STUDENTS CAN REDUCE EXAM STRESS

When studying for exams students are normally under a lot of pressure and commonly confonted with exam stress. Exam period is extremly stressful for many students and some of them are so stressed that they undeperfom, but this doesn't occur because the lack of their abilities but because they have to cope with high level of exam stress. They are under a pressure of possible failure, or unsuccess which results in underperformance.

CAUSES OF EXAM STRESS

Exam stress is result of many causes, student emotions combined with their thought and several other factors can create high levels of exam stress. Thre of the most common factors are Competition, Negative Thinking and Low Self Confidence. Competition This is important factor that can result in exam stress because during that period there is more competition amongst students. This might be because the results of exam will play important rule in acceptance for higher levels of education. Higher exam results can also ensure prolonging or getting new scholarship and other potential consequences of failing exam or achieving lower scores than other students can create exam stress. Negative Thinking Be positive and avoid negative thinking.nNegative taughts that occur during exams are important factor that causes exam stress. You shouldn't think how difficult is the exam, how long is the study literature , how hard it is to acquire all the neccessary knowledge or how failure will result in less prosperous future. Start thinging on the positive side of the situation and evaluate what are the advantages of passing the exam not dissadvantages of failure. Only by positive thinking and focus on our goals we can reduce the pressure of exam stress and in some cases even prevent it from evolving. Lack of Self Confidence This is probably one of the main factors that cause exam stress as well as other types of stress. It means that student dosen't percive his skills and capabilities good enough to be able to pass the exam. Low Self Confidence comes from the subjective belief of person about who they are, this belief is usually result of fear that student has about the inability of passing the exam because the lack of knowledge. Therefore it is important for student to get higer self confidence and become imune to this important cause of exam stress.

SO HOW CAN THE STUDENT REDUCE EXAM STRESS?

First of all every individual has to work on self confidence, if you have high self confidence then you are less susceptible to exam stress. Remember the power comes from within you and when you will think that you are capable of passing the exam reduction of stress will occur. Second you have to start thinking positive and eliminate the negative thoughts. Be focused on your goals and stop being concentrated only on problems and potential negative consequences of failing the exam. The last proposition is to stop thinking how strong is the competition but try to focus on your self first. Start thinking how are you prepared for the examination and what are your skills. If your skills are good enough and you are prepared for examination the competition factor will be less important and examination stress at low levels.

Most students experience significant amounts of stress, but with all of the activities and responsibilities that fill a students schedule, its sometimes difficult to find the time to try new stress relievers to help dissipate that stress. Thats why weve compiled the following list of stress relievers that are most appropriate for students: relatively easy, quick, and relevant to a students life and types of stress. Theyll help you to function at your best, and enjoy the journey. 1. Power Naps Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. Youre less productive, you may find it more difficult to learn, and you may even be a hazard behind the wheel! Learn more about the effects of sleep deprivation and the value of the power nap; for busy students, its a must! 2. Visualizations This one is easy, effective, and can help you to do better in school. Visualizations can help you calm down, detach from whats stressing you, and turn off your bodys stress response. You can also use visualizations to prepare for presentations, to stress less and score higher on tests by vividly seeing yourself performing just as youd like to. Learn more about how to use guided imagery and visualizations to reduce stress and prepare for success. (see yourself doing well) 3. Exercise One of the healthiest ways to blow off steam is to get a regular exercise program going. Students can work exercise easily into their schedules by doing yoga in the morning, walking or biking to campus, or reviewing for tests with a friend while walking on a treadmill at the gym. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more. 4. Breathing Exerc When your body is experiencing a stress response, youre often not thinking as clearly as you could be. A quick way to calm down is to practice breathing exercises. These can be done virtually anywhere to relieve stress in minutes, and are especially effective for reducing anxiety before or even during tests, as well as during other times when stress feels overwhelming. Learn more about how to practice breathing exercises. 5. PMR Another great stress reliever that can be used during tests as well as before bed (to prepare for sleep), or at other times when stress has you physically wound up, is something called Progressive Muscle Relaxation, or PMR. This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. Learn more about PMR. 6. Music A convenient stress reliever that has also shown many cognitive benefits, music can help you to relieve stress and either calm yourself down or stimulate your mind as your situation warrants. Students can harness the benefits of music by playing classical music while studying, playing upbeat music to wake up mentally, or relaxing with the help of their favorite slow melodies. Learn more about why and how music is a great stress reliever, and how to use music for stress management. 7. Staying Organized Its a fact that clutter causes stress, and can decrease productivity and even cost you money! Many students live in a cluttered place and even have cluttered study areas, and this can have negative effects on grades. One way to reduce the amount of stress that you experience as a student is to keep a minimalist, soothing study area thats free of distractions and clutter. Its worth the effort! 8. Eat Right

You may not realize it, but your diet can either boost your brain power or sap you of mental energy! While a healthy diet isnt generally thought of as a stress management technique or a study aid, it can actually function as both! Read more on the consequences of a poor diet, and learn how to relieve stress with a healthy diet. It takes virtually no extra time, and can keep you from experiencing diet-related mood swings, light-headedness and more. 9. Self Hypnosis Students often find themselves getting very sleepy (like when they pull all-nighters), butall kidding asideself hypnosis can be an effective stress management tool and a power productivity tool as well. With it, you can help yourself release tension from your body and stress from your mind, and plant the seeds of success in your subconscious mind with the power of autosuggestion. Learn how to use self hypnosis for stress management now. 10. Positive Thinking and Affirmations Did you know that optimists actually experience better circumstances, in part, because their way of thinking helps to create better circumstances in their lives? Its true! The habit of optimism and positive thinking can bring better health, better relationships, and, yes, better grades. Learn how to train your brain for more positive self talk and a brighter future withaffirmations and other tools for optimism. (Dont know if youre an optimist or a pessimist? Take this quiz!)

RELAXATION TECHNIQUE 1: BREATHING MEDITATION FOR STRESS RELIEF

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. Its easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
Practicing deep breathing meditation

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.
RELAXATION TECHNIQUE 2: PROGRESSIVE MUSCLE RELAXATION FOR STRESS RELIEF

Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tensionas well as complete relaxationfeels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And

as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.
Practicing progressive muscle relaxation

Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles. Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below.

Loosen your clothing, take off your shoes, and get comfortable. Take a few minutes to relax, breathing in and out in slow, deep breaths. When youre relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose. Stay in this relaxed state for a moment, breathing deeply and slowly. When youre ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release. Move slowly up through your body, contracting and relaxing the muscle groups as you go. It may take some practice at first, but try not to tense muscles other than those intended.

Progressive Muscle Relaxation Sequence

The most popular sequence runs as follows:

1. 2. 3. 4. Right foot* Left foot Right calf Left calf 5. Right thigh 6. 7. 8. 9. Left thigh Hips and buttocks Stomach Chest 10. Back 11. Right arm and hand 12. Left arm and hand 13. Neck and shoulders 14. Face

* If you are left-handed you may want to begin with your left foot instead.
RELAXATION TECHNIQUE 3: BODY SCAN MEDITATION FOR STRESS RELIEF

A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.

Practicing body scan meditation

Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing , allowing your stomach to rise as you inhale and fall as you exhale. Breathe deeply for about two minutes, until you start to feel comfortable and relaxed. Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes. Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort. Move your focus to the fingers on your right hand and then move up to the wrist, forearm, elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp. When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself. After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary.

For a guided body scan meditation, see the Resources section below.
RELAXATION TECHNIQUE 4: MINDFULNESS FOR STRESS RELIEF

Mindfulness is the ability to remain aware of how youre feeling right now, your moment-tomoment experienceboth internal and external. Thinking about the pastblaming and judging yourselfor worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation. Meditations that cultivate mindfulness have long been used to reduce overwhelming stress. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.
Practicing mindfulness meditation

Key points in mindfulness mediation are:

A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.

A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a crosslegged or lotus position. A point of focus. This point can be internal a feeling or imaginary scene or something external - a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes. An observant, noncritical attitude. Dont worry about distracting thoughts that go through your mind or about how well youre doing. If thoughts intrude during your relaxation session, dont fight them. Instead, gently turn your attention back to your point of focus.

RELAXATION TECHNIQUE 5: VISUALIZATION MEDITATION FOR STRESS RELIEF

Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether its a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery. To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen settingthe sound of ocean waves if youve chosen a beach, for example.
Practicing visualization

Find a quiet, relaxed place. Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing. Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you caneverything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; dont select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you. If you are thinking about a dock on a quiet lake, for example:

Walk slowly around the dock and notice the colors and textures around you. Spend some time exploring each of your senses. See the sun setting over the water. Hear the birds singing. Smell the pine trees. Feel the cool water on your bare feet. Taste the fresh, clean air.

Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present. Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session. This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses.
Take a deep breath because there is something you need to know. Ongoing research has shown that proper breathing can be an intelligent way to respond to chronic fatigue, high blood pressure, stress and other ailments - no health club membership required. Each one of us takes about 20 000 breaths a day. Still, the influence of breathing on human health goes largely unnoticed. Only a few people realize that shallow breathing is linked to stress, sub-par mental performance, fatigue and increased risk of heart disease. However, breathe correctly and you will be able to release tension and improve your physical and mental wellness. The importance of deep breathing Deep breathing raises levels of oxygen in our blood and presents a wide range of benefits for our health. "If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly", says internationally acclaimed alternative health icon Dr. Andrew Weil. Take a look and discover how deep breathing can transform your health:

Lowers blood pressure Relieves emotional issues, including stress and tension Improves the quality of sleep Raises our energy levels

Helps break down salt

Improves circulation

Helps to promote weight loss

Improves athletic performance

Pay attention to the way you breathe - it may be one of the most important things you can do for your health. A study led by Arthur Craig, PhD at St. Joseph's Hospital and Medical Center even suggests that a controlled breathing at a slowed rate can significantly reduce feelings of pain. Are you a shallow breather? Try this simple exercise You can reverse your body's natural reaction to stressful situations by practicing deep breathing exercises. Here is a simple, yet effective exercise you can try right away to embrace the wisdom of taking a deep breath:

Allow yourself to be free of distractions for at least ten minutes

Inhale for 6 seconds

Hold your breath for a count of 18

Exhale for 12 seconds

Repeat at least 10 times - twice a day

Watch how you feel

When you breathe slowly and consciously, your body reacts in many positive ways. Without oxygen there is no life. It is a key element of life force and an invaluable aid to peak performance, life extension and perfect health. Are you getting enough of it?

Learn more: http://www.naturalnews.com/030813_deep_breathing_stress.html#ixzz1zFsJ2HOH