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Avoidance and anxiety

Learn how to overcome avoidance and anxiety to achieve success as a student. Find helpful tips and strategies to tackle tasks and manage anxiety.

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Avoidance and anxiety

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  1. Avoidance and anxiety Connie Richardson Carpe Diem Counselling and Coaching Carpe Diem Counselling and Coaching - seize the day ... today!

  2. Three blog posts to date: https://www.carpediemperth.com.au/tips-for-preparation-for-uni/ https://www.carpediemperth.com.au/tips-for-uni-part-2-studying/ https://www.carpediemperth.com.au/tips-for-uni-part-3-assignments/ Context: posts for students Carpe Diem Counselling and Coaching - seize the day ... today!

  3. Upcoming: revision/exams Follow: Facebook, Carpe Diem Counselling and Coaching More information: https://www.carpediemperth.com.au/ Context: posts for students Carpe Diem Counselling and Coaching - seize the day ... today!

  4. Examples: • Stopping going to class because you’ve failed a test • Not going to consultations near the exam • Having a panic attack when it’s time to do homework • Drawing up complicated revision timetables to avoid actual revision • Cleaning your house/rearranging your closet to avoid doing an assignment Avoidance Carpe Diem Counselling and Coaching - seize the day ... today!

  5. Procrastination: the avoidance of doing a task that needs to be accomplished Some reasons: • Low boredom/frustration tolerance • Rebellion • Anxiety Procrastination Carpe Diem Counselling and Coaching - seize the day ... today!

  6. Avoidance of the anxiety-provoking task helps to keep the anxiety and its consequences (discomfort) out of sight in the short term BUT It makes it worse in the long term! Avoidance and anxiety Carpe Diem Counselling and Coaching - seize the day ... today!

  7. For example: Adam is concerned that he can’t understand accounting and is worried that he’ll fail his exam. Whenever he thinks about accounting he feels physical and emotional discomfort. So he avoids thinking about it, avoids going to tutorials in case he’s asked a question and concentrates on his other subjects. He goes on to fail the unit. Avoidance and anxiety Carpe Diem Counselling and Coaching - seize the day ... today!

  8. The failure reinforces Adam’s fear of accounting and reinforces his physical symptoms and emotional discomfort. The avoidance can also lead to secondary discomfort i.e. he beats himself up about the fact that he’s avoiding the task. Avoidance and anxiety Carpe Diem Counselling and Coaching - seize the day ... today!

  9. Experience panicky feelings • Avoid anxiety-provoking task • Panicky feelings go away • Conclude that avoidance removed the panic BUT • The panicky feelings would have gone away by themselves … (and in the meantime you’ve failed your exam!) The avoidance delusion Carpe Diem Counselling and Coaching - seize the day ... today!

  10. The solution Carpe Diem Counselling and Coaching - seize the day ... today!

  11. Tackle the emotional discomfort (by doing the thing that makes you anxious) • Realise that you can cope • Deal with the problem that you’re avoiding Side benefit: • Internalise a coping attitude to emotional discomfort and setbacks The solution Carpe Diem Counselling and Coaching - seize the day ... today!

  12. Calming the fight or flight response Breathing Grounding techniques Start writing achievement cards (and update regularly) Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  13. Process: • Identify the issue and worst outcome • Identify what you want • Identify possible options • Choose one • Break plan into small steps • Review the outcome Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  14. Process: • Identify the issue and worst outcome • Can’t understand subject … Will fail exam ... Will confirm view of myself as stupid • Don’t know to start with my assignment … Will miss deadline/fail unit … Will confirm view of myself as stupid Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  15. Process: • Identify the issue and worst outcome • Identify what you want • Need to know enough to pass • Need to get a first draft down by Sunday so that I can edit it Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  16. Process: • Identify the issue and worst outcome • Identify what you want • Identify possible options • Talk to lecturer • Get a private tutor • Work with a friend • Negotiate an extended deadline Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  17. Process: • Choose one: consider pros and cons • Lecturer: free but unavailable • Private tutor: costs money but time efficient • Friend: support, but scheduling conflicts • Extend: more time but clash with future commitments Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  18. Process: • Choose one • Break plan into small steps Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  19. Process: • Choose one • Break plan into small steps • Review the outcome • Consider not just the outcome of the problem you were avoiding but how you feel about the fact that you dealt with it. Tackling the problem Carpe Diem Counselling and Coaching - seize the day ... today!

  20. Get help: • Lecturer/academic staff • Student services/counsellor at Uni • Samaritans 13 52 47 or 1800 198 313 • Website: www.carpediemperth.com.au Thanks for listening and good luck! Conclusion Carpe Diem Counselling and Coaching - seize the day ... today!

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