Tests and Exams are an
integral part of a student’s life.
Here is a guide to coping up
and dealing with ‘exam stress’- notwithstanding the test preparedness of a
student. We would like you to absorb and incorporate these invaluable tips at
the earliest possible in your student life – as the techniques listed herewith
are hand-selected and proven beyond doubt. The proven techniques, would in all
respects, enable you to perform to the best of your abilities and come out
trumps – whenever you happen to be in ‘test/exam’ mode.
Diaphragmatic Breathing (Deep Breathing)
A proven and effective
relaxation technique is- diaphragmatic breathing. In a matter of a few breaths,
you can quickly relax your entire body, and convert your anxiety to exam
crushing focus. Irrespective of your level of test preparedness-this technique
is worth trying.
Follow these steps to practice
deep breathing:
1.
Sit quietly, close your eyes,
and make sure your spine is straight.
2.
Place one hand on your chest
and one hand on your abdomen.
3.
Take long, slow, deep breaths
through your nose; imagine air filling first your abdomen and then your lungs.
The hand on your abdomen should rise with your breathing; the hand on your
chest should move slightly at the end of your inhale.
4.
Hold your breath for a second
or two.
5.
Exhale slowly. As you exhale,
visualize all your anxiety morphing into attention enhancing focus with your
breath.
6.
Continue this exercise for 1-2
minutes or until your breathing becomes rhythmic and comfortable.
7.
The purpose of this activity is
to develop a process for relaxed breathing that can be used during any
stressful situation to harness your nerves
Progressive Muscle Relaxation
Progressive muscle relaxation is another proven
technique that can provide an immediate lessening of symptoms – related to
anxiety. It is a great way to eliminate the tension and anxiety that
accumulates in specific muscle groups throughout your body. To practise
progressive muscle relaxation follow the steps listed below.
1.
Tense the muscle groups in a
particular part of your body. For example, you might stretch out your legs,
point your toes, and tighten your calves. This will tense all of the muscle
groups in the lower part of your body.
2.
Keep the muscles tensed for a
few seconds as you slowly and deeply inhale, exhale, and then inhale again.
3.
On the second exhale, release
the muscles that you had previously tightened. As you release the muscles,
visualize all of the tension in these muscles flowing out of your body. These
muscles are now very calm. Take your time to notice the calmness now found in
your muscles.
4.
Breathe deeply for at least two
long, slow breaths. Continue to focus on the calm and relaxed feelings now
found in your muscles.
5.
Repeat steps 1-4 with different
muscle groups. To ensure that you progressively relax all of your muscles, it
might be a good idea to relax your muscles from toe to head. Begin with your
leg muscles (as described above), and follow your legs with your chest and
abdomen (arch your back and tighten your stomach muscles), your arms
(straighten your arms and clench your fists), your neck and shoulders (raise
your shoulder toward your ears), and finally your face (first tighten the
muscles around your mouth and cheeks, and then tighten the muscles in your
forehead). At the end of the exercise, all of your muscles should be relaxed
and tension free.
Continue to periodically
practise progressive muscle relaxation until you are able to quickly and easily
eliminate the tension in your major muscle groups. This practice will
facilitate your ability to instantaneously reduce your muscle tension on test
day.