Your head is spinning after what feels like the hundredth repetition of the scripts and notes. The deadlines are approaching and the exams are not letting up. The last month of the semester often feels like a marathon – pure stress! Now it is especially important to find the balance to successfully master this phase.
Toni Innauer, former ski jumping professional and coach, knows a few tricks for staying cool in stressful phases. He has been coaching the Austrian national team for decades and knows exactly how to get the best out of yourself. ‘Whether in sports or in learning, it is necessary to find a good balance between exertion and regeneration. A regular sleep rhythm is crucial here.’ During the hot exam phases, short breaks with relaxation or stretching exercises can help you recharge your batteries.
A hot or cold shower can also really wake up the body. ‘An afternoon nap often works wonders,’ says Innauer, revealing one of his secrets of success. The long-standing sports coach compares the human body to a bank account: ‘If you're constantly just withdrawing money, you'll end up in the red. To prevent that, you also have to deposit, that is, rest.’
Staying on track
However, you shouldn't expect superhuman performance from yourself, emphasises the experienced trainer. ‘Even professionals like Roger Federer can't deliver peak performance at the drop of a hat.’ What's crucial is to keep at it. ‘Whether it's studying or training, the more regularly you practise, the greater the chance that you'll deliver when it counts,’ says Innauer.
Of course, top athletes have a whole team of coaches for this. ‘Students don't have to struggle alone either. A support network helps to better cope with frustration and lack of motivation,’ says Innauer. ‘It's important to get help and learn from the experiences of others.’ This could be family and friends, or colleagues, tutors and even professors. The University of Graz offers its students free coaching and courses through 4students to help them through stressful times.
When the day of the exam arrives, self-image and positive reinforcement are crucial. Everyone knows the critical inner voice that always assumes the worst. ‘Getting stuck in a negative spiral like that is pointless,’ says Innauer. “But you can transform this mindset into something positive,” he continues. Messages like “I have studied hard, I am well prepared and I am looking forward to showing my knowledge” help to get you in a good mood again before the exam.
Finally, the sports professional has a few exercises that you can do to quickly loosen up if you have been sitting on a chair for a long time. They are from his book ‘Die zwölf Tiroler’. You can also get valuable tips in his latest book ‘Ein neues Leben’.