How does anxiety contribute to muscle weakness. What are the underlying mechanisms linking anxiety to perceived muscle fatigue. Which strategies can effectively alleviate anxiety-related muscle weakness. How can one differentiate between actual and perceived muscle weakness due to anxiety.

Understanding the Link Between Anxiety and Muscle Weakness

Anxiety can manifest in various physical symptoms, and one of the most concerning is muscle weakness. This sensation can be alarming, often leading to increased stress and worry, which in turn exacerbates anxiety. To effectively manage this symptom, it’s crucial to understand the connection between anxiety and perceived muscle weakness.

Muscle weakness associated with anxiety is typically subjective. While some individuals may experience difficulty standing or sitting, most haven’t actually tested their muscle strength. The perception of weakness can stem from several anxiety-related factors:

• Hyperventilation
• Fight or flight response
• Muscle tension and fatigue
• Heightened bodily awareness

The Role of Hyperventilation

Hyperventilation, characterized by rapid or deep breathing, is a common anxiety symptom that can contribute to perceived muscle weakness. When you breathe too quickly or take in excessive air, it can lead to reduced blood flow to the extremities. This physiological response may cause your muscles to feel weak, tingly, or light.

Fight or Flight Response and Muscle Weakness

During periods of high anxiety, the body’s fight or flight response is activated. This survival mechanism triggers various physiological changes, including increased heart rate, elevated blood pressure, and alterations in blood flow. These bodily adjustments can create a sensation of muscle weakness, even if your muscles aren’t actually weaker.

Recognizing the Impact of Muscle Tension and Fatigue

Chronic anxiety often leads to persistent muscle tension, which can result in fatigue over time. As your muscles remain in a state of constant readiness, they may become tired and feel weaker than usual. This physical exhaustion can reinforce the perception of muscle weakness, creating a cycle of anxiety and physical discomfort.

How does muscle tension contribute to perceived weakness? When muscles are constantly tense, they require more energy to function, leading to fatigue. This fatigue can be interpreted by the brain as weakness, even though the muscles themselves haven’t lost strength.

The Power of Perception: How Anxiety Amplifies Bodily Sensations

Anxiety has a profound effect on how we interpret bodily sensations. Individuals experiencing anxiety often become hypersensitive to physical changes, including muscle sensations. This heightened awareness can cause minor muscle fatigue or tension to be perceived as significant weakness.

Is the muscle weakness real or just a perception? In many cases, the feeling of weakness is more intense than the actual physical change. Anxiety can amplify these sensations, making them feel more severe than they truly are.

Effective Strategies to Combat Anxiety-Related Muscle Weakness

While anxiety-induced muscle weakness can be distressing, several strategies can help alleviate this symptom and reduce overall anxiety levels:

1. Regular physical activity
2. Controlled breathing exercises
3. Mental distractions
4. Proper nutrition and hydration
5. Relaxation techniques
6. Cognitive-behavioral therapy
7. Medication (if prescribed by a healthcare professional)

The Benefits of Regular Physical Activity

Engaging in regular physical activity can be an effective way to combat perceived muscle weakness. Walking, in particular, offers numerous benefits:

• Improves blood flow
• Keeps muscles active
• Releases endorphins, which can reduce anxiety
• Provides evidence to the brain that muscles are functioning properly

How often should you engage in physical activity to combat anxiety-related muscle weakness? Aim for at least 30 minutes of moderate exercise most days of the week. This can include walking, swimming, cycling, or any other activity you enjoy.

Mastering Controlled Breathing Techniques

Controlled breathing exercises can help counteract the effects of hyperventilation and reduce overall anxiety levels. Practice slow, deep breaths to regulate your breathing pattern:

• Inhale slowly through your nose for 4-5 seconds
• Hold your breath for 2-3 seconds
• Exhale slowly through your mouth for 6-7 seconds
• Repeat this cycle for several minutes

Why is controlled breathing effective in reducing anxiety-related muscle weakness? By slowing down your breathing, you help regulate the body’s stress response, reducing the likelihood of hyperventilation and its associated symptoms, including perceived muscle weakness.

Harnessing the Power of Mental Distractions

Redirecting your focus away from physical sensations can help alleviate anxiety and reduce the perception of muscle weakness. Engaging in mental distractions can be an effective strategy:

• Practice mindfulness meditation
• Engage in creative activities like drawing or writing
• Solve puzzles or play brain-training games
• Listen to music or audiobooks
• Have conversations with friends or family

How do mental distractions help with anxiety-related muscle weakness? By shifting your attention away from bodily sensations, you reduce the likelihood of overanalyzing or misinterpreting physical feelings, which can exacerbate anxiety and perceived weakness.

The Importance of Proper Nutrition and Hydration

Maintaining a balanced diet and staying hydrated are crucial for managing anxiety and its physical symptoms, including muscle weakness. Proper nutrition and hydration can help:

• Stabilize blood sugar levels
• Support muscle function
• Improve overall energy levels
• Enhance the body’s ability to cope with stress

What dietary changes can help reduce anxiety-related muscle weakness? Focus on consuming a balanced diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats. Avoid excessive caffeine and alcohol, as these can exacerbate anxiety symptoms.

The Role of Hydration in Muscle Function

Proper hydration is essential for optimal muscle function and can help alleviate feelings of weakness. Dehydration can lead to fatigue and muscle tension, potentially exacerbating anxiety-related symptoms.

How much water should you drink to support muscle function and reduce anxiety symptoms? Aim for at least 8 glasses (64 ounces) of water per day, adjusting based on your activity level and climate.

Implementing Relaxation Techniques to Reduce Muscle Tension

Relaxation techniques can be powerful tools in managing anxiety and reducing muscle tension, which can contribute to perceived weakness. Some effective relaxation methods include:

• Progressive muscle relaxation
• Yoga
• Tai chi
• Guided imagery
• Biofeedback

The Benefits of Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique that involves systematically tensing and relaxing different muscle groups. This practice can help you become more aware of muscle tension and learn to release it effectively.

How does progressive muscle relaxation help with anxiety-related muscle weakness? By practicing PMR regularly, you can improve your ability to recognize and release muscle tension, potentially reducing the perception of weakness and improving overall muscle function.

Exploring Cognitive-Behavioral Therapy for Anxiety Management

Cognitive-behavioral therapy (CBT) is a highly effective treatment for anxiety disorders and can be particularly helpful in managing physical symptoms like perceived muscle weakness. CBT focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety.

How can CBT help with anxiety-related muscle weakness? Through CBT, you can learn to:

• Challenge and reframe anxious thoughts about muscle weakness
• Develop coping strategies for managing physical symptoms
• Reduce overall anxiety levels, potentially alleviating physical symptoms
• Improve your ability to differentiate between actual and perceived muscle weakness

The Role of Exposure Therapy

Exposure therapy, a form of CBT, can be particularly beneficial for individuals experiencing anxiety-related muscle weakness. This approach involves gradually exposing yourself to situations that trigger anxiety about muscle weakness, helping you build confidence and reduce fear over time.

How does exposure therapy work for muscle weakness anxiety? By facing your fears in a controlled, step-by-step manner, you can learn that your muscles are capable and that the perceived weakness is often exaggerated by anxiety.

Considering Medication Options for Anxiety Management

In some cases, medication may be recommended as part of a comprehensive treatment plan for anxiety and its physical symptoms, including perceived muscle weakness. Common types of medications used to treat anxiety disorders include:

• Selective serotonin reuptake inhibitors (SSRIs)
• Serotonin-norepinephrine reuptake inhibitors (SNRIs)
• Benzodiazepines (for short-term use)
• Buspirone

How can medication help with anxiety-related muscle weakness? By reducing overall anxiety levels, medications may help alleviate physical symptoms, including the perception of muscle weakness. However, it’s crucial to consult with a healthcare professional before starting any medication regimen.

The Importance of Holistic Treatment Approaches

While medication can be effective in managing anxiety symptoms, it’s often most beneficial when combined with other treatment strategies, such as therapy, lifestyle changes, and self-help techniques. A holistic approach to anxiety management can provide the most comprehensive relief from symptoms like perceived muscle weakness.

What are the benefits of a holistic approach to treating anxiety-related muscle weakness? By addressing anxiety from multiple angles, you can develop a more robust set of coping skills and potentially achieve more sustainable long-term relief from both psychological and physical symptoms.

Differentiating Between Anxiety-Related and Medical Muscle Weakness

While anxiety can often cause perceived muscle weakness, it’s essential to rule out other potential medical causes. If you’re experiencing persistent or severe muscle weakness, it’s crucial to consult with a healthcare professional for a proper evaluation.

How can you differentiate between anxiety-related and medical muscle weakness? Consider the following factors:

• Timing: Does the weakness coincide with periods of high anxiety?
• Duration: Is the weakness temporary or persistent?
• Consistency: Does the weakness affect all muscles equally, or is it localized?
• Associated symptoms: Are there other symptoms that might indicate a medical condition?

When should you seek medical attention for muscle weakness? If you experience sudden, severe, or persistent muscle weakness, especially if it’s accompanied by other concerning symptoms, it’s important to consult a healthcare provider promptly.

The Importance of Regular Check-ups

Even if you believe your muscle weakness is anxiety-related, regular check-ups with your healthcare provider can help ensure that there are no underlying medical conditions contributing to your symptoms. These visits also provide an opportunity to discuss your anxiety management strategies and make adjustments as needed.

How often should you have check-ups when dealing with anxiety-related muscle weakness? This can vary depending on your individual circumstances, but generally, an annual physical exam is recommended, with more frequent visits if you’re actively working on managing your anxiety or experiencing significant symptoms.

How to Control Muscle Weakness Associated with Anxiety

Muscle weakness is a potentially frightening anxiety symptom. The experience can be really distressing, leading to severe tension and worry, which only serve to make the anxiety worse. Ultimately, feeling that you don’t have the physical strength to live a normal life can really make things difficult. In this article, we explore the link between anxiety and feelings of muscular weakness, suggesting several coping techniques that you can use. Read on to learn more.

Anxiety Causes Muscle Weakness

Anxiety problems are known to cause feelings of muscle weakness. However, you should visit a doctor if you’re experiencing this, in order to make sure that there isn’t another medical or physical explanation. Most often, however, the muscle weakness that you feel is likely to be linked to your anxiety. While it can be distressing and irritating, these feelings of muscular fatigue, tingling or numbness are not harmful in and of themselves.  

However, is this really a case of your muscles being temporarily weakened, or is this just your anxiety playing tricks on your mind? Muscle weakness is generally subjective. While some people do have problems standing or sitting, few are “testing” the muscle to see if the muscle is actually weaker. There are several different issues that lead to this perceived feeling of weakness. They include:

• Hyperventilation When you breathe too quickly, or take in too much air, this is known as hyperventilation. Hyperventilation is extremely common for those with anxiety, potentially causing muscle weakness by reducing blood flow to the extremities. It’s not dangerous, but it can cause your muscles to feel weak, tingly, or light, along with many other symptoms.
• Fight or Flight During the fight or flight response, anxiety causes several changes in the body. These include an increased heart rate, higher blood pressure, faster breathing, and changes in blood flow. One of the effects of these changes is the sensation that the muscles are weakened. They may not actually be weaker, but the complex bodily and hormonal changes may cause your muscles to feel that way. 
• Muscle Tension and Fatigue Anxiety also leads to both muscle fatigue, due to the way that stress causes your muscles to tense and your body to tire. This can tire your muscles to such a degree that it feels as though they have less strength than they did previously.
• Perceived Weakness Finally, anxiety tends to make you over-sensitive to what’s happening in your body. This means that you may interpret a feeling of muscle weakness as being worse than it is, which in turn can further fuel your anxiety. In reality, however, you may find that the muscle weakness is just a matter of perception – “all in your mind”, in other words. 

These are some of the potential causes of muscle weakness linked to anxiety. There may be other links as well – anxiety can affect many different aspects of your body. Some people may feel more lightheaded, as though they’re going to faint and this can cause a feeling of muscle weakness as well. Others may not eat or drink enough as a result of their anxiety, causing actual muscle weakness and fatigue. 

The Best Ways to Control Anxiety Related Muscle Weakness

Muscle weakness is a tricky issue. On the one hand, when it’s caused by anxiety it’s not dangerous; and in some cases, it’s just a matter of perception and your muscles are not really weakened. On the other hand, living with muscle weakness can be stressful, often increasing the level of anxiety that you feel.

There are several strategies you can use to decrease the feeling of having weak muscles. These include:

• Walking Often your muscles aren’t actually weak. They’re simply feeling that way. So go for a walk, and show your brain that your muscles are fine. Walking is good for blood flow and keeps your muscles active, which – while it won’t cure muscle weakness altogether – is useful for overcoming some of the stress. If you prefer to do other forms of physical activity, including stretching and/or yoga exercises, that ought to help as well. 
• Breathing Slow, concentrated breaths will reduce the effects of hyperventilation. Make sure that you’re not breathing too quickly or in a shallow manner. Breathe slowly, deep into your belly. Each breath should take as long as 15 seconds from the time you start breathing in until the time you finish exhaling. Try to hold your breath for a few seconds between the inhale and the exhale. 
• Mental Distractions Remember, part of the goal is simply not to focus on your muscles as much because that level of focus can make them feel weaker than they are. Distracting yourself through mental exercises, phone calls, time in nature, music or meditation can help. The exact distraction that you employ doesn’t matter all that much – what’s important is that you find an enjoyable activity that you can use to temporarily take your mind off of what’s happening in your body.  

These strategies aren’t going to reduce your muscle weakness every time. Sometimes, for example, you’re genuinely tired and your there’s a good reason for why your body is feeling that way. Sometimes the anxiety that you feel may seem so overwhelming that you believe these exercises won’t have much of an impact. 

At times, there is no quick fix available. Nonetheless, the techniques that we have discussed today can prove helpful in managing sensations of muscle weakness and reducing your overall anxiety levels. If you want to take things one step further, think more broadly about your anxiety and ways that you can address this. For example:

• Cognitive Behavioral Therapy
• Anxiety Reducing Medications (when prescribed by a doctor or psychiatrist) 
• Self-Help for Anxiety

You can read more about these types of treatments on our anxiety treatment page. By tackling the underlying problem – i.e. the anxiety – at its root, you stand the best chance of overcoming your muscle weakness.

Summary:

Muscle weakness is typically caused by muscle tension, fatigue, hyperventilation, and changes in blood flow during periods of intense and chronic anxiety. It is helpful to try to determine what may be causing this weakness when possible. Preventing muscle weakness from anxiety requires commitment to an anxiety treatment. 

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Can anxiety cause muscle weakness?

Can Anxiety Cause
Muscle Weakness?

• 3 November, 22

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Anxiety

Can Anxiety Cause Muscle Weakness?

When you become anxious, you may get various physical anxiety symptoms — pounding heart, rapid breathing, trembling, or shaking — as your level of anxiety builds up. And when your stress level drops, you can experience fatigue and weakness in your whole body.

Experiencing muscle weakness can be very scary and can worsen your current anxiety. Severe tension or worry can make you feel overwhelmed with distress.

Naturally, functioning on a daily basis can become very difficult if this symptom becomes prolonged. Moreover, doing physical activities can feel like an impossible task.

How are anxiety and weakness interrelated? Let us dive into more detailed information on this matter.

MEDvidi doctors are here for you. Contact us to get a diagnosis and a personalized treatment plan for anxiety disorder.

How to Know Your Weakness Is from Anxiety?

Muscle weakness is not a common anxiety symptom. However, it can happen when you are overly anxious, nervous, tense, stressed, or in conjunction with other panic attack symptoms. It can also arise sometimes without any triggering events. A research study has also established a link between muscular dystrophy (progressive muscle weakness) with stress disorders like anxiety.

Additionally, it may be present with varying severity — from hardly perceptible to extremely severe. This can interfere with daily activities.

When caused by anxiety, one or more muscles may feel weak, numb, heavy, or worn out to the extent that it becomes impossible to relax, loosen, or move a group of muscles. You may also feel exhausted as muscles do not support your weight or body movements. Specifically, muscles in the hands, arms, neck, chest, stomach, and back are more affected by anxiety. This muscle weakness due to anxiety may mimic symptoms of other severe illnesses like multiple sclerosis (MS), amyotrophic lateral sclerosis (ALS), or Parkinson’s Disease.

Only a doctor can diagnose anxiety disorders. Start with a free mental health assessment and book an appointment.

Anxiety and Exhaustion: What Can Cause Such a Consequence

Numerous factors can cause muscle weakness associated with anxiety. It may result in both a “feeling” of muscle weakness and real muscle weakening. Here are the most typical reasons for anxiety to cause muscle weakness symptoms:

1. Fight or flight response. During this stress response, several physiological, psychological, and emotional changes happen. These may be high blood pressure, fast breathing, hyperactive nervous system, etc. This can make you feel like the energy has been drained from your muscles.
2. Hyperventilation and hypoventilation. Hyperventilation is characterized by taking quicker or deeper breaths. Meanwhile, hypoventilation is holding your breath or slow breathing. Both breathing patterns reduce blood flow to the brain. A reduction in CO2 can make you feel faint and lightheaded, and your muscles feel tired, heavy, and weak to an extreme degree.
3. Low blood sugar. Stress and anxiety can deplete your body of its energy resources and cause a reduction in blood sugar. This condition can cause lightheadedness, fatigue, and heavy muscles.
4. Muscle tension and fatigue. Feeling tired and anxious can make your muscles stiff and your body tired. As a result, your muscles may get so exhausted that you may experience a loss of strength.
5. Sleep deprivation. Anxiety can also interfere with the normal sleep cycle and cause symptoms such as dizziness, tiredness, and weak and exhausted muscles.
6. Perceived weakness. Sometimes a person with anxiety disorder becomes too focused on it and its symptoms. They can think they experience muscle weakness or pain, while it is just in their heads. They can become too sensitive to the perception of what is happening to their bodies. Or they can overestimate the severity of the feelings in their muscles.

Want to know the root causes of your anxiety symptoms? Consult a mental health professional online.

How to Overcome Fatigue from Anxiety

If you are not genuinely and reasonably tired, you can try these self-help strategies to reduce the feeling of having weak muscles:

1. Take a walk or do stretching/yoga to show your brain that your muscles are doing alright.
2. Restore your breathing with the help of breathing exercises and get rid of hyperventilation/hypoventilation.
3. Switch your focus from your muscles to something else with the help of mental exercises, time outside, music, talking on the phone, or meditation.

If none of the above reduces your feeling of muscle weakness, anxiety treatment guided by a mental health expert will help. You may be offered any of the following options or their combination:

1. Medications for anxiety. Consider consulting a doctor if your muscle weakness negatively influences your everyday life and you feel out of control. If necessary, they will evaluate your symptoms and prescribe medication for your anxiety. Our mental health specialists are certified and can prescribe the right meds to ease your anxiety symptoms.
2. Cognitive behavioral therapy (CBT). Therapy will help you to deal with the initial cause of your muscle weakness — anxiety. A personalized treatment plan will help you achieve your therapy goals quicker with your therapist.

Bottom Line

Can anxiety cause weakness in your muscles? Yes, it can, especially during intense anxiety periods and chronic anxiety. Try to determine the causes so you can deal with the symptom effectively and get rid of them.

You can prevent muscle weakness from anxiety if you follow your treatment plan. Licensed mental health specialists at MEDvidi are ready to provide you with same-day care. We understand how much difficulty your mental health issues may bring into your life and are here to offer high-quality treatment.

Sign up and request help by booking an appointment with a doctor. Start your anxiety treatment online today!

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Personal coach: how to deal with increased anxiety in the workplace

“This strange state takes over me, spreads through my body, when it is difficult to concentrate on something specific, my hands tremble, it is impossible to sleep at night, all sorts of troubles are ahead, and faith in success like it never happened. But then suddenly an amazing surge of strength begins … ”- this is how the well-known Japanese entrepreneur, founder of Honda Motor, Soichiro Honda, described his anxiety before the most significant decisions and meetings.

On the one hand, anxiety is a useful experience that helps to feel the importance of the moment, turn on defense mechanisms in time, and mobilize the emotional reserve. Normal anxiety, experienced during periods of high responsibility, uncertainty, difficulties, unpredictable changes, is characteristic of each of us. Anxiety also arises when new possibilities are revealed to a person. No wonder the Danish existentialist philosopher Søren Kierkegaard called anxiety our “best teacher.” Feeling anxious, the employee tries to foresee everything, do everything in advance, think through all the risks and barriers, present and discuss all the consequences of his decisions, actions, initiatives. As a result, carefully prepared, balanced and comprehensive analytical reports, presentations, conclusions, letters, memos appear.

From public people, artists, numerous cases are known, when just the absence of anxiety led to unsuccessful performances, weak or even disrupted performances.

On the other hand, sometimes natural and temporary anxiety turns into a stable personality trait. “I had to work with such a leader for more than one year,” an expert from the organizational design department of a large energy company told me. “And it was a nightmare. He was in endless worries, he constantly hurried us, pulled. In any case, he paid attention to the most insignificant details, predicted negative scenarios and outcomes, he himself was tormented by doubts and tormented others. Instead of setting up for the result and inspiring, he disorganized the work with his words and actions. I know that he dreamed of a further career, but it was anxiety that became his limiter. And this is no coincidence.

Anxious people feel unreasonable fear all the time. Their main message to the outside world is “what if something happens”. Leaders are always expected to be courageous, resistant to stress, far-sighted, reliable, and able to inspire people to believe in success. But it is precisely these qualities that anxious people lack. They have low self-esteem, are extremely insecure in their abilities, are afraid to make a mistake, to be ridiculed, humiliated, rejected. Their inherent sense of fear of the unknown leads to the fact that they rarely take risks, avoid decisive actions, and do not show initiative. I know of a few cases where very anxious people, being ambitious, sociable, with good intellectual abilities, nevertheless ended up at the highest level of leadership. But none of them could hold on to a responsible position for a long time – first of all, they were let down by their own emotions and shaky health. Anxious leaders took all events too close to their hearts, worried about every occasion (and there were always a huge number of such reasons). In difficult negotiations, where composure and equanimity were required, they got excited, nervous, fussed – and lost. And then they suffered again – already because of failures.

The causes of anxiety usually lie in childhood. It is known that the prerequisite for the occurrence of anxiety is the increased sensitivity of the body. But education also plays a significant role. If parents overprotect the child, control his every step and impulse, make constant remarks, reproach, pull, then the child loses self-confidence. He begins to fear parental criticism, unrealistic expectations, to worry that he will do something wrong, that is, he feels guilt and anxiety, which can become fixed and develop into a character trait – high anxiety. There are other cases. Being in close emotional contact with the child, a loving, but anxious, suspicious parent unconsciously infects the child with his fears, contributes to the formation of the strongest anxiety in him. Often, without hesitation, parents inspire fear in children with pseudo-threats that never materialize, such as: “I’ll give you to a policeman, I don’t need such a bad boy,” “I’ll leave you, since you behave like that.”

It happens that adults’ anxiety increases and flourishes due to a series of failures, poor work results, constant reproaches from managers. My friend, an experienced highly qualified lawyer, came to work in her specialty at a well-known Moscow theater. As I now know, there is a lot of work for a lawyer, even in theaters. Her boss, the director of the theatre, was an impulsive man, rude in his manner, he did not stand on ceremony with his subordinates – he scolded, devalued successes, tirelessly gave negative feedback. The friend courageously endured such an interaction, but after a few months she became anxious, shy, doubtful, incredulous, pessimistic. Life began to appear to her full of threats and dangers. I’m afraid that her character would change a lot if she stayed there for a long time.

How to deal with increased anxiety in the workplace?

First, evaluate the level of the tasks being solved – how they really correspond to your current capabilities. Routine and creativity, easy (habitual) and difficult (developmental) tasks should make up a magical proportion of 80 to 20. If this proportion is regularly violated in favor of complex tasks, then stress arises, which leads to the formation of an alarming internal complex.

Secondly, learn to perceive any work situation “from above”, from the position of an observer. Such a position allows us to reduce the emotional intensity, add objectivity and rationality to our vision, see the value and semantic aspect of the problem.

Thirdly, a constant alarm is a distress signal. If you worry a lot, but do not always understand the reasons, you must urgently unravel and analyze the true causes of anxiety. There are times when “work” anxiety actually masks anxiety associated, for example, with hidden family difficulties. Awareness of this fact allows you to focus attention and direct efforts towards solving real problems. If it was not possible to identify the causes of anxiety, then this is also a result. Awareness of the groundlessness of one’s own feelings can significantly alleviate the symptoms of anxiety.

Fourth, it is useful for anxious people to master such exercises to control their states, such as meditation, auto-training, yoga, qigong, breathing exercises, etc.

problems without panic, rationally, balanced, will also provide you with an invaluable service.

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Five Steps to Cope with Exam Anxiety – News – HSE for Your Own – National Research University Higher School of Economics

Students are starting their exams soon, defending term papers and final theses is always a difficult period for many, and in new circumstances to which we adapt, anxiety can increase. CPC psychologist Dina Zafesova shared some tips on how to deal with this.

Each of us at least once faced with anxiety on the eve of some significant event – before a speech, an answer at a seminar, an exam, at an interview, when talking with someone we like, etc. Often this causes a variety of unpleasant sensations .

We experience anxiety quite often in our lives, but we rarely think that it is completely natural and normal. Anxiety arises in situations where we need to orient ourselves, gain understanding and support, it indicates the significance of the event, helps us see our needs and prepare to overcome difficulties.

In this situation, it is important to understand what exactly is happening to us, to accept and help ourselves in this. If we mark something inside as abnormal, bad, then, as a result, we try to suppress it in ourselves. This behavior does not help us deal with anxiety. It is important to recognize that what is happening to you is normal. This carries some important information for you, tells you what to do in this situation.

In anxiety, our attention shifts from the present to the past or future. We remember a bad experience, regret something, scold ourselves, think “what if I were at that moment …”. We draw gloomy pictures of the development of future events in our imagination, we worry that something undesirable for us will happen that does not fit into the desired scenario.

Support is lost, self-confidence is lost, doubts arise, feelings that some kind of threat is approaching. We can hardly stand uncertainty – we are unsettled by the inability to predict how and how the disturbing experience will end. There is a feeling of loss of control, the inability to influence what scares. Thoughts either disappear altogether, or spin in the same circle. Sometimes we can’t even figure out why we’re anxious, and sometimes we know exactly why we’re worried.

Anxiety cannot disappear completely: normally, this condition disappears only when the stress factor disappears. The main goal is to help yourself endure this state and reduce anxiety as much as possible.

How to cope with anxiety

1. Notice that you are in anxiety and direct your attention to it. You need to tell yourself that this is normal – this is your condition, which indicates something that you need to help yourself with.

2. Ask yourself what exactly do you feel when you worry? What are your feelings, thoughts, feelings, what do you start to do? Gather information about yourself to identify help points.

3. What exactly are you worried about? What are the reasons for your condition?

For example, you have to take an exam remotely. You worry about how everything will go, how you will look, whether you can answer all the questions. Perhaps you feel that the channels of information that are important to you about how the teacher reacts to you will be limited – his facial expressions, postures, gestures, non-verbal reactions. Or you know that you have gaps in knowledge, you missed classes and are afraid that the teacher will be dissatisfied. In such a situation, one can feel anxiety, fear, guilt, regret, disappointment, insecurity. Thoughts revolve around the fact that you will not get the desired grade or fail. So you start to procrastinate, avoid preparation, get irritated.

Read also

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Why do we procrastinate and how to deal with this feeling – says CPC psychologist Dina Zafesova

4. Identify points of help for yourself and write them down.

For example:

New circumstances for me.

Anxiety about what is not done well, expectation of criticism.

Physical state – bodily sensations, tension in the body.

Terrible pictures of developments.

A state of uncertainty, self-doubt, lack of support and loss of control, fear.

Inability to prepare better due to my condition.

5. Think about what will help you manage or reduce your anxiety on each item.

In the new circumstances, we need to get guidance, increase the predictability of the situation. You can ask others, read descriptions, organize preliminary training re-enactments of the event. Your goal is to get as much information as possible about the alarm event from all possible sources and activities.

When we know we have done something wrong, we may feel guilty. Here we take responsibility and look for redemption scenarios: admitting mistakes and doing something to make up for the harm. This may manifest itself in agreeing and accepting a well-deserved downgrade, or in an effort to correct the situation, if possible.

Physical exercises to relieve anxiety

In anxiety, ways to help yourself through the body are very effective, since our psychological state is connected with our physical state. Anxiety is a state of stress that activates the production of certain hormones in the body. By influencing their content in the body, you can help yourself.

Find physical activities that include stretching and relaxation. Your goal is to learn how to relieve yourself of stress, relax. Breathing exercises with an emphasis on exhaling or holding the breath are very helpful in reducing the oxygen content in the blood and, as a result, the production of adrenaline, which supports anxiety.

You can perform, for example, such an exercise. Sit on a chair, close your eyes, bring your attention to your breath, inhale for 3 counts, exhale for 7. Simultaneously with inhalation, squeeze your toes tightly, hold this state during inhalation, then relax them as you exhale. You will feel the tension leaving your feet. Repeat the action on the muscles of the calves, thighs, buttocks, arms, abs and other parts of the body.

Worried thoughts appear in anxiety. Switch yourself from these thoughts to something else, bring yourself back to the present moment. For example, through directing your attention to what surrounds you.

Perform the following exercise: catch your eye on any object: bag, zipper, phone, banner, etc. You need to concentrate your attention on this thing, examine it in detail, note the color, shape, composition, think about how it ended up in this place. Devote at least 5 minutes to this activity.

You can also use slow counting up to 10, 100, 1000, consecutive subtraction from one number to another.

Anxiety is a loss of control. Since everything around is uncertain, it becomes impossible to control. Take back control over what you can control: set some specific achievable goals for yourself, schedule your tasks, write down what you need to do in simple and understandable steps, break complex tasks into concrete actions, think over an action plan in case your fears begin to be justified.