Relaxation seminar aids students with test anxiety

by Norma Rodriquez, feature editor

 

Students across college campuses around the world suffer from some sort of test anxiety.To some, it’s just a few jitters before an exam. But to others, it’s a problem that is the determining factor of whether an exam or course is passed or failed.

According to information collected by the University of Cincinnati, the psychological effects of test anxiety are excessive feelings of fear, disappointment, anger, depression, uncontrollable crying or laughing, and feelings of helplessness. The behavioral effects are fidgeting, pacing, substance abuse, and avoidance. Cognitive effects include racing thoughts, 'going blank', difficulty concentrating, negative self-talk, feelings of dread, comparing yourself to others, and difficulty organizing ones thoughts.

To overcome this, counseling sessions are held to help students perform better in classes and become more successful in life. At South Plains College, the Counseling Center hosted a 30-minute seminar on Oct. 23 to show students a few easy stress-relieving techniques.

The session was full of students wanting to know the answer to help them triumph over their problem. Gayla Truelock-Williams, a counselor on the Levelland campus, gave a presentation explaining what actions could be taken to help a student improve his or her performance. Aside from the self -talk, a healthy lifestyle, getting adequate sleep, diet, and regulating caffeine intake, along with proper preparation, there are other actions that can be taken to help improve student performance during an exam, and also in life.

The key word presented was relaxation. Relaxing the mind and body is the first step to overcoming test anxiety, according to Truelock-Williams. To do that, three different techniques were explained to help students find the best way to help them relax.  Deep breathing, muscle focus relaxation, and a mini vacation were the three techniques that were described.

With the deep-breathing exercise, Truelock-Williams told students to sit comfortably with their eyes close, pay attention to their breathing and repeat a calming word, phrase, or prayer as they exhale. If the mind starts to wander, notice it and passively bring it back to focus on breathing. It was suggested to practice this for approximately 20 minutes every day for at least three weeks.

Next, those in attendance were taken through a muscle relaxation time. Truelock-Williams asked the students to flex their big toe and then relax it. She said that the exercise is to focus on isolating the muscles to relax them. When the body is relaxed, the mind is more susceptible to becoming relaxed as well. She explained how to relax other muscles as well.

To relax the mind, the idea of taking a mini vacation was explained to the students. They were asked to focus on a place that is most relaxing to them. Once the place was imagined, other senses were brought into play. She asked the students to imagine the smells that would occur at the place, and to listen to what would be heard. Once the mind is relaxed, Truelock-Williams said, “You will be able to remember much more.”

The responsibilities of a student are endless, and the stress of the world will never go away. But now, when an exam comes up, don’t panic, just relax. Think of the three steps, and it will be a breeze.