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

26

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.

26 Comentarios
  1. goyard bags dice

    I in addition to my guys were actually studying the best tips and hints on your web page and so then came up with a horrible suspicion I never expressed respect to the site owner for those tips. Those women appeared to be for that reason stimulated to see them and have in effect clearly been loving these things. Thanks for being well accommodating and for picking these kinds of wonderful areas millions of individuals are really desperate to be aware of. Our own honest regret for not saying thanks to you earlier.

  2. yeezys dice

    I needed to compose you a little bit of observation just to give many thanks as before for all the great secrets you’ve documented at this time. It’s quite incredibly generous of people like you to present openly precisely what most people could have made available as an e-book to earn some money for their own end, certainly considering that you could possibly have done it in the event you decided. These thoughts likewise served to be a fantastic way to understand that other individuals have a similar eagerness just like my very own to learn significantly more regarding this problem. I’m certain there are millions of more pleasant times up front for many who discover your blog.

  3. michael kors outlet online dice

    I simply desired to thank you very much once again. I do not know what I could possibly have tried in the absence of the entire techniques discussed by you relating to such topic. It seemed to be a real troublesome condition for me personally, but taking a look at a new professional form you managed that made me to weep with contentment. I’m happier for this information and sincerely hope you really know what a great job you were undertaking educating men and women all through your site. I am sure you’ve never got to know any of us.

  4. longchamp handbags dice

    My spouse and i were now fortunate Edward managed to deal with his inquiry with the ideas he received from your very own blog. It’s not at all simplistic to simply be giving out guidelines which usually other folks may have been making money from. We really figure out we’ve got the blog owner to give thanks to for this. These explanations you made, the easy website navigation, the relationships you can help to foster – it is many astounding, and it is facilitating our son in addition to the family recognize that the topic is fun, which is certainly truly fundamental. Thanks for all the pieces!

  5. fila disruptor dice

    I’m just commenting to make you know what a useful experience my daughter experienced studying the blog. She came to understand such a lot of issues, which include what it’s like to possess an amazing giving mindset to make most people just fully grasp selected specialized things. You truly did more than our own expectations. Thanks for churning out such necessary, trustworthy, educational and as well as unique guidance on this topic to Jane.

  6. dior sunglasses dice

    I and also my pals have already been checking the excellent advice from your website while the sudden came up with a horrible feeling I had not thanked you for them. The guys ended up consequently stimulated to study them and have now unquestionably been enjoying them. Thank you for simply being considerably kind and then for obtaining varieties of brilliant subjects millions of individuals are really desperate to be aware of. Our own honest regret for not expressing gratitude to sooner.

  7. yeezy shoes dice

    I wanted to write down a comment in order to thank you for these pleasant tactics you are showing at this site. My extended internet research has finally been honored with good quality content to talk about with my great friends. I would say that most of us site visitors actually are really endowed to dwell in a notable community with very many special individuals with very beneficial methods. I feel pretty privileged to have come across your web site and look forward to plenty of more fun moments reading here. Thank you once again for a lot of things.

  8. adidas ultra boost dice

    Thanks so much for providing individuals with a very breathtaking chance to read articles and blog posts from this website. It’s usually very brilliant and also packed with a lot of fun for me personally and my office peers to visit your site not less than three times in 7 days to read through the new stuff you have. Not to mention, I am just at all times fulfilled for the staggering inspiring ideas you serve. Certain 2 ideas in this post are easily the most beneficial we have ever had.

  9. adidas eqt dice

    I and also my pals ended up digesting the nice tricks located on the website and so all of a sudden got a terrible suspicion I never expressed respect to the blog owner for those strategies. The people happened to be as a consequence happy to learn them and already have really been taking pleasure in those things. Many thanks for actually being really helpful and for deciding upon some perfect topics most people are really needing to know about. Our honest regret for not expressing appreciation to earlier.

  10. nike air huarache dice

    I wanted to post you a little bit of note to be able to say thanks over again on the great secrets you have shown in this article. It’s really remarkably generous of people like you to make freely precisely what many people could possibly have supplied for an e book to get some dough on their own, certainly considering that you could possibly have tried it in the event you decided. The inspiring ideas likewise acted to be a easy way to realize that many people have the same eagerness similar to my very own to see much more concerning this matter. I know there are numerous more pleasant occasions up front for people who go through your blog post.

  11. kd 10 dice

    Thank you for all of the work on this blog. Debby takes pleasure in working on research and it is obvious why. We all hear all concerning the powerful mode you render advantageous secrets via your web blog and as well attract participation from others on this matter and our own child is truly becoming educated a whole lot. Take advantage of the remaining portion of the year. You are conducting a very good job.

  12. kobe 11 dice

    I precisely needed to thank you very much once again. I am not sure the things I would’ve used in the absence of these tips and hints documented by you over my area of interest. It was before a traumatic concern for me personally, nevertheless seeing a new skilled style you dealt with that made me to leap for delight. I’m happy for this help and trust you comprehend what a powerful job you are always putting in training many others all through a site. I am sure you’ve never encountered all of us.

  13. yeezy boost 350 dice

    My spouse and i got so happy when Albert managed to finish off his web research through the entire ideas he discovered from your own blog. It is now and again perplexing to simply be offering instructions which some others have been trying to sell. Therefore we do know we now have the website owner to thank because of that. These illustrations you have made, the straightforward blog menu, the relationships you help instill – it’s everything remarkable, and it’s really helping our son in addition to us reason why that topic is interesting, which is rather serious. Many thanks for the whole thing!

  14. reebok shoes dice

    I’m writing to let you know of the amazing experience my wife’s princess encountered using yuor web blog. She discovered many details, not to mention what it’s like to possess a very effective giving nature to let the mediocre ones smoothly learn various impossible subject matter. You undoubtedly exceeded our own expected results. I appreciate you for imparting those beneficial, dependable, revealing not to mention unique guidance on your topic to Evelyn.

  15. cheap nfl jerseys dice

    I’m commenting to let you know what a superb discovery my wife’s child found visiting your blog. She discovered several pieces, with the inclusion of what it is like to possess an amazing helping style to get many more clearly understand several problematic things. You undoubtedly exceeded our own desires. I appreciate you for rendering the valuable, trustworthy, explanatory and easy guidance on this topic to Gloria.

  16. red bottom shoes dice

    Thanks so much for providing individuals with an exceptionally special opportunity to read critical reviews from this website. It is always very ideal plus packed with a great time for me and my office colleagues to search your blog at minimum three times weekly to read through the new guidance you will have. Not to mention, I’m just at all times astounded with all the mind-blowing ideas you serve. Some 4 points on this page are surely the most suitable I’ve had.

  17. nmd dice

    I am also commenting to let you understand what a excellent discovery my girl went through browsing your web page. She even learned numerous things, with the inclusion of what it’s like to possess an incredible coaching character to get other folks without problems gain knowledge of a variety of advanced things. You actually did more than our own desires. Thanks for offering those warm and friendly, trusted, educational not to mention unique tips on your topic to Evelyn.

  18. yeezy boost 350 dice

    I want to show appreciation to the writer just for bailing me out of this particular setting. As a result of looking out through the search engines and getting proposals which are not powerful, I assumed my entire life was done. Living devoid of the solutions to the difficulties you have resolved by way of your short post is a crucial case, as well as the ones which might have in a wrong way damaged my entire career if I had not noticed your web page. Your personal capability and kindness in touching every item was valuable. I am not sure what I would’ve done if I had not come upon such a step like this. I can also at this time relish my future. Thanks for your time so much for the professional and result oriented guide. I won’t be reluctant to endorse your web sites to anyone who would need direction about this subject.

  19. michael kors dice

    I definitely wanted to develop a small word to thank you for some of the magnificent strategies you are writing at this website. My time intensive internet look up has now been honored with brilliant knowledge to go over with my best friends. I would express that most of us readers are very lucky to exist in a fine network with so many marvellous professionals with great guidelines. I feel quite privileged to have used the weblog and look forward to plenty of more fabulous minutes reading here. Thanks again for everything.

  20. golden goose sneakers dice

    My husband and i felt absolutely delighted Chris managed to do his homework through the ideas he received using your weblog. It is now and again perplexing just to choose to be giving out guidance that many many others may have been selling. And we figure out we now have you to thank because of that. The main illustrations you made, the simple web site menu, the relationships you can help foster – it is mostly unbelievable, and it is leading our son in addition to the family do think this idea is amusing, which is certainly especially essential. Thanks for everything!

  21. yeezy boost 350 v2 dice

    I wanted to write you one bit of word in order to say thanks once again for all the pleasing techniques you have shared on this page. It is really pretty open-handed of you to grant unhampered what a number of people could possibly have sold as an e book to make some bucks on their own, most notably considering the fact that you could have done it in case you desired. These creative ideas additionally served to become a fantastic way to be sure that many people have the same dreams like mine to see much more with reference to this problem. I believe there are a lot more fun periods ahead for those who start reading your site.

  22. asics kayno dice

    I just wanted to construct a brief word in order to express gratitude to you for some of the wonderful suggestions you are placing on this website. My rather long internet research has now been honored with good quality tips to go over with my colleagues. I would assume that many of us visitors actually are really fortunate to exist in a good place with so many special individuals with useful hints. I feel quite blessed to have encountered the webpages and look forward to plenty of more fabulous minutes reading here. Thanks a lot again for all the details.

  23. adidas gazelle dice

    I and my buddies were actually checking the excellent recommendations on the website then instantly developed an awful suspicion I never expressed respect to the blog owner for those secrets. My men were stimulated to read through all of them and have in effect very much been enjoying those things. Appreciate your actually being quite helpful and then for figuring out some notable areas millions of individuals are really desirous to understand about. My very own honest apologies for not saying thanks to you earlier.

  24. yeezy boost dice

    I intended to draft you the bit of observation so as to thank you very much once again over the unique principles you’ve discussed here. This is quite surprisingly open-handed of people like you to grant unhampered what a few individuals might have offered for an electronic book to earn some dough for their own end, most notably since you could have done it in the event you wanted. The thoughts additionally served as a easy way to understand that some people have the identical interest just as my own to find out a little more on the topic of this problem. I’m certain there are thousands of more pleasant sessions in the future for those who read carefully your blog.

  25. adidas iniki dice

    I would like to express some appreciation to the writer just for rescuing me from this type of instance. Right after looking throughout the search engines and seeing advice which were not pleasant, I believed my life was done. Being alive devoid of the approaches to the problems you have sorted out all through your good site is a serious case, as well as those which could have in a negative way damaged my career if I had not discovered your web page. Your primary ability and kindness in touching the whole thing was very helpful. I am not sure what I would’ve done if I had not discovered such a stuff like this. I am able to now look ahead to my future. Thank you very much for the impressive and result oriented help. I will not think twice to suggest your site to anybody who requires direction about this problem.

  26. chrome hearts dice

    Thanks for all your valuable hard work on this website. My mother enjoys engaging in investigation and it is easy to see why. We all notice all regarding the dynamic method you deliver worthwhile secrets by means of the blog and therefore cause response from other ones on that subject matter so our favorite princess is without question discovering a great deal. Take pleasure in the remaining portion of the new year. You are conducting a good job.

Deja una respuesta

Su dirección de correo electrónico no será publicada.