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Exam Stress and the Alpha state

Exam Stress and the Alpha state. Jack Black Exam Techniques. That programme. Positive Self Talk. When you find yourself saying or thinking something negative to yourself – you must “delete that programme” and then say it again in a positive way. e.g. I don’t think I’ll do well

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Exam Stress and the Alpha state

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  1. Exam Stress and the Alpha state Jack Black Exam Techniques

  2. That programme Positive Self Talk • When you find yourself saying or thinking something negative to yourself – you must “delete that programme” and then say it again in a positive way. • e.g. I don’t think I’ll do well in my exams – delete that programme – I’m going to pass them all.

  3. Reducing Anxiety: • Think about the exam you are anxious about (on a scale of 1-10 how do you feel?) • “Karate Chop” while repeating: “Even though I am anxious about my ______ exam I unconditionally love and accept myself” (Repeat 3 times)

  4. Now work through the following tappingalgorithm while repeating your statement: 9G is: E O E C E O D L D R R C W R A W H H B 1 T 5 H H B UE = Under eye UA = Under arm CB = Collar bone EO = Eyes Open EC = Eyes closed DL = Look down left DR = Look down right RCW = Eyes round clockwise RAW = round anti clockwise HHB = Hum happy Birthday 1T5 = count 1 to 5 U E U A C B 9 G U E U A C B NB – keep tapping your gamut spot (weaker hand)

  5. Anxiety? 1 10 Now how do you feel? Repeat the process this time saying : “ I am still anxious about………..” Repeat until anxiety is gone Now Close the process: 10 9 8 7 6 5 4 3 2 1

  6. The Alpha State: • Remember 3 fingers • Tongue behind your teeth on the roof of your mouth • Completely relax each part of your body scalp to toes • Think of your “place” • To come back out count 1 to 7 as follows: 1 2 3 4 5 6 7 ½ way Start to move Stretch and open your eyes

  7. Before the exam (30 minutes): • Arrive early • Self talk • Delete that programme (no negativity!!) • Full relaxation

  8. In the exam: • 3 fingers when possible • Tongue behind your teeth • Alpha state (quickly) when finished all you can and are about to tackle the tough ones! • If your still stuck alpha state “ask the teacher”

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