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Freaking the f out and not knowing how to manage

Emmalephant

Hi!
I’m currently sitting on the floor crying. Too much information? Sorry, I think I just have to share some thoughts. I’ve got an oral exam tomorrow morning and no matter how much I study, new stuff just keeps coming up. I’m tired. Have been for days. There’s a deep sense of panic and I know that this kind of anxiety isn’t necessarily autism related. In addition to my spiking anxiety though, I recently found out, that I’m gonna be questioned by a basically unknown person (seen her, but never even talked) tomorrow instead of my regular teacher. It freaks me out to think about this and I just feel like I’m going to fail. My anxiety already messed up my time management on the written exams and now this?

I do not know how to cope. I have to do this tomorrow, but don’t know how to calm down at all. My mind just keeps racing, I’m sobbing constantly, had a small meltdown earlier and a panic attack an hour and a half ago. Ever since everything changed last minute, it’s just no longer manageable (I’m surprised, I’m able to post now after reading that e-mail). 
Sorry for freaking out on all of you now. I don’t know what to do.

Have a good Sunday evening nonetheless!

  • I’m still up and buzzing with nervous energy, but I thank you both for your kind words and for putting things in perspective. It does help to just read a few reassuring words and visualise simple things like breathing. Thanks!

  • Sorry that you are experiencing so much anxiety. I feel for you as I’ve been in a similar situation in the past.

    It is very difficult to give advice that will achieve a resolution when it is the evening before an oral exam, so I will just suggest the following, in no particular order, for you to choose from:

    BREATHE: Steady, deep inhalation, followed by longer, steady exhalation.  Repeat a few times until calmer. Repeat in bed before sleep.

    BOOKS DOWN: Think of the worst that can happen and imagine the scenario that unfolds as you complete the oral exam and imagine the hours, days and weeks following your exam. In the scheme of things, it mightn’t be the worst thing in the world if you fail so think of what might happen and how you might move forward in the weeks after. If you fail your exam, at least you will be prepared, if you pass, it will be a big surprise. It’s a win win situation.

      Has already given similar advice, but I thought it might reinforce things if I repeat.

    You might find that tomorrow your brain recalls more than it does this evening. 

    The very best of luck tomorrow. 

  • in reply to Stuart333

    Thank you for the advice! I’ll try, but am not sure whether I’ll be able to calm down enough to actually sleep. Your advice about reframing is actually great. Our brain can’t really distinguish that good between reality and false beliefs, so maybe I’ll just try to tell myself over and over again that it isn’t as important.

  • There's no easy answer.

    I suggest you put the books down. You won't remember anything if you are stressed anyway. So you are going to do it with what you know. You can over-revise.

    Try to relax. Lie down, close you eyes, take a dozen deep breaths in and breathe out slowly like breathing through a straw. Focus on your breathing and slow yor heart. Keep going if it feels good.

    Instead of imagining the worst case, imagine the best case.

    The person is going to be nice, you'll be able to talk fine, they'll make an allowance for you being nervous.

    if you can you can, try to treat it as a practice session. If you can imagine it is not important it reduces the pressure. Tell yourself you are going to enjoy it.

    You need to reframe it so it seems better. Maybe you can imagine you will be marking them on their questions to you.