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Today is the day for an important
examination. Your skills at taking this test will help determine
how well you do. Academic anxiety can be a significant problem
affecting many dissertation students. Many students may have
physiological responses such as a rapid heartbeat, elevated blood
pressure and shallow breathing. The body prepares itself to deal
with stress by reacting in predictable ways. Behavioral patterns
may affect your performance as well so you can focus on the task
at hand. If so, there are effective techniques that can help
you.
First, it is important not to underestimate
your coping skills. Developing a calming self dialogue is helpful.
Watching your self talk is critical. The next time you find yourself
listening to that discouraging voice that is blinking like a
neon sign in your head stand up to it! Think of yourself as a
close friend. The more you imagine the best the better your life
will be. Having determined your ultimate mission of having academic
success is non-negotiable. This means that in spite of difficult
times you remain committed to obtaining your advanced degree.
Be ready to adapt. The negative thoughts may be habitual and
it is important that you develop strategic coping thoughts to
keep firmly in your mind. An example could be, "I can do
this, I have done well before on other tests". Remember
to relax by seeing yourself truthfully and that includes acknowledging
and affirming your strong qualities. Rejoice in your academic
gifts and your uniqueness. You are in control and need to trust
in your talent and your experiences. Remember what your personal
motives are for getting your degree.
Identifying the behavior that you
want to change is critical. Describe on paper the behavior you
want to change. Develop specific separate steps that can be taken
to ease your anxiety. You have the power to control your stress
responses. How you feel about yourself going into a test situation
can affect your future!
It now becomes important to visualize your desired results. Do
not let the face of fear define you. It is important to remember
that fear is irrational. It is not based on reality. It becomes
crucial to trust yourself and have courage. Do not let the fears
keep you from doing your best and be there for yourself when
the times are difficult. The what-ifs are the children of fear.
They almost always never come true. They are a way of trying
to control an unknown future. Focusing on what is rather than
what if will keep you focused on the here and how.
Make a true commitment to change
the way you react to performance anxiety and test taking. You
have within you enormous untapped resources of talent and ability.
Illuminate the road of your personal journey toward obtaining
your advanced degree.
Debra Tullis, MSW, LCSW, BCD is
a life coach and a clinical therapist. She has a Master's Degree
in Social Work and worked in the social service field for the
last 24 years. She is Board Certified in Clinical Social Work
and is working toward a certification in life coaching. She is
the owner of Coaching for the Good Life and is a member of the
International Coach Federation, Coachville, and the International
Association of Coaches. To learn more about Debra's services
email her at lifeisgood2@sbcglobal.net
or visit her website at http://www.coachingforthegoodlife.com
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