Very high exam stress. Trying to do all recommended things like exercise and eat regularly healthy food but finding it difficult to sleep and concentrate due to anxiety and stress. Currently taking lonazep 0.5 + inderal 20 at bedtime but not helping. Because of lack of adequate sleep it adds to low concentration on next day making it a cycle of stress and less sleep.

Ms. Juhi ParasharPsychologist9yrs exp

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Dont take exams so seriously.... Just keep preparations adequate  

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Dr. ManujaPsychologist12yrs exp

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You can get relaxation sessions to relieve your stress & anxiety. Counseling & therapy can help you ease in your current scenario. You can take online session it will be helpful for you right now to deal with inadequate sleep & concentration.  

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Do not take inderal in morning instead take it in the morning and lonazep in the evening. Practise sleep hygiene. Good luck.  

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Mr. Saul PereiraPsychologist51yrs exp

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The medicines you take are pretty good but I suggest that you combine it with some counseling. Anxiety has all to do with fear and your inability (or so you would tend to think) to handle the same. In your case it is about the exam. You need some confidence. Fear is based on looking too much into the future and imagining things that usually do not tend to happen (usually 90% of your fears will not happen). Now this will disturb your study if you worry about the exam. Concentrating her-and-now mindfully you will be able to focus and study. If you think of the exam now, it will increase the fear. You need to change your perception of the fearful stimulus (exam) then you can change your response to the fear. The first one is the best and will preempt the need for the second. If you are already far gone into the reaction mode, then you need both responses to counter the attack. The way we see things in life (like half empty or half full glass) is very dependent on our attitude. Attitude may have developed over many years but fortunately can change in a matter of sustained choices made and acted up on now. Sometimes, fear may have originated in childhood and your body, more than you brain, remembers the emotion and will react with heightened fear even for the slightest provocation or stimulus. Sometimes, you may not even need a stimulus! these matters can ideally be resolved in therapy only, and exclusively. Accordingly, you choose to see things as either threatening or as an opportunity. The opportunist will be positive and work with the situation to make good out of it. The individual who sees it as threatening, will, out of fear, try to avoid/run away from the situation or react with anxiety. Yes, self-belief does impact it too, but you can see that prior to that, perception will tarnish the belief system too. Here, you can see that all the resolution lies in just changing your perception/attitude, even if it is against odds. Changing your response, despite the perception, is building up of your reserves and resources to handle any contingency that life throws up at you. And life throws up situations quite regularly and heavily. For this you need to develop a fit mind and body: the former, by meditation and mind exercises; and the later, by exercises and proper diet. You need good sleep too. Included in the development of the mind is the handling of emotions, in your case, fear. These changes will give you a handle on life and your perceptions and responses. Prayer is really powerful, if you are a spiritual person. Repeat some personally framed affirmations that are geared to calming you down and building confidence. Do a personality development course too. Anything that develops you personally will be of great assistance in building resilience.  

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