Mira, a bright 16-year-old student, found herself overwhelmed with stress as the demands of school began to mount. The pressure of assignments, exams, and the constant pursuit of perfection weighed heavily on her young shoulders.
Sleepless nights became the norm as she tirelessly strived to meet the expectations placed upon her. Frustration and anxiety clouded her thoughts, threatening to drown her in an endless sea of worry.
One day, feeling the weight of stress taking its toll, Mira stumbled upon relaxation techniques that would change the course of her emotional journey. Through deep breathing exercises and mindfulness practices, she discovered peace within herself.
As she closed her eyes and focused on the rhythmic inhales and exhales as thought to her by MyMentalCoach, the chaos in her mind began to dissipate. Mira learned to embrace moments of tranquility amidst the chaos of school life, finding solace in simple yet powerful relaxation techniques.
Slowly, the knots of stress unraveled, and Mira emerged resilient, armed with newfound strength to navigate the challenges of being a student.
What are Skills of Relaxation?
Relaxation Skills are very important for students to incorporate into their school or college life and even for JEE and NEET exams. They benefit the overall development of the student, especially during exam season. Relaxation skills go beyond specific techniques and delve into the underlying abilities that help you achieve and maintain a state of calmness. These skills can be categorized into two main areas: body-focused and mind-focused.
Body-focused skills:
Deep breathing:
Mastering conscious control of your breath, like belly breathing and diaphragmatic breathing, activates the parasympathetic nervous system for relaxation.
Progressive muscle relaxation:
Learning to tense and release muscle groups systematically to release tension and promote body awareness.
Body scan meditation:
Mentally scanning your body to identify and release areas of tension, promoting physical calmness and mindfulness.
Self-massage and gentle stretching:
Applying gentle pressure and stretches to relieve physical tension and improve circulation, leading to relaxation.
Mind-focused skills:
Mindfulness:
Focusing your attention on the present moment without judgment, allowing thoughts and feelings to come and go without getting caught up in them.
Mindful meditation:
Training your mind to focus on a specific object, like your breath, to achieve stillness and reduce mental chatter.
Visualization:
Creating calming mental images or experiences to activate the relaxation response and reduce anxiety.
Positive affirmations:
Repeating positive statements about yourself and your ability to relax, promotes self-confidence and reduces negative thoughts.
Cognitive reframing:
Learning to reinterpret stressful situations in a more positive light, reducing emotional reactivity and enhancing relaxation.
Developing these skills takes practice and patience, but the benefits are numerous:
Reduced stress and anxiety
Improved mood and sleep
Enhanced focus and concentration
Increased resilience and coping abilities
Greater self-awareness and well-being
How can Relaxation Skills be used in the Classroom?
Integrating relaxation skills into the classroom can be a game-changer, fostering a calmer learning environment, enhancing focus, and improving overall student well-being. Here’s how these skills can be used in a classroom:
Before class:
Mindful entry:
As you enter the classroom, play calming music and encourage yourself to take a few slow, deep breaths before starting the day.
Read this article titled “Relaxing Classroom Music for Independent Work”, to get a better understanding of these techniques.
During class:
Brain breaks:
Ask your teacher to schedule short mindfulness breaks throughout the lesson. Lead yourself through simple breathing exercises, stretches, or guided imagery for a few minutes to refresh and refocus.
Read this article to learn and get a deeper understanding of various mindfulness techniques to use in the classroom, “Six simple Mindfulness Activities in Classroom”.
Active learning:
Incorporate movement and kinesthetic activities to break up sitting and engage different learning styles. This can be as simple as short stretches between tasks or incorporating movement into educational games.
Read this article to learn about “15 Hands-On Reading Activities for Kinesthetic Learners”. This article gives you a detailed perspective on various techniques to be used for Kinesthetic learners and they can be used generally also.
Mindful Transitions:
Use calming music or chimes to signal transitions between activities, providing a cue for yourself to pause and prepare for the next task.
For Individual Students
Quiet corner:
Create a designated “calm corner” with comfy seating and relaxation materials like coloring books or mindfulness journals for students who need a moment to de-stress.
Read this excellent article titled, “How to Create an Awesome & Effective Calm Corner that Kids Will Love” to understand the child’s perspective and various techniques they can incorporate.
Breathing exercises:
Learn individual breathing exercises you can discreetly practice at their desks when feeling overwhelmed.
Watch this short video to learn about deep breathing exercises.
Beyond the classroom:
Homework relaxation:
Encourage yourself to incorporate relaxation techniques into your homework routine, such as taking mindful breaks or practicing deep breathing before starting.
Family involvement:
Share resources and tips with parents on how to support relaxation practices at home.
By incorporating these strategies, you can create a classroom environment that fosters not only academic learning but also emotional well-being and resilience for yourself. Remember, a calm and focused classroom is a happy and productive one!
How to use these Exercises in Real Life?
Suchita, a bright and ambitious 14-year-old, felt overwhelmed by the pressure of upcoming exams. Sleepless nights filled with worry, constant stomach aches, and difficulty concentrating in class became her new normal. One day, her concerned parents enrolled her in MyMentalCoach, hoping to equip her with tools to handle her exam stress.
At MyMentalCoach, Suchita met her dedicated mindset coach. The Coach first acknowledged Suchita’s anxieties and validated her feelings. Then, she began introducing various relaxation techniques tailored to Suchita’s needs.
To address Suchita’s sleep issues, the coach guided her through visualization exercises. They created a calming mental image of a serene beach, with gentle waves lapping at the shore and the warm sun on her skin. As Suchita practiced visualizing this peaceful scene before bed, her mind found it easier to let go of worries and drift off to sleep.
The coach also encouraged mindful activities like mindful walks in nature and gentle yoga stretches during study breaks. Spending time in the fresh air and focusing on her body’s movements helped Suchita break the cycle of repetitive thoughts and anxieties.
Slowly, over several weeks, the transformation in Suchita was evident. Her constant worrying subsided, replaced by a newfound sense of confidence and resilience. She approached her exams with a calmer mind and found herself able to focus better, leading to improved test scores.
The relaxation techniques she learned at MyMentalCoach became invaluable tools in Suchita’s arsenal. Not only did they help her navigate the pressure of exams, but they also equipped her with skills to manage stress in all aspects of her life.
Suchita’s story is a testament to the power of mindset coaching and the effectiveness of relaxation techniques in empowering students to thrive under pressure.
You can get a personalized mental training session with our experienced mental training coach. Book yours today by calling or WhatsApping at +91 9823791323.
Ending Note
Imagine acing those exams, breezing through deadlines, and staying cool even when school gets crazy. That’s the magic of relaxation, believe it or not! It’s not about escaping life, but about making it way easier.
Deep breaths can calm you down, a few mindful moments can spark awesome ideas, and taking a little time to chill every day makes even the toughest stuff feel less stressful.
So, trade those energy drinks for some peace and quiet, and swap those late-night cram sessions for a chance to recharge. The world won’t slow down, but you’ll be ready to take it on with a smile.
