Motivation and Learning Strategies for College Success : A Self-management Approach

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MANAGEMENT OF EMOTION AND EFFORT 129

have always been impressed with the athletic and mental ability of

a field goal kicker on the 25-yard-line waiting to kick with 5

seconds left in the game and his team behind by 2 points, or the

basketball player on the foul line waiting to shoot 2 shots that

could tie or win the game. One of the factors that separate elite

from nonelite athletes is the ability to control anxiety (Jones &

Hardy, 1990).

For some individuals, preparing for or taking an exam, presenting

an oral report, or writing a paper can present sufficient stress to neg-

atively impact academic performance. In chapter 2, I stated that there

were two effects of anxiety—worry and emotionality. Self-talk is a

good strategy for dealing with worry, whereas relaxation techniques

are successful in dealing with emotionality (i.e., psychosomatic ill-

nesses such as headaches and stomach distress).

Relaxation techniques can be grouped into physical and mental

techniques. For example, controlling one’s breathing is an effective

way to relax. Many experts in anxiety reduction teach individuals

breathing exercises that involve long, slow exhalation. The diaphragm

expands and tenses when taking in air and relaxes when the air is

released. Thus, one way to relax is to increase the time you spend

exhaling. This process is called diaphragmatic breathing. The follow-

ing is a simple exercise to teach you to relax (Youngs, 1985). Expe-

rience the following technique by asking a friend to read each step so

you can attempt it:

1. Get comfortable. Move your arms and legs around to make
   your muscles loose.


2. Close your eyes.


3. Take a deep breath in and count slowly: 1... 2... 3... 4
   ... 5 ... 6.


4. Let the air out very slowly, counting: 1... 2... 3... 4...
   5... 6.


5. Repeat Steps 3 and 4, but this time place your hands on your
   stomach and feel it filling up with air (pushing out) when you
   breathe.


6. Breathe in deeply while counting: 1... 2... 3... 4.


7. Let the air out slowly while counting: 1... 2... 3... 4...
   5... 6... (feel your stomach pull back in).


8. Repeat this a few more times.


9. Open your eyes.

Don’t get too relaxed! You have more reading to do!

An example of mental relaxation is transcendental meditation. It

involves assuming a comfortable position, closing your eyes, relaxing

your muscles, focusing on breathing, and repeating a mantra, or key