New Semester Nervousness

Published on: August 5, 2024

Filled Under: anxiety, coping skills, well-being

Views: 75

NEW classes, NEW teachers, NEW subjects and syllabus and NEW things to worry about.  It is very normal for change to bring up anxiety for people.  Nervousness can help us in some instances such as making sure we’re prepared for the first day of school by reading the class syllabus and checking our class schedule.  BUT when anxiety gets unmanageable, we can have significant impacts to our daily lives including: sleep issues, relational concerns and physical health concerns.

How do we manage this?

Step 1. We identify it.

Recognize how your body responds and identify the mood you are experiencing is anxiety.  For example: I feel sweaty and tightness in my chest when I am nervous or anxious.

Step 2. We identify thoughts that contribute to our anxiety.

“I am going to fail this class”  “I am not going to know anyone” “I am going to be late and embarrass myself.”

Step 3. Challenge the thoughts

“I am going to fail this class”

Challenge thoughts with these questions:

  • What is my evidence for and against my thinking?
  • Are my thoughts factual or are they just my interpretations?
  • Am I jumping to negative conclusions?
  • How can I find out if my thoughts are actually true?

“I am not going to know anyone”

Challenge thoughts with these questions:

  • Is this situation as bad as I am making out to be?
  • What is the worst thing that could happen? How likely is it?
  • What is the best thing that could happen?
  • What is most likely to happen?
  • Is there anything good about this situation?
  • Will this matter in five years’ time?

“I am going to be late and embarrass myself.”

  • Is thinking this way helping me to feel good or to achieve my goals?
  • What can I do that will help me solve the problem?
  • Is there something I can learn from this situation, to help me do it better next time?

Step 4. Add Additional Coping Skills

Some Ideas:

  • Deep Breathing
  • Meditation
  • Mindfulness Games
  • Exercise
  • Coloring
  • Hot Shower
  • Talk about it with friends or family

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