Anxiety

Life is full of situations that present us with various levels of pressure or stress to perform. On one hand there is a level of pressure that is required to give us energy and motivation to perform to our best of abilities. This is referred to as positive stress. On the other hand other situations generate a high level of pressure or stress that enables us to function normally. This can result in “Anxiety”, which is a feeling of worry/fear in response to a situation that is experienced as overwhelming, threatening, unsafe and uncomfortable. One needs to assess the degree to which anxiety works for one or is a source of problems such as being unable to perform.

How can too much Anxiety affect my performance?

  • Through sleep difficulties (too much or less sleep)
  • Poor concentration
  • Forgetfulness or going “ Blank” when one has to remember information
  • Being Irritable
  • Restlessness
  • Difficulty breathing
  • Muscle Tension especially the neck and back
  • Headaches
  • Disturbance of the stomach

Thoughts and beliefs that one has about his/her abilities plays a role in producing “Anxiety”. For example if one believes “I will never make it” the actions that follows this thought can fulfil this belief by producing a high level of “Anxiety” that would unable an individual to succeed in a particular task. Some of these beliefs are shaped by expectations from our upbringing. For example “I need to be excellent in everything I do”.

Coping Strategies for Anxiety

  • Prepare for tests and exams way before to ensure that you know your work.
  • Avoid taking stimulants such as Bioplus, coffee, alcohol, drugs or coca cola.
  • Exercise regularly.
  • Eat well balanced nutritious meals.
  • Sleep adequately (7-8 hours).
  • Get into a habit of doing breathing exercises.
  • Look for emotional support from family and friends.
  • Monitor your negative thoughts and try change them.
  • Use positive self talk and focus on positive aspects of your life.
  • Establish clear goals and break them into small manageable tasks.

Tests and Exams

  • Before exams find out from the lecture the material you need to cover.
  • Break up study material into outlines, note cards of few key study pages “Mind Maps”.
  • Look over questions before starting to write and underline key words.
  • Divide your time so as to cover all questions.
  • Start by tackling questions that you are comfortable with.
  • If you feel anxious or stuck take a break but keep breathing.
  • Avoid spending time with people that are going to make you more anxious.
  • Review your answers if time permits but do not change your answers unless you are sure about the changes you want to make.

When anxiety symptoms intensify and affects one’s daily functioning or restricts one’s life professional help needs to be considered. This would entail psychotherapy or counselling or a combination of psychotherapy with medication. Student Wellness Service can assist in this regard, as it is well equipped with qualified doctors, nurses, social worker and psychologist. Bookings are required to be made before the consultation takes place.

Find us @:

Student Wellness Services

28 Rhodes Avenue

Mowbray

Telephone Numbers:

  • 021 650 1017
  • 021 650 1020

Hours:

Mon – Fri 08H30 – 16H30

be informed

know the dangers

make an informed choice!!