Staying Up Late

@ForeignStray Hello Alan. I would like to say thank you for sharing your worries. It's natural to feel really stressed with academic work to the point it affects your sleep but please keep working hard and make sure you are taking breaks and eating well too. What I'm really hearing is that you feel discouraged asking for help and ashamed of the moments of uncertainty that you experience. For further support please communicate with any listener or therapist on our site who has personal experience or speacliases in anxiety. If your interested in the modalities specifically targeting anxiety then these are Cognitive behavioural therapy, Person-centred and Compassion focused therapy. There is a brilliant site called PostivePsychology.com where you can search anxiety self-help exercises. Please know that your doing your best and know there is no shame is asking for help. 😌🙏

This probably won't be of much help but I'd like to take a moment and just say I hear you, I understand. It's such a stressful period that you have to fill so many expectations from others and yourself..

I can see the spiral. You do something you feel it's embarrassing but the constant worry be inducing it even more. And not sleeping messes up completely with the anxiety regulation.

What really helps me is writing down what is that felt embarrassing. I always feel like it's no use but it keeps disturbing my head, over the same thought but then I take a moment in disbelief and write down any thought that comes and my body feels less tense.

Another thing that helps me is letting all the worry flood in. Maybe writing it or saying it "aloud". Like let every thought just come to each end. Like oh I said that stupid thing to her. She probably thinks I'm an idiot. Sometimes I be getting everything wrong. Why can't I help it? Nobody probably wants me to be their friend I'm useless. For me after a while I realize it all sounds a bit illogical and it feels kind of that my head is untangled. Then I will say to myself that's no truth but if it feels like it is, as it happens for me sometimes, I try to focus a bit on my self esteem.

Another thing, try tensing every and each muscle you can in your body. Just for a few seconds. Don't over do it though or put too much pressure. But it kind of helps expressing the tension the moment you let the tension of all muscles go.

Sorry for mumble, but remember your thoughts are not what is true and give yourself some time. We all do questionable things when under pressure.

P. S after that put the "under pressure" song of Queen. Cheers!

Hey there!

Sounds like you're under alot of pressure and maybe overwhelmed. I was the same way during my first year. I put alot of high expectations on myself especially in the beginning, and didn't cut myself slack when I got overwhelmed and fell behind in the assignments. I beat myself up alot and have soo many cringe moments same as you.

There's some good advice I this thread. I might also suggest another technique that I wish I knew when I was feeling overwhelmed.

Step 1

Write down 3 simple things that you need to do.

Things that can be done pretty easily and quickly, like really break it down to small tasks. Like

1. Make a tea

2. Spend 10 mins on email

3. Update my calendar (with assignment deadlines etc)

Step 2

Do only those 3 things

Tick them off when done.

Repeat.

This method helped me manage my workload, maintain SOME level of productivity when I would feel overwhelmed or started procrastinating. It helps me feel like I'm maintaining at least some momentum and progress until things turn around. And they will turn around bud.

@ForeignStray You are not an imbecile firs of all. Do not try focus at all things and try doing bit by bit. When you feel anxious just take deep brealth and give yourself some space like try imagining nice things or your good memories.