What is your main stress buster

In order to get a better rest from the university stress, it is advisable to learn a relaxation procedure. Even if there are many ways to “come down and switch off”, the fact that you can use relaxation methods anywhere and at any time speaks in favor of relaxation procedures. Used during an exam, they can help reduce exam anxiety and improve your concentration.

Since it usually takes a while to learn a relaxation technique, we recommend that you start as early as possible. Courses to learn relaxation techniques are offered, for example, at universities or adult education centers. The following procedures have proven effective in various studies:

 

Progressive Muscle Relaxation (PMR)

PMR is about briefly tensing the various muscle parts of the body, then releasing the tension immediately afterwards and becoming aware of the difference between these two states. The previous tension means that the relaxation that occurs is perceived much more intensely.

 

Autogenic training (AT)

In this procedure, the practitioner focuses on brief relaxation formulas and repeats them in the mind for a few minutes. Examples are: "The arms and legs are heavy", "Breathing is calm and even". This has a positive effect on the vegetative nervous system, making it easier to calm down.

 

Mindfulness-Based Stress Reduction (MBSR)

The subject of MBSR is the intensive training of mindfulness, with the aim of experiencing and accepting moments in everyday life as they are. MBSR includes various meditation practices that focus on your own breath, body or feelings, for example.

 

You can find more about this in our Active and Relaxed section.


Last update on: 02/13/2019
Authors: Benjamin Jonas, Fabian Leuschner (delphi)

References

Bensberg, G. & Messer, J. (2010). Survival guide Bachelor - pressure to perform, fear of exams, stress and Co.? Successful with learning techniques, exam tips. Berlin, Heidelberg: Springer-Verlag.

Rückert, H-.W. (2011). No more procrastination. How do you implement what you set out to do. Frankfurt / News York: campus Verlag.