mental blocking and go blank on some of the questions but then recall the correct answers when the test is over.

There are a few ways to reduce exam anxiety. You need to study and know the material well enough so that you can remember it even if you are under stress. You can’t be lazy and have to learn how to practice good time management. Putting off and wasting time day-dreaming while trying to study are two main causes of test anxiety as the student isn’t appropriately prepared.

You can build confidence by studying throughout the week/month/quarter/semester/year and avoid cramming the night before the exam. Thinking up questions from your textbooks and lecture notes helps you to concentrate on the lessons you are studying. Focus on significant words, key concepts and the examples in your textbook. When you can make a chart or outline it will help you organize the information in your book and notes. Relaxation techniques like taking long deep breaths to relax the body and reduce stress will help reduce the level of anxiety before an exam.

How you study can be affected by the environment around you where you pick to study. Check for the following circumstances such as the level of noise, if there are a lot of interruptions, adequate lighting, too hot or too cold temperatures, organization and neatness of actual study area, comfort of seating arrangement and having the tools necessary, i.e., books, notes, computer for research, etc.

Studying in an area where there is little distracting noise certainly helps. Many people need some noise while others prefer silence. Find what is ideal for you and try to study in that environment. Constantly checking your IM and chatting with family and friends, answering calls on your cell phone are all distractions and cut into your study time. Turn everything off and spend time later with your friends AFTER your homework and/or studying is finished.

Proper lighting is important because lighting that is too muted or too intense can be distracting and make the studying process more difficult. The room should be on the cool side rather than warm which tends to make people tired and sleepy. Have a big enough area to study in and spread your materials out so that you are not feeling cramped. Studying will go quicker if you take a couple of minutes at the beginning to get organized and straighten up your papers and notes. Try to study at a desk and chair rather than a lounging area. Studying in bed makes us too comfortable and we want to sleep or watch TV instead of study. Have the proper supplies readily available (books, paper, pens, computer, calculator, etc.) so that you don’t have to waste time to go retrieve them.

How does one prepare or anticipate text anxiety? First one has to focus on the task at hand. Take one step at a time and think about what you are able to do about it instead of getting anxious. Clear thoughts and no negative, panicky thoughts are best. Worrying won’t help anything and so just decide not to do it!

How does a student best confront and handle exam anxiety? Instead of feeling scared, just concentrate on what you have to do. Concentrate on relaxing and being in control. Take deep slow breaths. Stay with the lesson in your mind. If you start to feel anxious or tense, that can act as a reminder to not panic and relax with your breathing. Mentally remind yourself to just stay with the situation at hand and over time you will be able to train your brain and body to adapt this new style during test-taking.

Many students feel overwhelmed and don’t know where to start sometimes. When you feel this way, just pause. Focus on the present and what steps you have to take to get done what you have to do. Don’t try to eliminate fear totally; just try to manage it.

Convince yourself to do it. Reason your fear away. This is not the worst thing that can happen. Do something that will prevent you from thinking about fear. Describe your surroundings to yourself. That way you won’t think about worrying.

Make self-statements that reinforce your progress. It worked! You did it! It wasn’t as bad as you expected! You made more out of the fear than it was worth! You’re progressing! You’re learning to cope! You can be pleased with your progress! You like how you handled it! You can be proud of how you handled the situation! Pat yourself on the back when you have accomplished reducing your test anxiety so that it reinforces that feeling! This will help reinforce the positive thinking for the next time.

Rebekah Locke :

Here are some of the common signs you are experiencing a panic attack. Have you ever….?

- Had a tight chest and found it difficult to breathe, even to the point where you feared you may in fact stop breathing altogether?

- Found yourself in hospital because you thought you were having a heart attack only to be told that you were just experiencing intense anxiety?

- Struggled with anxious and unwanted thoughts that just will not stop?

- Been constantly afraid that you will just lose control completely?

- Felt nervous and on edge in normal everyday or ordinary situations that have never bothered you in the past?

- Felt disconnected from what is going on around you?

Let me tell you a story. See if this sounds vaguely familiar. It was the first day of my new job working at the checkouts in a big department store. Of course it’s natural to feel a little anxious about starting a new job, but I was just going to be a checkout operator – not too much of a big deal. Instead I turned up thinking I was fine, only to find myself 5 minutes later out the back in the staffroom with an ice pack and a cup off tea and everyone asking me if I was alright.

My chest had tightened, my heart had experienced sudden palpitations, I got dizzy, I felt like I couldn’t escape, and I starting to black out. And I had no idea why it had just happened. There was no rational explanation.

I had just experience my first Panic Attack

After suffering from panic attacks myself, I have found that the only way to truly conquer panic attacks and be free of anxiety is to address the root cause of the problem:

The actual fear of having a panic attack

I realised the panic attack was only brought on by the anxious thoughts leading up to the actual panic that was the source of the problem. If you can fix this then you will be free of panic attacks in the future. The difference between an anxious person and someone who normally worries (but their worries never turn into full blown panic attacks) is that an anxious person is constantly afraid they will experience a panic attack because of their worries and problems. Everyone else never usually worries they will end up experiencing anything like that, so they never actually do.

So the first step is to ACCEPT these anxious thoughts of a panic attack. When you accept them instead of resisting them you begin to conquer you fears of the thoughts of having a panic attack. If you accept your anxious thoughts and DO NOT RESIST them they will not be as terrible as you thought. They will begin to lose their power.

The more afraid you are, the more you resist, the greater your anxiety level and the greater the chance of you having a panic attack. However if you accept your anxious thoughts and say “panic attack do your best” and you mean it, panic attack will not come. You have essentially dissolved the fear and anxiety contained within the thoughts of having a panic attack. You have therefore taken back your self control.

Kevin Sinclair : Have you ever faced your time to shine, and felt overcome with an intense hesitation or worry about an upcoming performance? As the time nears for you to address your audience, do you suffer from sweaty palms? Is there a lump in your throat? Do you experience tremors, tension, stuttering, upset stomach or loss of focus? All of these symptoms are a sign that you may suffer from performance anxiety, which is a common problem that requires a little mental rewiring to get you on the right track.

Music performance anxiety develops from the thoughts, feelings and habits of a musician. The level of anxiety that one has will affect a musician’s desire to perform, as well as their ability. In order to deliver a high-quality performance, a musician must overcome the mental obstacles that create a barrier between wanting to perform and actually completing the act. When you feel anxious, pressure begins to build up that makes it impossible to pick up an instrument or sing a song.

Main Types of Performance Anxiety

There are three main kinds of performance anxiety that musicians encounter. The first occurs before a performance date is even mentioned. Fear of rejection or self-doubt regarding their abilities may hinder a musicians attempt to arrange a showing of their talents. The anxiety sometimes mounts to the point where a musician never feels they are truly ready to perform in front of others.

The second type of anxiety occurs during an actual performance. Gripped by fear of what the audience thinks of them, a musician’s body might tremble. Sweat may form on their forehead, nose, neck or hands. These bodily reactions may also impact the way an instrument is played. Voices become tight or locked, emitting cracked, flat or quivering notes. The anxiety of a musician might be so high that they may actually self-sabotage their performance without even knowing it.

Anxious musicians often become quite distracted by the slightest movement or noise during a performance. They might take this opportunity to blame their inability to complete their set because of outside interruptions. This is just an excuse. Within themselves, they do not feel completely adequate to continue their performance. Musicians with performance anxiety often exhibit poor concentration, as well as loss of focus.

After a performance, the anxiety madness continues, which is seen through a harsh, unforgiving critique of their presentation. The musician will nit-pick every aspect of their set and despite positive encouragement and comments, they will continue to downplay and dismantle their ability.

Tips On Managing Performance Anxiety

When it comes to getting over the hump of performance anxiety, there are numerous ways to combat the fears and doubt that come with presentation. Below are five aspects of performing that a musician suffering from anxiety should take into consideration:

1) Self-Assessment

When you get to know the ins and outs of yourself as an individual, as well as a musician, you are inching your way towards overcoming performance anxiety. Knowing what makes you tick both inside and outside musical circles will help you to better deal with the problems you face before, during and after a performance. A musician should analyze their performance goals, personal capabilities and limitations.

Musicians should also know that everyone has to start somewhere with infinite room for improvement. It is quite important for a musician to perform to the best of their abilities, as well as learn from mistakes and peer criticism.

2) Exposure: Baby Steps

Musicians should take the opportunity to gradually expose themselves to varying levels of performing. One moment a full-length mirror becomes a suitable audience, while the next could be a crowd of five friends. Testing low, medium and high levels of stressful performance situations will help musicians slowly overcome the issues faced in regards to performing. Additional suggestions include practice performances in an empty theater, dress rehearsals with friends and taping acts, then viewing them with family and friends.

3) Preparation

In anything that we do, preparation is an important component for achieving success. A good performance is one that has been thought out, thoroughly visualized and played over and over again in the mind. Once the mental preparation is complete, the physical part of the process involves sufficient practice and specific rehearsing for the particular venue you may perform at. Before a performance, a musician should enter this moment with a clear head. Meditation, yoga and other muscle relaxation techniques can create the right state of mind.

4) During a Performance

Every musician at some point in their lives will feel the flutter of butterflies before, during or after a performance. This is a normal occurrence that just takes some longer to get over. When it comes to the audience, you shouldn’t focus on blocking them out, but instead embrace them as support. If you go into a performance thinking that no one likes you or during a presentation focus on scowling faces, you will surely surrender to your flight or fight performance anxiety tactics.

Try to put anxiety in the backseat and attempt to stay calm. If you make a mistake, such as tickle the wrong piano keys, simply move on and do not dwell on small imperfections that pale in comparison to the overall scheme of things. Sometimes, if you don’t wear your disappointment or errors on your face, the audience is less apt to remember or care about mistakes. Breathing techniques will also come in handy once you get into the thick of performing and feel a touch of anxiety.

5) After the Performance

After each performance, take the time to assess yourself before relying on the approval or criticism of others. No one but you truly knows all of the hard work and preparation that went into your performance. Take the time to give yourself a mental pat on the back. Next, combine outside comments with your gut feeling to decide on what you can do next time. Regardless if you had the performance of your life or tanked on your first break, there are always aspects of your musical craft that you can still shape and mold for the future.