7 keys to control anxiety in opposition
7 keys to control anxiety in opposition :There are many who today are opposing and striving for the much desired public square.
However, current times involve more uncertainty than usual, with confinements, restrictions, changes in exam dates, the new online classes offered by many academies to continue studying, etc.
All this, along with the opponent’s usual study process, can lead to feeling overwhelmed, restless, a feeling of lack of control, concentration problems and lack of motivation when continuing to study.
Therefore, below, they will explain 6 keys to be able to continue studying for the oppositions and keep anxiety at bay.
7 keys to control anxiety :-
How to manage anxiety when studying for a competitive examination?
Apply these guidelines to your day-to-day to avoid anxiety being an obstacle when preparing for exams.
1. Anxiety can be learned to manage
Anxiety is a biological response of our body to situations that we consider dangerous.
In principle, it is supposed to be an adaptive response, since it helps us to react to certain threatening situations from which it is necessary to get out of the way. For example, if we are robbed, our heart goes faster and we breathe faster would help us run more efficiently.
But nevertheless, there are other types of situations where anxiety can no longer be considered adaptive And it is when it appears in the form of certain symptoms (agitation, restlessness, rapid breathing, muscle tension, concentration problems, etc.) recurrently, last too long or are very intense.
In these cases, anxiety ends up interfering in our personal, work, social life … and of course, also in studies. Therefore, although anxiety is not something that can be avoided, it is something that can be learned to manage, in such a way that it does not interfere significantly in our lives.
In summary, the first thing that will help us is to know that anxiety is normal, that it cannot be avoided, but learning to reduce.
7 keys to control anxiety : 2. Organization and time management
One of the tools that can help an opponent the most is having time well organized. It is important to have routines, to sit down to study in the same place at more or less the same time, this helps a lot to generate a study habit.
But this alone is not enough, it is also necessary to distribute the study agenda on a weekly and monthly basis, in such a way that we have a global vision of the subject matter.
It is highly recommended to print these study plans and leave them in a visible place. In this way, we can cross out what we have already accomplished and motivate ourselves as we move forward. Time planning generates motivation, commitment and helps to really take advantage of the study hours to study and the rest hours for leisure.
7 keys to control anxiety : 3. Attack our anxious thoughts and redirect them
Throughout the opposition process, numerous anxious thoughts may arise such as “and if I don’t approve …”, “I’m sure I won’t get the square …” or “I hope I’m not going blank …”. All these thoughts that haunt the months leading up to the exam do nothing to calm us down.
The first thing, therefore, would be realize that we have these thoughts, identify them and then transform them into other more realistic thoughts to help us to continue studying and to be more focused on solutions. For example, “I don’t have a crystal ball, I can’t guess the future about whether I will pass or not, what I can do is study every day, little by little and constantly. In this way, I will carry the agenda in the best possible way ”.
7 keys to control anxiety : 4. Use proper study techniques
Another aspect that generates more anxiety is when you have the feeling of not withholding information, that “what I have studied I do not know” when reviewing doing tests or rereading what I have studied.
Therefore, it is essential to use an active form of study. It is not enough just to read and repeat the same thing over and over again. A more participatory form of study is required: underline, make marginal annotations, summaries of the most important parts, flashcards to memorize the most complicated aspects, etc.
Undoubtedly, knowing and properly applying study techniques can give us a greater sense of self-efficacy and control over the agenda, reducing anxiety.
5. Relaxation and breathing techniques
Another of the star tools is that throughout the months that you oppose dedicate 5 to 10 minutes a day to perform some breathing techniques; for example, diaphragmatic breaths. This is like going to the gym, the more you practice the better your results are and so we will be able to calm down if we get a moment of anxiety during the exam.
Equally, relaxation techniques are very useful. I usually recommend starting with simpler techniques like Jacobson’s progressive relaxation or some yoga exercises that follow with breaths. Practicing this 2 or 3 times a week will help us a lot in the process, although not so much if we do it only during the month of the exam.
6. Remember to rest
The opposition process is a long process in time, so it is necessary to have some leisure time to rest and recharge batteries. The general recommendation is usually to do nothing of the opposition for one day a week. In this way, the mind is freed, rests and takes up the study with more force.
It is something that perhaps is not given much importance, but if you have to be 1, 2 or 3 years opposing, of course this is necessary. In addition, taking a few weeks off a year is essential, although it is true that these are usually more determined by the dates of the exams and the breaks after them.
7. Don’t run! Apply a little slow life
7 keys to control anxiety : Likewise, I would like to remind you not to run, that once you finish studying what is playing that day, try to have some moments of slow life. Come on, slowly enjoy your free time, a good hot drink, a quiet walk in the park, watching the series you like, etc. unhurried and enjoying the present moment.
These keys can be applied throughout the opposition process. Even so, if you see that the anxiety does not disappear, that your feelings of overwhelm are increasing or that you cannot get to motivate yourself again, it is advisable to go to a professional.