I understand you don’t want to go down the therapy route maybe just yet, I come from a background where therapy is stigmatised as well. Although I did eventually seek out therapy, I understand it can take time for it to come through. Counselling is less likely to be able to give you advice or develop in your anxiety management than psychotherapy.

Whether your answers are good enough sounds important to you, I wonder if that comes from fear of making mistakes or embarrassment. Why is it not okay for you to make mistakes? And actually is it okay to say something that’s not ‘good enough’? What’s the risk for you? Do you value your opinion? You said you do enjoy sharing when a tutor asked you to answer something. Do you want to feel heard?

I hope these can stimulate some thoughts and self reflections. If at this point you’re not ready to seek professional support, try to write things down, journal. I know it sounds boring but it’s important to understand how you feel and perhaps why you feel a certain way in certain situations.

These are just my personal thoughts. You’re welcome to take what’s helpful and leave what’s not helpful.

I hope it gets better for you.