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Stress and anxiety can be debilitating especially
when it comes to exam time, stress can appear differently from person
to person with symptoms appearing as irritability, the inability to concentrate,
headaches or in the extreme form of panic attacks. Here are some tips
and strategies to help deal with one of the most stressful periods in
a student's life, exams:
* Develop a positive attitude towards exams
* Try to wash away any pessimistic thoughts
* Remind yourself of your previous positive experiences
* Put any past failures into perspective
* Aim to stay in control of your thoughts and feelings
* Look for new ways of coping with stress
Some of the more popular methods of dealing with stress and anxiety
are
* Meditation
* Yoga
* Visualisation
* Relaxing with friends
* Managing your time more successfully
* An exercise and diet plan
* Create ways to solve your problems
Relaxation techniques
The mini pause
This routine takes just a few seconds and can be done anywhere at anytime.
* Take a deep breath and try to shut out any distractions
* Take breaths in slowly through your nose and back out through your mouth
for the count of 5 seconds
* Straighten your spine and feel your stomach lift
* Feel your muscles relax and let your limbs become heavy
* Repeat the breathing pattern for as long as you want
* Slowly let your breathing come back to a normal pattern
The mini break
This will take around 5 minutes to complete
* Make sure you are sat comfortably with no distractions, feet flat on
the floor and hands held loose in your lap
* Make sure that your spine is straight and hold your head in alignment
with your spine
* Slowly close your eyes and begin to breathe slowly in and out
* Starting with your feet relax your muscles, feel them growing heavier
as you continue deep breathing
* Work up your leg to your hips then start again with your other foot,
feeling all tension leave your muscles as you work up your body
* Continue working up with your hands and arms
* Be aware of your breathing and your muscles becoming totally relaxed
* Concentrate on your mouth, chin, nose, the muscles in your face, relaxing
them all the way up to your forehead
* Continue breathing in slowly and deeply for as long as you need
* When you are ready slowly open your eyes and focus
You can practice either of these relaxation techniques whenever you feel
stressed or anxious; the mini pause is excellent just before taking an
exam and the mini break before you leave the house for your exam.
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