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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!

Parents

  • 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.

  • 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.

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  • 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.

Children
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