Dear All (especially John and others who might need to relax)
I recommend the guided meditation led by my teacher of many years - Ajahn Munindo (see Meditation Instructions here: http://aruno.org//index.php?option=com_content&task=view&id=269&Itemid=108 ). I've often found that his calming, soothing voice can help sleep problems (not what meditation is, of course, but if it helps...).
I'll let you decide whether this is too partisan to recommend to others (it is Theravadan Buddhism).
Lisa
Lisa Clughen
Senior Lecturer in Spanish and
Learning, Teaching and Academic Support Co-ordinator,
Nottingham Trent University,
School of Arts and Humanities,
Clifton Lane,
Clifton,
Nottingham,
NG11 8NS
Tel: 0115 848 3133
________________________________
From: learning development in higher education network on behalf of John Hilsdon
Sent: Wed 3/11/2009 16:36
To: [log in to unmask]
Subject: Re: Resources for overcoming exam anxiety
Dear Kim and everyone
I need to relax too!
Anyway, our student counselling service recommends the following for general stress-busting:
"It is unfortunately true that when we are at our most stressed it is also difficult to imagine finding the time and energy to do something about it. However it really is worth the relatively small amount of effort it takes to learn some relaxation techniques. Relaxation is a 'transferable skill' which will not only serve you well in exams, presentations or interviews but also at the dentist or in any other stressful setting, or as a way of helping you to get to sleep.
"The exercises themselves are deceptively simple but they do work. As you begin to achieve a relaxed physical and mental state, your heart rate will slow and the amount of adrenalin released into the bloodstream will decrease.
"There are many approaches to stress reduction through relaxation and no one method is right for everyone or in every setting. You may prefer to relax in a hot bath or to meditate, do yoga, tai chi or to swim. Here we are suggesting some physical relaxation techniques, some of which you can do in a public place without anyone guessing!
"Quick, on-the-spot relaxation:
"1. Sit up and back in your chair so that you feel firmly rooted, legs slightly apart, feet flat on the floor.
"2. Drop your shoulders while you take a deep breath, letting it out slowly. Close your eyes if it helps. Keep focused on your breathing and breathe in slowly to the count of four - hold to the count of four - breathe out to the count of four - pause to the count of four. Repeat in an even, comfortable rhythm. It can help to imagine yourself relaxing more each time you breathe in and the tensions flowing away with every out breath.
"3. Now slowly tense, hold and release the main muscle groups, working up through your body. Start with toes and feet; tense as much as possible, hold and release. Move on to calf muscles, thighs, bottom, stomach and upper body in the same way, paying particular attention to the upper back and shoulders, where we hold a lot of tension. Then work on your arms and hands. Finally, if you can (some places are just too public), screw up the muscles of your face and neck and release.
"4. After this, gently massage your neck and upper spine, then return to focusing on slow breathing and check back through your body for any remaining tension.
"5. Finally, check your seating position, drop your shoulders again and place your hands comfortably on your upper legs and concentrate on the sensation of warmth as it flows out through your hands.
"Learning to relax in this way can be invaluable if you get anxious in public places and need to sit somewhere to compose yourself - or for exam panic when it is well worth the 5 minutes to put your pen down and completely clear the scrambled thoughts from your brain!
"Deep relaxation, lying down:
"This is a slower version of the previous relaxation technique to practice at home at the end of the day. You might like to play some relaxing music to help clear your mind.
"Lie somewhere comfortable with a small pillow under your head and another under your knees. Focus on your breathing as before and slowly and deliberately repeat the sequence of tensing, holding and relaxing the muscle groups starting with the feet and working up through the body. You can now concentrate more fully on the tension in your neck and head. Lift your head up a little and stretch the neck muscles, holding them in tension before letting your head slowly back onto the pillow. Massage your face gently with fingertips, smoothing out the tension from the small muscles around the eyes and forehead.
"When you have completed this routine your whole body should feel heavy and relaxed. You may feel drowsy, allow yourself to rest quietly for a while.
"Relaxing the Mind:
"Are you still disturbed by worries and intrusive thoughts? If so you may like to find a way to also relax your mind. There are several techniques for clearing the mind and, again, no one method will suit all people.
"Some people benefit from developing an image of a familiar place which is associated with safety or tranquillity which they can call to mind when unwanted thoughts intrude.
"Another technique known to be useful is to allow any troublesome thoughts to be present in your mind without fighting them. Be aware of their presence, then deliberately switch your attention back to awareness of your relaxed physical state; check for any tension which has re-occured. Now return to thinking about the things that are worrying you and visualise them as a picture on a page, then gradually fade or reduce that image in your mind to a small dot. You may need to repeat the process several times; you are aiming to learn to remain relaxed even though there are also stressful factors in your life. Doing relaxation exercises once won't make you 'fit': learning to relax takes time and practice!
John Hilsdon
Head of Learning Development
Tel 01752 587750
-----Original Message-----
From: learning development in higher education network [mailto:[log in to unmask]] On Behalf Of Malone, Cathy
Sent: 11 March 2009 16:18
To: [log in to unmask]
Subject: Re: Resources for overcoming exam anxiety
I have had some good feedback from students who I have directed to the Hull site
http://www.hull.ac.uk/disability/dyslexia/semester1/organisation.html
There's quite a lot in there.
I have also seen students who were stressed because the Staying Calm workshop didn't work for them. & I think in some ways their
anxiety is a perfectly appropriate response to being unprepared for an exam.
There's also
http://www.ucc.vt.edu/stdysk/stdyhlp.html
I have asked students to have a look at these resources before meeting up for an appointment and it generally moves the conversation
on.
Hope this is of some use.
Regards
Cathy Malone
Sheffield Hallam
-----Original Message-----
From: learning development in higher education network [mailto:[log in to unmask]] On Behalf Of Kim Shahabudin
Sent: 11 March 2009 16:06
To: [log in to unmask]
Subject: Re: Resources for overcoming exam anxiety
Thanks for this David (and others who have replied to me directly).
I probably wasn't as clear as I should have been in the original email (end of term soggy brain). We do already offer various
resources to support students in preparing for exams (including workshops, study guides, relaxation exercises etc). What we lack
(and I don't currently have time to produce) is resources on things that students can actively do to help themselves - preferably
online so that I can provide a link on our website and they can access it at the time when they're anxious rather than waiting until
we have a free appointment for a one-to-one session.
So, what I should have asked is, can anyone recommend any online resources to help students overcome exam anxiety?
Thanks again,
Kim
________________________________
Dr Kim Shahabudin, Study Adviser & LearnHigher Research Officer
Room 107, Carrington Building, Whiteknights, University of Reading, RG6 6UA| ( 0118 378 4218|
: www.reading.ac.uk/studyadvice : www.learnhigher.ac.uk <http://www.learnhigher.ac.uk/>
________________________________
From: PARKES David J [mailto:[log in to unmask]]
Sent: Wed 11/03/2009 15:49
To: Kim Shahabudin; [log in to unmask]
Subject: RE: Resources for overcoming exam anxiety
Hi Kim, we introduced relaxation classes (brought someone in), she
produced a podcast etc and we allowed her to sell CDs - they were very
well received. We also ran how to perform workshops, time management,
understanding the question etc
Best wishes
David
David Parkes
Associate Director for Learning, Technology and Information Services
Information Services
Staffordshire University
College Road, Stoke on Trent,
Staffs ST4 2XS
Tel: +44 (0)1782 294369
Mob: 07917721684
Fax: +44 (0)1782 295799
E-mail: [log in to unmask]
-----Original Message-----
From: learning development in higher education network
[mailto:[log in to unmask]] On Behalf Of Kim Shahabudin
Sent: 11 March 2009 14:30
To: [log in to unmask]
Subject: Resources for overcoming exam anxiety
Hi folks,
Quick question - can anyone suggest resources for students on overcoming
exam anxiety - preferably including activities e.g. exercises?
Thanks in advance,
Kim
________________________________
Dr Kim Shahabudin, Study Adviser & LearnHigher Research Officer
Room 107, Carrington Building, Whiteknights, University of Reading, RG6
6UA| ( 0118 378 4218|
: www.reading.ac.uk/studyadvice : www.learnhigher.ac.uk
<http://www.learnhigher.ac.uk/>
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