Everyone has faced some kind of fear and anxiety at some point in their lives. It could be on things like sitting for an examination, preparing to speak to peers, getting to an interview and other examples. How you deal with these fears and anxieties greatly determines how successful you will become. When left to grow, anxiety and fears can become a huge hindrance and prevent you from achieving your maximum potential while also limiting the quality of your life. For those who have to manage some form of anxiety related feelings there are ways to manage and cure anxiety.

For common fears and anxiety here are some effective tips on how to manage them:

  1. Take Time Out

Whether it is an exam you want to take or a presentation, when panic sets in, you can hardly think right and you will only make errors or rushed judgements. The first thing you should do when you are overly anxious is to take some time out to physically calm down before proceeding. Distract yourself whether it is by talking to someone, walking around the block, making something to drink, taking a shower, exercise or many other activities that will take your mind away from your present or near future situation. This will refresh you physically and mentally and you can proceed with calm knowing the right thing to do.

  1. Breathe Through the Panic

This is very important especially if the panic sets in when you are somewhere you cannot take a break. This could be on a journey, on stage, through a presentation or while talking with peers and other such like situations. When you feel yourself getting a faster heartbeat and your palms are sweating, remain calm and place your hand over your abdomen; breathe deeply and slowly through it. This helps your mind cope with such situations as you build your inner strength. Knowing you maintained calm in such a previous situation will help you handle future situations better.

  1. Face Your Fears

Whatever it is that leads to fear attacks and anxiety, it can only fade and diminish in its intimidation if you face it. Whether is a test or lesson, stepping into your boss’ or professors office to talk about your promotion or grade, joining the drama club or any other group you fear joining, get in and give it your best shot and you will be mostly surprised with the outcome. More importantly you will realize that you always have the ability to take charge of your fears.

  1. Don’t Chase Perfection

It is very easy to be fearful and anxious if you keep on looking for perfection. Always give your best and look for outside constructive feedback. Most of the time you are your own most critical judge and this can inhibit your growth. Understand there will be bad days and setbacks but the good days and triumphs will be many. This will ensure that you outgrow your own fears.

  1. Sleep Well, Eat Well and Exercise

There is nothing that helps you beat a day’s tension or prepare for each day better than a good night’s sleep. It is relaxing and refreshing so get enough of it – a minimum of five hours for adults and eight hours for those under 18. Get enough exercise too and eat a healthy diet with plenty of fruits and greens which keep you refreshed and not dulled down by a fading metabolism.

Dr. Eric Nach, Ph.D., M.Ed., A.S.D. Cert. Developmental and Behavioral Specialist and Associates

For more information about Dr. Nach’s Online Resources and how to enroll, visit our website at:

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Remove the Clutter

Just Do It

One of the hardest parts about getting organized is going through and getting rid of the things that cause distractions and take up space. When you find yourself among the stacks and piles of stuff and items, it can seem overwhelming. But by taking it one step at a time, remembering to breathe, monitoring your thoughts, you can begin to de-clutter your life and start on the path to successful organization.

Sometimes we can feel overwhelmed about taking on the task of removing our clutter and tend to make excuses as to why it doesn’t get done. We can claim that we don’t have the time, or that there is too much to do at once. But as Nike says, we have to “just do it” and we have to throw away our excuses and dive in. Make a plan on how you can get started, such as making a ‘cleaning calendar’ or choosing an area to start on. Stick with your plan until the job is complete, and don’t let the same excuses hinder your success.

Helpful tips:
Make a calendar with time to clean
Divide the areas that need to be conquered Make a list of tasks
Decide where items go beforehand

You Don’t Have to Keep Everything

You know who you are – the person that exclaims “I have to keep [this] because I might need it later!” “You never know”, or “What if I need it someday?”

In reality, we can throw away over half of our saved papers, documents or items without feeling a sense of loss, withdrawal or consequence. The decision to keep everything can drive us to make inappropriate choices with organization and contributes to more clutter. We can break that kind of thinking by examining what we

are holding on to and by realizing we can’t live by the ‘what ifs’ an item may have. Go through your clutter and clarify how it is useful to you right now and get rid of anything that doesn’t have a clear purpose. Once you have removed the items you don’t need skills, you are no longer wasting time on useless clutter, but are developing better organization for the things you did keep.

Ask yourself:
Am I going to use this in the near future? (If so, when?)
When was the last time I needed this? (More than a year ago?)
If I keep this, what type of category is it organized into? (Keep, donate, trash?)

Three Boxes: Keep, Donate, and Trash

The most common approach to clearing out clutter is the Three Boxes method. This method forces a decision to be made about each item you touch as you go through your clutter. You don’t get to put it aside or come back to it later. Pick up an item, one at a time, and think about which box it should go in. Try not to release the item until a decision is made. (Ask a trusted friend, or relative, or counselor, for help if needed).

Box 1 – Items to Keep: This box is for items you would like to keep in your area or maybe even put away for safe keeping (such as heirlooms or special gifts). This is not to be confused with the ‘things I might need later’ type of thinking. Only keep items that have value and meaning to you.

Box 2 – Items to Donate: This box is for items that you realize you no longer need or want. Items in this box can be donated or sold at a rummage sale, just as long as it leaves the clutter!

Box 3 – Trash: This box is for the things that you do not need or want and cannot be donated or given away. This often includes old papers or documents, mail, or broken items. Once this box is full or complete, remove it from the area right away and don’t give it a second look.

From our in home or in office Educational Coaching and Counseling Programs.

Dr. Eric Nach, Ph.D., M.Ed., A.S.D. Cert. Developmental and Behavioral Specialist and Associates