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Relaxation techniques97


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Relaxation techniques97

  1. 1. Relaxation Techniques
  2. 2. Relaxation Techniques <ul><li>No matter how well the information is stored, retrieving information from a person’s memory is the key to becoming successful as a student </li></ul><ul><li>Often a student who becomes stressed out or anxious can have a problem remembering what they had learned </li></ul><ul><li>In order to help a you as a student relax, you review the following relaxation techniques </li></ul>
  3. 3. Relaxation Techniques <ul><li>The following is a plan for relaxation (Twining, 1991) </li></ul><ul><ul><li>Step one: Tighten your right fist; feel the tension build. Now release the fist and let it go limp; feel the relaxation </li></ul></ul><ul><ul><li>Do the same for the following in this order </li></ul></ul><ul><ul><ul><li>Left fist </li></ul></ul></ul><ul><ul><ul><li>Right arm </li></ul></ul></ul><ul><ul><ul><li>Left arm </li></ul></ul></ul><ul><ul><ul><li>Eyes, teeth, jaw </li></ul></ul></ul><ul><ul><ul><li>Stomach </li></ul></ul></ul><ul><ul><ul><li>Legs </li></ul></ul></ul><ul><ul><ul><li>Calves </li></ul></ul></ul><ul><ul><ul><li>Body </li></ul></ul></ul>
  4. 4. Relaxation Technique <ul><li>#2 Technique for relaxation and positive self talk just before taking a test </li></ul><ul><ul><li>Position yourself comfortably in a chair </li></ul></ul><ul><ul><li>Close your eyes and breathe deep from your stomach </li></ul></ul><ul><ul><li>Focus on breathing, exhaling slowly </li></ul></ul><ul><ul><li>As you exhale let go of all the tension and negative thought </li></ul></ul><ul><ul><li>Notice how relaxed you are </li></ul></ul><ul><ul><li>Imagine yourself in the classroom taking the test </li></ul></ul><ul><ul><li>See yourself being comfortable in class, breathing comfortably and think positive thoughts </li></ul></ul><ul><ul><li>Tell yourself that you have done everything possibly can and are prepared for the exam </li></ul></ul>
  5. 5. Relaxation Techniques <ul><li>#2 </li></ul><ul><ul><li>See yourself reading each question, one at a time, slowing moving through each test question </li></ul></ul><ul><ul><li>Take a moment now to experience how calm and regular your breathing is and how confident you feel </li></ul></ul>
  6. 6. Relaxation Techniques <ul><li>Last Minute Relaxation Techniques </li></ul><ul><ul><li>Close your eyes and tense every muscle in your body </li></ul></ul><ul><ul><li>Start with your neck and move all the way down </li></ul></ul><ul><ul><ul><li>Shoulders </li></ul></ul></ul><ul><ul><ul><li>Arms </li></ul></ul></ul><ul><ul><ul><li>Stomach </li></ul></ul></ul><ul><ul><ul><li>Legs </li></ul></ul></ul><ul><ul><ul><li>Feet </li></ul></ul></ul>
  7. 7. Relaxation Techniques <ul><li>Keep all the muscles tense while you move down the body </li></ul><ul><li>Inhale as each muscle is contracted and hold your breath for just a few seconds and them exhaling slowly </li></ul><ul><li>After all the muscles are tense, hold them tight for a few seconds and then starting with your toes slowing relax them </li></ul>