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From the past two years I've been noticing that I get very uncomfortable when some specific work is given to me by another person. A task, a submission or a project work. I've procrastinated a lot for my college submissions but last month I was able to slowly sunmit assignments on time by calming myself a little when I started out. Then it came in naturally.
Today my first paid internship task was given : a video editing assignment. It has 2 video edits with a time span of 48 hours. I'm really scared and only now I'm realising and accepting that I have intense work related anxiety. It's part because I bluffed ( very little) about knowing a certain software,, buy that's not really the only reason. I'm scared that I'll fail to get work done on time like earlier times indicating how I'll probably never earn money.
I'm panicking and not able to focus.
Does anyone have any practical advice I could use?
Additional info : I always feel like an imposter despite many people complimenting many of my skills. I know that I have the skills, but at the same time I'm aware that I'm capable of sabotaging myself ( by not doing assignment) because of this intense anxiety
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okay, anxiety has this terrifying way of making you think you're uncapable of completing certain tasks. Obviously you can though, you're talented considering you even got the job and the fact that people compliment your skill tells me enough.
Just try to relax and surround yourself in a comfortable and clean environment. It sounds stupid but really does help. If you get too overwhelmed take a 20 minute break and give yourself time to breath. As well as take deep breaths through it when you feel yourself starting to panic.
Make sure to stay hydrated and try your best to keep a clear mind.
You can do this I believe in you :)
Reply1, you could try the pomodoro technique.
2. Or some meditation could help to keep your stress levels down.
ReplyYou are not your thoughts.
All of them come and go. Some leave as fast as they arrive because they got no reaction from you. Most thoughts show up uninvited and they all need your energy to persist. This energy comes from your attention initially and when you add a story and an emotional reaction "I'm panicking and not able to focus", the thought will stick around much longer and will return often.
The arrival of a thought does not make it legit, your creation, important , or meaningful. That's your job. You are the gate keeper. As the gate keeper, you need to set the stage for the arrival of some preferred thoughts. I'm sure there are a few wonderful things you would like to help make happen in your life. Choose 2 or 3 and write a paragraph or 2 about each. Edit these summaries as needed to make them clear and concise. Keep them close. Read them often (at least daily). Now, when a thought arrives that might move you closer to one of these outcomes, pay attention, use your imagination, get excited, and if it initiates an action from you, that is even better. Give these preferred thoughts all of the energy they deserve.
The unwanted thoughts like "I have intense work related anxiety" will still show up often for a while. When it does, do not try to make it leave. Let it be there in your mind without you reacting in any way. Observe the thought as if it is presented to you in a language you do not understand. You are withholding energy. Soon enough the thought will dissolve and will be replaced by another perhaps uninvited thought. If it is also unwanted, repeat the process. Eventually, a thought worthy of further consideration will show up that helps you do what you must, deal with a current situation, or that might support your dreams in some way. These are the thoughts that you, as the gate keeper, welcome and energize.
Not only are you not your thoughts, you are not your brain. You have a brain.
Thinking is a wonderful and necessary talent that needs to be understood and managed. These tips should help you do just that.