I'm dealing with really bad anxiety that's freezing me up before exams and in social situations. I have an exam coming up, and I'm so scared of failing that I can't even get myself to open my books. On top of that, I'm fine in group conversations, but if the pressure is on me to talk or speak in front of people, my hands shake, my heart races, and I start stumbling over my words. It's gotten to the point where I ignore people I know just to avoid talking. How can we fix both the physical panic and this freeze response?

Question

Anonymous Practitioner · Accepted Answer

Hey there stranger, firstly a big hug to you!

I suffer from anxiety too. This has what worked for me at times - not all times, cause you with things like these you can't really have fail safe solutions.

For the paralysing anxiety, I try to write down what all I need to do. Then I start with the easiest ones, they maybe small but completing then fills me with a sense of achievement. This pushes me to the next task. I mostly do this on a physical notebook, helps feel better to cross off things. 
For some tasks, I keep a check with my friends, knowing how others are doing or maybe sitting with them to do it helps.

Another thing I changing your location of study. I study well in library cause less chance of distraction and I see others studying.

For the conversation bit, maybe a small hi-hello to people you don't usually talk to. Then from there maybe a sentence?  Sometimes it's easier with random people.

Also what helps me is to know that what maybe a big deal in my head isn't one to others. It's helps lower the weightage in my chest. Also smaller groups then moving to bigger groups.

Also no matter what you have to remember that you aare trying. Even if you do 2/5 task, its a win. And if you say even 2 line conversation in a group, that's still okay.

All the best stranger, I hope you feel better soon. <Hugs>