Anxiety Management Strategies for Students

1. Physical Relaxation Exercises
 
a.  Body focus : Take a deep breath and close your eyes for a few moments. Sense where your body is contacting the environment around you (chair, floor etc.). Sense where your weight is resting. Now take another deep breath and move your body in some way to get more comfortable and relaxed. Are there any parts of your body that feel very tense or sore?  If you find one, take a deep breath and try to imagine that place loosening up. Then gently and slowly move that part of the body just a little bit to let it loosen and relax. 
 
 
b.  Deep breathing  Take a slow deep breath in through the nose and out through the mouth. (Make sure the belly goes out as you inhale). Breathe in through the nose and out through the mouth to the following count, 1-2-3-4,   1-2-3-4,   1-2-3-4. Inhale, hold, exhale. Pause before the next breath. Continue this 5-10 times.  
 
 
c. Apple picker stretch Imagine your are under the branches of an apple tree.  Standing with both arms up in the air and gently bouncing on tip toes, reach up as high as you can and grab at the imaginary apples with one hand then the other. Then gently drop your hands and bend over towards the floor as far as you can with knees slightly bent.  Then sway gently from side to side for a few moments before slowly rising up,, one vertebra at a time, with the neck and head coming up very last. (Remember to keep breathing).  
 
 
d. Progressive Relaxation Starting with your feet and moving slowly and methodically up through your body until you finally get to your neck and head, make all of the muscles in your body really tense and hard.  Count of 10 each time so that at 1 your muscles are a little bit tense, and at 10 you are as tense as you can get. Shake your legs slowly. Shake your arms. Slowly move your head from one side to the other. Feel the tension leave your body. 
 
  
2. Visualisation
 
This activity requires the children to close their eyes and use their imagination as you read them the following script to them:
 
Now that you are beginning to relax I want to invite you to imagine that you are walking down a soft wide path through a beautiful tropical forest towards the ocean. You can see big bright flowers underneath the trees. The trees are high and green and when you look up you can just see a wonderful blue sky peeking through the leaves. As you walk you feel calm and safe – breathing in and out – calmly and deeply 
 
PAUSE 
 
Although you can’t see the ocean yet you can hear the waves up ahead – rolling onto the beach – you can smell the ocean spray – the air is moist and warm and you can feel a beautiful cooling breeze on your face. As you continue along the path – breathing in and out – slowly and deeply – you come closer to the sea and you can feel the sand beneath your feet – it’s soft and warm. As you step out of the forest the sun is shining and the sea is blue and glistening. The sound of the waves rolling onto the beach feels comforting and relaxing. And as you look out at the sea you can match your breathing to the pattern of the waves – slowly in and deeply out – languid and calm – relaxed and happy 
 
PAUSE 
 
You can feel the sun’s warmth filling the whole of your body as you gaze towards the water which is bright and blue and green. The beach is golden, long and wide and there is no-one here but you. This is your beach – your place – your time.
 
PAUSE 
 
Breathing in filling your body with warmth and relaxation and breathing out – letting go of any stress. As you continue to breathe slowly and deeply, lower yourself onto the sand. Sitting here quietly you can watch the waves lapping onto the beach – the water is clear and bright and as you watch you continue to feel the warm relaxing feeling flowing over you – and you feel safe and happy and content. 
 
PAUSE 
 
There is no-one here but you – this is your beach – this is your place – this is your time. 
 
PAUSE 
 
Sitting here in the warm, soft sand, soaking up the sunshine you feel strong and calm
 
Upcoming CareersPortal / REACH+ training workshops for guidance professionals.
Click here for full details on each session and to complete an online booking form. Email any queries to cryan@careersportal.ie   
 

 

Latest Updates … 
New Tourism Careers Website Launched

Tourism is one of Ireland’s most important and fast-growing industries, with the sector now supporting 260,000 diverse jobs across the country. CareersPortal have partnered with Fáilte Ireland to bring you TourismCareers.ie highlighting all you need to know about a career in this thriving industry.
Find out more here. Read: Where Could a Course in the Travel Sector Take You?

 

Higher EducationandFurther Education Colleges

Click here for the latest college news updates 
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Check out our Career Guidance Events Calendar for a full list of events taking place nationwide this academic year.

 

Defence Forces Looking for Apprentice Aircraft Technicians

Candidates must be older than 18 and younger than 23 years when applications close on Friday, February 14th. Full details here

Why apply for the ESB Networks Apprenticeship Programme?

 

  • 4 year paid programme
  • Class room based learning combined with practical experience
  • Operate in a team environment
  • Work indoors and outdoors
  • QQI advanced level 6 Electrical trade certificate

Candidates need to be 16 years of age on June 1st, 2020. Full details here

 

Applications Now Open for Aviation Apprenticeship

The Dublin Aerospace Aircraft Technician apprenticeship is a 4-year programme which will award successful apprentices with an EASA Part 66 Aircraft Maintenance Engineers License.

Applications close on February 29th. 

 

Access to Apprenticeship Programme

Supporting the transition of young people (16-24 years old) from disadvantaged backgrounds into an apprenticeship scheme. The next 12 week course starts in April 2020. Full details on how to apply here

 

Accounting Technician Apprenticeship Online Application Opening Soon

Accounting Technician Apprentices work four days a week with a registered employer and study one day a week.Apprentices get paid minimum wage of at least €19,700 per annum and three weeks paid study leave by the employer. Full details here

 

Combilift OEM Traineeship Information Evening 

The recruitment launch for the next intake of the Level 5 OEM Traineeship will take place on Wednesday 4th March. There are no fees for this course. 
Full details here. 

 

For Students …

Chartered Accountants Ireland TY Boot Camp Challenge

Given the knock on impact of the new Junior Cycle Business Studies, this Boot Camp provides an ideal “bridge” for students considering accounting for Leaving Cert. Boot Camp is free to all teachers!

The deadline for entries is Monday 20th April 2020. 

 

Irish Tax Scholarship for Leaving Cert Students

Are you interested in pursuing a Career in Tax? If you are sitting your Leaving Cert in June 2020, then you really need to check this out! 

Register your Interest by 20th March 2020.

 

Watch this new videoon how to use the Languages Filter on the CourseFinder to explore CAO courses with a language component. 

TY Event #ThinkLanguages will be back on 7 December 2020 in the Convention Centre Dublin. Follow @LanguagesConnect on social media for updates! Full details here

 

Career News …
Want to develop your career in procurement? PublicJobs.ie are currently recruiting Category Managers to work on a wide variety of projects across all sectors of the public service. Apply here . 

Explore careers witth the Civil and Public service here

 

Explore STEM careers that let you do what you love

From Space Systems/Reliability Engineering, to Marine Education to Molecular Evolution Research, there is no end to the possibilities a career in Science Technology Engineering and Maths (STEM) could give you.

Read just some of these career stories here

 
Qualifax

Qualifax will continue to provide its full range of services including course search, tagging courses, events calendar, points calculator and interest assessment.

The search facility is especially useful and gives users access to full details on every third level CAO, further education, postgraduate course, and other training options in Ireland and beyond.

The “interest assessment” feature can help users refine their search to those subjects that genuinely interest them or identify all courses which require a specific Leaving Cert subject, as a minimum entry requirement.