7 keys to control anxiety in oppositions

There are many who today are opposing and striving for the much desired public square.

However, these times imply more uncertainty than usual, with lockdowns, restrictions, changes in the dates of the exams, the new online classes offered by many academies to be able to continue studying, etc

All this, together with the usual process of studying the opponent, can lead to feeling a certain overwhelm, restlessness, feeling of lack of control, concentration problems and lack of motivation to continue studying.

For this reason, it will be explained below 6 keys to be able to continue studying for the oppositions and keep anxiety at bay.

• Related article: "10 tips to study better and efficiently"

How to manage anxiety when studying for oppositions?

Apply these guidelines to your day to day to prevent anxiety from being an obstacle when preparing for oppositions.

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 it. For example, if we are mugged, our hearts go faster and we breathe more quickly, it would help us to run away more efficiently.

However, there are other types of situations where anxiety can no longer be considered adaptive and it is when this appears in the form of certain symptoms (agitation, restlessness, accelerated breathing, muscle tension, concentration problems, etc.) on a recurring basis, 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 significantly interfere with our lives.

In summary, the first thing that will help us is to know that anxiety is something normal, that It cannot be avoided, but it is possible to learn to reduce.

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, 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 of study.

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 progress. Time planning generates motivation, commitment and helps to really take advantage of study hours to study and rest hours for leisure.

• You may be interested in: "Time management: 13 tips to make the most of the hours of the day"

3. Attack our anxious thoughts and redirect them

Throughout the opposition process, numerous anxious thoughts of the type "and if I don't pass...", "I'm sure I won't get the position..." or "I hope I don't go blank..." may arise. 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 those thoughts, identify them and then transform them into other more realistic thoughts that they help us to continue studying and that they are more focused on solutions. For example, “I don't have a crystal ball, I can't guess the future if I'll 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 the most anxiety is when you have the feeling of not retaining information, that "what I have studied I do not know" when reviewing doing tests or rereading what has been 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, cards to memorize the most complicated aspects, etc.

Undoubtedly, knowing and properly applying study techniques can give us a greater sense of self-efficacy and mastery over the subject, reducing anxiety.

5. Relaxation and breathing techniques

Another of the star tools is that throughout the months that you oppose you 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 that way we will be able to calm down if we have a moment of anxiety during the exam.

Likewise, relaxation techniques are very useful. I usually recommend starting with simpler techniques such as Jacobson's progressive relaxation or some yoga exercises that are followed by breathing. 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 be able 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 released, rests and returns to study with more strength.

It is something that perhaps is not given much importance, but if you have to spend 1, 2 or 3 years taking the opposition, this is certainly necessary. In addition, taking a few weeks off each 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. Do not run! Apply some slow life

Likewise, I would like to remind you not to run, that once you finish studying what that day is about, try to have some moments of slow life. Come on, enjoy your free time slowly, a good hot drink, a quiet walk in the park, watching the series you like, etc. without haste 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 getting worse, or that you cannot get motivated again, it is recommended go to a professional.