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Author picture ThalmayrSabine Thalmayr is a hypnotherapist.She is a medical psychotherapist (licensed under the Heilpraktikergesetz, since 2008), relaxation educator, hypnotherapist and state-certified business economist. All texts by Sabine Thalmayr.

This is how stage fright and exam anxiety arise: Recognize and overcome blackouts

Sudden blackouts are a big problem for many people. But how do they come about? And what can you do about it?

Blackout

Relaxation in the brain

Since you want to avoid a blackout in the future at all costs, it is
It is important that the assessment in the brain, which takes place at lightning speed, is relaxed and only signals natural stage fright.

That's why the composition of the brain cocktail is so important and you have a direct influence on it. In truly life-threatening situations, on the other hand, one can be happy when fear protects you by putting one on autopilot.

Do yourself something good

This happens, for example, when a cyclist drives across the street without looking around, because then every car driver brakes in seconds without thinking, thinking is switched off and the protective reaction is switched on. In an exam situation
on the other hand we don't need that.

The more one succeeds in recognizing what is important and what one can do to be good in order to remain relaxed, one will find that fear does not have to work against one, but can even work for one.

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Everything a matter of the angle of view

Because everything is a matter of perspective and that is what matters
so that you can feel better and better. If you are ready, you can agree to a truce with stage fright and test anxiety, or even better, ideally, make some kind of friendship pact with her.

Humor is important. Quite simply for the following reason: Whenever you can smile or even laugh, you will not be afraid, because fear and laughter are mutually exclusive.

How stage fright and blackouts arise: Messenger substances signal stress

But what exactly happens in stage fright? In stage fright mode, you may start to sweat and your heart may start to beat faster. Can you cope with this emotional state?

In the moment of stage fright you are under enormous pressure and stress and a lot of messenger substances are released, which you are initially ready to perform
do it and bring it into focus, but also every human being
through a subjective perceived negative assessment
be able to incapacitate their own situation.

Exam anxiety goes far beyond stage fright and comes with it
to deal with a "felt" or "subjectively perceived" threat in which the organism reacts and thinking takes a back seat.

The subjective threat

Is the situation really that threatening? The consequences for some can be called
to be perceived as threatening if you get a bad grade or even fail. In fact, there is always a plan B, and very often a second
Chance.

If you sleep a few nights, or look back after a few weeks, you often can not understand why you were so panicky.

The door to something new

Not infrequently opens just what has not worked, a door to something else that you would not have imagine can.

Wolfgang for example,
a student who really wanted to study law, but
to which he has the Numerus Clausus (admission restriction
due to the minimum grade point average),
he studied business administration.

Often the alternative is better

In retrospect he was really happy because
his friend who overcame the hurdle through the NC
had and studied law, dropped out because of it
was too dry for him.

After dealing with his
Having entertained a friend, he couldn't find Jura either
so worth striving for and with that the subject was off the table.

Is the bottle half-full or half-bodied?

The question is whether you can change the external circumstances that can change permanently. And the answer is NO at first.

When the sun shines, the sun shines and when it rains
then it rains. You can feel bad all day because of the bad weather, but that doesn't change anything. The weather doesn't care whether you laugh or cry.

You know the comparison, a half full bottle either
to be regarded as half empty or half full? It's similar with the perspective from which you can see your situation.

Away with the time robbers: what brings energy and fun

So what if you decide from today on the perspective that brings energy, joy and fun instead of the energy-consuming, sad and negative perspective?

Changing your perspective means being on the winning side in the future
and not on the losing side. And that has to do not only with the grades that come out, but simply with your attitude.

Main Feature Self-confidence

I am happy about every student and student who manages to pass through a test successfully and confidently.

When the inner mood barometer points the pointer to sunshine, things are much easier. With a tendency towards exam anxiety, however, the barometer falls in a matter of seconds like a falling low and you are caught in the program: "Houston, we have a problem".

The all-in-one mix in the brain

The art, then, is to prevent this exceptional state from becoming incapacitated. In simple terms, one should positively influence his brain chemistry.

Like a cocktail made up of several liquids, we remove the organism-threatening alcohol and turn our brain chemistry into a non-alcoholic all-in-handle mix that lets you think in a relaxed and focused manner.

The fear can carry us far away

Sometimes the fear comes on very quietly and
sometimes it comes all of a sudden and powerful and
completely absorbs us.

It can carry us far away from the here and now, because it wants to know that we are safe (dissociation: a change from the subjective perspective to an objective perspective from above: “bird's eye view”. Example: In the event of a trauma, it can
be that soul parts leave the body. Because of that
the person is then not right in the here and now).

The fear reports to us as if it wanted to say: “Pass
up to here and no further "or" stop, do that
don't ”or“ don't do that, it might hurt ”. the
Fear is a signal, a light buoy or a lighthouse
in the dark that wants us, if we were a ship,
run safely into port.

Fear as a warning sign

The fear wants to say by triggering the signal: “Hey man, I'm worried
you!" She compares experiences and situations from the past with the current situation and in the event of danger, she prefers to report earlier rather than too late - and that's a good thing.

Yesterday I saw the third episode of the movie "The Terminator" with Arnold
Schwarzenegger. Do you know the scene when he comes to earth stark naked?
and looking for a suitable piece of clothing among the many people in a bar?

Like the Terminator

The viewer is allowed to look through the computer-controlled view for a few minutes
See a terminator and experience how he measures, calculates and scans the individual limbs of people from top to bottom in order to find a suitable item of clothing.

After a while, the corresponding target person is found with a suitable clothing size and the terminator's onboard computer triggers and announces: fitting garment found.

The brain as a scanner

It's similar with your brain, only that it is
Instead of matching items of clothing, look for similar threatening situations from the past.

Or even remembering what the parents said as a warning
to have. Do memories and situations go together
and build on the old feeling, then the brain loosens
Alarm off and when the situation is very threatening
it can even lead to panic.

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