Transcript Managing Exam Stress

Managing Exam Stress
• Not all stress is
negative
• If you are stressed, it
means you care
• Too much stress affects
exam performance
How to spot exam stress
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Tired
Achy
Cry, feel sad
Panic attacks
Poor sleep
Stomach upsets
Skin rashes
Colds and ‘flu
Develop a positive mindset
• Imagine passing – transform
stress into positive energy ‘I
can do it’
• Think about what you will do
after
• It’s only an exam!
• Chance to show off what you
know
• Can be helpful
• You will be the same person
after
• You have already passed
some exams!
Stopping negative thoughts
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Thought stopping technique
Use a mantra
Focus
Bridging objects
Self talk
How to prepare 1
• Divide study into chunks of 3040 mins with a break in
between
• Divide each day into 3 units.
Divide topics to be covered into
units
• Make a revision timetable
• Switch between different
methods of revision
• Start with an easy topic
How to prepare 2
• Take exercise
• Relaxation therapies
• Get a good night’s
sleep
• Feed your brain
• Drink plenty of fluids
• Keep up iron levels
Stating the obvious
• You have to revise!!
• Leave in plenty of time to get
there
• Make sure you have all your
equipment ready the night before
• Avoid too many caffeine
containing drinks
• Don’t wind each other up with
what might or might not come up
in the exam
Parent/carers have a role too
• Encourage don’t push
• Use love and affection not
criticism and humiliation
• Failure is not the end of the
world – for them or you!
• Let them know that pass or
fail, you still love them
On the day
• Make yourself comfortable
• Take a few deep breaths
• Turn paper over and take 5
min to read each question
twice
• Work out how long to spend
on each section
• Allow time to check answers
over at end
• Tackle questions you are
certain of first, then go back
If you feel panicky …
• Put down your pen and
relax.
• Close your eyes and
breathe deeply
• Shake your arms
• Positive self talk
• Sniff some essential oil
from a handkerchief
The ‘F’ word
• FAILURE is a verb not a noun
• If you fail, it does not make you
a failure
• If at first you don’t succeed, try
doing something differently and
do it again!
• If things do not go as expected,
use the opportunity to go in a
new direction
• If you never fail, you are clearly
not trying hard enough …