I'm always panicking when I'm working. I don't believe I can do anything well.

Hello, question asker. I see you're confused. Hugs!

You're having some behavioral problems. Let me give you a hug.

Your problems may be related to your family.

Your family, like your parents, might have criticized, rejected, and belittled you when you were young.

Then, when you were young, you believed them.

You know your parents were wrong.

You can comfort your inner child.

Read the book Embrace Your Inner Child.

I also suggest you take a course with Mr. Skjega.

I used to feel like I couldn't do anything right.

Later, I realized that I didn't accept myself enough.

Every morning, I say to myself in the mirror, "I'm the best, I'm awesome!" three times.

I've found that positive self-talk helps me feel more confident.

Then I tell myself, "I can do anything. I'm not the same person I was when I was a child."

If you're still confused, see a counselor.

The consultant can give you better advice because she can see things from a different point of view.

I hope you can solve your problem soon.

I can only think of these things.

I hope my answer helps and inspires you. I'm the respondent, and I study hard every day.

Yixinli loves you! Best wishes!

I believe the topic owner is pleased with the present. It would be wonderful to express gratitude for the encounter.

I'm grateful for the opportunity to connect with you. After reading your words, I happened to listen to the book "Don't Do What You Love, Be Who You Are" while listening to another book in the morning. There is some content in it that I believe could be beneficial for you.

It can be challenging to achieve the right frequency when you're feeling tense. It's not that you're not trying hard enough, but your body and mind might be getting in the way. I believe you understand the reasoning, but you may need some support to make it happen. Let's explore ways we can help you get there.

1. Consider creating your own safe haven in your heart.

If I might suggest, perhaps it would be helpful to set aside all the homework, revision, and endless tasks for the moment. It might be beneficial to withdraw yourself from them for a while, let your body relax, find a place or moment that makes you feel relaxed, take a few deep breaths, recall the things that make you feel relaxed and free, and feel the sense of physical and mental pleasure in that moment. If you remember this feeling, you might consider planting an action anchor.

If you find yourself feeling nervous, you might like to try using this action again to connect your body and mind to the state and feelings you had at that moment.

In the future, you may wish to consider collecting more of these moments and feelings that make you feel relaxed and happy, and anchoring them again with the same action. This could be your own unique inner safe haven.

2. You might consider recording your happiness every day.

You might find it helpful to spend ten minutes a day recording your happiness. This could help you to shift your focus and adjust your physical and mental state. You could try to record at least three small things that made you happy that day. You might like to record a little bit every day, even if it's just seeing a flower by the roadside and feeling the beauty inside.

You may find that, over time, you notice a big difference in your state of mind.

3. It might be helpful to take a moment to identify the root cause of your worry and anxiety.

It's natural to have concerns about the unknown. It's important to identify what we're truly worried about. It's helpful to ask ourselves: Will this worry really happen?

Even if the result we fear does occur, it would be helpful to consider whether we can bear it or change it. It might also be useful to reflect on what exactly we want and how we can achieve it little by little.

If you start with the end in mind, you may find it easier to achieve your goal with greater focus. It might be helpful to try to break the cycle of worry and see that it is just a story created by our overactive minds.

4. Consider allowing yourself to relax.

Sometimes, when it seems that nothing is working, it can be helpful to take a step back and allow your mind to wander for a while. You might set a time limit for this, and then when the time is up, you can let go of all those thoughts.

You might consider doing some meditation, going out for a walk or exercise, focusing on your breathing, and doing more of these things that focus on the present moment, which could also help you adjust your state.

You have come this far, and if you were completely incompetent, you would not be who you are now. So perhaps it would be beneficial to recognize your past efforts and the results you have achieved, and to acknowledge, appreciate, and respect yourself.

The chaos in your body and mind may be a sign that it's time to adjust your state. You might find it helpful to take a moment to relax and empty your mind, which could help you move forward more effectively.

I hope my answer is helpful to you. I wish you the best!

I would like to take this opportunity to wish you all a Happy New Year!

Greetings, question asker. I am the skinny donkey of the ancient path and the westerly wind.

From the description provided, it is evident that the questioner is experiencing a considerable degree of anxiety. It would be beneficial for the questioner to receive some form of emotional support.

In light of the aforementioned details, it is this writer's recommendation that the questioner engage in the following self-reflection:

1. Does the questioner have a positive attitude towards the tasks they are about to undertake?

2. What are the primary concerns or apprehensions that the questioner has regarding the challenges that they are facing?

3. Has the questioner adequately prepared for each action, or has he acted precipitously?

4. Is there a significant discrepancy between the objective and the subject's capabilities?

First and foremost, the questioner must cultivate self-assurance. The fact that the questioner is able to pursue higher education is a notable achievement, particularly given the numerous individuals who are unable to do so. Similarly, the questioner's ability to complete the required sprinting for postgraduate entrance exams is a testament to his resilience and determination, qualities that distinguish him from many college students. Consequently, it is recommended that the questioner first affirm his abilities and strengths.

Secondly, a comprehensive examination of the present circumstances will assist the questioner in conducting a thorough analysis of the underlying causes and formulating a more advantageous plan of action.

1. The questioner states that he is preparing for the postgraduate entrance examination. One might inquire whether the questioner is pursuing this endeavor out of a genuine interest in the subject matter or merely to align with societal expectations.

In the presence of others engaged in similar pursuits, it is natural to become similarly engaged. However, this can make it challenging to fully immerse oneself in the subject matter.

It is often asserted that interest is the most effective form of instruction. Only when one is interested can one fully engage with the subject matter.

2. What is the source of the panic that the questioner experiences when confronted with the task at hand? Can the worst-case scenario be accepted?

It is not feasible to achieve success on the first attempt. It is recommended that the questioner establishes a minimum psychological expectation prior to undertaking the examination. In the event of an unsuccessful outcome, the questioner can then determine whether to pursue further preparation or to focus on job hunting. By accepting the worst-case scenario, the questioner can eliminate the fear of failure.

3. The questioner's postgraduate entrance exam and job search were either meticulously prepared or hastily addressed at the last minute. In the latter case, it is evident that inadequate preparation resulted in failure. In the future, it is possible to prepare in advance for similar situations and will undoubtedly succeed.

If one fails despite careful preparation, it is likely that this is an area in which one needs to improve. It is possible to avoid weaknesses and capitalise on strengths, so there is no cause for regret.

4. Is the objective set by the questioner attainable through their own actions? Or is it achievable through their own efforts?

Attainable objectives provide constructive feedback throughout the process of attaining them. Conversely, unattainable goals engender feelings of intense frustration and fear.

5. It is advisable to commence with a clear understanding of the desired outcome. To illustrate, one might consider the preparation undertaken by a passenger preparing to board a high-speed train. In this case, the individual would calculate the requisite time for departure, the packing of belongings, and even the time to retire for the night, all in accordance with the scheduled departure time.

This same approach can be applied to all other situations, thereby enhancing one's sense of control.

6. It is advisable to be prepared for the possibility of failure. A clear objective will provide peace of mind and reduce the tendency to become overly focused on success, allowing for a more pragmatic approach to each step.

7. Begin with a straightforward task that aligns with your interests. This will help you to regain a sense of accomplishment, gain self-confidence, and reduce your fear of the unknown, while also providing positive feedback.

8. It is advisable to accept one's own imperfections and reconcile with them, which will serve to reduce self-negation.

I wish you the best of luck!

Hug the original poster! I can feel the anxiety, pain, confusion, and nervousness you have been feeling for the past six months, and I'm here to help!

I want to give you a big pat on the back for actively finding various ways to solve problems with a positive attitude!

Since we're chatting via text, there are a few things we can't do. But that's OK! Let's dive in and explore the root cause of these symptoms together.

Let's dive in and explore together! I've got a few questions for you to get your thinking cap on.

1. Do you feel a lot of pressure from this postgraduate entrance exam? Are you putting pressure on yourself?

Or are you feeling pressured by your family's expectations?

There will be many experiences in life, and the postgraduate entrance exam is just like the elementary school, junior high school, high school, and university exams you have taken before. Looking back now, you may feel that the exams and competitions you have experienced before, which you once thought were very important, are not a big deal anymore.

Again, a few years from now, looking back, it will seem like nothing! So take a long-distance view and examine the postgraduate entrance exam, and you will feel less pressure.

2. If your anxiety does not come from the postgraduate entrance exam, then ask yourself, what happened to trigger this state of mind?

You are so in tune with your emotions! I admire you for that.

We are often taken hostage by our emotions, but we can break free! In life, at work, and in studies, don't get caught up in things.

It's amazing what you can see when you remove yourself from a situation and examine it from a distance! You'll understand what to do!

It's like the perspective of an outsider! Step back and feel how you feel!

Let's dive right in!

3. Whatever it is that triggers your anxiety, do a pros and cons analysis of it! Get a piece of paper and a pen.

Now, divide into two halves: one for the advantages, benefits, strengths, and advantages, and the other for the disadvantages, disadvantages, and weaknesses. Just think for a moment about what could happen if it succeeds!

Now, it's time to write down the disadvantages, the bad points, and the disadvantages. And don't forget to think about what could happen if it doesn't work out!

Clarity is your key to making great choices and taking amazing decisions!

From the plane, the ground looks tiny, and the buildings are tiny, too! The higher the plane, the farther you can see!

Everything on the ground is smaller! We are very small, but we know we are not omnipotent. And that's okay! We accept it and try to experience every process and feel the growth that each experience brings us!

I can't thank you enough for sharing!

Hello!

Touch your head – learn to relax in a stressful life –

Have you ever wondered why you feel panic when doing things?

The good news is that most people feel stressed when facing certain pressures, and unconsciously become over-anxious or feel uneasy, chest tightness, or a sense of oppression.

But if you easily get panicked, it's best not to have confidence or to accomplish anything. Either you have an anxiety disorder or something similar, or it's because your emotional regulation ability is relatively low. But don't worry! There are ways to overcome these challenges.

It's okay!

You can absolutely transform your worries about not doing things well by thinking about them from a positive perspective and finding answers!

For example, if I want to get good grades, I will pay more attention to the quality of my studies and manage my time well before the exam, so that I can stay in a good state of mind and absolutely crush the exam! If I don't think like this, I might just cram for the exam and hope for the best.

Secondly, the causes of emotional fluctuations in life may be more complicated (such as a weak tolerance level). But here's the good news! We can overcome these challenges by recognizing that changes in the environment will cause different levels of stimulation to affect our mentality. With this understanding, we can develop a habit of thinking rationally about everything, which will help us overcome feelings of panic.

It's so important to look at the emotional cause of the panic. This can help us to understand ourselves better and focus our attention on our goals. In fact, by improving our perception and changing how we feel, we can build more confidence in ourselves and believe that we can accomplish anything!

It's like the transition from university to society. Some people are afraid of the future, feel overwhelmed by the pressure of established social rules, and are unable to change and cope. But don't worry! As long as you patiently guide and understand your emotions, you will find that many abilities are developed through slow practice, and the anxiety of ability improvement will disappear.

So, when you're feeling anxious, it's time to set a small goal and smash it! Then, set a higher goal and go for it! You've got this! Denying and avoiding anxiety won't change the situation, but you can change your mindset. Learn how to regulate yourself and give your fullest self to the task at hand. You've got this!

You've got this! Stay strong and keep going!

Dear questioner,

I'm Kelly Shui from Mind Exploration, and I'm thrilled to be here with you today!

[Are we always depression/im-always-panicking-when-im-working-i-dont-believe-i-can-do-anything-well-30244.html" target="_blank">panicking when doing things? Absolutely not! We can do anything well if we put our minds to it.

We can definitely find the reason for our panic!

1: I'd love to know how long you've been feeling this way! And how are your sleep patterns?

Every time you have to do something, you first panic, and in the end your mind goes blank. Sometimes you tremble, your hands are stiff, you breathe rapidly, sometimes you lose control of your emotions directly, and it could also be abdominal pain, headache, insomnia, or nausea. But don't worry! There are ways to overcome these challenges.

2: If it lasts for more than two months, you can go to a tertiary hospital and see a doctor to find out if it is an emotional problem or if emotions have triggered somatization. This is a great opportunity to get some expert advice!

3: Could it have been the pressure of the postgraduate entrance exam? Or something that happened during your time at university?

4: From childhood to adulthood, did you feel that your parents' parenting style was relaxed or repressive?

5: When you're feeling stressed, why not talk to a good friend?

6: I can't control it. (Emotional and physical reactions are totally honest and cannot be overcome with reason — and that's a good thing!)

I highly recommend reading "The Body Never Forgets"!

I remember feeling like that for a while. I was under a lot of stress, losing control of my emotions, and didn't believe what many people were saying. It was the first year of the pandemic, and I had just quit my job. With the loss of my job came self-doubt and a lack of confidence.

Everyone around me tried to persuade me, but the more they tried, the more I was determined to prove them wrong. At the same time, I was attacking myself, feeling like a failure. Later, I found out that it was depression.

When I realized I was depressed, I was so excited to seek help! I came to Yiyi Psychology to "ask for help" and it was the best decision I ever made!

I remember that when I came to Yi Xinli in 2022, I was nervous and not confident in myself. (In fact, I was previously a confident and outgoing person. But I also suppressed a lot of early stress from my family of origin and life, because all the problems began to surface after I quit my job. I became sensitive and vulnerable.) But I'm excited to share that I've made some amazing progress since then!

I'm thrilled to say that I have developed a systematic learning plan!

1: For example, you can take some emotional classes!

2:?️ Financially, seek help from a professional counselor.

3: You can also study psychology in a systematic way, read some professional books, and try to understand the reasons behind your emotions. It's a great way to gain insight and understanding!

When we see our emotions, we will know how to deal with them — and we'll be ready to take on the world!

4: Embrace the power of expression! Learn to articulate your thoughts and true emotions, and also write and record your life.

5: Embrace your emotions! We're all human, and it's totally normal to feel a range of emotions.

It's totally normal to feel pressure when preparing for exams! Ask yourself why you only feel lost, self-blame, and guilt.

I'm sure there's a good reason behind it!

Are you worried about failing the exam? Don't be! Most people who go to graduate school know that they may not succeed, but that doesn't mean you will.

Going to graduate school is an amazing opportunity to show your courage! Is the pressure on success or failure great?

Did your parents encourage you to aim high?

6: During college? ️An unhappy love story? (Do you treat it as a story, or are you so sad that you can't control yourself?)

It may seem emotional, but there are so many reasons behind it! These are just my assumptions, so please bear with me if I'm wrong.

[Find a more positive way to talk to yourself]

1: Embrace your emotions!

A psychology teacher once said something really interesting!

Thoughts often affect our emotions. We have a lot of "self-dialogues" in our minds. But here's the good news: we can change those negative "self-dialogues" into positive ones! When we do, our emotional state in the face of the same thing will be completely different.

Now for some more examples of different "self-talk"!

Let's flip the script! Instead of negative dialogue, try this: I'm bad, I'm terrible, I'm a failure, I'm inferior.

Positive dialogue: "I'm having a problem, but I'm going to figure it out! I need to think about what's going on."

I'm just like a lot of people, and that's a good thing! I encounter difficulties, but I also overcome them.

I'm great! I know that taking the exam is difficult, and I'm up for the challenge!

2: When we can't read, can't understand words, can't remember things, can't concentrate, and can't eat for days—it's time to get creative!

Love yourself! And give yourself a break.

Your body is trying to tell you something! It's time to vent or express your emotions and talk to your parents or close friends about the discomfort and worries in your heart.

Who knows? Your venting might even get some unexpected feedback that will make you feel better!

For example, you came here to seek help and received a lot of support from others, which is so great!

3: Every day, spend half an hour writing down your feelings and thoughts in the moment. This is an amazing experience in your life!

Although I scolded myself and scratched myself, I was easily irritated and tired, and I felt so tired of living. But I got through it!

This state of mind lasted for more than half a year, and it was a wild ride!

At the same time, you can also thank yourself! Despite everything, you still have the courage to face it. In fact, I admire you more for making this decision. No matter how difficult it is, you still sought help in the end, and that is something to be proud of!

4: It's okay to hate people and things you used to like, even though you don't know what happened. Embrace your hatred in the moment!

You are the most precious person in the world! Love yourself well, and don't forget to read "The Courage to Be Disliked"!

5: We were in a bad mood, and during that period, we misremembered the confirmation time for the entrance exam. We were in a bit of a panic, rushing out to find a job, but we messed up both the written test and the interview.

(This is the Tic-Tac-Toe effect. Everyone has things happen to them in life, but here's the good news: if you believe in yourself and go through these things, you will come out stronger!

We have all gained so much courage and transcendence through this period!

6: When you don't feel well, you can also go for a great workout! Or, you can consciously tighten and relax your body muscles to help your body relax. You can refer to some audio recordings to practice.

Absolutely! If conditions permit, you can also do some aerobic exercise. It's a great way to relieve anxiety and enhance your psychological resilience!

I really hope you are well!

Hello!

You seem anxious and afraid. Is that right?

You know what's going on and are looking for ways to feel better.

What happened that made you feel this way? Was it studying for exams and not being able to concentrate, or something else?

When did you not feel this way? What did you do?

What helped you? Why did you come here to talk about it when your eyes were bothering you?

You said that every time something happened, you would panic and feel nervous. Others would comfort you, but you would feel more guilty. Before last August, you were still able to control yourself. After August, you felt powerless. Even when it was time to take the basic exam to find a job, you would feel nervous. Is that right?

You've always tried to control yourself, but after last August, you couldn't. Things got messy, and you hurt yourself. Is that right?

What happened in August last year that made you lose control?

Have you talked to your parents about these feelings? Who do you mean when you say other people try to comfort you and tell you to relax?

From your description, it seems like others are understanding of your feelings. Is that right?

I'm sorry you've been through a lot. I understand you want to change your mindset and live more relaxed. Is that right?

It's okay. We all feel confused sometimes. When we can't get out of this feeling, it can make us feel bad. When you come here and become aware, you are already on the path to change.

Based on your description, I have some suggestions to help you feel better.

First, get help from others.

Everyone has negative emotions. Sometimes we can adjust, but when we can't, we should seek help from a psychologist. They can help us grow strong.

You can also study psychology. You can learn to grow and heal yourself.

Second, relax.

You get nervous, can't read, and have other negative emotions. Don't think about these things. When you're unhappy, don't think about it. Listen to music, meditate, relax, and breathe deeply.

Exercise more.

I don't know your situation, but I suggest you exercise. Jogging, running, and walking relieve anxiety and tension.

Exercise releases dopamine, which makes us feel good. It helps us get rid of bad emotions and relieve anxiety.

Be more aware.

Many emotions and events are related. We need to be more aware of why we have these emotions and when we don't have them. Then you can let this feeling stay in your mind to support you. Self-awareness helps us understand ourselves.

Make progress every day.

You want to change, but change takes time. We don't compare ourselves to others. We learn to control ourselves, do things we like, relax, and become more comfortable over time. This makes us feel different and more relaxed.

You know you can help yourself because you're the expert on your own problems. Don't give up, be aware of positive suggestions, relax, and believe you can do it. This is how we'll find happiness.

Don't be afraid. If you feel uncomfortable, you can come here and talk to us or seek help from a professional counselor. They can help us cope with our emotions and adjust our thinking.

Hello, I see you're struggling with a lot of negative feelings towards yourself.

I hope you don't mind me calling you this way, but after reading your message a few times, this is the biggest impression it has left on me: it seems like you dislike yourself a lot, and that you think your life story is pretty miserable, painful, and confused.

I don't know what you've been through, I don't know your history, and I don't know when you started to say what you said: from the initial panic, to the physical reactions that started to appear, and finally the emotional out-of-control state. As I write this, I feel really sad for you and I want to give you a hug.

I have to admit that I've never approached you or tried to understand you. I don't know if there's anyone who can do that. I don't know if there's anyone who can approach you, understand your needs, know your interests and hobbies, and care about your joys and sorrows.

I'm not in a position to give you advice or analysis, and I don't think that would be fair to you. My suggestion would be to extend your online self-help to the offline world, to a local mental health center, so that we can do a systematic and comprehensive examination and gain a more comprehensive and scientific understanding of you. At the very least, we must be the ones who want to get close to ourselves, want to understand ourselves, and want to love ourselves.

Now that you're an adult, you can go to the doctor alone, take medication if the doctor recommends it, and seek counseling if appropriate. We all have a sense of shame and tend to avoid problems.

It's totally normal to feel any amount of indecision. You could try writing the sentence, "I am an adult and I am the first person responsible for myself."

You can also jot down some notes about the ways you show yourself love and what you want for your future.

We suggest you listen to the book "Life Script" on the Yixinli Reading Channel and use it to find other content that interests you.

We need to hit the pause button on our lives, nourish our souls, and get back to our true selves, not the version others want us to be. This pause isn't a sign of self-abandonment. It's a time to focus our energy on adjusting our state of mind and gaining the energy to start the next step.

Ultimately, we all deserve to find the path to loving ourselves.