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Ten strategies for test anxiety

Many of the strategies available to treat anxiety and stress tests. Whether you want traditional or contemporary resources on this topic, or are some basic recommendations that can be put into practice immediately. These bases are summarized in the following Top Ten list:
10. deep breathing techniques.
In the list of strategies to reduce anxiety with the “breathing” does not mean that it is the least important of all strategies. In contrast, deep breathing occurs in the first place because it is the highest and underestimated strategy to treat anxiety and stress. Because it is simple, it’s hard to believe that it is powerful. However, virtually all experts, from classical to contemporary, including deep breathing on their lists. For example, in the classic book relaxation and stress reduction, Martha Davis, Elizabeth Eshelman, Matthew McKay and advise and explain the habits of good breathing can improve psychological and physical wellbeing.
A breathing exercise that is easy to use is recommended by Iyanla Vanzant in his book Acts of Faith. His suggestion is that the check-in in your body “and take a few deep breaths. Vanzant says,” With one breath, can relieve stress and replace what you need. Turn anxiety into peace, joy, in anger, the tension in the love and fear in the faith. ”
An additional benefit of deep breathing is under their control, so you can participate in deep breathing whenever the desire to do or considers necessary before, during and after a test or other stressful event. Also, breathing is free!

9. Talk / Expressing / ventilation.
Another simple but important strategies to relieve anxiety is to talk or vent. To express anxiety or fear, you remove the negative emotion of your body. Once you have taken note of the tension, you can use your energy to focus on learning other useful strategies and learn the material needed for a good performance on the task at hand. Find a good listener and, therefore, “clear the mind.”
8. Pre-test preparation.
This technique is “a list of all” because much of the anxiety caused by fear of the unknown. By learning the material, reduces anxiety. First, know what you need to know. Second, make a plan of study. Finally, act on your plan. For each new “jewel” of the information gained, and the former “block” the stress melts away.
7. Injecting humor and fun.
Yes, the high-stakes tests is a serious matter, but the situation is more serious, the greater the need to reduce the comics. In fact, laughter has been scientifically and found to be beneficial to meet all kinds of challenges. Many lawyers have brought humor to the forefront for healing and stress management.
6. Social support.
You can meet virtually any challenge if you have a good social support system. Support systems can take many forms: family, friends, mentors, models and others. No special requirements to join your network of support. For example, a teacher candidate identified his 12 year old son as his greatest support and encouragement. So when one studies the lives of the most deserving employees, you will discover that they had all kinds of “members” in their support networks.
5. 101 self-care.
What seems to be the discovery of this decade is the importance of taking care of ourselves first instead of the tradition of taking care of ourselves last. In preparation for a challenge, since the licensing exam for teachers, people often say: “I have to go prepare for the test.” Ironically, one of the worst solutions. It is not hard to imagine that a good self-care to produce high levels of energy, greater motivation, greater strength, a clearer mind and better performance. However, this philosophy was not part of our training base for education or life. It is not too late, is the perfect time to prepare for the challenge test.
The care may include exercise and nutrition. In addition, make or leisure development has proved very effective. Consider window shopping and actual purchases or building something. Take frequent vacations mental five minutes or a meal “on vacation” with friends on a weekly basis. Create a unique set of activities. These strategies can create a tremendous boost to achieve their goals.
4. Recovery.
If you feel discouraged or decrease your energy, find strategies for renewal. You can find the resources and reserves of all kinds. Stephen Covey, author of The Seven Habits of Highly Effective People, calls this strategy “sharpen the saw.” As a strong, according to Covey, people who take the time to renew themselves to return to their activities and challenges rested and ready to do their best. I have a friend in the business world rapidly changing, which recommends planning for a variety of activities (before you need it) for what he called a package of emergency stress.
3. Relaxation techniques.
When your thoughts seem to be “locked” while studying or during the test, is often due to physical stress. Such problems can be solved with relaxation techniques, ranging from simple to advanced yoga feet waving or tumble play. Other methods include the change of perspective or expectations (of culture). Whatever your choice of techniques, practice time for them to be easily accessible when you need to relax in order to succeed.
2. Positive attitudes.
It is a very popular slogan that says you have to believe in yourself, but not enough to simply say. It is important to take steps to help you develop that attitude. The statements and views are the effective components of a productive attitude. Conduct a scavenger hunt “for these resources.
1. Celebration of personal strengths.
A key strategy for reducing test anxiety is a reflection on the celebration and all the strengths, talents, skills and attributes you have. This factor of self-esteem, which is extremely important in the development of confidence and strength to face challenges and achieve their goals. One method is to draw up an inventory of your strengths and accomplishments. Convert your list of qualities and achievements in a poem is all about you.

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