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Test Anxiety: How to Relieve That Stress

GalleryJudy Gurfein Leave a comment

Test Anxiety: How to Relieve That Stress

By: Maya Gallo

We all know exams can be nerve-wracking, especially when it comes to midterms and finals. Before we get a break, we have an overload of stress that can be overwhelming. You may ask yourself: “How can I be properly prepared for my exams while also staying calm?” Below is a list of tips to help you!

  1. Get organized: Take thorough notes. Make sure you have a calendar with all important dates coming up. Manage your time well so you know how much you can do each day.
  2. Game plan: Have a set time each day tucked away for studying. This way, you will feel better and more prepared for upcoming exams, even if you don’t have any assignments due.
  3. “Me” time: Take time out of your day to do something that you enjoy. Whether this be going for a walk, going to the gym, or listening to music, you deserve a break. You do not want all the studying to stress you out even more.
  4. Take care of your body: You come first. Make healthy choices, food is our fuel. Get plenty of sleep and listen to your body. It is the only one you have!
  5. Be creative: If you have friends in your class, consider calling them to see if they’d like to meet somewhere (like a coffee shop) and study together. Get creative with it, but have fun!

Hope this puts your mind at ease when it gets to that point in the semester. Be sure to use these tips to alleviate your stress. Good luck!

If you or someone you know is struggling with anxiety, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ, or Manhattan, NY offices respectively, at (201) – 368-3700 or (212)-722-1920 to set up an appointment. For more information, please visit https://www.counselingpsychotherapynjny.com/

References

Dealing with Exam Stress. (2025). Psychology Today. https://www.psychologytoday.com/us/blog/teen-angst/201405/dealing-exam-stress

Anxiety: Generalized Anxiety Disorder – Chronic Worry

GalleryJudy Gurfein Leave a comment

Anxiety: Generalized Anxiety Disorder – Chronic Worry

By: Michelle Cocone

Do you ever find yourself worrying about everything all the time? You find that you can’t seem to find a way to let go, the worries always get in the way. If you are experiencing the following symptoms then you may have generalized anxiety disorder.

Generalized anxiety disorder is when you have immense worry and anxiety which affects your everyday life. Not to be confused with worrying because everyone worries about things or events occurring in their life. The difference is that one knows how to let it go or even worry about it for a bit and move on. For those experiencing generalized anxiety disorders, they don’t have a way of letting it go; it’s all they are constantly thinking about.

It may sound like:

What if I can’t get my laundry done? What if I can’t find a job? Will I be able to pay the bills on time? What if I fail in school? What if I get rejected? What if people don’t like me?

Notice how many of these worrisome are “what if” questions. It could be that you are worrying about situations/problems that haven’t yet occurred. This is one of the symptoms of this anxiety disorder- you fear the unknown which makes you worry constantly. You’ll find that you won’t be able to relax. For example, many students worry about picking and starting college. People with this disorder can also find themselves to be indecisive because they are scared to make the wrong choice.

What if I pick the wrong university? What if I fail out of my classes? What if I don’t like the people there? What if it’s too hard for me to manage?

At the end of the day we are human, we all make mistakes. We can’t be perfect all the time. In order to continue growing and be healthy, we have to sometimes make the wrong choices and learn from them. Our mistakes are what help us progress. If we are constantly worrying, then we can’t go anywhere, we’re stuck. Other symptoms you might be experiencing are: constant fatigue, muscle aches, overthinking, unable to relax, and irritability.

Generalized anxiety disorders in children are expressed differently than in adults. Children worry about being accepted, having good grades, being good at sports, making friends, being included in social outings, trying to make everything perfect, and seeking approval from their parents. This affects their mental health and everyday life routine.

Generalized anxiety disorder in adults, is more severe. Adults tend to worry about being financially stable, buying a house, not having credit card debt, having good credit, finding a good job, finding a romantic partner, and starting a family. Anxiety can be overwhelming, however. We have to remember that it’s not normal to chronically worry all the time. It’s really unhealthy and leads to poor mental health. Worrying about everything won’t make the situation better. It might actually worsen your health.

If you or someone you know is struggling with generalized anxiety disorder, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ, or Manhattan, NY offices respectively, at (201) – 368-3700 or (212)-722-1920 to set up an appointment. For more information, please visit https://www.counselingpsychotherapynjny.com/

References

Generalized anxiety disorder (GAD). Johns Hopkins Medicine. (2024a, April 16). https://www.hopkinsmedicine.org/health/conditions-and-diseases/generalized-anxiety-disorder

U.S. Department of Health and Human Services. (n.d.-a). Generalized anxiety disorder: When worry gets out of Control. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad


Self-Love: Learning to Love YourSELF

GalleryJudy Gurfein Leave a comment

Self-Love: Learning to Love YourSELF

By: Michelle Cocone

February is known to be the month of love, spreading love to our loved ones. We spend a lot of time trying to share that love that we often forget about ourselves. It’s important to learn how to love yourself. It helps us lead a healthier life and have better mental health. When we don’t love ourselves, it takes a toll on us, possibly leading to depression, anxiety, or an eating disorder. There are many ways to show love to ourselves, here are a couple ways.

Shift Your Perspective

  • Focusing on the bad aspects of ourselves won’t lead to anywhere good
  • Shift your perspective towards a more positive outlook
  • Don’t always see the cons, recognize the pros as well, they need love too

Affirmations

  • Write out a list of what you like + love about yourself
  • Tell yourself that you appreciate all parts of  your body/personality
  • Embrace the beauty of it all
  • Remember your body does plenty of work to keep you going every day
  • Keep telling yourself all these affirmations throughout the low points you may have

Practice Self-Love

  • Focus on the hobbies that you enjoy
  • Pour yourself  into becoming better at your hobbies
  • Be kind to yourself, you only have one body, so take care of it
  • Learn to forgive yourself when you haven’t accomplished everything you hoped for
  • Learn to forgive yourself when you aren’t kind to yourself
  • It’s okay to say “No.” You don’t have to please others all the time.

The most important relationship you can have is with yourself.  You may have heard this saying once or twice but it’s true, “Learn to love yourself first so you can spread love to others.”  Make time to focus and nourish your own self. It doesn’t all get done in one day. As long as you work on yourself a little bit every day that’s all that matters.

If you or someone you know is struggling with self-love, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) – 368-3700 or (212)-722-1920 to set up an appointment. For more information, please visit https://www.counselingpsychotherapynjny.com/

References

Improving every area of your life starts with self-love. Improving Every Area of Your Life Starts with Self-Love | Tony Robbins. (n.d.). https://www.tonyrobbins.com/ultimate-relationship-guide/how-to-fall-in-love-with-yourself?srsltid=AfmBOoq4CvACby5hWenBdEGAH5zBgxAPOtKzEvtobHDRZ6cGfT9MaFtn


Pomlett, M. (2020, December 21). Learn how to self-love. Psychological Health Care. https://www.psychologicalhealthcare.com.au/blog/learn-how-to-self-love/

Anxiety about starting College: Getting over Anxiety as a Freshman in College

GalleryJudy Gurfein Leave a comment

Anxiety about starting College: Getting over Anxiety as a Freshman in College

By: Michelle Cocone

Every young adult pursuing a higher education will go through college. Starting college can be scary; you become a freshman all over again. Young adults tend to get anxious when thinking of the process. It’s very normal to experience this feeling. This anxiety stems from the uncertainty of college, not knowing what or who to expect. They will question whether they will be accepted, make friends, balance their workload, and hopefully not get lost. These are useful tips to help ease the adaptation of college.

Every College Student Was Once a freshman                                                                        

  • You aren’t alone in this experience as every freshman feels anxiety
  • Use the anxiety and fear to your advantage, this can be a topic of conversation to make friends
  • Embrace “I am a freshman who can start from zero”, a clean slate
  • It’s okay if you don’t have a best friend right away
  • Take the time to build connections, these can be important for networking after college

Have a Support System

  • Talk to friends or family about your college experience
  • They can share advice if they have gone to college

Use a Planner

  • Balancing schoolwork can be easier if you have a planner
  • When you get your course assignment schedule, jot it down in your planner to stay ahead of assignment due dates
  • Highlight exam and midterm dates to accommodate studying time

Utilize Your Resources

  • Colleges have many resources to help the transition from high school to college
  • Colleges have academic support, such as tutors and study centers
  • Colleges have well-being support and someone to talk to about your anxiety or anything else you want to share
  • Look up your campus map to find directions to your classes
  • Talk to your professors. They are there to help you succeed.

Remember college isn’t only about getting a higher education; it’s a place where you can prepare yourself for your career. Allow yourself to be independent and make your own choices. Everything you do will help you grow as a person, not just academically. It can absolutely be terrifying starting college if you feel anxious or scared; seeking counseling can be a good first step to feeling secure.

If you or someone you know is struggling with anxiety about starting college, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling and Psychotherapy. Contact our Paramus, NJ, or Manhattan, NY offices respectively, at (201) – 368-3700 or (212)-722-1920 to set up an appointment. For more information, please visit https://www.counselingpsychotherapynjny.com/

References

University of Fear and anxiety: How to pass your freshman year of college. Anxiety and Depression Association of America, ADAA. (2018, July 6). https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/university-fear-and-anxiety