1. S TRESS MANAGEMENT TIPS FROM CREATE YOUR OWN TOOLBOX TO MANAGE ACADEMIC ANXIETY W ORKSHOP BY M C G ILL O FFICE FOR S TUDENTS WITH D ISABILITIES

2. PhysiologicalCognitive Increased heart rate Sweating and dry mouth Headaches Nausea and dizziness Negative self-talk Restlessness Inability to concentrate Difficulty making decisions EmotionalBehavioural Mood swings Fear Anger Worry Anxiety Tenseness Loss of focus Less coordinated movements Fidgeting, nail biting Increased smoking, drinking, binge eating Social Social withdrawal Avoidance of friends and family Unusual irritability Procrastination S IGNS OF ANXIETY Identify your signs of anxiety!

3. N EGATIVE SELF - TALK The way you talk to yourself about a situation greatly affects the way you feel and cope with it. Positive self-statements  improve studying, test preparation & work on assignments. During tests, positive self-talk  build confidence & decrease your test anxiety.

4. S ELF - TALK EXAMPLE Situation Walk into room where anxiety- provoking event is to take place (ie. exam room) Negative Self- Talk “Calm down and stop shaking! This is crazy. Stop it! What is wrong with you?” Positive Self-Talk “Okay, so my hands are shaking. I’m tense so I need to relax for a moment. Take a deep breath and calm down.This won’t kill me; I’ll do the best that I can.”

5. R ELAXATION EXERCISES Muscle Relaxation 1. Clench your muscles in one specific body part (fists, shoulders, arms, lower back, legs, chest, fingers, face) 2. Concentrate on the tension 3. Breath slowly while releasing your muscle 4. Pay attention to the sensations that you feel while releasing the muscle and relaxing 5. Repeat for a different body part

6. R ELAXATION EXERCISES Deep Breathing 1. Count to three as you inhale slowly through your nose 2. Fill your stomach up with the air 3. Count to three as you hold your breath 4. Count to six as you exhale through your mouth

7. R ELAXATION EXERCISES Visualizations 1. Sit in a comfortable position, and choose a place or scenario that you are feeling anxious about (ie. writing an exam, doing an oral presentation, etc.)/calming scenario 2. Close your eyes, and construct a mental image of this specific scene 3. Move through the scene so that you can experience all of the sounds and smells that accompany it 4. Visualize yourself being successful and happy about what you are doing 5. When you are feeling more relaxed, open your eyes

8. T O FIND OUT MORE ABOUT STRESS MANAGEMENT STRATEGIES : For more information, sign up for this workshop at http://www.mcgill.ca/osd/ References Diaz del Castillo, P. & Pantel, S. (2012). Play Hard Work Hard. [Powerpoint Presentation]. Diaz del Castillo, P. & Saxe, A. (2013). Testing Made Easy. [Powerpoint Presentation]. Wong, L. (2012). Essential study skills. (7 th ed.). Boston, MA: Wadsworth, Cengage Learning.