Hi,
I have a problem...Everytime before an exam, test, quiz, anything along those lines, I get nervous and forget everything. It doesn't matter how long I study, or if I study, I always end up forgetting...What can I do to "calm myself down"? It's really upsetting to me, since I used to be so laid back with this sort of thing...

Hi,
get several books on managing stress and relaxation and follow their advice

exam nerves is a common problem, some valium type meds taken about 1 hour before will help

if your heart bangs and you statr shaking, a beta blocker med also helps

also remember toi breathe deep and slow, avoid rapid shallow panting and dont hold your breath

I know everybody is different and what works for one will not work for all but I swear by aerobic exercise. Try doing it before your test. I always have a sense of well being after the workout and feel so much more relaxed. I have a problem with stress and anxiety and I am telling you I think better after an aerobic workout. Maybe it's the extra blood going to the brain. I don't know but it's a fact things come to me much easier. Try it, what do you have to lose. Don't think you will be sleepy after the workout, it has the opposite effect.

Thanks for your replies.

Unfortunatly, neither one worked :( I always start to hyperventalate and I feel like I'm having a heart attack...I tried taking blood pressure pills as well, and that did no good...I'm not sure what to do...

I'm considering asking my professors if they will allow me to bring a classical music recording with me or something, because my anxiety levels rise during tests...

My symptoms include heart racing, shortness of breath, chest pains...

a beta blocker will help if the dose is high enough, ask doc, a dose of any valium med will also help but needs to be carefully adjusted to be enough to help relax you, but not make you drowsy

you need to practise the deep slow breathing as this will stop you hyperventilating

Thanks for your reply.

My doctor says he really didn't want to put me on anything (though I often think he has no idea what he's talking about) b/c my father used to take anti-depressents and it messed his blood pressure all up. He's afriad mine will do as my father's did...

I find chewing peppermints help sometimes... Unfortunatly, I forgot my mints this morning :( I'll see if I can mooch one off of someone :bouncing:

Hi,
Lately, my anxiety is getting really bad. I'm having chest pains and a shortness of breath. I was afraid of maybe a heart attack, but I think I'm too young. Am I dying from my anxiety?

I have had stress and anxiety a good part of my life. I can say one thing for certain, the more you worry about something the worse it gets. I have finally learned to stop worrying about symptoms that come up. It has made a world of a difference. Of course it took my internist convincing that there was nothing wrong physically for me to stop worrying. Stress can cause so many things to go wrong. If you have shortness of breath and you worry about it I guarantee it will seem to get worse. My advice is to get a complete physical and when your doctor tells you there is nothing wrong, stop worrying. It will make a difference.

Hi,
Thanks for your reply. I do worrry a great deal, since heart conditions run in our family. However, I believe I'm too young to have developed things like that...
You are right. If you worry about it, it only gets worse. I'm trying to help myself to stop fretting about it, but I can't think of any way to. Any suggestions would be great!

*~*E. Christine Solomon*~*

Hi,
Thanks for your reply. I do worrry a great deal, since heart conditions run in our family. However, I believe I'm too young to have developed things like that...
You are right. If you worry about it, it only gets worse. I'm trying to help myself to stop fretting about it, but I can't think of any way to. Any suggestions would be great!

*~*E. Christine Solomon*~*

CBT will teach you the tools you need to learn how to stop worrying and relieve your symptoms that anxiety are causing you. My favorite starter book on cbt is "been there, done that? Do this! By sam obitz if you're interested and many universities offer cbt programs for little or no charge. It's the best stress reducer around and once you learn the tools they are with you wherever you go :angel:

Billy

Hi,
Just a quick question: what is cbt?

Hi,
Just a quick question: what is cbt?

Cognitive Behavioral Therapy (CBT). Don't feel bad for not knowing as I was busy seeking help and taking meds for years before I accidentally discovered CBT. CBT is not like other talk therapy. CBT is all about using the tools to learn to think more clearly and accurately about things and once you do your stress will decrease and you will become more productive. My favorite tool is the TEA form which you use to help catch your negative thoughts and refute them. Many of these thoughts are automatic and come from our childhood so they are no longer relevant in our lives. We are often unaware that we have them! I also like ther counter exercise which teaches us to focus on what we are accomplishing rather than what we have not done.

Take care.

Billy

Ok, great! Thanks for your reply :D Are there any websites that you suggest? I really want to rid myself of the anxiety I feel...Without medication. Any suggestions would be wonderful. Thanks!


*~*E. Christine*~*

Ok, great! Thanks for your reply :D Are there any websites that you suggest? I really want to rid myself of the anxiety I feel...Without medication. Any suggestions would be wonderful. Thanks!


*~*E. Christine*~*

You're welcome. I'm not familiar with a lot of the websites but I have heard very good things about the mood gym website so you may want to give that a try. Also call the local university in your area as many have CBT programs or groups for little or no charge. The Obitz and Burns books were the ones we used in my group and both were excellent so you may want to read them too.

Let me know if you have any further questions?

Billy

hi Christine,

My anxiety started when I was in college as well. I got panic attacks almost everyday had to leave classes to calm down, thought i was dying or having a heart attack, and eventually it got so bad I had to take a break for a semester. However, after anti depressants didnt work, my doctor suggested biofeedback therapy (done by a therapist), and that is one of the few things that has helped my anxiety.
Sadly, my anxiety got worse again recently (due to personal stuff), so i am considering going back to do this. Two other ppl on this board had some good suggestions when they mentioned trying to fight negative feelings (which I have A LOT of, and am trying to work on) and doing exercise. I have taken up walking. In biofeedback therapy, I was taught to believe, "This will pass; this isnt going to kill me or harm me." I had to learn to sit or rest and let the panic attack pass. I had to learn to relax my limbs and body because I never noticed how tense I would become. Patting the back of my neck with cool water and having cool drinking water handy has also helped me get through some of the panic attacks I have had (since our bodies tend to heat up with the panicked reaction).
I hope you keep in mind that you are not alone. If you have been checked my docs and have found that nothing else is wrong, then you need to remind yourself that these attacks will "pass." Believe me, I know the scary feeling. But in the end I always survived them, and as time has gone by, I have been able to even prevent some from getting out of hand. Hope some of this helps.
--Rose :angel:

Dear Rosie,
Thanks for your reply. I started having minor anxiety attacks when I was eleven years old. At that time, I'd just transferred to a new school and the pressure was on. They got worse and worse as I got older...
I'll try some of your suggestions :D. I am willing to do just about anything to get rid of the heart-attack like feeling I get from time to time :bouncing: Thanks so very much!!!

E. Christine :bouncing:

Hi,
Recently, my panic attacks have been different...My pulse has shot up to rapid levels and I feel as though my throat is swelling shut, yet I can still breathe. What is this?

I'm not a Doctor, but more likely than not what you're feeling is called "Sympton Shifting".
When I was having panic attacks this used to happen to me.
It was almost like the panic was trying to give me something else to worry about.
Once I'd come to realize that one thing I was feeling was nothing more than my panic and I'd stop worrying about it, something else would be thrown at me to worry about....almost like it was trying to out smart me or something.

lol, I often feel like the stress is trying to stress me out, as well. It really does scare you when something like that hits...Heart attacks are common in my family, so that always frightens the daylight out of me. :bouncing: I'm glad to hear that I'm not the only one out there with those problems, though. :D Thanks for your reply!

~E.C.S.~