There are many who today are opposing and striving for the much desired public square . However, current times imply more uncertainty than usual, with confinements, restrictions, changes in exam dates, the new online classes offered by many academies to continue studying, etc. All of this, together 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, 7 keys will be explained to be able to continue studying for oppositions and keep anxiety at bay. 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 an exam. 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 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 effectively. However, there are other types of situations where anxiety can no longer be considered adaptive and that is when it appears in the form of certain symptoms (agitation, restlessness, rapid breathing, muscle tension, concentration problems, etc.) on a recurring basis, they last too long. or they 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 Anxiety Adelaide, the first thing that will help us is to know that anxiety is something normal, that it cannot be avoided, but we can learn to reduce it . 2. Organization and time managementOne of the tools that can help an opponent the most is having well-organized time. 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 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 study hours to study and rest hours for leisure. 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 to realize that we have these thoughts, identify them and then transform them into other more realistic thoughts that help us to continue studying and that are more focused on solutions. For example, “I don't have a crystal ball, I can't guess the future on 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 ”. 4. Use proper study techniques Another aspect that generates more anxiety is when you have the feeling of not retaining the information , that "what I have studied I do not know" when reviewing taking tests or re-reading 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 : underlining, making marginal notes, 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 this way we will be able to calm down if you give us a moment of anxiety during the exam. Likewise, relaxation techniques are very useful. Adelaide Naturopath 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 free 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 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 can not get motivated again, it is advisable to go to a Adelaide Hypnosis professional .
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One of the most common phobias is the fear of needles, to the point that some studies reveal the fact that 10% of the population suffers from it . And, although no one denies that needles can cause pain, needle phobia(also called trypanophobia) is suffered by more and more people, causing high levels of anxiety, to the point of becoming a disabling factor. People with hemophobia also fear needles, although their fear is more related to blood. What is Belonephobia or TrypanophobiaTrypanophobia is an anxiety disorder characterized by the experience of an excessive and irrational fear of needles and other objects that can cause injuries, such as knives, razors or pins. It is a specific type of phobia that is frequently related to other phobic disorders such as trauma (phobia of wounds) and hemophobia (phobia of blood). The result of the phobia that concerns us is not only the fear of receiving an injection or vaccine, but also the inability of the subject to use sharp utensils such as knives or pins, due to fear of harming himself. This type of phobia is especially prevalent among children , a circumstance that does not prevent it from appearing among adults. As for the child population, sometimes an alternative method is chosen to introduce a substance into the body, which avoids the use of needles, but on the other hand it can be a much more painful procedure. Causes of this paralyzing anxiety disorderIn most cases, phobias are usually the product of learned fears. These fears are developed by a type of associative learning called classical conditioning , which may have to do with a bad experience with needles. Now, this phobia can also be caused by observation , in the context of what is known as vicarious conditioning . An example is that of the subject who, upon seeing how another screams when they are going to administer an injection, ends up developing a strong fear of needles himself. What are the characteristics of panic to needles and other sharp and pointed objects We have already made reference to the fact that in belonephobia the most feared element is the needles, but also other utensils that can cause skin injuries. Such is the irrational fear that these objects provoke in people with this disorder that it motivates a total avoidance of contact with them and their use. In this phobia, the fear of objects that could be the cause of injury appears in situations that are not at all threatening. Along these lines, fear of needles and other sharp objects appears not only when the person must draw blood or perform an activity whose nature compromises their physical integrity. Thus, the fear of this phobia is also manifested in passive situations , that is, when the feared object must be used for purposes other than performing operations on the skin and also in those circumstances in which the object is kept completely immobile. and it's not going to be used for anything. From this perspective, it is shown that it is a totally irrational fear.The symptoms of this phobia range from simple sweat to tired eyes at the mere sight of needles and other sharp objects. Certain people affected by this phobia towards needles suffer panic reactions when they have to be given injections and others, as we have said, faint when they see these instruments. Whatever the situation, the way in which a trypanophobic person reacts when confronted with needles or other sharp objects is the lack of ability to control fear . Notification to medical personnel is decisive if there is a severe phobia of needles, so that preventive measures can be taken in order to react to the patient. One of the most common problems associated with needle phobia is fainting , as the consequence is that the individual ends up not only fearing the needle but fainting itself. Such people avoid the administration of any type of needle stick for fear of fainting or experiencing a reaction just by looking at the needle. How to overcome trypanophobiaAlthough the problem of belonephobia is very common, its treatment also has a high success rate. There are different psychological therapies aimed at their overcoming, being the most used cognitive behavioral therapy.
According to Adelaide Hypnotherapist, this therapy is based on the use of various techniques and in the specific case of the treatment of phobias, the most effective are relaxation and exposure techniques . The systematic desensitization is a technique that combines two previous gradually exposing the patient to the phobic stimulus, but rather have different coping strategies have been assimilated, as referred relaxation techniques. Other very effective therapies are cognitive therapy that is based on Minfulness or acceptance and commitment therapy , belonging to third generation therapies. |
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