Getting advice

Listen to someone getting advice from a friend to practise and improve your listening skills.


Do the preparation task first. Then listen to the audio and do the exercises.


Clara: Hi, how are you? I haven't seen you in class for a while.

Ben: Good, thanks. You? 

Clara: Great, as long as I don't think too hard about all the essays I have to write this term!

Ben: Yeah … 

Clara: Hey, are you OK?

Ben: I have to admit, I'm struggling a bit. Maybe even a lot. I've not been sleeping well at all and then I can't concentrate. And all these things are just going around and around in my head.

Clara: Mmm … that doesn't sound good. So, you're sleeping badly and you can't concentrate. Is that all it is, do you think?

Ben: Well, if I'm honest, it's more than that. I'm starting to dread going outside. I find myself worrying about stupid things like what if I forget the way home. Or, what if I go to class thinking it's Monday but actually it's Friday and I'm in the wrong place at the wrong time. It sounds even more stupid when I say it out loud. It took me two hours to leave the house today.

Clara: It doesn't sound stupid at all. It actually sounds a lot like me last year.

Ben: Really? But you're so together!

Clara: I've learned to be, but even I still have bad days. I used to have panic attacks and everything. When you were trying to leave the house today, how did you feel?

Ben: Like I couldn't breathe. And my heart was going way too fast.

Clara: Hmm … that sounds like a panic attack to me.

Ben: I thought I was going to die.

Clara: You'd be surprised how common they are. Loads of people have them, they just don't talk about it.

Ben: How did you get over them?

Clara: I actually talked to a doctor about it, and you should too. But I learned some practical things as well. Though they're easier said than done, and they're going to sound weird, so hear me out, OK?

Ben: OK …

Clara: So, one thing I did was to try to reduce the power of the anxiety and the panic attacks when they came. So – and this may sound strange – at a time when you're feeling safe and OK, you literally do things that make your heart start racing faster and your breathing speed up. Like spinning around on a chair until you're dizzy or hyperventilating so you're short of breath.

Ben: That sounds awful!

Clara: It is, but it means you get used to the symptoms, so they feel less scary. 

Ben: Right. 

Clara: Then you have to deliberately do the things that usually make you feel panic. So, if it's going to class on Monday and being scared you've got the wrong day, on Monday you go to class. If you let the anxiety control you by making you stay at home, it just makes it worse the next time you really do have to go out.

Ben: And what did you do if a panic attack came anyway?

Clara: I had a distraction plan. So, I walked everywhere instead of taking the bus because the exercise helped, but also I did things like count trees or red cars or something. Whatever it was didn't matter, as long as I had something else to focus on.

Ben: I can't tell you how much I appreciate this. I thought … 


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Submitted by LyubovK on Fri, 11/02/2022 - 08:27


What makes you nervous or anxious?
Recently I have realized traveling alone makes me nervous and anxious as I can't sightsee because anyone won't help me if sth goes wrong.
In addition, it makes me shy on the train owing to strangers I am surrounded by.

Submitted by misty on Tue, 11/01/2022 - 20:22


In everyday life people tend to feel anxious. It is either a stress work related issue or a family dispute. Oftentimes, the stress level rise up wherein we can't control the symptoms we feel. This may lead into depression, where people felt scared to discuss in public. I felt mostly nervous and anxious when I attend a job interview as well as take an exams. I usually over think until I think blank, have cold sweat palms, and hear my heart beats fast. However, I have to overcome this in order to be able to pass.

Submitted by Suraj paliwal on Tue, 12/10/2021 - 10:10


I got anxious when I saw how politicians in my country makes people fool and looted them. Politicians have lot of wealth in abroad and they looted people. Economic development is stable. Inflation rate is going day to day.
It's feels me nervous.

Submitted by Abrarhussain on Fri, 10/09/2021 - 00:16

Any bad news, such as deaths, accidents and illnesses makes me nervous and anxious.

Submitted by Stela Stoycheva on Thu, 26/08/2021 - 14:36

Many things and situations makes me anxious... Most of the time maybe my expectations... Makes me angry, nervous politicians in my country which expelled younger people abroad; unfair payment /salary/; unfair human behaviour; that situation with that COVID and vaccines, which are "if you" want but you must to work for your salary but you can`t without vaccine... Where is the choice in that case?!?

Submitted by GiulianaAndy on Mon, 09/08/2021 - 17:04

I got anxious when I think about the future economic situation in my country. Now I'm studying international business management and I'm trying to get a scholarship abroad to get out of my country because I'm dreading having a future in my country..... And sometimes I feel like I'm under a lot of pressure

Submitted by danahamed on Wed, 14/07/2021 - 18:31

what make me feel anxious is when I am keep thinking in the future or past in general what make me anxious is overthinking in everything

Submitted by German on Fri, 07/05/2021 - 03:08

The things that makes me nervous are for example test of the university, interviews and too when I have to do a training about a specific topic.

Submitted by Suraj paliwal on Sun, 25/04/2021 - 10:55

I'm also experienced panic attack many time. Most of panic attack related to future.As when I'm gone to give presentation. I feel nervous. My heart rate is very fast and I completely forgot about present situation. I try to escape this situation. Reason for this my low self confidence but since two I improve my self esteem and I proudly say that I'm a man who likes more. I love himself and care about my thinking, work study. Now I don't escape panic attack situation. I filled with positive thinking. And do things which I most like not see who other things.
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Submitted by Hayleymaybe on Tue, 13/04/2021 - 05:25

Well, the things that make me feel anxious are the period that I am waiting for the test result and the time before the test. Before the test, I had numerous things to do such as revising all of the lessons I have studied, remembering the entire knowledge that was printed in the book and the notebook. When I was in the exam room, the phenomenon became worse: it just felt like I was too worried about the test, my heartbeat was really fast, and I couldn't concentrate on anything :(. When I finished the test, it seemed like it would be better IF I WAS PRETTY SURE ABOUT THE RESULT I WOULD RECEIVE. Conversely, if I thought that I did it badly, I would be more and more anxious during the time waiting for my point. Do you have the same situation as me? (most of the students in the world have it :)))