Use SQ3R method for studying

I am pursuing BSc I year. I was doing well in studies all the while. Ever since this academic year has begun, my performance is going down. I am unable to concentrate on studies. I am always tensed and I get headache very frequently. I easily get distracted and get frustrated for no reason. I am bothered about my future. Please help me come out of this.

- Suresh, Gudiwada

Suresh, studying without concentration is like trying to fill a bucket with water when the bucket has a hole in its bottom. Concentration difficulties can be caused by medical, cognitive or psychological problems. Focus on other interests, worries, some physical or mental problems can also be the reason. Studying is difficult for some as they can't focus on one task for long period of time. Medical conditions like sleep problem, infections, depression etc. also may lead to poor attention and concentration.

To avoid this: - Find an appropriate study environment which is free from distractions like, mobiles, computers or music players. Avoid disturbances. - Set clear, meaningful, achievable, reasonable and time bound goals. - Prepare activity schedule and maintain proper time for everything. Don't multi task. - Take break after every forty to fifty minutes to avoid getting tired. - Free yourself from worries and develop positive attitude. Visualise stress free situations of your past and place yourself in those moments and be mentally ready to study. - Make notes and summaries of the main points you are studying. - Use the SQ3R method for reading:

1. "Survey" the book by skimming for titles, subtitles, captions, and anything else that could be important. 2. "Question"-turn all of the titles and subheadings into study questions to track your reading once you finish a chapter or section. 3. "Read" to find the answers to your study questions then answer any questions at the beginnings or ends of the chapter to make sure you learned what you needed to. 4. "Recite" your questions orally and try to answer them. Use notes from the text but be sure to re-state them in your own words. 5. "Review" the reading afterwards to keep it fresh in your mind for when you need. Relax. Do meditation, yoga or any other techniques to reduce your anxiety levels. Feel free to seek for professional help if all above are failed. Good luck for your future.

Expand social network to be more confident

I am a 19 years old. Though I have grown up, I depend on my mother even for things that I should be able to do by now. I request her to be beside me while studying. I get depressed and helpless when she goes out of station and often plead her not to go. I feel guilty for this but I am unable to control. Please help me. - Girija, Mahaboobnagar

Since birth children like to be with and depend on parents for everything. Children cling to mother and don't allow her to do household chores. But when they grow up, they slowly try to be independent and bend towards their friends. Though depending on parents for needs is natural, it is a bit more than usual in your case. Many social psychologists viewed dependency as a 'learned behavior' which helps to gratify one's emotional needs like attention, recognition, praise or approval. Neglecting or over protective parenting style, fear of rejection, feeling insecure, lack of training in life skills etc. may lead to such dependent behaviors. Beller (1959) stressed the role of anxiety in strengthening dependency. He suggested that parent's attention and presence gives relief from the feelings of threat of losing the attention.

To overcome you over A dependency, - Identify the aspects and thoughts that are behind your dependency (inferiority, need of approval etc.). Find out what truly lies on the other side of the fear or insecurity that is causing dependence. - When you identify the reasons and scope, develop new behavioral strategies to that encourage independent thinking, emotions and actions between you and your mother. - Expand your social network, and be active and involved in the group to develop. - Don't be fearful of your incompetence. Start taking small responsibilities and doing it independently. Don't feel low if you fail. Try to understand where it went wrong and do it again. Experiences make us mature and skilled. - Find out who really you are. Start loving yourself. This awakening simply liberates you and keeps you free of all the dependency. When you get a taste of how you independently experience life, you will be surprised. - Meditation to make yourself calm and relaxed. - If all fails, don't hesitate to take professional help and consult a psychologist.