Te entregamos algunos tips para controlar la ansiedad a horas del inicio de la PSU 2017


La Unidad de Apoyo al Aprendizaje del Estudiante de Pregrado de la Universidad Austral de Chile entrega algunos consejos para manejar la ansiedad frente a la Prueba de Selección Universitaria (PSU).

Elimina las ideas negativas. Ideas derrotistas del tipo “no voy a ser capaz” o “no sirvo para nada”, tienden a incrementar la ansiedad, pues anticipan irracionalmente el fracaso. Un pensamiento positivo es decirte a ti mismo “puedo hacerlo”, pero también consiste en instruirte acerca de lo que debes hacer: “ahora leeré esta pregunta lentamente” o “mejoraré mi puntaje si logro estudiar dos horas esta materia”.

Organiza tu tiempo. Existe un nexo directo entre el estrés y el mal manejo del tiempo. Recuerda que, si no usamos nuestro tiempo en forma adecuada, no alcanzaremos a realizar todo lo que debemos hacer. Para enfrentar este problema, organiza un horario para tu estudio personal, dejando algún tiempo para relajarte, divertirte o hacer otras cosas que te agraden.

Divide las grandes tareas en etapas. Cada tarea tradúcela en estrategias concretas para lograrla. Por ejemplo: estudiar una unidad de una asignatura. La tarea parcial es comprender la unidad, la tarea superior es aprobar la asignatura.

Deja espacio para la distracción. Con tanto estudio, es importante también que te “refresques” haciendo algo que te guste. Si bien no es recomendable que trasnoches en una fiesta, sí es bueno que salgas un poco de tu encierro. Conversa con un amigo o con tu pareja. Si no tienes ganas de salir, escucha música o lee algo que te agrade. Esto último, además de distraerte, mantendrá a buen ritmo tu cerebro.

Vigila tu dieta. A veces la ansiedad nos lleva a comer en exceso. Intenta lo siguiente: en lugar de atacar el refrigerador, distribuye los alimentos en cuatro comidas moderadas al día y respeta los horarios de cada una. Por otro lado, si deseas bajar de peso, evita excederte, pues la mala nutrición afectará tu desempeño intelectual. Es necesario que no descuides tu alimentación, porque de ella depende que estés con suficiente energía el día de la prueba. Recuerda que la comida más importante para un estudiante es el desayuno.

Refuerza tu estado físico. La actividad física reduce las tensiones y prepara al cuerpo para tolerar mayores cargas de estrés. Los expertos recomiendan actividades de dificultad moderada, que duren entre 30 minutos y una hora, mínimo tres veces a la semana y preferentemente aeróbicas (dar un paseo en bicicleta, salir a correr o a bailar).

Ejercicios para disminuir ansiedad durante PSU

Si al inicio de la PSU o durante el transcurso de la misma te sientes especialmente ansioso (a), deja el lápiz y cuadernillo por un momento e invierte un minuto para realizar algunos de los siguientes ejercicios. Verás cómo te ayudan a sentirte más tranquil (a):

1. Distracción: inventa una multiplicación mental larga y tómate tu tiempo para resolverla o bien si no eres amigo (a) de los números, concéntrate en algún objeto de la sala y descríbelo mentalmente de manera detallada. Al terminar, ¡tu ansiedad habrá disminuido!

2. Respiración 1: inhala profundamente por la nariz. Retén el aire 4 tiempos en el vientre. Exhala lentamente por la boca hasta sentir vacíos los pulmones. Repite esta secuencia 5-6 veces ¡y sentirás mayor tranquilidad!

3. Respiración 2: tapa el lado derecho de tu nariz y respira por la fosa nasal izquierda. Repite esta secuencia de 4-5 veces. Esto te ayudará a calmar y relajar.

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