MANAGING EXAM ESTRES

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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.