I can understand the discomfort that you're experiencing with anxiety, fear, and impatience, leading to difficulty in completing tasks. Overcoming these challenges may take time and effort, but there are steps you can take to improve yourself and work towards a more productive and fulfilling life. First accept yourself as you are. Here are some suggestions to get started:
First of all, seek Professional Help: If your anxiety and fear are significantly impacting your daily life and ability to function, consider speaking with a mental health professional. They can provide guidance, support, and potentially recommend therapy or other forms of treatment that may be helpful.
Practice Mindfulness and Breathing Techniques: Mindfulness and deep breathing exercises can help you stay present and calm your mind when you feel anxious or impatient. Regularly engaging in these practices can help reduce stress and increase your ability to focus on tasks. Pranayama techniques can help calm your mind and reduce anxiety. Try deep belly breathing (Diaphragmatic Breathing) or alternate nostril breathing (Nadi Shodhana) to regulate your breath and bring focus.
Set Realistic Goals: Break down your tasks into smaller, achievable goals. This can prevent overwhelm and make the tasks feel more manageable. Celebrate your progress, even if it's small, as it will motivate you to keep going. At the end of the day, write all small steps or tasks you have completed (even the tiniest ones) in your daily journal. I mean to say that keep daily journal and count blessings of every day alongwith steps you have taken to reach closer your goals.
Create a Schedule: Establish a daily or weekly schedule that includes specific time slots for work, relaxation, and self-care. Having a routine can help you maintain focus and provide a sense of stability. Even create a time table for all the suggestions mentioned here to implement them.
Limit Distractions: Identify and minimize distractions in your environment. Put away your phone, avoid social media, and find a quiet place to work. This will help you concentrate better and complete tasks more efficiently. Limit your screen time as well and information overload.
Practice Self-Compassion: Be kind to yourself and recognize that everyone experiences setbacks and challenges. Avoid being overly critical of yourself if you don't accomplish everything at once.
Seek Support from Others: Talk to friends, family, or a support group about what you're going through. Sharing your feelings with others can be therapeutic and can help you feel less alone.
Limit Perfectionism: Striving for perfection can often lead to procrastination and increased anxiety. Aim for progress, not perfection, and remind yourself that it's okay to make mistakes and learn from them.
Consider Time Management Techniques: Investigate different time management methods, such as the Pomodoro Technique, which involves working in short intervals with breaks in between.
Challenge Negative Thoughts: When you catch yourself thinking negatively or catastrophizing, challenge those thoughts with more balanced and realistic perspectives.
Engage in Physical Activity: Regular exercise can help reduce anxiety and improve your overall well-being. Even a short walk or some stretching can make a difference. Even if you do not like to exercise, do it because it will be a part of your therapy or medicine that you have to take to improve your mental health. There are some yoga practices you can consider incorporating into your routine:
Basic Yoga Poses: Start with foundational yoga poses, such as Mountain Pose (Tadasana), Downward-Facing Dog (Adho Mukha Svanasana), Child's Pose (Balasana), and Cobra Pose (Bhujangasana). These poses help stretch and strengthen different parts of your body.
Sun Salutations (Surya Namaskar): Sun Salutations are a series of flowing postures that energize the body and provide a good overall warm-up for your practice.
Yoga for Relaxation: Incorporate restorative yoga poses and techniques into your routine to help you relax and release tension. Savasana (Corpse Pose) and Legs-Up-the-Wall (Viparita Karani) are excellent choices for relaxation.
Yoga for Strength: Poses like Plank Pose (Phalakasana), Warrior Poses (Virabhadrasana), and Boat Pose (Navasana) can help build strength in various muscle groups.
Yoga Nidra: Consider trying Yoga Nidra, also known as yogic sleep. It's a guided relaxation technique that promotes deep relaxation and can be beneficial for those struggling with anxiety and impatience.
Listen to Your Body: Pay attention to your body and practice at your own pace. If a pose feels uncomfortable or painful, modify it or skip it altogether.
Consistency: Aim for regular practice, even if it's just a few minutes each day. Consistency can lead to more significant benefits over time.
Combine Yoga with Other Techniques: Consider combining yoga with other practices you enjoy, such as mindfulness exercises, progressive muscle relaxation, or journaling.
Sometimes, such kind of anxiety/ fear and impatience result from long term period of low self-esteem may be rooting from childhood. Watch this video by Jay Shetty on improving low self esteem: https://www.youtube.com/watch?v=n6RykDDJzso
You can also take the help of a book alongwith written by him : Think like a Monk. He has explained how we can clear the roadblocks to our potential and power. Drawing on ancient wisdom and his own rich experiences in the ashram, he reveals how to overcome negative thoughts and habits, and access the calm and purpose that lie within all of us.
Remember, personal growth takes time, and setbacks are a normal part of the process. Be patient with yourself and keep taking small steps towards improvement. If you find it challenging to make progress on your own, don't hesitate to seek professional assistance. A mental health professional can provide personalized guidance tailored to your specific needs.
