Testing-Tips for Relieving Stress and Increasing Confidence

Spring is officially here! The grass is greener, blossoms are in full array, and the weather is warmer!  Most spring breaks are over and students are headed for the final lap of the school year (or term).  It is time to complete all projects and testing is at hand.  Too many times the words "testing" bring stress.  As we know stress left to itself does not help us, in fact, it can hinder and be unhealthy. There are things we can do to help alleviate stress and be more powerful and confident.  Here are some tips to assist:

• Several nights of good rest.  We all behave differently when we are sleepy or tired. Adults usually become sluggish when tired while children tend to overcompensate and speed up. (In a study involving 2,463 children aged 6-15, children with sleep problems were more likely to be inattentive, hyperactive, impulsive, and display oppositional behaviors.) Do your best to insure a good night of sleep and, if possible, several nights as you move into testing time.
• Eat breakfast. Even though breakfast time can be hectic and rushed, it is important to have breakfast. Two rules for breakfast are:
• Never skip it!
• It must include protein! 

          If you and/or your children do not like the typical breakfast food? That is fine. Last night's left                 over tuna casserole or a peanut butter sandwich will be fine. For other suggestions for                         breakfast see "Healthy Breakfast Ideas" under Topics.

•  Sip water-stay hydrated.  Sipping water is more effective than drinking in gulps. Some of the benefits of sipping water:
• All academic skills are improved when we are adequately hydrated. 
• Water intake is vital before test-taking or at other times when possible stress is anticipated. (Has your mouth ever gotten dry when you are nervous?)
• Sipping water helps to improve concentration. 
• It improves mental and physical coordination.
• Movement-Our bodies were made to move.  Have you noticed that when you feel tired or bored, you feel better and more alert when you get up and move around-even if it is just a walk to get a drink of water.  The  advise to take a walk (or run around) is often given when we need a break, to calm down, or to get our "creative juices" flowing.  Any kind of movement is helpful, but some may be better than others.  Brain Gym activities are good ones and can be specialized. (See test-taking and Brain Gym in "topics" for details.)  Yoga moves are also suggested. The important thing is to move.  As you do, you can let go of stress and prepare your brain to work easier and better.
• Deep breaths- Slow deep breaths can be beneficial as we calm our minds and bodies.  This helps get more oxygen moving in your body. The most effective way:
• Take breath in slowly through the nose (with your tongue on the roof of your mouth).
• Fill up the lower lungs (If you are raising your shoulders, you aren't getting it deep.)
• Hold it while you count slowly.  
• Release the breath slowly through your mouth.  

         Do this until you feel a shift or change. It should be at least 3-5 times.   If you do positive                      affirmations, this is a good time to use them.  

         Now is a good time to begin to practice and prepare.  Try to practice some or all of these tips every day-so they will be familiar when you feel extra tension.

Tips for Doing Things Easier and Better-Especially When Under Stress

Tip #7: The Cross Crawl: Cross crawls are similar to walking in place.

This is an ideal large-motor warmup to prepare for small-motor skills such as reading and writing.

To do The Cross Crawl:

The Cross Crawl Bring one leg and opposite arm together. Then bring the other leg and its opposite arm together. Repeat rhythmically for about one minute.

Tips for Doing Things Easier and Better-Especially When Under Stress

#2 .We have probably all done a form of neck rolls at one time or another when we have felt tension in our neck and shoulders. To enhance the effect there are a few easy things you can do.

Neck Rolls:

* Stand or sit with sternum lifted and feet parallel and shoulder-width apart

* Deeply inhale, then exhale relaxing shoulders

* Drop your head forward with chin drawn in

* Allow your head to roll slowly from one side to the other as you breathe out tension, chin grazing our chest in a smooth curve and alternately coming to rest just below each shoulder

Neck Rolls is often used before reading or writing. It enhances

* Language and speech

* Silent reading for study

* Reading aloud

* Near-point focus and eye pointing

* Skimming and scanning for information

* Auditory-linguistic processing (including skills of attention, recognition, discrimination, and memory)

Tips for Doing Things Better and Easier-Especially When Under Stress Stress

#1. Sipping water: Sipping the water is more effective than drinking in gulps. Some of the benefits of sipping water:

• All academic skills are improved when we are adequately hydrated.
  
• Water intake is vital before test-taking or at other times when possible stress is anticipated. Has your mouth ever gotten dry when you are nervous?
• Sipping water helps to improve concentration.
• It improves mental and physical coordination.

Cross Crawls: Prepare for Tests; Let go of Frustration

To engage the whole brain before beginning testing, do some Cross Crawls. They help recall information, resolve problems, and remain calm.

Have you ever gotten frustrated and the harder you try, the more you seem to make mistakes? When that happens, you are in what is called "survival mode”. You are not accessing your whole brain. If you will do some Cross Crawls, it can help you get the whole brain working again. Your frustration will diminish and you will be able to perform easier and more accurately.

I saw this recently as I worked with one of my tutoring students. As he worked on some exercises, he became tense and began making more mistakes increasing his frustration. I asked him to do some Cross Crawls. After he finished, he sat down and was able to proceed easily.

Cross Crawls

Bring one leg and opposite arm together. Then bring the other leg and its opposite arm together. Repeat rhythmically for about one minute. 

Hook-Ups: Great tool to Calm Test-taking Concerns

Taking tests can result in feelings of concern, fear, and stress. When this happens, we are more likely to have trouble focusing, remembering, problem-solving, and doing our best. Brain Gym's Hook-ups is a tool we can use to calm down, focus, and organize our attention for the task at hand.

Hook-ups can be done standing, sitting, or lying down.

Part 1: Sit quietly. Breathe deeply.

Cross your right ankle over the left.

Cross your right wrist over the left. With palms together, thumbs down,and fingers intertwined, bring your hands up under your chin.

Hold like this for a minute or more breathing slowly.

As you inhale, touch the tip of your tongue on roof of your mouth just behind the teeth. Relax the tongue as you exhale.

If it feels safe, close your eyes and continue to breathe slowly and deeply.

Part 2: Uncross ankles and arms. Put fingertips together. Continue to breath slowly.

Hook-ups are a great tool when we want to be on task and using our whole brain for optimal performance. I have seem some dramatic results for students using them.

Coming up next: Brain Gym Activity for reading and writing.

Water, So Simple, but So Vital!

One of the simplest things we can do to ensure we do our best is drink enough water to be adequately hydrated. Even though it is simple, it is often challenging to drink the water we need or even to remember to drink when we are busy.

When we have adequate hydration, all of our academic skills are improved. Water intake is extremely important when stress is anticipated such as before test taking. Water improves concentration, alleviates fatigue, improves mental and physical coordination, and enhances communication and social skills.

Why is water such a big deal?

About two-thirds of our body is made up of water which is an excellent conductor of electric energy. It facilitates electrical currents in our body that are conducted between our brain and sensory organs. All of the electrical and chemical actions of our brain and central nervous system depend on this.

Several things deplete our body of water leaving our cells dehydrated. One of these is stress-both psychological and environmental. Another is working with electrical equipment, such as computers, TV, etc. We may think that we are getting water through food or other drinks, while in reality, we are eating processed foods that don’t contain water and, like caffeinated drinks, may be dehydrating our bodies. When we are consuming these items, we may need to drink more water rather than depend on them for the fluid that our body needs.

As you prepare to do your best, be sure that your water intake is adequate. The most efficient way to have the water we drink absorbed is when it is taken frequently and in small amounts at room temperature.

Tomorrow: Hook-ups invite calm while focusing and organizing scattered attention.

May =Testing for Many

For teachers, students, and parents, May is the culmination of the school year. It is time to complete all projects, review for the year has already begun, and end of the year testing is at hand.

Everyone has worked hard all year, so we want our students to be and do their best. There are some things that can help them to do just that. This week I will be sharing some tips to help our children and students do their best while testing.

The first two things I automatically think of are several nights of good rest and eating breakfast. We all behave differently when we are sleepy or tired. Adults usually become sluggish when tired while children tend to overcompensate and speed up. In a study involving 2,463 children aged 6-15, children with sleep problems were more likely to be inattentive, hyperactive, impulsive, and display oppositional behaviors. So do your best to insure that they have a good night of sleep and, if possible, several nights.

Even though breakfast time can be hectic and rushed, it is important to have breakfast. Two rules for breakfast are:

• Never skip it!
• It must include protein!

If you and/or your children not like the typical breakfast food? That is fine. Last night's left over tuna casserole or a peanut butter sandwich will be fine. For other suggestions for breakfast see "Healthy Breakfast Ideas" under Topics.