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5: Managing exam anxiety

Technique 2: Relaxation

Here are three relaxation techniques, which you can use before and during the exam.

A relaxation exercise

This is an exercise that can be done during an exam without drawing attention to yourself, or disturbing others.

1 Pull in stomach muscles tightly. Hold for a count of five. Relax.
2 Clench fist tightly. Hold for a count of five. Relax.
3 Extend you fingers. Hold for a count of five. Relax.
4 Grasp below seat of chair. Pull up for a count of five. Relax.
5 Press elbows tightly into side of body. Hold for a count of five. Relax.
6 Push foot hard into floor. Hold for a count of five. Relax.

Adapted from David Acres (1987) How To Pass Exams Without Anxiety

The emergency stop technique

This exercise is an emergency relaxation technique to counteract panic and the build up of tension.

  1. Say sharply to yourself STOP! (aloud if the situation permits).
  2. Breathe in and hold your breath for a moment before slowly exhaling. As you do so, relax your shoulders and hands.
  3. Pause for a moment, then breathe in slowly again and hold. This time, as you breathe out relax your forehead and jaw.
  4. Stay quiet for a few moments, then go on with what you were doing, moving slowly and smoothly.

Adapted from Jane Madders (1988) Stress and Relaxation

A breathing exercise

  1. Breathe in slowly through your nose for a count of eight. As you breathe in, imagine you are filling your stomach / abdomen area first, and then your chest.
  2. Hold this breath in for as long as it is comfortable.
  3. Expel the air out through your nose for a count of eight, expelling the air from your abdomen upwards through your chest.
  4. Refrain from taking another breath until it becomes uncomfortable, and then repeat the process again.

Taped material

There are many useful tapes on relaxation. See Section 6 for full details.

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