How to manage anxiety about writing papers?

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Page last updated: 14/09/2022

How to manage anxiety about writing papers?

This blog answers: How to manage anxiety about writing papers? What is Anxiety? What are the signs and symptoms of anxiety? What are the therapy options for anxiety?

How to manage anxiety about writing papers?

Some ways to manage anxiety about writing papers are:

Identify your triggers

The most significant strategy that can be used by students to control their anxiety about writing a test paper or other important paper is by identifying the triggers.

Being able to recognize what makes an individual anxious about writing a paper can make them better equipped to take action against it.

Students and other individuals might experience anxiety about writing a paper due to various reasons such as lack of preparation, lack of confidence, or past negative experiences.

When individuals know their triggers, for instance, if they are experiencing anxiety due to lack of preparation, they can put in more effort to prepare better to reduce their anxiety.

Relax

Individuals who experience anxiety about writing a paper might adopt relaxation strategies. This might include deep breathing exercises, meditation, or mindfulness.

Practicing relaxation can help calm an individual and reduce their anxiety about writing the paper.

Socialization 

A key to reducing the frequency and intensity of anxiety about writing a paper could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety about writing.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed about writing a paper, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

This might involve planning a schedule to study for the paper or collecting resources for the paper in advance rather than trying to cover the entire portion in one night.

Distract yourself

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over one’s anxiety concerns in a more adaptable manner.

Lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief and also find ways to cope.

Listen to music

Individuals who experience anxiety about writing a paper can try and listen to soothing music to relax and generate positivity. Listening to mood-congruent music also helps individuals reduce their anxiety and stress.

Seek help

Individuals experiencing anxiety about writing can also try and seek help from their mentors or friends. This helps in clearing their doubts and helps improve their confidence further reducing anxiety.

Practice papers

Individuals who experience anxiety about writing a test paper can also practice papers to gain confidence and reduce anxiety about writing.

Previous year’s papers are a great source of practice for students who are experiencing writing anxiety.

How to manage anxiety about writing papers?

What is Anxiety?

Problems and resulting stress are usually accompanied by some common emotions like confusion, feeling at the edge, a sense of helplessness, and recurrent negative thoughts which can collectively be seen as an individual experiencing what’s commonly called  Anxiety. 

Every human has their unique ways of dealing with these difficult situations and the following emotions, some try to adapt to the circumstances and find the best and most comfortable solution while others try to find an escape route for the same, in both cases the main aim is usually to get over the uncomfortable emotions of anxiety. 

What are the signs and symptoms of anxiety? 

Anxiety is characterized by a set of signs and symptoms such as:

 

  • Sweating
  • Difficulty in breathing
  • Shortness of breath
  • Sense of choking
  • Complaints of chest pain
  • Shaking or trembling
  • Nausea or vomiting
  • Dizziness or Lightheadedness
  • Fear of losing control over oneself and their environment
  • Fear of impending doom
  • Hot or cold flashes
  • Tingling or numbness
  • Increased heart rate

 What are the therapy options for anxiety?

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy

 

It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.

Medication

Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time

Conclusion

Experiencing anxiety about writing an important paper is very natural and experienced by many. However, there are many ways to deal with this anxiety using self-help tools and therapy in severe situations.

Frequently asked questions: How to manage anxiety about writing papers?

Why does writing give me anxiety?

Many individuals might experience anxiety while writing due to factors such as negative experiences in the past or a lack of experience which might hamper their future prospects. Another reason for people to experience anxiety while writing is their procrastination which leads to stress.

Can anxiety cause writing problems?

Anxiety is a natural stress response and leads to symptoms such as nervousness, trembling, increased heart rate, and difficulty concentrating. All these symptoms might make it difficult for individuals to write.

What does anxiety feel like in writing?

People with writing anxiety experience perspiration, trembling, shortness of breath, pacing, and other related symptoms.

What is it called when a writer can’t write?

When writers are unable to continue with their writing it is referred to as a condition termed writer’s block. In this, the writer is unable to come up with new information or experience a slowdown of creativity.

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