Class #2 Stress Management Self-Talk and Visualization Progressive Muscle Relaxation

Self- Talk Things that you say to yourself that help or hurt your performance. If you say “I can’t handle this”, you more likely can’t. This is because your subconscious mind tends to believe the thoughts it hears.

You can limit your abilities by telling yourself you “can’t”, that “this is too hard” or that you “shouldn’t even try”.

Stop it! As you notice yourself saying something negative in your mind, you can stop your thought mid-stream my saying to yourself “Stop!” Saying this aloud will be more powerful, and having to say it aloud will make you more aware of how many times you are stopping negative thoughts and where.

AFFIRMATIONS I’ve done this before. I can handle it. I can do anything. I feel fresh and relaxed. I feel calm. This is easy. I know how to do this. Perseverance leads to success. I am dedicated and determined.

Visualization Using your mind’s eye to increase performance or to calm yourself.

Athletes spend time before a big performance visualizing themselves winning a race, running relaxed, seeing details of each lap, hearing the crowd cheer, and feeling engergized.

Athletes call to mind past successes and draw strength from these experiences. We can use this technique in taking exams, performing a musical piece, giving a speech, etc.

Using Visualization Visualize yourself visiting your favorite place. A calm natural scene is best- a hiking trail, the beach, etc. You can call this place to mind when you are stressed out. You can combine this mental picture with deep breathing to calm yourself down.

Visualization Read handout to students The handout is on this site.

Let’s read about it and try it! Abdominal Breathing See handout Let’s read about it and try it!

Progressive Muscle Relaxation Y’all find someplace comfortable to lie down or you may sit. Have a friend or family member read the script to you.

Gifted Boys v. Gifted Girls See handout for key points Find out about some gender differences