6 ways to de-stress 10 minutes before the viva
After you are done with your internals and semester exams, viva stares you in the face and is a big challenge for students who do not have a remarkable presence of mind.
After you are done with your internals and semester exams, viva stares you in the face and is a big challenge for students who do not have a remarkable presence of mind. During a viva, you do not have the luxury to opt questions you know the best. You have to face whatever comes your way and answer to the best of your abilities to get maximum marks so that all the effort you put in your written exam, does not get neutralized.
A viva is taken to:
Confirm that the thesis is your own work
Confirm that you understand what you have written
Investigate your awareness of where your original work sits in relation to the wider research field
Provide a developmental opportunity for considering future publication and research options
While it serves all these purposes, a viva is a great tool for examiners to know how well you know your subject. The face-to-face aspect of the viva may leave you restless and stressed.
Here are few tips to conquer your fear 10 minutes before the viva:
Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation and help us de-stress. While the effects of breathing techniques on anxiety haven’t yet been studied at length, many experts encourage using the breath as a means of increasing awareness and mindfulness. There are numerous breathing exercises you can do while waiting for your turn for viva.
Squeeze your pressure points
Studies have found that acupressure can effectively treat a range of health conditions, including nausea, pain, headaches, and stress. Most effective acupressure points for relieving stress and anxiety and also prevent them to arise back. Acupressure is a very old technique to deal with various illnesses in human body. With help of Reflexology acupressure Points, we can heal Stress and anxiety. Acupressure is said almost 5000 years old technique which is inspired from acupuncture.
Clutter is more common in the 21st century than ever before, and being buried in stuff increases our level of stress hormones. It can overload our senses and even impair our creativity. Start gaining the upper hand by placing a garbage bag prominently in whichever room is the biggest culprit. Each time you walk by it, throw out at least a couple of items that have overstayed their welcome.
Walking can help you considerably with relieving stress. Sitting at one place might make it difficult to distract your mind from stressful issues. Studies have shown that walking has many benefits, including helping people maintain a healthy weight, preventing a variety of health conditions such as heart disease and high blood pressure, strengthening bones, improving mood, and enhancing coordination.
Correct Walking Technique
In order to get the most out of your daily walk, you’ll want to engage in the correct technique:
Keep your head up and look ahead rather than at the ground.
Move your arms. This promotes more movement throughout the body, and helps increase circulation.
Keep abdominal muscles strong. Toning your stomach muscles supports correct spine position, and supports your upper body.
Keep the neck, shoulder and back relaxed. These parts of your body should be upright and erect but not rigid. Rigidity promotes stiffness, and increases the potential for injury.
Listen to music
Music instantly helps calm you down. You might have experienced this, when, after a long and tired day, you tune into the radio and find your favourite song playing. You immediately smile and feel better. When you are standing outside waiting for your turn, you can listen to music to de-stress yourself. You will most probably not be allowed to carry devices like mobile phones and laptops, but if you are not you can carry a music device like ipod.
Music can be beneficial for you in following ways:
Research proves that music with a strong beat can stimulate brainwaves to resonate in sync with the beat, with faster beats bringing sharper concentration and more alert thinking, and a slower tempo promoting a calm, meditative state.
When music affects the brains waves, it also changes body functions. It causes slower breathing, slower heart rate and an activation of the relaxation response.
Music can also keep depression and anxiety at bay as it helps increase creativity and optimism levels.
Talk to someone
You'll feel better about your anxiety and less isolated if you're able to openly and candidly speak about your stress to a friend. Just having someone who will listen to your problems will help you minimize your level of stress. Talk to a close friend about how stressed you're feeling. It's likely that your friend is also dealing with stress or has dealt with serious stress at some point, so be open to suggestions and advice.
We hope that these techniques will help you lower down your stress levels before the viva and allow you to give your absolute best.