Juusstt Breeaatthhh…:)
So it seems this coming Friday is mid-semester which means mid-terms are around the corner which means some of us might be starting to experience some stressful symptoms.
Just breath…and read this ARTICLE on Mindfulness during exam time.
And you’re welcome:) You got this!
Thoughts?
Never heard of body tapping and body scanning until now but they sound like they are worth trying before taking an exam! I’ll have to try these out beforehand but usually the breathing technique works wonders for me. Thank you!!
I have heard of the simple breathing technique before, and it works at least for me anyway. I think we get so caught up in thinking about our exams that we forget to breathe. With this technique, it helps slow down your heart rate and you can immediately feel the tension and stress leaving your body. I have never heard of the body scan or the body tapping, but I am curious to see if they work. They sound interesting. The body tapping technique seems like it would help because you are focusing on certain areas of your body and not so much the stress. Thank you for these tips and I am looking forward to trying them.
This article and concept are great reminders, especially during this time of the semester! I have looked into mindfulness before, and I enjoy practicing it in my own life. While the article mentioned multiple methods, I find breathing, gratitude, and movement to provide the most impactful methods for me, personally. Using my body through dance helps me to feel grounded and aware of the world around me. Listing things I am grateful for helps me to stay positive and reciprocate thankfulness. Lastly, breathing helps me to remain present and calm my body during stressful times. I have been using breathing practices of mindfulness lots recently and have noticed a positive difference in my life.
My mom always told me to take a deep breath when things started getting stressful. I never knew it was to calm your heart rate or that the heart rate can be associated with anxiety and nerves. That being said, all the recommendations except the tapping seem like good ideas for me. I usually make sure to take a nice long walk at the end of each week and just unwind. I especially love doing that this time of year when the leaves are changing colors, and the animals are out and about preparing for winter. I don’t know that tapping is really something I have ever heard of, or think will work. I honestly tried it after reading, and I just felt awkward. That being said, some people may really enjoy it. Overall, it’s important to find something calming and relaxing to do during stressful weeks to calm down and focus. Great article.
The body scanning method is a new one for me! I have heard of doing a similar technique that is often used during shavasana, at the end of a yoga session, where you work your way from toe to face tensing up various muscles and relaxing them one at a time. This one has been successful for me personally so I will have to give body scanning a try! I used to do body tapping a lot and it is really good to help draw your attention back to the present if you struggle with anxiety. I was always taught to go through the grounding exercises at the same time. My favorite is sensory observation where you take a moment to name 5 things in your present surroundings that you notice. For example, right now, my room is a perfect temperature, my salt lamp is still dimly lit, it isn’t very bright in my room, the on light of my record player stand is green, and my robe is very soft. It’s a nice way to focus in on the moment to ensure you’re not missing out! The breathing techniques are always a classic as well with one of my favorites to do before bed being the Wim Hof Method. Overall, I love these techniques and incorporate a few of them into my day-to-day.
I love this post. Honestly, the fact that a professor cares about the mental health of students is admirable, thank you for that. Something I like to do to relax on these stressful days is go for walks. To me, walking regularly helps reduce depression and anxiety, even improving my quality of sleep. Going for a leisurely walk is incredibly therapeutic and helps to manage better long-term symptoms like those already mentioned. Also, spending time outdoors improves my mood and overall mental well-being, so combining it with physical activity is even better. Certainly, you can also meditate while you walk, which is something I do very often. As you walk you reflect on various aspects of your life and it could even be easier to meditate in this way as you are closer to nature, it is just you and your thoughts.
While these mindfulness and breathing techniques are definitely worth a try, I think one simple way to reduce anxiety during stressful times is to establish a routine. Establishing a regular sleep and meal schedule is so important to fuel our bodies as college students. I think that the sterotype of college students who stay up all night studying and live off of caffeine can be very harmful to students health and can also make us more stressed. In my routine, I set aside time for me to wind down before I go to sleep. During this time I read or watch TV, floss, and sometimes even fold my laundry. These are easy tasks that help me shut my brain off and transition from stressful academic work to relaxation and sleep.
I do the breathing exercises as much as possible. I was taught that it was called “box breathing” but I am not sure why. I totally see the value in the body scanning and will be giving it a try. While reading the article, I found myself doing the body scanning without even intentionally setting out to do so. It showed me that I was holding stress in my shoulders and jaw….super interesting. I live in this body for some reason, I forget to do something as simple as check in on it. Helpful!
This article provides practical mindfulness techniques to manage stress, particularly during exam periods, which is great for this time in the semester. Focusing on breath, with a simple 2-1-4 count, effectively calms the mind and body, while easy physical activities like walking or yoga promote relaxation, which is something I know and often do. The body scan technique encourages a deeper connection with oneself, helping to release tension, while body tapping can alleviate anxiety. I haven’t thought about this one. These strategies not only enhance focus but also foster a sense of well-being. Integrating such practices into my daily routine hopefully might empower me to approach exams with a calmer mindset, ultimately improving my performance and overall mental health.
College can be very stressful, especially with midterm exams. This article offered some great methods for calming nerves and managing stress. I have tried the breathing technique before and it has always been useful to me. The body scanning method is something that I have never heard of but I will have to give it a try next time I am feeling tense and stressed. One thing that always helps me is moving my body. Sometimes going for a walk and stretching can release built up tension and help me clear my mind. I really enjoyed this article and I’m sure it will be useful for all of us!
Midterms are definitely a stressful point of the semester, especially when taking a significant amount of classes, as instead of one test, you can have four or five. Upon examining the article, I found that all these methods seem effective in combatting stress and promoting mindfulness during midterms. I really like the article’s mention of simple breathing techniques, especially as working with autistic kids, we encourage and teach a wide variety of coping skills, and it is interesting to see how they are not only useful for them, but for everyone else as well. One of my favorite breathing techniques is called square breathing, where you inhale for four seconds, hold your breath for four seconds, exhale for another four seconds, and then hold your breath for another count of four. However, we also do another coping skill called “Lemon Squeezes,” which is essential in letting out stress through physical acts, such as squeezing a stress ball. I love to see how all of these techniques are effective in reducing stress!
Midterms can be pretty stressful, but they also come as a relief, signaling that we are already halfway through the semester. It’s a pivotal point that helps us push through. Engaging in breathing exercises can be incredibly helpful, providing our bodies with a means to relax and find calm. In a way, focusing on our breath can bring peace and tranquility to our minds.