How can an 18-year-old overcome performance anxiety and negative thoughts?

Question

Hello doctor,

I am 13 years old and started going to school after attending online schooling for a few years. Every night before going to school I would cry myself to sleep and would suffer from severe anxiety which would keep me awake at night. I have uncontrollable thoughts and experience an uncomfortable sensation in my stomach. The negative thoughts I have are whether I would get bad grades and fail and would end up on the streets. The thing that fueled this was that I see my dad struggling to make ends meet and he tells me constantly every single day about how he is struggling financially, which impacted me mentally.

Even when I wake up to go to school the next day, I have the same feeling in the morning (extreme uncontrollable anxiousness) but after entering my school, the feeling goes away. About four years back, I was good at school and learned well but when it came to writing assignments or tests, my mind would get blank and I would end up getting anxious. As a result, I failed to do my assignments and was unable to give my best. I searched the internet regarding this and found that I have performance anxiety. I am unsure if my current status is linked to my previous history. Should I visit a doctor? Kindly help.

Answer 1

Hi,

Welcome to icliniq.com.

Glad to have you at icliniq.

I can understand your situation.

You may have an anxiety disorder due to stress. I suggest you follow the below-mentioned guidelines:

First and foremost, stop overthinking. You just concentrate on what you can do at present. Do not think about the future.
Do not compare or see yourself in the place of your father.
He may have struggled but that does not mean that you will also struggle in the future.
You concentrate on your studies and give your best.
Do not waste your time.
You should exercise daily for 30 to 45 minutes like at least going for a walk. It will boost your confidence.
You should practice meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts. Just allow it to come and go. This will calm you and help increase your memory.
You should eat healthy home-cooked foods, and avoid junk foods.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are living away from your family. You can say to your father that you are doing great and you will help him in the future.
You should spend time doing creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or language or musical instruments.
You should sleep daily for at least seven to eight hours.
You must avoid tobacco or alcohol or any substance abuse.
Live your life. Do not just spend it.
Be bold and confident.
Do not be afraid of anyone.

If you still have symptoms that persist even after following the above advice for four to six weeks, then you need to consult your nearest doctor.

Do let me know if you need any further help. I am glad that you chose to consult a psychiatrist.

Thank you.