The "Stop!" Technique
Feelings of stress often bring increased tension in the body. The STOP technique helps us to reduce unhelpful tension to a manageable level.
On this page you will find some advice and resources on how to look after your wellbeing whilst preparing for your assessments. You may also want to watch our video on managing exam stress.
It can be easy to let little things slip when we are stressed. Keep it simple and focus on good habits that will actually improve your ability to study and succeed.
Relaxation techniques and activities can be a helpful way to manage stress.
Breathing is something we do without thinking about it, and without knowing it, when we are stressed, our breathing changes and becomes unbalanced. We take in more oxygen than our bodies need and we hyperventilate, which can make us feel lightheaded or dizzy. Breathing exercises can help us to rebalance our breathing as we focus on controlling how long we inhale and exhale. See the useful download at the end of this page for information about breathing exercise.
When we're feeling stressed we might clench our jaws or tense other muscles. This can lead to the body feeling more tired, achey and on edge. Progressive muscle relaxation is the process of tensing and relaxing the muscles in our body, part by part. Through practice, we can become more aware of our muscles, and when we are tensing them, and learn to consciously relax them. See the useful download at the end of the page for more information.
We know that exercise has a positive effect on the body by releasing hormones that make us feel good. Taking some time each day to be active, such as going for a walk outdoors, can give us a break from focussing on things that are worrying us. You could follow an online Sport & Wellbeing class or take part in one of their Be Active events, or be active in any way you enjoy, such as dancing in your room or going for a run.
When we're experiencing stress it can be difficult to remember to make time for the things that make us happy, like hobbies. Whether that's reading a book, watching a film, playing an instrument, doing something creative or seeing friends, it can make a huge difference to our wellbeing to do something we enjoy.
Make sure that you let your household know that you have assessments coming up so that they understand that you will need a quiet space to study, and they can be there to talk to you if you're feeling stressed. You can also talk to someone at the University about how you are feeling if you feel you may benefit from further support.
Below are some recordings of techniques you may find useful to reduce stress and anxiety. See the useful downloads and visit the linked webpages below for more information and resources!
Feelings of stress often bring increased tension in the body. The STOP technique helps us to reduce unhelpful tension to a manageable level.
Learning to relax can take practise - this short session guides you through the muscular relaxation technique which can help release tension in the body.
This technique can help to reduce stress and anxiety by visualising ourselves in a neutral, calm space. This video guides you through how to create this safe space.
This video talks through the Pendulating technique, which involves shifting your attention back and forth between places in your body. This technique can help to reduce stress and anxiety.