Your son or daughter was worked hard on their SAT Prep the past 8-10 weeks, and tomorrow is the big day. It's important that he/she approaches the test confident and relaxed. Here are some 11th hour relaxation techniques that can really make a difference.
Exercise 1: This guided relaxation exercise is adapted from Davis, Eshelman, and McKay (1988). The exercise involves physical relaxation as well as positive self-talk. Use the strategy at home before a stressful event or in the classroom during those nervous minutes waiting to do a stressful activity. While the instructions refer specifically to test-taking situations, the exercise may be used before any activity that produces anxiety, like public speaking, interviews, or class presentations.
- Position yourself comfortably in a chair. Close your eyes and breathe deeply from the stomach. Notice that your muscles are beginning to feel smooth, a little heavy and comfortable.
- Focus on your breathing, exhaling slowly. As you exhale, let go of all tension and negative thought.
- Notice how relaxed you feel. You can feel this relaxed even in a stressful situation.
- Your muscles are relaxed and you are breathing deeply. Imagine yourself in the classroom taking an exam. See yourself sitting there breathing as you are right now, feeling comfortable and thinking positive thoughts. You are very much in control. Each time you exhale, you feel more serene, calm and confident.
- You have all the knowledge you need to pass this exam. You have studied using the best study techniques you know, and you are fully prepared. You will have no problem passing this exam.
- See yourself reading each question, one at a time, slowly and carefully, moving through each item on the exam. You have the ability to do well on this exam.
- Take a moment now to experience how calm and regular your breathing is and how confident you feel. After you have counted five breaths, open your eyes and feel relaxed and alert.
Exercise 2: This last-minute relaxation technique helps students focus and relax in the classroom before a stressful event. It even may be used during a stressful activity if anxiety levels increase and the student feels he/she is losing control. The exercise is simple and easy to remember.
- Close your eyes. Tense every muscle in your body, starting with the neck and moving down to the shoulders, arms, stomach, legs, and feet. Keep all muscles tensed as you move down the body. Inhale as each muscle is contracted, and hold your breath for a few seconds; then slowly exhale.
- After all the muscles in your body are tense, hold them for a few seconds.
- Starting with the toes, slowly relax every muscle in your body. Exhale as each muscle is relaxed.
- Repeat the process as necessary.