a) Adopt a "can-do" attitude
Simply say to yourself: "I can do this." Take a deep breath and just do it. Once you have actually committed yourself, you will find that a lot of your apprehension disappears.
b) Alter your thoughts about failure
Look for the positive side of failure: a disappointment is also an important opportunity to learn. Analyse why an effort failed, and write down both what you know you did right and what you suspect went wrong. Next time, try a new approach and eliminate the mistakes your have identified.
c) Keep your sense of proportion
Failure in a task or a test is not a major disaster; it is a common experience in everyone's life. Try not to inflate an isolated incidence of failure into a catastrophe. Avoid thoughts such as "I'll never be successful at this" or "I'm doomed to fail."
d) Stop avoiding what scares you
If you are avoiding a particular situation that scares you, write down exactly why you are afraid. If you fear real physical harm, you are probably correct to take evasive action, but if it is only laughter or ridicule that you are dreading, take a deep breath and confront the problem head-on. You are very likely to find that your worries were baseless.
e) Use your imagination
Rehearse the awkward situation in your mind, visualising a successful outcome. For example, imagine reading a test question you know you can answer well and visualise yourself writing a first-rate answer. This kind of visualisation can help you overcome even the most crippling sense of impossibility.
f) Learn to relax
In many cases, relaxation techniques can help to combat the physical symptoms of anxiety before and during the performance of a challenging task. One trick is to tense and then relax the muscles of your body in this order: foot, calves, thighs, stomach, arms, shoulders, and neck. While you are doing this, be sure to maintain regular, even breathing.