Have you been feeling anxious lately? With exams around the corner, the only thought that might be on your mind is acing the finals or clearing a competitive test. This is certainly an important phase in your life and is crucial for your career. But, due to the pressure to perform well, many students take on a lot more stress than they can handle.
Are you familiar with this dreadful feeling during moments of uncertainty, when your heart starts racing and you suddenly find it hard to breathe? In such situations, it’s vital to recognise that these feelings are normal and it happens to the best of us. But, instead of fearing or hiding your experience, it is healthier to talk about it with someone you trust, so that you can find a solution together.
When you feel anxious, you often tend to lose touch with the present. You are more focused on worries about the future or are stuck on stressful memories. So, how can you deal with such emotions when they occur?
Let us learn a few simple stress relief exercises called grounding techniques. This will help you manage your anxiety by bringing you back to the here and now.
Focusing on your breathing is an important method of relaxation. Try the 4-7-8 breathing technique — inhale quietly through your nose while counting to 4, hold your breath for a count up to 7, and then exhale from your mouth while counting to 8. Repeat this until you feel relaxed and more grounded.
This technique can help you direct your focus to the sensations in your body. Here’s a step-by-step guide on how you can attain body awareness:
The 5-4-3-2-1 grounding technique is used to observe your surroundings by using each of your senses and will help bring you back to the present. Try to notice the small details that your mind would generally tune out, such as the texture of your walls, or the sounds of leaves rustling outside.
Start by taking a few deep breaths, sit in a comfortable spot, and begin.
Mental exercises can take your mind off uncomfortable thoughts and feelings. You can try this technique anywhere. Use the method that works best to calm you down:
These grounding exercises are some of the many things you can do to feel better when you’re anxious or overwhelmed. If you experience anxiety regularly and are having trouble coping with your feelings, please do not hesitate to seek help from a mental health professional.
While you’re studying, ensure that you nurture your mind and body with a healthy diet, sufficient sleep, and regular exercise. Always remember that exams are only a stepping stone towards the bright future you deserve. The world is full of ample opportunities, waiting for you to go out and explore them!
Did you find these techniques helpful? What are some of the grounding exercises you would like to try? Tell us in the comments!
1. What causes anxiety in students?
Lack of balance between academics and social interaction and the pressure to perform well can be major causes of anxiety amongst students, especially during exams
2. How to cope with anxiety?
- Take baby steps to approach anxiety-inducing situations, insteads of completely avoiding them. - Practice self care - Eat healthy - Sleep well - Reach out for help - talk to your parents, peers or school counsellors
Vandya is a copywriter by the day and an amateur illustrator by the night. She's a cat mom 24/7. As a certified organisation freak, she lives and breathes in Notion. With a head full of ideas, she is passionate about crafting interesting concepts - for work or play. To kick back at the end of the day, she likes binge-watching shows with an inclination for all things spooky.