Practical Resarch I and II are requirements to graduate from Senior High School, with the Powerpoint presentation, Students may have additional knowledge and have possible stress relieving strategies during and after PR I and II

1. RESEARCH ANXIETY
Ryan Albert B. Elizes, LPT, RPm

2. What is Anxiety?
• Anxiety is the mind and body's reaction to stressful, dangerous, or unfamiliar
situations. It's the sense of uneasiness, distress, or dread you feel before a
significant event. A certain level of anxiety helps us stay alert and aware.

3. FACTORS OF RESEARCH
ANXIETY

4. FACTORS OF RESEARCH ANXIETY
• Competency
• Sleepless Nights
• Groupmates
• Deadlines
• Teachers
• Defense
• Sources
• Money

5. COMPETENCY

6. SLEEPLESS NIGHTS

7. GROUPMATES

8. DEADLINES

9. DEFENSE

10. SOURCES

11. MONEY

12. How can we overcome StressAnxiety?
• Relax your Body
• Think Realistically
• Get Regular Exercise
• NourishYourself
• FaceYour Fears
• Eat Right to Stay Calm
• Talk to your Support Group

13. Relax your Body
• To begin, take three deep abdominal breaths, exhaling s lowly each time.
• Clench your fists. Hold for seven to ten seconds and then release for fifteen to twenty
seconds.
• Tighten your biceps by drawing your forearms up toward your shoulders and making a
muscle with both arms. Hold...and then relax.
• Tense the muscles in your forehead by raising your eyebrows as far as you can. Hold...and
then relax.
• Tighten the muscles in the back of your neck by pulling your head way back, as if you were
going to touch your head to your back (be gentle with this muscle group to avoid injury).
Focus only on tensing the muscles in your neck. Hold...and then relax. Since this area is
often especially tight, it’s good to do this tense-relax cycle twice.

14. Think Realistically
• People tend to “Catastrophize” situations.
• People who suffer from anxiety are especially prone to engage in fearful self-talk.
probably because of the scary questions you’ve asked yourself: “What if I panic?”
“What if I can’t handle it?”
• what- if thoughts with positive, self- supportive statements that reinforce your
ability to cope. For example, you might say, “These are just thoughts,” “This is just
scare- talk,” “I can handle this,” or “So what?”

15. Get Regular Exercise
• Regular, vigorous exercise is one of the most powerful and effective methods of
reducing anxiety.When you experience anxiety, your body’s natural fight- or -
flight reaction— the sudden surge of adrenaline in response to a threat— be
comes excessive
• Reduced Insomnia
• Improved Concentration and Memory
• Greater Sense of Control Over Anxiety
• Lowered Ph (Increased Acidity) of the Blood, which increases your energy level
• Increased brain levels of Serotonin (an important NeuroTransmitter), helping to
offset both depressed moods and anxiety

16. NourishYourself
• If you go to bed feeling stressed, you may sleep for eight hours and still wake up
feeling tense, tired, and stressed.
• Its primary purpose is simply to allow a break in the stress cycle to prevent your
stress from building.
• you should have the following amounts of downtime:
20-minute power nap or one hour per day

17. FaceYour Fears
• The most effective way to overcome a phobia is simply to face it. Continuing to
avoid a phobic situation only feeds the fear you’re trying so hard to banish.
• But exposure is a gradual, step-by-step process, not a sudden immersion.You’ll
face your fears in small, even minute, increments.

18. Eat Right to Stay Calm
• Caffeine consumption, particularly in the form of coffee drinking, is endemic to
our culture and is even something of a rite of passage.
It can also occur simply in response to stress, since your body burns up sugar very
rapidly under stress. Here are the most common symptoms of hypoglycemia:
• Light-headedness Nervousness
• Trembling Feelings of unsteadiness or weakness
• Irritability Palpitations
• Headaches

19. Talk to your Support Group
• The common experience among members of a support group often means they
have similar feelings, worries and everyday problems. Participating in a group
provides you with an opportunity to be with people who are likely to have a
common purpose and likely to understand one another.
• Gaining a sense of empowerment, control or hope
• Getting practical feedback about options
• Reducing stress, depression, anxiety or fatigue
• Improving skills to cope with challenges
• Staying motivated to finish tasks

20. References
• Bourne, E. J. (2016). Coping with Anxiety :Ten Simple Ways to Relieve Anxiety,
Fear, andWorry. [Place of publication not identified]: New Harbinger Publications.