By Shanat Kuphur

Exams are something that we all fear this fear itself causes stress. The modest stress can be an alarming sign that will give us a push for preparing for exam. But a stress that is defined as an excessive one might act as a very huge barrier in preparing well for the exams. Exam stress can be a very horrific state for the person that is affected to it. It is very important to overcome stress, and for you to remove this obstacle, there is help available in various forms. Exams are conducted in all the aspects of the life, during a childhood, higher school, or even before getting a job (promotion).

Exam nerves are not something that only a person that has not prepared well will experience, in fact it is seen in people who have actually prepared well and are brilliant than others. People who prepare well for exams find themselves unable to answer the exam well, and experience a number of problems during the exam, starting from blank mind, shivering of hands, butterflies in stomach and so on. In the most extreme of cases people even faint. Imagine all this even after preparing well for the exam. So this means that those nerves erupted, were not because that you were not prepared, but for the pressure of achieving brilliantly in the exams. In fact this is due to the amount of expectations that your parents or loved ones give you. So one thing that is utter most important before preparing for the exam is to control those nerves that are going to arouse.

Many people try and avoid those nerves by relaxation techniques such as deep breathing, preparing well and doing every thing before the exam to avoid those nerves, all these techniques work to a certain extent or this can be stated as just the temporary calming of nerves. But if at all you are looking to eradicate the problem from your life ones and for all than you require hunt out the root cause and than eliminate it.

Exam nerves, we know that are stress related, exam stress this are the fundamentals of a persons state of mind. Your mind has started generating fear and worry during the exams. This adds to a person’s nervous state. So your mind is the root cause to all the problems. Now that you are aware that your mind requires help, you can go ahead and look for help from hypnosis. Why hypnosis? Because of its overall triumph over eradicating all mind related problems.

Hypnosis allows your mind to relax, relive that stress and anxiety that you experience during the examination, imagining how? Hypnosis captures your mind and takes it to a subconscious state this is where your mind is given all the positive aspects. So if you are looking for this incredible treatment you can get it very easily. All that you have to do is browse a certain website, download the mp3 content and start using it. This content consists of self-hypnotizing treatment you can conduct this in a quiet atmosphere. Many people that experience exam nerves have used this to overcome their problem so can you.

For more information on Exam nerves and Exam stress check the links.

Article Source: http://EzineArticles.com/?expert=Shanat_Kuphur

Technorati Tags: exam nerves, relaxation techniques, blank mind, exam stress, getting a job, deep breathing, root cause, butterflies, obstacle, stomach, extent, parents

By Tina Tessina

What we usually call worry is a continuous thought that keeps interrupting your mode of thought and that you find it hard to get away from. If it’s continuous and not focused on any one thing, we tend to call it anxiety. Worry drains and wastes your energy and makes you less likely to make good decisions. If you take that same energy you’re using running around in mental circles, and you do something productive with it, it’ll serve you better.

Late Night worry: Get out of the habit of using your brain as a memo pad. The best sleep aid I know is a pencil and paper by your bed to write down whatever is bugging you. If you’re worried about forgetting something, write it down. If you’re anxious about something you have to do, organize it with a written plan or checklist.

“What if” Worry. Fretting about what might happen? Figure out what you would do in case the hypothetical disaster occurs. Answer the what if” question factually. “What if I forget Susie’s Dr. Appointment?” Answer: “I’ve got a lot to do. I’ll start carrying a calendar with everything marked on it.”

Endless Replay Worry. If you regret something you said or something that happened, then figure out how you could handle that situation better next time. Practice it over and over until you feel confident you know what you’re doing. Obsessive thinking is common. If it’s interfering with your ability to function, get help. If obsessive thinking keeps you from leaving the house or working productively, or if you’re sleeping all the time, or not sleeping well, or it’s disrupting your relationships, then consult a trained therapist. As emotional problems go, obsessive thinking is simple to fix.

I often find myself worrying about a future I can’t predict, or things I haven’t done. Worry saps energy, and accomplishes nothing, so I’ve developed a method of dealing with worry that you might find helpful, especially when you cant sleep or if you’re anxious. Whenever you’re worried, follow these simple steps:

This exercise is especially effective when you can’t sleep or when you experience anxiety attacks. If you worry a lot, or obsessively think about future events and problems when you should be concentrating on other things, follow these simple steps:

1. Write it down. If you’re feeling anxious or worried, or you can’t stop thinking about some event that hasn’t happened yet, take a few moments to write down whatever is worrying you. If you can’t write it down, think it through carefully until you can clearly say what you’re worrying about. Clarifying your worries will stop the free-floating sensation of anxiety with no basis.

2. Evaluate. Think about the first item on your list. Ask yourself “Is there anything I can do about it now?” If you’re at home and worrying about the office, or if the problem won’t occur until next week or next year, you may not be able to do anything about it right now. Or, you may be worrying about a problem you can do something about, such as calling someone, or getting an estimate of costs, or making a doctor’s appointment to check out a worrisome symptom.

3. Do Something. If there is something you can do, do it. Sometimes, worry is a way to procrastinate. Often, worry is a way to keep a mental list going, as in “I’m worried that I’ll forget to bring the slides for the presentation tomorrow.”

If you’re worried that you may be fired, update your resume and call some agencies. You don’t have to take another job, but if there’s a real problem you’ll be prepared. If you’re at work worrying and about cooking dinner when you get home, write down a menu or a list of ingredients.

If you’re worried about a health problem, look up the illness or injury on the Internet, or call your doctor and ask some questions. If you’re worrying about how your presentation will go at work tomorrow, go over your notes and lay out your clothes for the morning.

Here’s an example: If you’re worried that the roof may leak the next time it rains, start making a list about what you can do about it. Your inner dialog may sound like this:

“The news said it was going to rain next week. I’m worried that the roof might leak.”:

“Call a roofing company and have them look at it.”

“I’m worried that a roofing company will charge me more than they should because I don’t know how much it should cost.”

“Call my brother, (or my neighbor, or my friend) who had his roof done, and ask him what it costs, and also if he liked the contractor he used.”

“Okay.”

When you reach this “okay”, it’s time to make the call, or, if it’s too late at night, make a note to call the next day.

4. Distract Yourself. When you’ve done what you can, or made your lists or notes, then distract yourself: Get busy doing something else, or read, or take a walk or a bath. Repeat the above steps every time you catch yourself worrying.

Author Bio:

Tina B. Tessina, Ph.D. http://www.tinatessina.com is a licensed psychotherapist in S. California, with over 30 years experience in counseling individuals and couples and author of 11 books, including It Ends With You: Grow Up and Out of Dysfunction (New Page); How to Be a Couple and Still Be Free (New Page); The Unofficial Guide to Dating Again (Wiley) and The Real 13th Step: Discovering Self-Confidence, Self-Reliance and Independence Beyond the Twelve Step Programs (New Page.) Her newest books, out from Adams Press in 2008: Money, Sex and Kids: Stop Fighting About the Three Things That Can Ruin Your Marriage and Commuter Marriage. She publishes Happiness Tips from Tina, an e-mail newsletter, and the “Dr. Romance Blog” http://drromance.typepad.com/dr_romance_blog and has hosted “The Psyche Deli: delectable tidbits for the subconscious” a weekly hour long radio show. She is an online expert, answering relationship questions at http://www.CouplesCompany.com and Yahoo! Personals, as well as a Redbook Love Network expert and “Psychology Smarts” columnist for First for Women.Dr. Tessina guests frequently on radio, and on such TV shows as “Oprah”, “Larry King Live” and ABC news

Article Source: http://EzineArticles.com/?expert=Tina_Tessina

Technorati Tags: dr appointment, obsessive thinking, pencil and paper, cant sleep, sleep aid, memo pad, emotional problems, simple steps, drains, late night, replay, susie, habit, circles, anxiety, disaster, brain, sleep, relationships, decisions

By Shirley Carton

Stress is the internal reaction to outer world pressures from circumstances and situations that we have absolutely NO control over NONE. Until Now!

By understanding and recognizing the relationship between the outerworld events that happen to you, and how your inner world reactions are to them, is the key to the control of stress.
I will explain both the reasons and the solutions with simplicity and clarity so that you can learn to manage your own stress with success.

Firstly, I will list the most common causes of stress with a number from one to one hundred this will determine how high your stress is.

The number is the scale of impact on your mind, your emotions, body, and soul. Your complete wellbeing is at risk if your total count is over 100.

1) The death of a spouse. ~ 100.

2)Divorce. ~75.

3)Marital Separation.~65
Time spent in jail. ~65
Death of a close family member.~65
Personal illness or injury.~65.
Constant battle with wieght~65.

4)Marriage adjustments~ 50.

5)Fired at work.~45.
Marital reconciliation.~45.
Retirement.~45.
Change in health of a family member.~45.

6)Pregnancy.~40.

7)Foreclosure of mortgage.~35.
Gain a new family member.~35.
Business readjustment.~35.
Change in your financial state.~35.
Death of a close friend.~35.
Change to new line of work.~35.
Increase in spouse Arguments.~35.
Mortgage over $200.00.~35.
Credit card debts.~35.

8) Change in responsibilities at work ~30.
Son or Daughter leaving home. ~30.
Trouble with in-laws.~30.

9) Outstanding personal Achievement.~25.
Spouse begins or stops work.~25.
Begin or end school.~25.
Change in living conditions.~25.
Giving up smoking or drinking.~25.
Trouble with your boss.~25.

10) Change in working hours or conditions.~20.
Change in residence.~20.
Change in schools.~20.

11) Change in social activities~ 20.
Change in church or church activities.~20.
Mortgage or loans less than $200.00.~20.
Change in sleeping habits, like shift work.~20.

Check the list and Add up your TOTAL stress over the past two years.=

If the total is over 100, you may already be experiencing some of the first warning signs of physical or mental disease.

Example, Pain, Lack of Energy, Sleeplessness, Headaches, Heartburn, High blood pressure, High cholesterol, Ulcers, Cramps, Indigestion, Reactive, Negative, Overly Emotional, Lack of Concentration, Loss of memory, Anxiety, Fearful, Quick to Cry, Angry, Excessive Worry, or Depression.

As soon as you have any of these symptoms, go back to the chart and find the cause.
Work on rectifying what is causing it before it becomes a serious illness.
Get to the root cause. STOP HERE, and seek a solution.

Recognize it. Admit it, Work on it, and Rectify it. Find the solution now.
Seek help if you cannot do it alone but please do it and take care of yourself.
The Positive thing about understanding this chart is that you can keep an eye on it and monitor yourself. It is an awareness chart.

IF THE TOTAL number is over 200 unfortunately, you may be already experiencing the second stages of excessive stress. Example, Physical Illness, Complete loss of confidence, Mental, or nervous breakdown,
Backaches, Diabetes, Stroke, Cancer, Multiple Sclerosis. Heart condition.

If you learn to monitor your stress levels by keeping your eye on this chart,
you can learn how to stay calm and peaceful through the difficult times.
Realizing that everything is temporary, You are only going through it.
There is a light at the end of the tunnel. Focus on the light.
Focus on the solutions rather than reacting to the problems.
To much Stress leads to much Distress.

Disease does not have a chance to take root in a body that is filled with Positive enthusiasm and vibrancy.
Disease does not have a chance inside a body whose mind is Positive.
Thinking only Thoughts of Health, Happiness, Joy, Abundance, Energy, Praise, Gratitude, Faith, Hope, and Love.
Positive thoughts can heal you.
Negative thoughts can literally kill you.
Choose to be positive all the time.
Wake up every morning and choose to have a positive attitude.
Choose to celebrate life and give thanks for it all the time.

Medical research seems to have proven that Stress causes breakdown of
the bodies natural immune system leading to many illnesses.

Change is the Key. Relax, Resolve Issues, Don’t Worry Be Happy.
See things as you want them to be-not as they are at this moment.

You create your reality by the way you think NOW. Think wellness.

Steps That You Can Take To Control And Manage Stress?

* Think positive, speak positive, act positive, have a positive attitude and positive intentions. The tongue of the wise brings healing. Love Heals.

Strong positive focused uplifting contributing thoughts bring forth strong positive focused uplifting contributing results.

Kind words are like honey, sweet to the soul and healthy for the body.

Weak and scattered negative contaminating thoughts bring forth weak and scattered contaminating negative results.

It is necessary to take a walk through the door into you own mind daily, to assess your thoughts.
How is your thinking?
Are your thoughts contributing and uplifting to your life, or are your thoughts killing you and contaminating your life?
If you are always thinking thoughts of “I am stressed” you are literally brainwashing yourself, and
you are creating more stress in your life.

The laws of attraction states, As you think so it becomes for you.

*Slow down and enjoy the natural beauty all around you. Walk on the beach, watch the sunsets,

Bird watch, Be still and listen to all the sounds of life.
This earth is crammed with heaven, so soak and bathe in it’s beauty.
We can choose to live in heaven on this earth. Alternatively, we can choose to live in hell on this earth. Life after all is just a series of continuous choices.
Choose to be grateful for the good things you have in your life.
Choose Peace. Choose Love. Choose Contentment. Choose to be Happy.

*Learn something new. Just for you. Something you have always wanted to do. Painting, Pottery, Learn to play the piano or the guitar. Learn to sing.
Learn to Write a Book. These type of hobbies are Meditation In Motion.
They strengthen your focus and concentration, mindfulness and memory.
They control your chaotic thoughts and draw you into a place of peace.

*Choose the music you listen to wisely. Choose music that soothes the soul, not music that will

bruise the soul. Music therapy has been extremely successful when played in hospitals, shopping center’s, and medical buildings.

*Relaxation, Deep Breathing, Prayer and Meditation, are food for the mind, body, spirit, and soul. Everyone should incorporate these practices into their lives. Create a regular regime and make it
a habit. 1 hour a day is recommended but even15 minutes a day will bring results.

The rewards are balance, synchronicity, and harmony.
All these techniques will assist you to SLEEP WELL.
A good restful sleep reduces stress.
Try having a bath with a drop of lavender oil in it.
Limit your light exposure in the evening.
Have a cup of chamomile tea.
Listen to peaceful music.
Try anything to relax yourself before you retire.
Do not watch murder shows on the television every night and expect to have a peaceful sleep.

*Do not react to every little thing.
Personal power comes from creating the desired peaceful solutions to every issue for all who are involved. There is a spiritual solution for every problem.
What boundaries do you set for yourself? We all need boundaries.
What lifestyle do you choose?
Make good wise choices.
Do not procrastinate.
Be committed, when you start something finish it.
Do not waste your time worrying.
The things you worry about may never happen.
Seek truth. What you think you know may not be so.
Self observe. Stop think and question before you make a decision.
Ask your self, ” what will I gain and what will I lose by making this choice?” Contemplate deeply.
Self-observation is an excellent exercise to incorporate into your life it helps with decision-making.

Learn to live the impersonal life, this sets you free.

*Use affirmations and visualizations all the time.
Visualize yourself Healthy, Happy, Successful, Prosperous, Grateful, and Loving, Enthusiastic, Vibrant, Peaceful and Contented.
As you think, so it will become for you.

Use Affirmations,
” I have absolutely nothing to complain about.”
” Every day in every way I am getting better and better.”
“Every cell in my body is healthy and vibrant.”
” I love my life and I learn from every experience.”

*Cleansing away all negatives and emotional blockages, like past hurts and unforgiveness.
This is essential in order to minimize your stress levels.
As long as you keep swimming in the murky dirty stagnant waters of yesterday, you will never see the future life, intended for you to live.
Choose to Live in Love and Forgiveness.
Hug people, Be kind, and Smile at people. Love people and Create laughter.
Make a wise decision and let all painful past events go. Throw them up to heaven. Let them go and let God take care of them for you.
Start fresh today.

Humour and laughter are extremely healing.
A good laugh every day helps to keep sickness at bay!
People have laughed there way to wellness.

* More tips to reduce stress.

1) Learn to say NO.

2) Do not try to be all things to all people all of the time.

3) Switch off and do nothing regularly.

4) Sometimes, leave things undone that ought to be done, and do not even
feel guilty.

5) Schedule some time for yourself to be alone.
Manage your time and Live each day as though it is your last.

6) Allow yourself to be untidy, boring, and unattractive at times.

7) We cannot reach perfection in one lifetime, but we can work towards it.

8) Become your own best friend rather than your own worst enemy.

9) Be thoughtful about other peoples opinions.
There are three sides to every issue. Yours, Theirs, and theCorrect one.
Take breaks from anything or anyone who leaves you feeling stressed.

10) Dream big Dreams, set goals and do not give up until you get there.

11) Choose to be around trustworthy, dependable people who can help you .
with complete confidentiality.

12) Feel the pain that drains your energy from you and find ways to eliminate them.
Where is the pain coming from,who and what pulls you down emotionally?
Take a break from them.

13) Be accountable for all your thoughts, words, actions, intentions, choices, and decisions.
Take responsibility for them and stop blaming other people for everything.

14) Eat healthy food. Small meals. Do not eat after 7pm. Drink lots of water.
If you cannot recognize where food originated from do not eat it. Eat fresh.

15) Grow up!. Some grown- ups still act like children. An adult child trying to teach a child is like
the blind trying to lead the blind.

16) Stop always buying and wanting more things. The more you have the more you have to maintain. This creates much stress.

Affirmation:” I now think speak and act positively and I love who I am.”

Self Observation Exercises help you to Discover where some of your Stress is coming from:

Answer these Questions and be truthful.

Are you happy and satisfied with your marriage, your family, your financial position, your physical, mental, and spiritual health?

Are you happy in your profession, your career, or your job?

Are you happy with your place of residence?

Which area is your greatest struggle and needs some changes?

When are you going to STOP doing what is not working for you?

How much longer are you going to struggle with the stress silently and what do you think the consequences will be?

Are you living in fear of change?

Is fear holding you back? Replace fear with faith. This works miracles.

How do you visualize your ideal life to be?

Are you at crossroads and do not know which way to go?

If you had the opportunity to pursue your ideal desired life, Where would you be? in addition,
What would you be doing?

Are you struggling with guilt or do you have a clear conscience?
A wise man once said.
“There is no pillow so soft as a clear conscience.”

It is a good thing to get all this out, write for and against lists,
write them repeatedly for quite some time. Writing is healing.
Writing is creative and can produce some astonishing results.
Writing and Contemplating deeply, will bring out the truth.
If you need help to make some changes, get some, do not procrastinate.

Happiness should never be subject to outside circumstances and situations.
Happiness is an inside spiritual choice. Choose to be happy!

Living in and with contentment and love is living in heaven. TRY IT.
The rewards are permanent Happiness and Peace
Life will start to flow with effortless effort. As it is meant to be.

Choose to celebrate life and give thanks for every part of it.
In this world we live with Good Stress, which is Motivating and Exhilarating,
in addition, we live with Bad Stress, which makes us sick.
Think of stress like tuning a guitar, if the strings are to tight they will SNAP, and if they are
to loose they will have no power.
Keep your eye on your stress levels. If they are high, find ways to reduce them.

Spend a few minutes everyday seeing, feeling, bathing, and soaking yourself in abundant vigorous vibrant energy. You can do this successfully in the shower. As the water falls onto your head, imagine an opening in it and feel the healing water washing and cleansing your inner and outer body.
See all the disease, pain, and discomforts flowing down the drainpipe.
I have had many testimonies of healings by doing this every time you shower.

Are you the steering wheel of your life or just the spare tyre?
The difference between your success or failure in your quest to eliminate your stress is THE WORK. You must be willing to work for freedom from stress.

We all have the power and the ability to create the life we desire.
Work on your stress by doing the work and you will see results very quickly.

Do not keep hoping the stress will go away, get off the train, and change your thinking.
Think peace, think health, think control, think change, think growth,
Have faith and belief in your ability to create the outcome that you desire.

Affirmation. ” I am peaceful and calm all the time because I choose to be.”

When you learn to control and direct your thoughts, then you can control your circumstances.

Take a leap of faith. Believe in yourself. Think success and prosperity.
Prosperity in your health in your relationships in your work and in your dreams and goals.

If you think, it is, it is.
If you believe, it will be, it will be.

You hold the keys in the palm of your hand. use them, you can walk through the door into NIVANA anytime you choose to, and you can take it with you everywhere you go, On the other hand, you can choose to live in constant stress.
IT IS YOUR CHOICE.

Human kindness washes stress away. Be kind to others and to yourself everyday.
I thank God night and day for being the wind beneath my wings.
All is well in my life and I am grateful….

Thank you for reading this self-help article, May I suggest that you forward it to anyone you know who may be struggling with life as it is for them right now. Be an angel to someone today.
For it is in giving that we receive.

Shirley Carton the co-creator of the Steps personal and Spiritual growth program. Shirley is a teacher of personal growth, meditation, and intuition. A spiritual mentor and the author of the comprehensive self-help manual “Discover the Power of Thoughts”. Your personal life coach in a book.
For more help with this issue, feel free to contact me. shirley@stepswa.com.au - or - visit our website http://www.stepswa.com.au or http://www.stepstransformation.com.au

Excerpt from my book ” Discover the Power of Thought” by Shirley Carton.

http://www.stepswa.com.au

Article Source: http://EzineArticles.com/?expert=Shirley_Carton

Technorati Tags: credit card debts, marital reconciliation, business readjustment, world pressures, causes of stress, marital separation, personal illness, death of a spouse, sleeping habits, personal achievement, shift work, leaving home, body and soul, family member, wellbeing, foreclosure, simplicity, clarity, emotions, pregnancy