{"id":279,"date":"2025-03-09T12:40:56","date_gmt":"2025-03-09T11:40:56","guid":{"rendered":"https:\/\/mustpalma.com\/?p=279"},"modified":"2025-03-09T12:42:15","modified_gmt":"2025-03-09T11:42:15","slug":"causas-identificar-ansiedad-examenes","status":"publish","type":"post","link":"https:\/\/mustpalma.com\/ca\/causas-identificar-ansiedad-examenes\/","title":{"rendered":"Tipus per Lidiar amb l&#039;Ansietat Davant els Ex\u00e0mens"},"content":{"rendered":"<p>Al llarg de la nostra vida ens enfrontem a nombrosos reptes. Un d&#039;ells s\u00f3n els ex\u00e0mens dins l&#039;\u00e0mbit educatiu, que ocupen gran part de la nostra inf\u00e0ncia i adolesc\u00e8ncia; per\u00f2 tamb\u00e9 ens enfrontem a determinats ex\u00e0mens durant la nostra vida adulta, com ara aquells per obtenir o renovar el carnet de conduir, en processos de selecci\u00f3 de personal, proves d&#039;aptitud f\u00edsica o davant de qualsevol oposici\u00f3.<\/p>\n<p>Tenir ansietat davant d&#039;aquestes situacions \u00e9s molt com\u00fa. \u00c9s una <strong><em>resposta emocional <\/em><\/strong>que es pot presentar mitjan\u00e7ant nerviosisme, preocupaci\u00f3 o temor davant d&#039;una situaci\u00f3 estressant o les conseq\u00fc\u00e8ncies del qual percebem com a amena\u00e7adors.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-281\" src=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad-500x500.png\" alt=\"\" width=\"334\" height=\"334\" srcset=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad-500x500.png 500w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad-300x300.png 300w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad-768x768.png 768w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad-150x150.png 150w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad-75x75.png 75w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad-480x480.png 480w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/dudas-ansiedad.png 948w\" sizes=\"(max-width:767px) 334px, 334px\" \/><\/p>\n<p>Les principals <strong><em>causes<\/em><\/strong> de l&#039;ansietat davant dels ex\u00e0mens s\u00f3n:<\/p>\n<ul>\n<li><em><u>Resposta fisiol\u00f2gica davant de l&#039;estr\u00e8s<\/u><\/em><em>:<\/em> davant d&#039;una situaci\u00f3 estressant, el cos activa el sistema nervi\u00f3s aut\u00f2nom, concretament el sistema simp\u00e0tic, que respon amb l&#039;alliberament d&#039;adrenalina i cortisol per preparar una possible resposta de \u201cfugida\/evitaci\u00f3\u201d. Aquestes hormones s\u00f3n les causants de s\u00edmptomes f\u00edsics, com ara l&#039;augment del ritme card\u00edac, la respiraci\u00f3 accelerada o la sudoraci\u00f3. Aquests s\u00edmptomes poden dificultar la concentraci\u00f3 i el resultat de lexamen.<\/li>\n<li><em><u>Trets de personalitat individual<\/u><\/em><em>:<\/em> ens referim a l&#039;ansietat com <em>tret<\/em> o com <em>estat<\/em>, \u00e9s a dir, hi ha persones que s\u00f3n propenses a percebre els ex\u00e0mens com una amena\u00e7a significativa (ansietat tret), i n&#039;hi ha que veuen els ex\u00e0mens com a proves puntuals que no els defineixen com a persones (ansietat estat). Els trets de personalitat influeixen en com percebem o afrontem certes situacions.<\/li>\n<li><em><u>Import\u00e0ncia atribu\u00efda a l&#039;examen<\/u><\/em><em>:<\/em> quan les persones consideren que un examen \u00e9s crucial per al futur acad\u00e8mic o professional, \u00e9s habitual que la resposta ansiosa s&#039;intensifiqui.<\/li>\n<li><em><u>Factors contextuals<\/u><\/em><em>:<\/em> si els ex\u00e0mens es fan en contextos altament competitius, o si hi ha expectatives elevades per part de familiars, la pressi\u00f3 pot contribuir a l&#039;increment de l&#039;ansietat.<\/li>\n<li><em><u>Estrat\u00e8gies per manejar l&#039;ansietat<\/u><\/em><em>:<\/em> l&#039;abs\u00e8ncia d&#039;habilitats i estrat\u00e8gies per fer front a l&#039;ansietat pot mantenir les persones dins d&#039;un \u201ccicle negatiu\u201d, en qu\u00e8 la disminuci\u00f3 del rendiment alimenti l&#039;ansietat en avaluacions futures.<\/li>\n<\/ul>\n<p>Et recomanem anar a un <a href=\"https:\/\/mustpalma.com\/ca\/\">centre de psicologia<\/a> per tractar aquest tipus de causes, perqu\u00e8 un professional sempre et pot ajudar a tractar aquest tipus de causes i similar.<\/p>\n<p>I si penses que necessites ajuda psicol\u00f2gica i no n&#039;est\u00e0s segur, et deixem aqu\u00ed les <a href=\"https:\/\/mustpalma.com\/ca\/claves-reconocer-necesitas-ayuda-psicologica\/\">10 claus per recon\u00e8ixer quan necessites ajuda psicol\u00f2gica<\/a>.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-282 alignleft\" src=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-activacion-fisiologica-200x500.png\" alt=\"\" width=\"264\" height=\"660\" srcset=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-activacion-fisiologica-200x500.png 200w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-activacion-fisiologica-480x1200.png 480w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-activacion-fisiologica-120x300.png 120w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-activacion-fisiologica-30x75.png 30w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-activacion-fisiologica-384x960.png 384w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-activacion-fisiologica.png 612w\" sizes=\"(max-width:767px) 264px, 264px\" \/><\/p>\n<p>D&#039;aquesta manera, les <strong><em>conseq\u00fc\u00e8ncies<\/em><\/strong> d&#039;un mal maneig de l&#039;ansietat poden afectar el rendiment, interferint en la capacitat de concentraci\u00f3, en la manera com es processa la informaci\u00f3, o en la recuperaci\u00f3 del coneixement durant l&#039;examen.<\/p>\n<p>Totes les persones experimentem ansietat en algun moment de les nostres vides, per\u00f2 tots els casos d&#039;ansietat s&#039;experimenten de la mateixa manera? Com expliquem a les causes, s\u00f3n diverses les variables intervinents en l&#039;ansietat, des dels trets de personalitat individual, el context en qu\u00e8 es genera o la import\u00e0ncia atribu\u00efda a l&#039;examen. Podem diferenciar, per tant, entre <strong><em>ansietat adaptativa i<\/em><\/strong> <strong><em>patol\u00f2gica<\/em><\/strong> depenent de la manera com l&#039;abordem.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-283\" src=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva-354x500.png\" alt=\"\" width=\"294\" height=\"416\" srcset=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva-354x500.png 354w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva-849x1200.png 849w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva-212x300.png 212w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva-768x1086.png 768w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva-53x75.png 53w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva-480x679.png 480w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/ansiedad-adaptiva.png 1007w\" sizes=\"(max-width:767px) 294px, 294px\" \/><\/p>\n<h2><strong><em><br \/>\nQuan hem de sol\u00b7licitar ajuda professional?<\/em><\/strong><\/h2>\n<p>Totes les persones som lliures de sol\u00b7licitar ajuda si percebem que una situaci\u00f3 ens supera, o si creiem que no tenim totes les eines necess\u00e0ries per abordar una situaci\u00f3 determinada, per\u00f2 com es pot observar al quadre, l&#039;ansietat patol\u00f2gica pot interferir negativament no nom\u00e9s sobre la nostra qualitat de vida i funcionament diari.<\/p>\n<p>Per fer un abordatge adequat de l&#039;ansietat que ens provoquen els ex\u00e0mens, el\/la <a href=\"https:\/\/catalinacalafat.com\/\" target=\"_blank\" rel=\"noopener\">professional de la psicologia<\/a> implementar\u00e0 les estrat\u00e8gies seg\u00fcents:<\/p>\n<p>1) <em><u>avaluaci\u00f3 individualitzada<\/u>,<\/em> per identificar les causes que generen ansietat en el context dels ex\u00e0mens<\/p>\n<p>2) <em><u>psicoeducaci\u00f3<\/u><\/em>, sobre la naturalesa de les emocions, els principals components de l&#039;experi\u00e8ncia emocional, i els patrons de resposta apresos que s&#039;activen quan experimentem ansietat<\/p>\n<p>3) <em><u>entrenament en consci\u00e8ncia emocional<\/u><\/em>, per aprendre a identificar les pr\u00f2pies reaccions i respostes emocionals, enfocant-se en el present sense intentar suprimir les emocions, fins i tot si s\u00f3n desagradables, i evitant judicis de valor sobre les mateixes<\/p>\n<p>4) <em><u>flexibilitat cognitiva<\/u><\/em>, que parteix de l&#039;acceptaci\u00f3 que hi ha diferents perspectives respecte a la situaci\u00f3 que s&#039;est\u00e0 vivint<\/p>\n<p>5) <em><u>evitaci\u00f3 de les emocions provocades per l&#039;emoci\u00f3<\/u><\/em>, per recon\u00e8ixer els patrons d&#039;evitaci\u00f3 emocional i les conductes desadaptatives que sorgeixen com a resposta a l&#039;emoci\u00f3<\/p>\n<p>6) <em><u>consci\u00e8ncia i toler\u00e0ncia davant les sensacions f\u00edsiques<\/u><\/em>, on es realitzar\u00e0, de manera gradual i repetida, una exposici\u00f3 amb prevenci\u00f3 de resposta davant les sensacions f\u00edsiques que ens provoca l&#039;ansietat, amb l&#039;objectiu d&#039;augmentar la toler\u00e0ncia al malestar i disminuir l&#039;activaci\u00f3 fisiol\u00f2gica<\/p>\n<p>7) <em><u>prevenci\u00f3 de recaigudes<\/u><\/em>, per tal de mantenir els aven\u00e7os aconseguits fins al moment, i per gestionar possibles desafiaments posteriors.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-285 aligncenter\" src=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/terapia-psicologica-fases-500x281.png\" alt=\"\" width=\"544\" height=\"306\" srcset=\"https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/terapia-psicologica-fases-500x281.png 500w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/terapia-psicologica-fases-300x169.png 300w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/terapia-psicologica-fases-768x432.png 768w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/terapia-psicologica-fases-133x75.png 133w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/terapia-psicologica-fases-480x270.png 480w, https:\/\/mustpalma.com\/wp-content\/uploads\/2025\/03\/terapia-psicologica-fases.png 968w\" sizes=\"(max-width:767px) 480px, 544px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Bibliografia consultada.<\/strong><\/h3>\n<p>Bausela Herreras, E. (2005). Ansietat davant els ex\u00e0mens: avaluaci\u00f3 i intervenci\u00f3 psicopedag\u00f2gica. <em>Educa<\/em>, <em>9<\/em>(31), 553-557. <a href=\"https:\/\/ve.scielo.org\/scielo.php?script=sci_arttext&amp;pid=S1316-49102005000400017\">https:\/\/ve.scielo.org\/scielo.php?script=sci_arttext&amp;pid=S1316-49102005000400017<\/a><\/p>\n<p>Gonz\u00e1lez, CP, Mart\u00ed, CM, &amp; Torres, GH (2020). Aplicaci\u00f3 individual del tractament transdiagn\u00f2stic a un cas generalitzat d&#039;ansietat. <em>Ansietat i estr\u00e8s<\/em>, <em>26<\/em>(1), 9-13. DOI: <a href=\"https:\/\/www.elsevier.es\/es-revista-ansiedad-estres-242-articulo-aplicacion-individual-del-tratamiento-transdiagnostico-S1134793719300442\" target=\"_blank\" rel=\"nofollow noopener\">10.1016\/j.anyes.2019.12.002<\/a><\/p>\n<p>Pinargote Mac\u00edas, EI, &amp; Caicedo Guale, LC (2019). L&#039;ansietat i la relaci\u00f3 en el rendiment acad\u00e8mic dels estudiants de la carrera de Psicologia de la Universitat T\u00e8cnica de Manab\u00ed. <em>Espirals revista multidisciplin\u00e0ria de recerca cient\u00edfica, 3<\/em>(28). <a href=\"https:\/\/www.redalyc.org\/articulo.oa?id=573263327006\" target=\"_blank\" rel=\"nofollow noopener\">https:\/\/www.redalyc.org\/articulo.oa?id=573263327006<\/a><\/p>\n<p>Sairitupac Santana, S., Varas Loli, RP, Nieto-Gamboa, J., Silva Narvaste, B., &amp; Rodriguez Taboada, MA (2020). Nivells d&#039;ansietat d&#039;estudiants davant de situacions d&#039;ex\u00e0mens: Q\u00fcestionari CAEX. <em>Prop\u00f2sits i Representacions<\/em>, <em>8<\/em>(3). <a href=\"http:\/\/dx.doi.org\/10.20511\/pyr2020.v8n3.787\" target=\"_blank\" rel=\"nofollow noopener\">http:\/\/dx.doi.org\/10.20511\/pyr2020.v8n3.787<\/a>.<\/p>\n<p>Bou Tobar, RA, Barrera, SM, Ramos Rodr\u00edguez, BR, &amp; Vel\u00e1squez Gordillo, AI (2019). Sensitivitat Ansiosa i Afecte Negatiu: Model transdiagn\u00f2stic per a s\u00edmptomes ansiosos i depressius. <em>Revista de Psicologia (PUCP)<\/em>, <em>37<\/em>(2), 583-602. <a href=\"http:\/\/dx.doi.org\/10.18800\/psico.201902.009\" target=\"_blank\" rel=\"nofollow noopener\">http:\/\/dx.doi.org\/10.18800\/psico.201902.009<\/a><\/p>\n<p>Toro, R., Garc\u00eda-Garc\u00eda, J., &amp; Zald\u00edvar-Basurto, F. (2020). Cap a un model transdiagn\u00f2stic integrador de la psicopatologia externalitzant. <em>Acci\u00f3 Psicol\u00f2gica<\/em>, <em>17<\/em>(1), 73-90. <a href=\"https:\/\/dx.doi.org\/10.5944\/ap.17.1.25831\" target=\"_blank\" rel=\"nofollow noopener\">doi.org\/10.5944\/ap.17.1.25831<\/a><strong> \u00a0 <\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Al llarg de la nostra vida ens enfrontem a nombrosos reptes. Un s\u00f3n els ex\u00e0mens dins de l&#039;\u00e0mbit educatiu, que ocupen una gran part<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>","protected":false},"author":1,"featured_media":280,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-279","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Las Causas Principales de la Ansiedad en los Ex\u00e1menes | Must Palma<\/title>\n<meta name=\"description\" content=\"\u00bfTe ha pasado alg\u00fana vez que est\u00e1s en la \u00e9poca de ex\u00e1menes y sientes una ansiedad incontrolable y no sabes el motivo ni su posible soluci\u00f3n?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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