Dr. Mark Matthews Student Learning Overcoming Exam Nerves.

Dr. Mark Matthews

Student Learning

Overcoming Exam Nerves

Knowledge

Exam PerformanceAttitude

Managing Nerves

1. Why do we get nervous?

2. Managing Anxiety

3. Lifestyle Changes

4. On the Day

Fight or Flight

• Foundation of Stress

• Self-protection mechanism

• Automatic reaction to perceived threat

• Prepares for massive physical exertion

Your Body Changes

• Acceleration of heart and lung• Paling or flushing• Inhibition of stomach • Constriction of blood vessels• Dilation of pupils • Auditory exclusion • Tunnel vision • Shaking

And the body becomes flooded with adrenaline

At very high levels of Adrenaline

Your brain shuts down

which is inconvenient if you are sitting an exam

How can we manage anxiety?

Practice

Practice Exam Skills

50% 50%how well you know your material personal reactions to exams

Practice Everything…

Timings

Answer Technique

Same Clothes

Same Pens …..

Your goal should be to have as little new information as possible on exam day

“I've noticed that worrying is like praying for

what you don't want to happen.”

Practice Dealing with Negative Emotions

• Sometimes we avoid thinking about exams• Avoid dealing with anxieties• Leaves space for negative thoughts

Replace Them With Positives Thoughts and Feelings

Visualisation

Visualisation

Loss of focus Relaxation

Exam Centres

Find out where your

exam is.

Visit the exam venue

Tie down the details

AvoidCaffeineAlcoholSalt & Sugar

MoreWaterCarbohydratesVegetables

firewall

Mindfulness Meditation

Breathing Space (5 mins)

The 5 minute Breathing Space is a terrific

tool to have available to you at any time

when you feel you need a moment to tune in

to what’s going on for you.

https://podcast.tcd.ie/users/scs/

Take Action

Take steps to overcome problems:

• Relaxation

• Visualisation

• Get Help

• Regular Exercise

• Positive Thoughts

How do you prepare?

• What will you do to prepare for the exams?

• What do you do the night before?• What do you do on the day of your exam?

5 Minutes

On the Day

Things to do

• Eat breakfast

• Try to stay calm

• Give yourself enough time

• Avoid anything that increases anxiety

• Arrive Early, Avoid People!

Relaxation

• Keep calm: If you start to feel nervous, breathe deeply.

• Use Relaxation exercises

• Don't panic: Say to yourself in your head

'I CAN do this exam'

In the hall

• Focus on doing well (positive)

• Fill out your answer books

• If you panic, use relaxation techniques

• Be prepared – warm clothes, water

• Know where everything is

Planning your answer

• Deconstruct the question first

• Do quick outline

• Rough notes under headings

• Then begin to write your answer

Practice Exam Skills

• How well you manage your personal reactions to exams is at least as important as how well you know your material.

• This involves deliberate action in dealing with negatives, replacing them with positives and practicing until the positives become automatic.

• Knowing something is not the same as being able to do it when the situation demands it. You need to practice in a simulated environment.

Student Learning Development

Thank you for your time

Visit our website at: http://student-learning.tcd.ie