7 keys to control anxiety in competitive examinations

Tips on how to keep anxiety at bay during the process of preparing for competitive examinations.

There are many people today who find themselves in the and striving for the much-desired public position in the public sector..

However, the current times imply more uncertainty than usual, with the confinements, the restrictions, the changes in the dates of the exams, the new online classes that many academies offer to be able to continue studying, etc.

All this, together with the usual process of study of the candidate, can lead to feeling overwhelmed, restless, feeling of lack of control, concentration problems and demotivation when it comes to continue studying.

For this reason, the following are going to be explained 6 keys to continue studying for the competitive examinations and keep anxiety at bay..

How to manage anxiety when studying for competitive exams?

Apply these guidelines to your daily life to prevent anxiety from being an obstacle when preparing for competitive examinations.

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. For example, if we are mugged, a faster heartbeat and faster breathing would help us to run away more efficiently.

However, there are other there are other situations in which anxiety can no longer be considered adaptive. and it is when it appears in the form of certain symptoms (agitation, restlessness, accelerated breathing, muscle tension, concentration problems, etc.) in a recurrent way, they last too long or are very intense.

In these cases anxiety ends up interfering in our personal, work and social life... and of course, also in our studies. Therefore, although anxiety is not something that can be avoided, it is something that we can learn to manage, so that it does not interfere significantly in our life.

In summary, 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 manage it so that it does not interfere significantly in our life. cannot be avoided, but we can learn to reduce it..

2. Organization and time management

One of the tools that can help a candidate is to have a 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 habits.

But this is not enough, it is also necessary to distribute the study agenda on a weekly and monthly basis, so that we have an overview 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 the study hours to study and the rest hours for leisure.

3. Attack our anxiogenic thoughts and redirect them.

Throughout the competitive examination process many anxiogenic thoughts may arise, such as "what if I don't pass...", "I'm sure I won't get the position..." or "I hope I don't draw a blank...". All these thoughts that haunt us in 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. 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 about whether I will pass or not, what I can do is to study every day, little by little and constantly. In this way, I will get through the syllabus in the best possible way".

4. Use the right study techniques

Another aspect that generates more anxiety is when there is a feeling of not retaining the information. the sensation of not retaining the informationI don't know what I have studied" when reviewing by doing a test or rereading what I have studied.

Therefore, it is essential to use an active way of studying. It is not enough just to read and repeat the same thing over and over again. A more participative form of study is required.It requires a more participative way of studying: 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 matter, reducing anxiety.

5. Relaxation and breathing techniques

Another of the star tools is that during the months you are taking the competitive examination you should dedicate 5 to 10 minutes a day to 5 to 10 minutes a day to perform some breathing techniques; for example, the breathingfor example, diaphragmatic breathing. This is like going to the gym, the more you practice the better the results and the more you will be able to calm down if you get an anxious moment during the exam.

Also, relaxation techniques are also very useful. I usually recommend starting with simpler techniques such as Jacobson's progressive relaxation or some yoga exercises 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 process of opposition is a long process in time, so it is necessary to have a certain amount of time to rest. it is necessary to have some leisure time to be able to rest and recharge your batteries.. The general recommendation is usually not to do anything related to the competition for one day a week. In this way, the mind is freed, rests and resumes with more strength the study.

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 per year is essential, although it is true that these are usually determined more by the dates of exams and the breaks after them.

7. Don't rush! Apply a bit of slow life

Likewise, I would like to remind you not to run, that once you finish studying what is due that day, try to have some moments of slow life. Come on, enjoy your free time slowly, a nice hot drink, a quiet walk in the park, watching the series you like, etc.. without rushing and enjoying the present moment..

You can apply these keys throughout the entire opposition process. Even so, if you see that your anxiety does not disappear, that your feelings of overwhelm are increasing or that you cannot get motivated again, it is advisable to consult a professional.