Ahora que tantos de vosotros tenéis exámenes y trabajos que entregar, os dejo algunas "Relaxation Techniques" para poner en práctica:
Before the exam:
It helps to feel
as well-prepared as possible. As well as thinking about the subjects you are
revising, it can be useful to pay attention to practical aspects of the exam.
Find out where it is scheduled to take place and how long it will take you to
get there. It's a good idea to go and look at the room/building so that it feels
more familiar. Make sure you know the rules and regulations about what you can
take into the exam room etc.
Put yourself into a positive
frame of mind by imagining how you would LIKE things to go. Imagine yourself
turning up for the exam feeling confident and relaxed - try to picture it in as
much detail as possible. Rather like rehearsing for a part in a play, this can
replace negative, anxious thoughts with more positive ones.
In the exam:
Take a deep
breath in and a long breath out. Breathe in again and
straighten your back - as if someone were pulling a lever between your shoulder
blades. Look straight
ahead at something inanimate (the wall, a picture, the clock...) and focus your
mind on the positive thought 'I CAN DO this exam' as you breathe out.
Anxiety management techniques:
Thought-stopping technique
When we become anxious we
begin to have negative thoughts ('I can't answer anything', 'I'm going to panic'
etc). If this is happening, halt the spiralling thoughts by mentally shouting
'STOP!'. Or picture a road STOP sign, or traffic lights on red.
Use a
mantra
Derived from meditation, a mantra is a word or phrase which you repeat to
yourself. Saying something like 'calm' or 'relax' under your breath or in your
head, over and over again, can help defuse anxiety.
More info: http://www.brookes.ac.uk/student/services/health/exam.html
