Understanding Insight Stress
In my therapeutic practice, I regularly deal with exam-stressed students. The same problems are repeated every year:
• Sleep disturbance
• Poor concentration
• Emotionally overwhelmed
• Anxiety / Worry / Over-thinking
• Irrational and / or aggressive behavior
• Stomach ache
• Disaster Relief
If a student has one or more of these problems, he or she needs help in dealing with them. Where to start?
It is imperative that we begin to understand what is happening to your brain, under the special conditions of "stressful attempt". In order to be really straightforward, we can say that in these circumstances, two parts of the brain compete with each other.
The first, linked to learning, is the logical part of the brain that lies at the front of the head behind the forehead. It is known as the frontal front cortex. This is where we process information without emotion. Use for spiritual learning.
The second is part of the brain's "fight / flight" caused by stress. It is located at the back of the head and is known as amygdala. All our sensory information (what we see, hear, smell, taste, touch) is first processed through this center to "check" if it is safe. It's like a computer program running continuously in the background, without being fully aware of it.
Recent studies show that the signal in the brain before or in the brain is temporarily lost when it is a fight / flight state. Instead, the state of stress places the emphasis on brain survival. Do not forget that survival is the most important thing in the body. A sense of threat will encourage fight / flight activity. When survival responses take over, rational thinking is less important and the signal stops at this part of the brain.
When your body is in combat / flying, there are huge changes; increased heart rate, shallow breath and adrenaline growth. In addition, it stops the production of digestive enzymes in the stomach and the mouth, and the intestine may shrink. Blisters may also be empty. The neck and shoulders may be "locked" or tight as well as your jaws. These changes explain why the symptoms listed above occur when the exam stress increases.
According to my therapeutic experience, some people are more inclined to fight / flight response than others. The causes can lead to differences from genetics, stress and trauma. In cases where trauma is in the background, it is best to seek the services of a professional therapist. Talk to your doctor or teacher with advice.
If you are studying, you must be calm, relaxed and motivated. If you have a sense of stress, then it's normal, but if you get too upset, you have to go too far to over-suppress yourself.
So, what can you do to handle exam management? Below I list the most important tips for examining stress test
1. Number – Respiratory Control
We remind you that your body changes in combat / flight mode. Your breathing and your pulse will accelerate and you'll get the tip of the adrenaline. When you slow down your breathing, you usually relax the nervous system. That is why meditation teachers have put people into practice for thousands of years. There are a number of simple breathing techniques that I teach about stress. If you do them for a few minutes, you can even help with stress at crises. You simply can not breathe regularly and slowly and remain in survival. Slowly and vigorously inhale the best results with your eyes closed.
2nd Number – Movement
Your brain and body have evolved to move in response to stress. The fight / flight response is a call to action. Unfortunately, your mind does not understand that exam stress requires you to sit down. You are satisfying the need for movement of your body.
Studies show that a short period of powerful exercise is extremely effective. It seems to me natural to imitate what you would do if you had to leave a bear. That's how the brain was designed. If the adrenaline is burned down, your nervous system feels better. The benefit of regular repairs is that it sharpens the brain for learning. The mechanic is the body, the better the brain and the more relaxed the brain.
3rd number – visualization
I have been practicing forward-looking visuals for years and I always admire the results. It works well with breathing techniques. When he closes his eyes and points to a positive result in the future, the brain begins to create the emotional state that allows this possibility. I use a lot for public speaking. When I practice it before I talk, the result is that I feel like talking to a man. Easy and enjoyable. The decisive part. Think of the event that you feel stressful while feeling good. Your brain attaches enormous value to feeling and moves towards it. I received tremendous feedback from the practicing students
4. Number – Eat Clean, Healthy Food
Preparing the final exam is similar to sporting competition. You will need a huge amount of energy. So it is vital to create a healthy diet. A varied diet of high quality vegetables is indispensable. You need to get good nutrients in your body to maximize your energy. Good fats, good vegetables, clean meats are all important. Slowly reduce your sugar levels while increasing the consumption of other foods and improving your concentration and alertness. Drink plenty of water. It helps you cleanse your body and your mind loves it.
Coffee and energy drinks can negatively affect people, so I do not recommend using them. You get a lot of energy and then a crash that can make you worse than before you started.
5th Sleep – Sleep
Tired fatigue causes awakening on your back foot. One important element of sleep before bedtime is bedtime. Do not stop learning one hour before your hand and put your smart phones and TV on. Go for a walk to clean your head or meditate. There are special yoga sections in the night time that will also help. Another great way to relax your body and mind is an Epsom salt foot bath lasting fifteen to twenty minutes.
One of the benefits of exercise is that your body is tired and sleep becomes easier. Finally, do not eat too late and drink soothing herbs.
So remember when you are preparing for important exams and feel the pressure, remember that too much stress makes everything worse. You can balance stress by breathing and exercise by showing positive results, eating and sleeping. If the whole thing is overwhelmed, tell the parent or teacher in any case and ask for help from a specialist. No matter how important it is to think about exams, nothing more important than your health. So keep yourself as calmly as you can.
Lucky for the best of you!
Source by sbobet