Exam Phobia

Exam Phobia Treatment Tip 1:

Learn Relaxation Techniques

When you’re afraid or anxious, you experience a variety of uncomfortable physical symptoms, such as a racing heart and a suffocating feeling. These physical sensations can be frightening themselves—and a large part of what makes your phobia so distressing. However, by learning and practicing relaxation techniques, you can become more confident in your ability to tolerate these uncomfortable sensations and calm yourself down quickly.
Relaxation techniques such as deep breathing, meditation, and muscle relaxation are powerful antidotes to anxiety, panic, and fear. With regular practice, they can improve your ability to control the physical symptoms of anxiety, which will make facing your phobia less intimidating. Relaxation techniques will also help you cope more effectively with other sources of stress and anxiety in your life.

A simple deep breathing relaxation exercise
When you’re anxious, you tend to take quick, shallow breaths (also known as hyperventilating), which actually adds to the physical feelings of anxiety. By breathing deeply from the abdomen, you can reverse these physical sensations. You can’t be upset when you’re breathing slowly, deeply, and quietly. Within a few short minutes of deep breathing, you’ll feel less tense, short of breath, and anxious.
Sit or stand comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Take a slow breath in through your nose, counting to four. The hand on your stomach should rise. The hand on your chest should move very little.
Hold your breath for a count of seven.
Exhale through your mouth to a count of eight, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Inhale again, repeating the cycle until you feel relaxed and centered.
Try practicing this deep breathing technique for five minutes twice day. You don’t need to feel anxious to practice. In fact, it’s best to practice when you’re feeling calm until you’re familiar and comfortable with the exercise. Once you’re comfortable with this deep breathing technique, you can start to use it when you’re facing your phobia or in other stressful situations.

Exam Phobia Treatment Tip 2:

Challenge Negative Thoughts

Learning to challenge unhelpful thoughts is an important step in overcoming your phobia. When you have a phobia, you tend to overestimate how bad it will be if you’re exposed to the situation you fear. At the same time, you underestimate your ability to cope.
The anxious thoughts that trigger and fuel phobias are usually negative and unrealistic. It can help to put these thoughts to the test. Begin by writing down any negative thoughts you have when confronted with your phobia. Many times, these thoughts fall into the following categories:
Fortune telling. For example, “This bridge is going to collapse;” “I’ll make a fool of myself for sure;” “I will definitely lose it when the elevator doors close.”
Overgeneralization. “I fainted once while getting a shot. I’ll never be able to get a shot again without passing out;” “That pit bull lunged at me. All dogs are dangerous.”
Catastrophizing. “The captain said we’re going through turbulence. The plane is going to crash!” “The person next to me coughed. Maybe it’s the swine flu. I’m going to get very sick!”
Once you’ve identified your negative thoughts, evaluate them. Use the following example to get started.
It’s also helpful to come up with some positive coping statements that you can tell yourself when facing your phobia. For example:
“I’ve felt this way before and nothing terrible happened. It may be unpleasant, but it won’t harm me.”
“If the worst happens and I have a panic attack while I’m driving, I’ll simply pull over and wait for it to pass.”

“I’ve flown many times and the plane has never crashed. In fact, I don’t know anyone who’s ever been in a plane crash. Statistically, flying is very safe.”

Go And WIN

best of Luck

How To Handle Aggressive Child

1. Be Consistent:

 For younger kids, the key is to be consistent. You can’t ignore behaviors one day and respond by screaming at your child the next. No matter where you are or what you’re doing, try to be consistent. If your child has a problem with hitting his siblings, respond with something like, “Hitting is not OK. You need to spend some time by yourself and calm down.” Do your best to make sure you respond the same way every time.

2. Remove your child from the situation:

 Sometimes you need to take your child out of a situation to help him regain control of his emotions. If you’re at the grocery store and your toddler is having a tantrum and kicking at the shopping cart because you’re not buying the cereal he likes, you can say, “You’re making too much noise. We’re not going to buy this cereal, and if you don’t stop we’ll have to leave.” If your child doesn’t stop, follow through and take him out of the store.

3. Offer a pep talk ahead of time.

 If you know there are situations that are difficult for your child, give him a little pep talk ahead of time. If your child always has trouble when he goes to your relative’s house—let’s say he gets stirred up and starts hitting his cousins—it’s worth having a very brief discussion with him telling him what you expect before you enter the house. “You need to play nicely. If you start hitting him or hurt your cousins, we will leave immediately. Do you understand?”

4. Give time outs: 

Give younger children a timeout or a time away in a quiet place with some time alone. You can say, “I want you to be quiet and calm down. You cannot hit your brother when you’re mad. When you’re quiet for two minutes, you can come back and play with your brother.” Do very little talking and be very clear with your directions

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