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How do I manage anxiety before important exams or presentations?

Answered by Dr Rika Rijal, consultant psychiatrist

Have you ever felt your heart race, palms sweat, or mind go blank just before an important exam or presentation? If yes, you’ve likely experienced anticipatory anxiety—a common but often misunderstood response where the fear of a future event causes overwhelming stress.

Imagine a student preparing for a crucial medical entrance exam. She has studied well, revised thoroughly, and done countless mock tests. But as the exam day nears, sleep becomes elusive, appetite vanishes, and self-doubt creeps in. “What if I forget everything? What if I fail?” This is anticipatory anxiety in action—the fear of what might happen hijacks the present moment.

Why does this happen?

Our brains are wired to detect threats. But in today’s world, the ‘threat’ is not a wild animal—it’s failure, judgment, or embarrassment. Our bodies respond the same way—with increased adrenaline, tension, and a flood of negative thoughts.

How can we manage it?

Acknowledge the anxiety
Recognizing that you’re anxious—and that it’s normal—is the first step. Most high-performing individuals experience pre-event anxiety. It’s not a weakness; it’s part of being human.

Practice relaxation techniques
Deep breathing, grounding exercises, and mindfulness help calm the racing mind. Even five minutes of slow breathing can activate the body’s relaxation response.

Shift your focus
Instead of obsessing over the outcome, focus on your preparation and effort. Affirmations like ‘I am prepared and I will give my best’ help reframe thoughts.

Visualize success
Athletes do it—and so can you. Close your eyes and imagine yourself walking into the exam room or onto the stage, calm and confident, performing well.

Stick to a routine
Eat well, sleep adequately, and avoid last-minute cramming. A healthy body supports a calm mind.

Anticipatory anxiety doesn’t mean you’re not ready—it means you care. But with the right tools, you can turn that nervous energy into performance fuel.

Mexican President Claudia Sheinbaum has denounced recent US immigration raids on California farms, calling them unfair and harmful to the US economy. She highlighted the essential role of Mexican and Latino migrant labor, warning that without them, key agricultural states risk seeing crops go unharvested.

Following the raids, Mexican consular staff began visiting detention centers to identify detained nationals. Sheinbaum also announced increased funding for consulates in the US to boost legal aid for affected Mexicans, according to Xinhua.

US President Donald Trump praised officials for their “incredible job” responding to flash floods in Texas that killed at least 120 people. Visiting Kerrville with First Lady Melania Trump, he met with first responders and victims’ families, calling the disaster unlike anything he’s seen before, according to BBC.

The visit follows criticism over delayed evacuation alerts and the county’s earlier refusal to install a warning system due to funding issues. Trump signaled support for future safety measures.

Amid the crisis, his administration faces backlash over plans to dissolve Federal Emergency Management Agency (FEMA), shifting disaster response to states. FEMA aid began after Trump’s disaster declaration, though he hasn’t addressed its long-term future, BBC reported.

US has resumed military supplies to Ukraine after a brief pause, Ukrainian President Volodymyr Zelensky confirmed, as Russia steps up attacks on Kyiv.

Zelensky had asked for more support, including ten Patriot missile systems, amid growing pressure from Russian strikes, according to Firstpost.

US President Trump said the US is now sending weapons through NATO, which will cover the full cost. “NATO’s paying 100 percent. They get the weapons and pass them to Ukraine,” he told NBC News.

Trump also said he’ll make a major statement on Russia Monday and criticized Russia's President Putin over the ongoing war. He expects the Senate to pass a tough sanctions bill, which he may choose to enforce, Firstpost reported.

A flag-hoisting ceremony is set to take place at the Ram temple in Ayodhya in November with thousands of special guests expected to attend and Prime Minister Narendra Modi likely to be the chief guest.

An official of the temple trust, speaking on the condition of anonymity, told PTI that the Shri Ram Janmbhoomi Teerth Kshetra trust has shortlisted two dates in November for this significant event. Preparations for the ceremony are gaining momentum.

“Prime Minister Narendra Modi might be present as the chief guest on this auspicious occasion,” the official said. According to sources within the temple, the Ram flag will be hoisted atop the 161-foot-high spire of the temple. In addition, flags will also be hoisted on the spires of all other temples within the complex, marking a major milestone towards the completion of the temple’s construction.

Anil Mishra, a trustee of the Shri Ram Janmbhoomi Teerth Kshetra told PTI, “The final program is still being prepared. As soon as it is ready, it will be shared.”

Temple sources further told PTI that the flag-hoisting ceremony is expected to be as grand as the consecration of Lord Ram. The trust is preparing an extensive guest list that includes saints, religious leaders, distinguished dignitaries and devotees from across India and abroad. The trust estimates that thousands of guests will witness this second historic occasion following the consecration ceremony of the deity Ram Lalla.

A senior official from the Ayodhya administration confirmed that preparations are in full swing to welcome the guests. The temple trust and the administrative machinery have started booking rooms in hotels, while arrangements are also being made in major dharamshalas and guest houses across the city, the official added. According to temple sources, astrologers are determining the most auspicious time for the ceremony in November. Discussions are underway to finalise one of the two proposed dates—Nov 16 or Nov 25.

Lord Vishnu took birth on earth in the Treta Yuga as a prince in the royal household of King Dashrath in Ayodhya (now, also referred to as Ram Janmabhoomi) to his first queen, Kaushalya. His eighth avatar was nothing short of a challenge as he endured all the hardships, despite being a man of great principles. Centuries have passed, but his life continues to inspire millions of people across the globe. And the man, blessed with divine powers was none other than Shri Rama, the one who is hailed as Maryada Purushottam. The story of Shri Rama’s birth is a fascinating one. Read on to know how the divine powers planned Lord Rama's arrival on earth.

In recent years, many Nepali youths have aspired to go abroad in search of better opportunities, aiming to support their families or pursue higher education. However, while migration remains a trend, a group of young individuals in Gulmi district is charting a different path—choosing agriculture and animal husbandry as their future.

Gorkan Nepali from Isma Rural Municipality-3, Bishal Thapa of Gulmidurbar Rural Municipality-6, and Meghnath Aryal of Dhurkot Rural Municipality-6, Sistung, have committed themselves to farming and livestock, becoming notable examples of youth who believe in building their future within Nepal.

These three were recently honored as ‘Excellent Farmers’ by the Veterinary Hospital and Animal Expert Center in Gulmi. According to the Center, the recognition was part of an annual program under the fiscal year 2024/25.

Dron Bahadur Khatri, Chief of the District Coordination Committee, Gulmi, presented the awards, which included cash prizes and certificates. Gorkan Nepali received Rs 10,000 and a certificate as the Best Farmer, while Thapa and Aryal each received Rs 5,000 and certificates. The awards followed a competitive process, with only seven applications submitted from across the district. Based on established criteria, three were selected as outstanding farmers.

Gorkan Nepali is cultivating improved grass varieties on over 120 ropanis of land. Through his Galaxy Agriculture and Livestock Farm, he distributes grass seedlings to more than 53 districts across Nepal. He expects to generate a turnover of around Rs 4 million this fiscal year. Alongside grass cultivation, he is also rearing 50 breeds of goats. His efforts have earned him recognition for leading an agricultural revolution in his community through long-term planning, research, and professionalism.

Bishal Thapa runs the Resunga Agro and Research Farm, which currently houses about 150 goats. Thapa plans to expand the farm into a resource and research center focused on goat breeding. “We are engaged in research-based commercial animal husbandry,” he said. “Support from the government has encouraged farmers like us to continue our work with more enthusiasm.”

Meghnath Aryal has been involved in agriculture and livestock since 2020. He operates a large-scale farm with over 30 buffaloes, producing approximately 100 liters of milk daily, which is sold locally. With support from Dhurkot Rural Municipality and Heifer Project Nepal, Aryal has also started a food processing and packaging unit. He is now marketing local Dhurkote rice, which has seen rising demand in cities like Butwal due to its organic nature. “I left a lucrative job abroad to start an agricultural industry in the village,” Aryal said. “Our goal is to process local products and bring them to urban markets.”

Khatri emphasized the need for farmers to move beyond short-term profit motives and focus on long-term, research-driven practices. “Technicians should be in direct contact with farmers to identify and address problems effectively,” he added.

Prime Minister KP Sharma Oli has said the government, youths and women entrepreneurs should work together for the country's prosperity.

Inaugurating the International Women Leadership Conference, 2082 organized by the Federation of Women Entrepreneurs' Association of Nepal today, Prime Minister Oli stressed the need of achieving success by working together for prosperity.  

He mentioned, "We should achieve prosperity through development of entrepreneurship. The government has given high importance to youths and women entrepreneurship. I am confident that the conclusion drawn from this conference will help to fulfill the government's priorities."

The PM added that the country has been implementing provisions mentioned in the Constitution for women empowerment in practice.

"We have guaranteed at least 33 percent representation of women in three levels. The number of girl students is higher than that of boys in schools. Girl students have been achieving good results. We have to achieve further progress," PM Oli argued.

Insurance companies have paid out nearly Rs 73bn in claims over the first eleven months of the current fiscal year 2024/25. Data released by the National Insurance Authority (NIA), the insurance sector regulator, shows 14 life insurance companies, three micro-life insurers, 14 non-life insurers and four micro non-life insurers settled claims worth Rs 72.94bn in 11 months of the current fiscal year.

While payouts by life insurance companies declined slightly, non-life insurance claims have increased in the current fiscal year largely due to losses from floods and landslides in September last year. In the same period of the previous fiscal year, insurance companies settled Rs 69.98bn in total claims. Life insurers had paid out Rs 52.64bn in claims across 238,608 individual cases by mid-June 2025, down from Rs 53.96bn paid to settle 268,677 cases in the same period last year. This marks an 11.19 percent decrease in the number of claims settled and a 2.45 percent drop in total payouts.

Likewise, non-life insurers paid out Rs 20.30bn in claims across 127,282 cases during the review period. Last year, they had paid Rs 16.02bn for 134,534 claims. Although the number of claims settled dropped by 5.39 percent, the payout amount rose by 26.74 percent. Despite this, pending life insurance claims have risen significantly. As of mid-June, insurance companies had yet to settle 54,422 claims worth Rs 4.58bn. At the same point last year, the number of pending claims stood at 39,287, amounting to Rs 2.87bn. This means the number of unsettled claims has grown by 38.49 percent, and the pending amount has surged by 59.61 percent.

The number and value of unsettled claims have also increased in the non-life segment. By mid-June, non-life companies had 106,757 pending claims worth Rs 30.46bn-an increase of 4.41 percent in the number of cases and 50.38 percent in the total amount. In the same period last year, there were 102,251 such claims amounting to Rs 20.26bn in outstanding amounts.