Managing Stress and Anxiety During exams
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https://tinyurl.com/365rhy4t
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In times of stress, breathing can help us calm our nervous system - try integrating box breathing into your study routine, or if you start to freak out in your exam.
Defining our focus - what do you need?
EXTREMELY CONFIDENT
NOT CONFIDENT
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How confident are you about:
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Today, we will cover…
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Stress is NORMAL.
However, when you are really stressed, your ability to focus and control your thoughts and feelings is limited.
The good news is that you are in control of your stress response!
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How might stress affect you?
You can do things to help avoid or reduce stress.
You can also do things to help manage it.
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2. tips to Reduce / manage exam stress
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Avoid or reduce stress - before the exam
Fear of the unknown may cause stress, so…
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Be proactive about your wellbeing
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Make time each day to do something good for your wellbeing.
Avoid or reduce stress - On exam day
… Now you can start confidently and show that exam who is boss!
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Avoid or reduce stress - During the exam
If your mind goes blank… | Stop typing, read what you’ve done so far, plan next steps |
Note down everything you know about the topic | |
BREATHE… In 2,3,4 and out 2,3,4,5,6 Palm press technique Take a moment to notice 3 things you can see, 2 you can hear, and 1 you can feel | |
Leave a gap and move to next question/point — go back later | |
If you are running out of time… | Divide remaining time between number of answers — better to put key information in each rather than leave any blank if you can |
Get main points down and any evidence, even if it is just in bullet-points Go back later to fill in detail if you have time | |
If you are getting confused… | Stop writing and re-read the question, identify parts of your answer that address it |
Revisit your plan – have you gone off track? |
Stay aware of timing throughout – stick to your plan. If things go wrong don’t panic, use these recovery strategies…
3. tips to study like a boss
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It’s better to be prepared than to get ready - Will Smith
Set up your space
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Before you start, set up your space.
Tips for memorising
Structure/ rework information, don't try to memorise it.
Trying to remember something has been shown to have almost no effect on whether you do remember it. The implication for revision is clear: just looking at your notes won't help you learn them.
Instead, you need to reorganise the information in some way – whether by making notes of your notes, thinking about how what you're reading relates to other material, or practicing writing answers. This approach, called "depth of processing", is the way to ensure material gets lodged in your memory.
Try a mind map of key information you need to remember for the exam…
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Tips for memorising
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Studies indicate that 66% of material is forgotten within 7 days if it is not reviewed or recited again by the student. 88% is gone after 6 weeks!
TIPS for memorising contd.
Make your notes visible.
Stick revision notes all around your house
So in the exam you think, "Aha, quadratic equations, they were on the fridge..."
Around 70% of us remember information visually, so make your notes colourful and use bubbles/diagrams/tables where you can.
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Practice the thing you'll be tested on
The big mistake many students make is not practicing the thing they will be tested on. If your exam involves writing an essay, you need to practice essay-writing. Merely memorising the material is not enough.
Writing exam answers is a skill, just like playing an online game is a skill. You wouldn't try and improve at a game by trying to memorise moves, you'd practice making them.
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Make a study plan and print it off. Schedule in plenty of free time to unwind, and protect this time. Nobody can work all day every day. If you give yourself plenty of rest you can do the same amount of work in half the time or less.
When you sit down to study, get rid of all distractions (phones especially!).
Reward yourself. Use a Pomodoro timer - study for 20 minutes, then reward yourself with 5 on Tik Tok or go and get a snack.
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Time and reward
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Space Out your practice
If you want to study effectively, you should spread out your revision rather than cramming. This is easier said than done, but if you are organised enough, you can spend less time revising and remember more.
People who leave longer gaps between practice attempts go on to score higher. In fact, the longer the gaps, the higher the grades.
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Rest and sleep
Research shows that a brief rest after learning something can help you remember it a week later. Other experiments have shown that a full night's sleep helps you learn new skills or retain information.
Try to get 8-9 hours sleep a night. If you’re stressed about not being able to sleep, there are lots of ways to aid a good night’s sleep such as sleep apps, or journaling before bed.
Try the Sleepa or Better Sleep app for before bed breathing exercises and relaxation techniques.
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Finally, remember - YOU HAVE GOT THIS!!!
Make positive affirmations a part of your study routine. Practicing positive affirmations can be a great way to change your perspective and outlook, especially during times of high stress.
E.g. “I can do this.”
“I have studied hard this semester. I am prepared and capable.”
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Resources and helpful Apps
Flashcards - Flashcards are a VERY EFFECTIVE way to study. Have them in your blazer pocket, carry them with you. Glance at these often and be surprised how quickly you begin to remember new learning and cement your knowledge!
TYPES OF LEARNERS and what works best for you - while new research shows that we don’t all just learn in one way, it is a good way to think about what study techniques might work best for you.
MNEMONICS and other stuff - Mnemonics can be very useful for recalling information
Use this table to help you prioritise.
Groov - Free app to help with breathing and controlling unhelpful worries
Down Dog - Yoga, meditation and more.
MindShift: Free mobile app for teens developed by AnxietyBC, with mindfulness and other coping skills for anxiety.
Smiling Mind: Free mobile mindfulness app for young people.
Headspace: “Meditation made simple.” This app has a free introductory period, after which it requires a paid subscription to continue to use.
Mindfulness for Teens: Free guided meditations.