From mid-June, millions of students will blacken their patent, baccalaureate or college copies in order to obtain a diploma that will determine their future. Stress, sleep disorders, fatigue, over-consumption of screens… Find out how to help them naturally and without medication, by doing with their physiology rather than once morest it.
Overwhelmed by stress or by his emotions, a student who has nevertheless prepared well can see his self-confidence collapse on D-Day, and his results with it. To avoid this scenario, teach him to soothe his body and his mind through simple and natural practices such as acupressure or meditation.
Nightmare is a good sign
As indicated by a study conducted in 2014 by researchers from Paris-Sorbonne University with 700 students, 60% of students dream of their exam and, for 78% of them, it turns into a nightmare. However, nightmare regarding his exam is more a guarantee of success than a premonitory dream. Indeed, for the brain, these nightmares would constitute a kind of preparation and the pupils having nightmared on their exam the day before this one obtained better results than those who dreamed of something else.
However, if your teenager seems stressed by an upcoming exam, we invite you to discover in this page some proven methods to manage their stress and prevent it from harming their chances of success.
Silencing the inner voices
“Mindfulness” consists of taking a moment to fully observe what we physically feel as well as the thoughts that cross us, but without judging them. Repeated regularly, this exercise leads children to identify that little inner voice that sometimes makes them lack self-confidence, to understand that these are thoughts and not necessarily truths.
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Meditate to quadruple your concentration
Mathieu Brégégère, specialized educator who teaches meditation in schools and author of What if meditation was the solution? Responding to the Needs and Desires of Teens (ed. Leduc S, Pocket), explains that meditation helps you learn to make stress a “ami “, to put it back to its “right place ” so as not to let themselves be paralyzed on the day of the exam. Over the course of the meditation sessions that he carries out with the students, Mathieu Brégégère remarks that they “learn to no longer try to fight stress at all costs, which only reinforces it “and practice “accepting it as it is to better leave it”slide” and prevent it from occupying all their thoughts “.
A practice that might have other important benefits, as indicated by a 2004 study published in the American scientific journal PNAS which shows that training regularly in meditation can greatly increase our ability to concentrate. Two groups of participants were compared, one consisting of regular meditators and the other of non-meditators. During a test of vigilance, accustomed meditators were able to maintain a sustained attention to their task for forty-five minutes when that of the others deteriorated considerably following barely ten minutes.
Do not lose your oral means
If you are wondering how to convince your teenager to start meditating, rest assured, the goal is not to do it “a great meditator in a few sessions “, specifies Mathieu Brégégère, but “to take the time to live a moment with your child, where you are fully together “There is therefore no question of forcing his hand.
Simply suggest that they share these few minutes with you; by explaining to him, why not, how it helps you personally. If you are unable to do so, this educator offers you to teach him three very simple tricks, to be tamed before an oral, to avoid being overwhelmed on D-Day:
• don’t focus on what’s going on in your head. Dwelling only brings us back to previous failures. Bring your attention to your body, feel its weight resting on the chair, the circulation of your breath through your nose, stomach, lungs. Be attentive to your feelings, your environment;
• Stand straight. Your body then sends your brain messages of confidence that help you not lose your means, find your words better, avoid “white ” ;
• when a thought or emotion arises, let it freely complete its movement without becoming attached to it and then let it go. If it becomes too intense, come back to your bodily presence, to the solidity of your posture.
Express anti-stress acupressure
Teach your teenagers a few acupressure points that are easy to stimulate discreetly on D-Day. This involves massaging them strongly and in a circular fashion for two to three minutes, while breathing deeply:
- Stress : point located on the inner face of the wrist, at the level of the tendons, three fingers across following the fold of the wrist, in the direction of the elbow.
- anxieties : flesh located between the index finger and the thumb.
- Agitation : point located in the center of the thorax, four finger widths from the bone under which is the diaphragm, a little above the line formed by the nipples.
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Under no circumstances is the information and advice offered on the Alternative Santé site likely to replace a consultation or a diagnosis formulated by a doctor or a health professional, who are the only ones able to adequately assess your state of health.
