Managing anxiety is challenging under the best of circumstances. Students are overscheduled and their brains are constantly running, often overwhelmed by the amount of information that they consume on a daily basis. Whether learning to read, writing an essay, learning algebra or calculus, or prepping for a big test, the rapid onset of anxiety can sabotage positive results. When additional responsibilities are added on to normal tasks, the resulting feelings of anxiety are exponentially increased. But there are techniques that can help students cope with anxiety, empowering them to develop skills that will help them gain confidence.
Here are 5 quick and simple anxiety-relieving techniques to help students manage that dreaded and often debilitating feeling of anxiety.
- Flutter your lips! A fast relief that is also quite fun is simply fluttering the lips, also known as lip trills. Often used by singers and speech pathologists to strengthen vocal cords, this technique can also be effective in relieving anxiety. Usually done with vocalizations as a warm-up for singers, no additional sound needs to be made when used as a relaxation technique. And the process is simple. Breathe in through the nose and when breathing out vibrate the lips together as if blowing bubbles underwater. Produce this gentle lip trill, holding it for as long as it feels relaxed and comfortable, and stopping before running out of breath, or if you feel any discomfort or tension. Repeat as many times as needed. The vibrations create a relaxing effect by releasing tension in both the face and jaw.
- Do a gentle forward fold. The act of folding forward releases tension in the lower back near the kidney meridian. This area according to Chinese and Ayurvedic medicine is the area in the body that holds fear. The folding movement can be done in a supportive chair, on the floor, from a standing position, or modified using a wall for support. Using a soft exhalation, allow the back to gently bend, holding the position and continuing to breath softly for a few seconds (or a few minutes, if possible), until a slow release of tension in the lower back area is experienced. On a soft inhalation, gently bring the body back up to a vertical position.
- Hum (or chant Om). Humming, or if someone has a yoga practice Omming, activates the vagus nerve, which is the main component in the parasympathetic nervous system, more commonly known for its connection to the “rest and digest response.” Since some of the nerve branches of the vagus nerve are on the throat and larynx, humming stimulates this nerve area creating a relaxing effect by providing a quick activation of the parasympathetic nervous system. The sympathetic nervous system (or the “fight or flight response”) then deactivates before the anxiety can take hold. So, choose your favorite song or jingle, and simply just hum along!
- Splash cold water on your face. Splashing cold water on the face has a similar response as humming. It too stimulates the vagus nerve and the parasympathetic response. Take a moment to splash cold water on the face and gently take a few breaths in through the nose, with an extended exhalation out through the nose or mouth. This combination can bring anxiety levels down quickly.
- Do some “Tapping.” Tapping, also known as EFT (Emotional Freedom Technique), is a powerful holistic healing technique that resolves a range of issues. It is based on the combined principles of ancient Chinese acupressure and modern psychology. Using the fingertips, 9 specific meridian points of the body are tapped 5-7 times. Tapping on these meridian endpoints sends a calming signal to the brain, allowing you to feel relaxed and in control. Often the practice is combined with a repetition of curated affirmations or mantras, but it can also be done by just focusing on the tapping sensation on these meridian points. The full tapping sequence, which can be done just once or multiple times if needed, ends with a few deep breaths, preferably breathing in and out through the nose. Conclude this technique by taking a few moments to observe any shifts in anxious feelings, thoughts, or tension in the body.
Helping students to reconnect to their inner peace and calm through these simple techniques can help empower them, creating greater focus in their studies and test-taking abilities.
GAMECHANGER Tutoring Connection is excited to have Lorine Bamberg, owner of Swaying Tree Yoga, share her suggestions for managing anxiety.
GAMECHANGER Tutoring Connection is here to support students, helping them manage academic responsibilities so that their stress and anxiety levels can be reduced, giving them the confidence they need to achieve their goals.
