MANAGING EXAM ESTRES
Adverbs are words or expressions that modify a verb, adjective, another adverb, determiner, clause, preposition, or sentence. Adverbs typically express manner, place, time, frequency, degree, level of certainty, etc.
During the exam
If you go blank jot down some notes to
help freeup your thoughts
Pace yourself
If it looks like you will not finish, and the exam system allows you to move through the questions, answer thosequestions you can first.
Attempt all questions
Leave a question you are stuck on
Allocate time spent on each question
A 20-mark question warrants more than a 5 mark.
Read the exam instructions carefully
If overwhelmed or your mind goes blank, breathe to calm yourself.
open your eyes and focus.
think “I can do this”
repeat 3 times
gently let go of tension in your body
exhale deliberately while dropping your shoulders
close your eyes, take a deep breath and hold for a fewseconds
Quick tricks for grounding and focussing
look around the room and name each object you see.
consciously relax jaw, neck and shoulder muscles
feel your feet on the floor. Raise and lower heels one at a time
turn head slowly from side to side, and then ear toshoulder
rotate shoulders forward and back
After the exam
Reward yourself by enjoying a coffee, or a get
together with friends. Relax and take a break
before studying forthe next test.
Reassure yourself that you did your best.
Don’t criticise yourself for what you think you
did wrong. Talk to friends and/or family.
Tips for exam stress
Avoid interacting with anyone either physically
or onlinethat generate anxiety.
Get ready for the exam early
Set up your computer and exam space. Relax, breathe and collect your thoughts.
Look after yourself
Eat a moderate breakfast and avoid excess caffeine. Preparewater and sweets (if allowed).
Personal coping strategies
Talk to someone
Sometimes we need to seek out a supportive person to getsome perspective.
Use some tactile distraction
Squeeze a stress ball/stone or special object. Physically groundyourself by noticing what is in contact with your body.
Monitor your thinking
When you notice unhelpful thoughts, find ways to
challenge them.
In the leadup to exams
Look after your body
Tiredness increases anxiety and decreases concentration. Get regular sleep and don’t stayup studying all night
Getting outside and having regular exercise, canclear your mind, increase your energy, allow you to discharge stress and help you to sleep
Study tips
When you are losing concentration take a short break
Minimise distractions by being unavailable
on social media.
Apps that could help:Self Control
app for Macs and Freedom for PCs
Break a large task, like a chapter or
module, intosmall parts.
Organise your time and study space
Mark your exam dates on a calendar
and double check the time and venue
of your exam.
Use an app like Focus Booster to help you
stay on task.
Develop a timetable and study plan.
leave plenty of time to revise so the exams
don’t sneak up on you.
