Managing Physical Symptoms
Physical symptoms can include:
- Sweaty palms
- A racing heartbeat
- Rapid breathing
When you begin to feel physical symptoms, there are many methods you can use to bring your body back to a state of calmness.
Relaxation techniques can be an effective way to calm nerves and prepare your body to focus before an exam, a presentation, or big project. There are a variety of relaxation techniques that you can try. Some strategies may work better for you than others, you might have to try a few to figure out what works best:
- Mindfulness Meditation
- Progressive Muscle Relaxation
- Visualization and Positive Imagery
- Deep Breathing Exercises
HANDOUT: Managing Physical Symptoms of Academic Anxiety
For Ball State Students: The Resource and Relaxation Room in the BSU Counseling Center is a great place to practice these skills and find more mental-health resources.
Here are some additional online resources for recognizing and managing physical symptoms:
- Harvard Health Publishing: “Recognizing and easing the physical symptoms of anxiety”
- For educators! “Beating Test Anxiety: 10 Mindful Practices to Restore Your Classroom“