Defeating Exam Anxiety
Exercise reduces our bodies’ stress reaction – a brisk walk aids concentration and increased blood flow assists memory. More demanding physical exertion is vital 3 to 4 times a week.
Good sleep supports memory and concentration, and 6 to 8 hours sleep is ideal. A “cat nap” during intense study periods, meditation, yoga and other relaxation techniques help memory and concentration.
The better the fuel you put in, the better your performance. A balanced diet includes protein foods, grains, dairy and fresh fruit and vegetables.
Anxious people take quick shallow breaths, usually high in the chest, which cause physiological reactions which in turn reduces oxygen to the brain and causes stress and fuzzy thinking, so...slow down your breathing (down to 10 to 14 breaths/minute). Breathe slowly and deeply; breathe in for three seconds, then out for three seconds; focus on pushing your diaphragm down and the abdomen out with each breath in…don’t lift your shoulders.
The UON Counselling website has reviewed and recommended app meditations for you to download: uonblogs.newcastle.edu.au/onlinecounselling/reviews/