Everyone worries – worrying can help us create new ways to solve problems, but we need to learn when enough is enough and how to stop worrying when it becomes overwhelming.
5 Pitfalls that encourage worrying are:
- Overestimating how bad a situation will be, thinking unrealistically.
- Feeling a sense of urgency. Many problems do not have to be solved immediately- they can be dealt with in the future
- Underestimating your strengths and abilities
- Over-thinking problems without doing any actions to improve the situation
- Uncertainty about the future
Strategies to STOP worry:
- Challenge your thoughts in a realistic way.
- Set a specific time during the day as “worry time”.
- 2 minute limit – if you are not solving your worry within two minutes, stop and do something different for now
- Practice coping with uncertainty by stepping out of your comfort zone in a healthy way daily.
Sometimes the most effective way to stop worry from creeping into our lives in an overwhelming way is to write down 1) what you’re worrying about, 2) how you can effectively deal with it, and 3) if it is unavoidable, how you can cope.
If you’d like to learn more, check out the Stop Worrying workshop next Wednesday night.
Worry DOESN’T have to take over your thoughts!
If you feel sick, anxious and panicked when there are exams coming up, don’t worry! Here are some tips to help relax and get better results!
For many people, writing a test or completing any kind of assessment can be really stressful. For some people it becomes overwhelming and even causes poor performance. When you experience this type of test anxiety it can have an impact on physical, emotional, behavioural and cognitive aspects of life. Fortunately there are ways to reduce the strength of test anxiety:
- Start preparing well in advance of the test – cramming increases stress.
- Try study sessions of about 1 hour with 10 min. breaks in between. Stand and stretch every 20 minutes in the study session.
- Get a good night’s sleep the night before a test
- Eat healthy foods and avoid increasing use of caffeine. For the most energy and best brain function, eat some protein and carbohydrates every 3 – 4 hours.
- Exercise regularly. Move your body at each study break to raise energy levels.
- Have confidence in yourself and avoid negative thoughts – use POSITIVE self talk.
- On your way to the test, remind yourself that you have learned a lot, rather than focusing on items that you don’t know.
- Know the location, time, what to expect on the test
- Practice deep breathing from your diaphragm at a slower pace
Way back in February we posted some facts about Cramming, and why it doesn’t work! Here it is once again as a refresher…
the link for this info graphic is http://dailyinfographic.com/cramming-for-your-exam-infographic
It is important to understand that you are not alone in feeling this way, it happens to many people. Using these strategies will help you feel more prepared in your ability to do well on a test.
If you are interested in developing skills to help feel less stressed and more relaxed there is a program beginning soon just for you!
The Relaxation and Stress Management Skills program aims to teach how to calm emotions, settle a busy brain, relax tight muscles, re-energize body and mind and also to perform better in this busy world.
This class you will teach you to:
- cope better with exams and presentations
- reduce anxiety and panic attacks
- decrease headaches, tight muscles and insomnia
- enhance performance at work, school, sports and in the performing arts.
This is a 6 week, 12 Session program which takes place every Tuesday & Thursday from:
Tuesday, October 15- November 21 at 12:00-1:00 pm.
In Room 335 of the University Centre at the University of Guelph
To register or for additional information please visit: http://www.uoguelph.ca/~ksomers/ or call 519-824-4120 ext. 52262
Don’t panic- here are some great ways to manage study time and stay calm during this stressful time.
With midterms quickly approaching, or for some- maybe already here, this time of year can be especially stressful. Having positive study habits and being organized can help students manage and reduce stress, which will help facilitate learning and success.
So, what exactly are positive study habits?
- Know what works for you. If you are a morning person- study in the morning. If you are an evening/night person- study later in the day. Learn what environment allows you to study best; is it the library, at your desk or at the kitchen table?
- Be prepared– set up your study area with everything you will need before beginning. Have pens, pencils, highlighters, and a drink/snack. This will reduce the amount of interruptions and allow better concentration.
- Do assigned readings before class. Seeing the information more than once will help secure it in your mind.
- Review notes at the end of each day and again at the end of the week.
- Study with friends or
- join a study group– talking about and explaining the material will allow you to become even more familiar and comfortable with it.
- Use textbook resources– the end of chapter quizzes are a great way for you to test your knowledge and are there to help you learn.
- Most importantly- Go To Class!!
If you are looking for more tips and ways to become a better student, the University of Guelph Learning Commons is a great resource.
Make sure to check in over the next few weeks, we will be sharing more information about how to become a more successful student by reducing stress- especially test stress.