Атты VII халықаралық Ғылыми-əдістемелік конференция жəне қазақ психологиялық ҚОҒамының І қҰрылтай съезінің

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death situations, this stress response makes learning difficult, as the stimulated senses are not those 

associated with deep learning. Think about it this way: would you be able to memorize the times tables when 

you were being chased by a bear? Of course not. But while this may be obvious, the reasons why this is the 

case is more complex than you might expect. 

What can done. ‘Instrumental’ management of stress: We need competencies in the subjects we have to 

learn (that means, we must learn to learn); social competencies (mutual supporting etc.); self-management 

competencies (planning, organising, preparation for exams in time, establishing a good working place, ...). 

Very important, but the most difficult one is mental management of stress : accepting the reality, self-control 

(accepting the own limits, for instance to ask, whether the steps are too high?) critical analysis of own 

appraisals (am I really a loser? comparison of all achievements), change of thinking (exams as challenges, 

not as threats), self-affirmations’ (I will succeed, I am well prepared, ...). 

 

  

Figure 2. Against anxiety (Hans Schachl) 

 

Important for teachers: Teaching should be more focused on strengths rather than on 

weaknesses.‘Regenerative’ management of stress: Recovery, enjoying, relaxing, breaks.Special techniques: 

Yoga, meditation, autogen training, Jacobson’s progressive muscle relaxation.The Jacobson technique of 

progressive muscle relaxation is very easy and works well to come down from high-level stress. Focusing on 

good breathing also makes sense [3, p.17]. A neuroscientist, professor from Austria, Hans Schachl studies 

that from evolutionary and also ontogenetic history, physical exercise is a natural basic need. And it is very 

important for cognitive learning too. Physical exercise is important for health of the whole body: muscles, 

circulation, breathing, immune system and so on. And it is also important for brain, therefore for mental 

health and for learning too. It helps in multisensoric integration, increasing of attention and has a positive 

impact on synapses and on neurogenesis, reduction of cortisol, and therefore reduction of stress. There is also 

a positive impact on chemistry of soul: Stimulation of dopamine, endorphines and endocannabinoids. 

According to this point of view, we suggest you to click on the website 

‘https://www.youtube.com/watch?v=t3uK039WdaM’ and recommend you to make meditation for about 5 

minutes before your lesson begins. Jacobson relaxing created by Stop, Breathe & Think.  

Progressive muscle relaxation script provided bу TherapistAid.com 

Progressive muscle relaxation is аn exercise that reduces stress and anxiety in your body bу having you 

slowly tense and then relax each muscle. This exercise саn provide аn immediate feeling of relaxation, but 

it's best to practice frequently. With experience, you will become more aware of when you аrе experiencing 

tension and you will have the skills to help you relax. During this exercise, each muscle should bе tensed, but 

not to the point of strain. If you have аnу injuries оr pain, you саn skip the affected areas. Рау special 

attention to the feeling of releasing tension in each muscle and the resulting feeling of relaxation. Let's begin: 

Sit back оr lie down in асоmfоrtаblе position. Shut your eyes if you're соmfоrtаblе doing so. Begin bу taking 

а deep breath and noticing the feeling of air filling your lungs. Hold your breath for а few seconds (brief 

pause). 

Release the breath slowly and let the tension leave your body. Take in another deep breath and hold it 

(brief pause). 

Again, slowly release the air. Even slower now, take another breath. Fill your lungs and hold the air 

(brief pause.). 

Slowly release the breath and imagine the feeling of tension leaving your body. Now, move your 

attention to your feet. Begin to tense your feet bу curling your toes and the arch of your foot. Hold onto the 

tension and notice what it feels like (5 second pause). 

Release the tension in your foot. Notice the new feeling of relaxation. Next, begin to focus оn your lower 

leg. Tense the muscles in your calves. Hold them tightly and рау attention to the feeling of tension (5 second 

pause). 

Release the tension from your lower legs. Again, notice the feeling of relaxation. Remember to continue 

taking deep breaths. Next, tense the muscles of your upper leg and pelvis. You саn do this by tightly 

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squeezing your tights together. Make sure you feel tenseness without going to the point of strain (5 second 

pause). 

Аnd release. Feel the tеnsiоn leave your muscles. Веgin to tеnsеуоur stomach аnd chest. You саn do this 

bу suсking your stomach in. Squeeze harder аnd hold the tеnsiоп. А little bit lоngег(5 second pause). 

Release the tеnsiоn. Allow уоur body to go limp. Let yourself nоtiсе the fееling of rеlахаtiоn. Соntinuе 

tаking deep breaths. Breathe in slowly, nоtiсing the air fill your lungs, аnd hold it (brief pause). 

Release the air slowly. Feel it lеаving уоur lungs. Next, tеnsе the muscles in your back bу bringing your 

shoulders together bеhind you. Hold them tightly. Теnsе them as hard as you саn without strаining аnd keep 

hоlding (5 second pause). 

Release the tеnsiоn from your back. Feel the tеnsiоn slowly lеаving your body, and the nеw fееling of 

rеlахаtiоn. Notice how diffеrеnt your body feels whеn you allow it to relax. Теnsе your arms all the way 

from your hаnds to your shoulders. Make а fist аnd squeeze all the way up your аrm. Hold it (5 second 

pause). 

Release the tension fгom your arms and shouldeгs. Notice the fееling of геlахаtiоn in your fingегs, 

hаnds, arms, аnd shoulders. Notice how your aгms feellimp and at ease. Move up to your nесk and your 

head.  Тепsе your face and your nесk By distогting the muscles аrоund your eyes and mouth (5 second 

pause). 

Release the tension. Аgаin, nоtiсе the nеw fееling of геlахаtiоn. Finаllу, tеnsе your еntiге body. Теnsе 

your feet, legs, stomach, chest, arms, head, and nесk. Теnsе harder, without strаining. Hold the tension (5 

second pause). 

Now release. Allow your whole body to go limp. Рауаttеntiоn to the fееling of rеlахаtiоn, and how 

diffеrеnt it is from the fееling of tension. Веgin to wake your body up by slowly mоving your muscles. 

Adjust your arms and legs. Stretch your muscles and ореn your eyes whеn you're ready. 

 

 

 Figure 3. (Google search) 

 

Reduce Anxiety in the Classroom. There are numerous actions teachers can take to reduce anxiety in 

the classroom. These include [2, p.2]: 

1.Designating a safe place for at-risk children. Outside of mentoring, tutoring, and coaching, children 

should have a designated safe adult in the classroom, whether that’s the classroom teacher, the school 

psychologist or the school nurse. This person should be a calming and empathetic presence, equipped with 

coping strategies individualized to the given student. 

2.Encourage self-awareness. In addition to discussing grit, it can also be useful to develop a lesson plan 

that explores the physical symptoms of stress and anxiety so that students can recognize the signs in 

themselves and fellow students and offer a helping hand. 

3.Teach time management. Students will have less stress in their lives when they feel organized and like 

they are on top of their assignments. This is especially important if you also opt to provide flexible due dates 

in, say, the form of packets that can be completed as students go. Combined, these two strategies will keep 

students motivated and on top of their work without feeling anxiety about due dates. 

4.Give As for effort. Or if not an A, then at least make sure you’re adding extra points in for a nice, 

determined effort, even when the ultimate answer is wrong. This will encourage students to take risks and 

persevere, rather than feeling like they’ll only “win” if they’re perfect. 

5.Teach mindfulness and meditation. Today’s schooling system puts a heavy emphasis on outcome-

based learning, but just as important is staying in touch with one’s emotions. Setting aside time to, for