Hello sir/mam, I am having a lot of tension nowadays. I'm not able to focus on my studies because of tension. I'm in college and I'm doing b.a 1st year. Please tell me how can I get rid of my tension. I'll be grateful of your help. thank you yours sincerely

Dr. Sajeev KumarGeneral Physician34yrs exp

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Feeling tension, is a common complaint and often without any reason people get tensed. Proper mind control by doing mediation is a very useful method and have to follow many steps as described here to be a safe and predictable person for those around you at work and at home, it is essential that you are able to maintain your composure when you feel like your 'buttons' are being pushed. This strength will help you to achieve your goals in business as well as your goals for your personal relationships. 1. Share negative emotions only in person or on the phone. E-mails, answering machine messages, and notes are too impersonal for the delicate nature of negative words. What feels like a bomb on paper may feel like a feather when delivered in person. 2. Pepper your responses with the phrase, "i understand" this phrase will support your goals when the tension is high and you need to find common ground to form compromises or agreements with the other party. 3. Take notice when you feel threatened by what someone is saying to you. Resist the temptation to defend yourself or to "shut down" the other person's communication. It will take this kind of discipline to become an open, trusting communicator. 4. Practice making requests of others when you are angry. It is often much more useful to make a request than to share your anger. For example, if the babysitter is driving you crazy by leaving dirty dishes in the sink, it is better to make a request of them than to let your anger leak out in other ways such as by becoming more distant. 5. Try repeating the exact words that someone is saying to you when they are in a lot of emotional pain or when you disagree with them completely. This mirroring technique can keep both the speaker and the listener 'can notered' in a difficult conversation, especially when the attitude of the person doing the mirroring is to gain understanding of a different point of view. 6. Take responsibility for your feelings to avoid blaming others. Notice when 'blame shifting' begins to leak into your speech. "i feel angry when you are twenty minutes late and you don't call me" is much better than, "you make me so mad by being late. 7. Learn to listen to the two sides of the conflict that you are in as if you were the mediator or the counsellor. If you can listen and respond in this way you will bring peace and solutions to the conflict more quickly. For example, in response to an employee's raise request, you might say, "on the one hand I understand that you really need the raise, and on the other hand I represent the company, whose funds are very scarce at this time. Is there a way that I can work on your compensation package that does not involve cash? Here, the mediator's point of view can look for the creative compromise that takes into account the limits and the needs of both parties. 8. Take a playful attitude towards developing the skill of emotional self-control in high conflict situations. You could view maintaining self-control in a tense, angry conversation as an athletic feat. You could also view developing this skill as similar to working out at the gym with weights - the more that you use your self-control muscle the bigger it will grow and the easier it will be to remain calm when tension is great. 9. Wait a few days to cool down emotionally when a situation makes you feel wild with intense feelings, such as rage. As time passes, you will be able to be more objective about the issues and to sort out the truth about the situation more clearly. 10. Make a decision to speak with decorum whenever you are angry or frustrated. If you give yourself permission to blow up, people will not feel safe around you. They will feel that you are not predictable and will carry 'shields' when they are near you. The fear and walls of others will not support your goals for success in relationships or at work. If you feel excessive sleep or tiredness/ head spinning or vertigo like feeling you have to make sure you have no anaemia or hypothyroidism by doing a blood cbc & tsh and inform me directly 10 study tips to improve your learning study tip 1: underlining underlining is one of the simplest and best known study tips. It?s easy to highlight the most significant parts of what you?re reading. One key sentence per paragraph and a few important phrases here and there. You can only retain a certain amount so it?s best to retain the most important information. Study tip 2: make your own note and taking notes is one of the most widespread study skills out there. Essentially the aim of note-taking is to summarise lectures or articles in your own words so you can easily remember the ideas. Study tip 3: mind mapping a good mind map can save you many hours of study and further consolidate your knowledge for your exams. Mind maps are an extremely versatile tools. They can be used for brainstorming, outlining essays or study topics and for general exam preparation, examtime offers the ability to create mind maps quickly and easily which makes them the ideal tool when it comes to exams. Study tip 4: flash cards:- using theseare a particularly effective method of learning when trying to assimilate different facts, dates, formulas or vocabulary. Subjects such as history, physics, maths, chemistry, geography or any language are made much easier if you incorporate flashcards in to your study. Study tip 5: case studies sometimes it can be difficult to grasp the implications of some theories. This is where studying case studies can be a big help. Case studies can help you visualise a theory and place it in a more familiar and realistic context. This is especially useful in business or law subjects. Study tip 6: quizzes are an excellent way to review study notes in the weeks and days before an exam. Quizzes can show where your strengths and weaknesses are, so it allows you to focus your efforts more precisely. Moreover, if you share your study quiz with your classmates and test each other as much as possible you can discover even more details and areas you may have overlooked. So before any exam, make sure you create and share a bunch of different quizzes with your friends. Study tip 7: brainstorming this is another study technique that is ideal for studying with friends and/or classmates. Brainstorming is a great way to expand every possible idea out of any topic. Just get a bunch of friends together and shoot the breeze, there are no wrong answers when brainstorming ? just talk and capture the ideas, you can review afterward. Study tip 8: mnemonic rules mnemonics are especially useful when memorising lists and sets. Mnemonics rules basically work by associating certain concepts with other concepts that are more familiar to us. There are many different ways to make mnemonics and these can be individual to the person. Study tip 9: organise your study one of the most effective study skills is also one of the most often overlooked; this is organising your study. Creating a time tablegives you goals and a time in which to achieve them. Having a study timetable as you study is greatly motivational study tip 10: drawing many people find it easier to recall images rather than text that is why they are better able to memorise concepts if they associate them with pictures or drawings. If you find answer helpful please click on ?helpful? tab for knowing my efforts are useful.  

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