It’s a nightmare having to wait for exam results, especially if you aren’t sure if you’ve done well. If you’re stressed out after taking your exams, don’t worry! There are steps you can take to calm down, reduce your stress, and get on with your life.
Take some deep breaths. Stress and anxiety trigger your body’s “fight or flight” response, flooding your body with adrenaline and making your breaths shallow and rapid. Fight this stress response by taking some calming deep breaths.Put one hand on your chest and the other on your abdomen, below your ribcage. As you inhale, you should feel your abdomen expand along with your chest. Inhale slowly through your nose. Try to inhale for a count of 4. Hold the breath for 1-2 seconds. Release the breath slowly through your mouth. Repeat this process 6-10 times per minute for ten minutes.
RBSE 10th Result 2018 Try progressive muscle relaxation. Progressive Muscle Relaxation, or PMR, can be very helpful in releasing tension and stress. When you’re stressed, your body tenses up, which you may not even realize while you’re anxious. PMR teaches you to consciously tense and then release your muscles in groups from head to toe. Once you get the hang of it, it’s a helpful way to force your body to relax a bit.Find a quiet place free of distractions, if you can. Loosen any tight clothing and take a few deep breaths. Begin with the muscles in your face, starting with your forehead. Raise your eyebrows as high as they will go, and hold this tension for 5 seconds. Release the tension. Furrow your eyebrows together as hard as you can for 5 seconds, then release. Enjoy the sensation of relaxation for 15 seconds. Move to your lips.
Purse them as tightly as you can for 5 seconds, then release the tension. Smile as widely as you can for 5 seconds, then release the tension. Again, enjoy the relaxing sensation for 15 seconds. You want to learn what “relaxed” and “tense” truly feel like. Continue holding tension in each muscle group for 5 seconds, releasing, and relaxing for 15 seconds for the other muscle groups: neck, shoulders, arms, chest, stomach, buttocks, thighs, lower legs, and feet. If you don’t have time for a full-body PMR, focus on your facial muscles, since they can hold an incredible amount of tension.