Have you recently felt anxious? Your primary concern may be passing a difficult test or acing the finals with examinations right around the horizon. This is unquestionably a significant time in your life and for your career. However, many students experience far more stress than they can bear as a result of the expectation to do well. It is healthier to discuss your experience with someone you trust so that you may jointly find a solution rather than to fear or hide it.
What Should You Do If You're Nervous?
You frequently tend to lose focus in the present when you're concerned. You are either mired in tense recollections or more preoccupied with fears about the future. So how can you handle these emotions when they arise?
Let's examine some basic grounding techniques for reducing stress. By bringing your attention back to the present, this will assist you in controlling your worry.
1. Take a Deep Breath - One key relaxation technique is to pay attention to your breathing. Try the 4-7-8 breathing technique: while counting to 4, take a slow, quiet breath in through your nose, hold it for up to 7 counts, and then gently exhale through your mouth while counting to 8. Continue doing this until you feel at ease and more rooted.
2. Be Aware of Your Body
- Inhale through your nose for 5 full, deep breaths.
- Wiggle your toes while standing barefoot on the ground. Repeatedly curl and uncurl your toes. Focus for a moment and pay attention to the sensations in your feet.
- Repeatedly stamp your feet on the ground.
- Make fists with your hands, then let them go as if you were letting go of all your anxiety.
- Place both of your palms firmly together and maintain this posture for 15 seconds.
- Next, quickly rub your hands together. Consider how warm your hands are, and pay attention to the sound your palms create.
- For 5 seconds, stretch by raising your arms above your head as if you were reaching for the sky.
- 5 deep breaths, concentrating on the sensation
3. Engage Your Five Senses
Using each of your senses, employ the 5-4-3-2-1 grounding technique to take in your surroundings and help you refocus on the present. Try to pay attention to the minute things that your mind normally ignores, like the texture of your walls or the sounds of rustling leaves outside.
4. Make Use Of Your Mind
You can distract yourself from uneasy thoughts and feelings by engaging in mental exercises. This approach is available anywhere. To help you relax, try the following strategies:
- Start at 100 and count backwards by 7 — 100, 93, 86, 79, 72, 65, and so forth.
- List your closest relatives and friends along with their ages and favourite pastimes.
- Backwards-spell your name and the names of your favourite individuals.
5. Mind your own business
Make sure to take care of your body and mind while you're studying by eating well, getting enough sleep, and exercising frequently. Always keep in mind that tests are just a first step toward the prosperous future you deserve. There are several possibilities waiting for you to take advantage of them around the globe.
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