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Relaxation techniques from the Advice and Counselling Service

Monday 8 May 2017

Relaxation sounds like it’s the sort of thing that should come naturally when in fact many people struggle to notice how stressed they actually feel until things start to go wrong. Even when we recognise that we are feeling stressed we often don’t know what the mind and body need in order to relax. Students often tell us that they have stopped a lot of their regular activities in order to focus on exams, studying and revision and find themselves feeling more and more stressed. Unsurprisingly there is a connection. Having regular time away from your studies, exercising regularly, eating properly, getting enough sleep and seeing your friends are all ways we relax. If you stop all these activities you will feel more stressed. Although it can seem counter-intuitive, it’s actually more important to maintain these things during stressful periods, such as exams, or amid lots of deadlines. The trick to fitting it all is to plan any revision or coursework thoroughly. To help you do this the university offers help via the Students’ Union, academic support within your department, the learning development unit and through peer support. The PASS mentoring scheme can be helpful for first and second year students too. There’s even advice from the NHS on managing exam stress.

Here are some things you may find helpful and some books that go into the subject in more detail. Good Luck.

Quick Relaxation Techniques

This exercise describes several ‘quick-release’ techniques which can be done almost anywhere.
But first, here are some pointers that apply to all the exercises that follow:

  • Get as comfortable as possible. Some of these exercises can be done while waiting in the doctor's office or at some other time when there is nothing to do but wait. It is not necessary to lie down to do them.
  • Remain passive. Just watch your mind work. Whatever thoughts come to mind are okay. Do not work at it, just let it happen.
  • Take note of all sounds in the environment and let them pass.
  • Focus inward on breathing as a natural, easy process.

Whole body tension:

Tense everything in your whole body; stay with that tension, and hold it as long as you can without feeling pain.
Slowly release the tension and very gradually feel it leave your body.
Repeat three times.

Visual Imagery:

Open your imagination and focus on your breathing.
As your breathing becomes calm and regular, imagine that the air comes to you as a cloud – it fills you and goes out. You may imagine the cloud to be a particular colour.

Eye fixation:

With your head level and your body relaxed, pick a spot to focus on (eyes are open at this point).
When ready, count five breaths backwards. With each breath allow your eyes to close gradually.
When you get to number one, your eyes will be closed. Focus on the feelings of relaxation.

Counting ten breaths backwards:

Allow yourself to feel passive and indifferent, counting each breath slowly from ten to one.
With each count, allow yourself to feel heavier and more relaxed.
With each exhale, allow the tension to leave your body.

Shoulder shrug:

Try to raise your shoulders up to your eyes.
Hold for the count of four.
Now drop your shoulders back to a normal position.
Repeat three times.

Shoulder rotation:

Rotate your shoulders back, down and around, first one way, then the other.
Do one shoulder, then the other.
Now do both at the same time.
Note: This is also good for back, arms, and neck.

Cat S-T-R-E-T-C-H:

Stand – feet slightly apart.
Take a deep breath as you stretch arms over your head.
Slowly exhale as you lean forward, bringing arms and head down.
Do slowly and gently five times.

Meditation:

Alone in a quiet place, get as comfortable as you can. Then focus on a repeated word or phrase such as "calm" or "let it go," silently reciting it with each exhale.  Let other thoughts, feelings and images drift away. Practice for 10 to 20-minute sessions.

Activities and hobbies:

A warm bath, good book, or soothing music are excellent ways to counter stress. In fact, any hobby which absorbs your undivided attention will help you attain peace of mind.

Bibliotherapy

You may be aware that there are loads of self-help books about stress and relaxation. Here’s a few relevant titles that are available in the Self Help collection which is part of the teaching collection on the Ground Floor of Mile End Library.

INGHAM, Christine

Panic attacks, what they are, why they happen and what you can do about them

 

Thorsons; New edition (6 Nov 2000)

Very informative, packed with information about what is happening during a panic attack and what you can do to stop them      

978-0007106905

MADDERS, Jane

Stress and Relaxation, A Practical Guide to Self-Help Techniques

Vermilion; New edition (6 Mar 1997)

Full of physical and psychological tips and insights on practical  ways you can learn how to relax

978-0091815141

JEFFERS, Susan

Feel the Fear and Do it Anyway

Vermilion; (4 Jan 2007)  

A classic- thought provoking and practical. Jeffers helps the reader to understand how fear gets in the way and how to allow yourself to feel scared and still do what you need to do.

978-009190707

MARGO, Sammy

The Good Sleep Guide

Vermilion (27 Mar 2008)

Helpful, short and practical guide to help you get a good night’s sleep!

978-0091923488

ACRES,
David

 

How to Pass Exams without Anxiety: Every Candidate's Guide to Success

 

 

How To Books Ltd; 4th Revised edition (Sep 1995)

Classic text on the subject- loads of practical tips and advice

 

978-1857031744

TOIBIN, Lucy

A Guide to Uni Life

 

Trotman; 1 edition (26 Aug 2009)
What to expect, and what to do about it if things don’t feel right…

 

1844552160

PERRY, ANDREA

Isn't It About Time? How to Overcome Procrastination and Get on with Your Life

Worth Publishing (20 Feb 2002)

Practical and supportive guide to dealing with procrastination.

978-1903269039

FIORE, Neil A.

The now habit : a strategic program for overcoming procrastination and enjoying guilt-free play

 

Jeremy P Tarcher; Rev Ed edition (23 Mar 2007)

Most of us procrastinate from time to time- if it’s getting your down or you realise you can’t relax as  result this book could really help

1585425524

FOWLIE, Julie  &  SMALE, Bob

How to Succeed at University: An Essential Guide to Academic Skills and Personal Development  

SAGE Publications Ltd (30 Mar 2009)

Informative and supportive book about managing the challenges of student life.

978-1412947176

WILLIAMS, M & PENMAN, D

 

Mindfulness: A Practical Guide to Finding Peace in a Frantic World

 

 

 

Piatkus Books (5 May 2011)

A general introduction to the idea of Mindfulness and how to incorporate it into everyday life. Includes a CD and an 8 week
meditation programme for dealing with the frantic world in which we live.

1405509074

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