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Relaxation

The University Counselling Service has produced a large range of self-help leaflets. Why not have a look at the one on Relaxation?

There are many approaches to relaxation, and if you find anxiety difficult to control or a hindrance to your everyday life, then you may want to consider seeing your GP, College Nurse, Tutor or a counsellor. However for most people, these relaxation ideas may help, and can probably be even used in an exam.

Choose an area of your body, such as your hands or shoulders and tense the muscles as much as you can for a few seconds. Release back into the most relaxed position, just letting your hands fall, or your shoulders drop, and move on to the next body part. Your body will feel the difference in tense and replaced behaviour, and the automatic nervous system will adjust your heart rate and other symptoms accordingly. If you find this technique helps, try doing it whilst you are in a calm situation but make yourself think about something stressful, so that you are rehearsing how to cope with your reaction.

Breathing becomes more shallow and rapid when we are anxious. Some people find actively thinking about their breathing is counterproductive, and they do better to ignore it focusing on another body part and allowing the breathing to slow naturally. Others find it very helpful to concentrate on breathing not from the upper chest, but diaphragmatically, in the abdomen. Don't hold your breath, but do try to settle into a steady rhythm. This is impossible to do properly if you are holding your stomach in!

Close your eyes and pretend you are staring straight ahead into space, and try to ignore all the noise around you. Keep 'looking' at this point, and begin to focus on your breathing and gently slowing it down, without allowing yourself to open your eyes or starts listening to the outside noises.

Give your eyes and muscles a few seconds to relax in every five or ten minutes of work. Look away from the page and allow your eyes to relax. Stand up, and then sit back down, thinking carefully about your posture as you do so.

For more information see More Welfare Information

CUSU provides confidential, free, non-judgemental support and information to individual students. Contact the CUSU Education Officer, Welfare Officer or Women's Officer by email, phone or by dropping into the office if you would like support or information on any topic.