7 keys to controlling anxiety in oppositions

There are many that are found today oppose and fight for the much desired public place.

However, today’s times involve more uncertainty than usual, with restrictions, restrictions, changes in exam dates, new online courses offered by many academies to be able to continue studying, and more.

All this, combined with the usual process of studying the opponent, can lead to a feeling of overcoming, restlessness, lack of control, problems with concentration and demotivation when pursuing studies.

This is why they will be explained below 6 keys to being able to continue studying for exams and keep anxiety at bay.

    How to deal with anxiety while studying for exams?

    Apply these guidelines to your daily life to prevent anxiety from becoming a barrier to preparing for oppositions.

    1. Anxiety can be learned to manage

    Anxiety is our body’s biological response to situations that we consider dangerous.

    In principle, it is meant to be an adaptive response because it helps us react to certain threatening situations from which we need to come out. For example, if we are attracted to the fact that our hearts are beating faster and we breathe faster, it would help us run more efficiently.

    however, there are other types of situations where anxiety can no longer be considered adaptive and this is when it manifests in the form of certain symptoms (restlessness, restlessness, rapid breathing, muscle tension, problems with concentration, etc.) on a recurring basis, they last too long or are very intense.

    In these cases, anxiety ends up interfering in our personal, professional, social life … and of course also in our studies. Therefore, while anxiety is not something that can be avoided, it is something that can be learned to manage, so that it does not significantly interfere with our lives.

    In short, the first thing that will help us is to know that anxiety is normal, that it cannot be avoided, but it can learn to reduce.

    2. Organization and time management

    One of the tools that can help an opponent the most is having a well-organized time. It is important to have routines, to sit and study in the same place at about the same time, it helps a lot in generating study habits.

    But it is not enough just that, it is also necessary to distribute the study topic on a weekly and monthly basis, so that we have an overview of the study topic.

    It is strongly recommended to print these study schedules and leave them in a visible place. This way we can go beyond what we have already accomplished and motivate ourselves as we go. Time planning generates motivation, commitment and makes the most of study hours for studying and off hours for leisure.

      3. Attack our anxious thoughts and redirect

      Throughout the opposition process, many anxious thoughts such as “what if I don’t approve …”, “I’m sure I won’t get the place …” or “I hope that I will not stand empty may arise. “.” All these thoughts going around in the months leading up to the exam do nothing to calm us down.

      The first would therefore be realize that we have these thoughts, identify them, and then transform them into other more realistic thoughts that help us continue to study and focus more on solutions. For example, “I don’t have a glass ball, I can’t guess the future to know if I’m going to be successful or not, what I can do is study every day, little by little and constantly. . That way, I will take the program in the best possible way. “

      4. Use appropriate study techniques

      Another aspect that generates the most anxiety is when you have it the feeling of not withholding information, That “what I have studied I do not know” by reviewing by test or by rereading that it has been studied.

      Therefore, it is essential to use some form of active study. No, just read and repeat the same thing over and over again. A more participatory form of study is needed: Underline, take marginal notes, summaries of the most important parts, cards to memorize the most complicated aspects, etc.

      Without a doubt, knowing and applying study techniques correctly can give us a greater sense of self-efficacy and mastery of the subject, thus reducing anxiety.

      5. Relaxation and breathing techniques

      Another of the flagship tools is that over the months you object to devoting 5 to 10 minutes per day to perform certain breathing techniques; for example, diaphragmatic breaths. It’s like going to the gym, the more you practice, the better your results are and so we can calm down if it gives us a moment of anxiety during the exam.

      also, relaxation techniques are very useful. I generally recommend starting with simpler techniques like Jacobson’s progressive relaxation or yoga exercises that follow with breaths. Practicing this 2-3 times a week will help us a lot in the process, but not so much if we only do it during the month of the exam.

      6. Don’t forget to rest

      The opposition process is a long process, so you have to have free time to be able to rest and recharge your batteries. The general recommendation is usually to do nothing with the opposition one day a week. In this way, the mind frees itself, rests and resumes its studies with more strength.

      This is something that maybe doesn’t matter that much, but if you are going to have 1, 2 or 3 years to make oppositions then of course it is necessary. In addition, taking a few weeks off per year is essential, although it is true that these are usually more determined by the dates of exams and the breaks after them.

      7. Don’t run! Apply a little slow life

      Also, I would like to remind you not to run, that once you have finished studying what is going on that day, try to have moments of slow living. Wow, gradually enjoy your free time, a good hot drink, a leisurely walk in the park, watch the series you like, etc. without haste and enjoy the present moment.

      You can apply these keys throughout the opposition process. However, if you find that the anxiety does not go away, that your feelings of overwhelming go further, or that you are unable to motivate yourself again, it is advisable to consult a professional.

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