Exam Stress Mx - Copy

8/6/2019 Exam Stress Mx - Copy

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EXAM STRESS

BYDR. NIMISHA DESAIASSISTANT PROFESSORDEPT. OF PSYCHIATRY


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Exam StressWe all have it, we all had it, or werestill going to experience it.

Exam stress is something no one wantsto have, unfortunately it is a reality.

Exam is a test of how fast we canretrieve information from our neurons.


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Stress, not always Bad

Iwork betterunder pressure.

What is funwithoutcompetition?


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STRESS IS USEFULTO A DEGREE

Optimal Stress = Optimal PerformanceOptimal Stress = Optimal PerformanceImprove concentration and performance , Increase energy


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Causes of stressAcademic Achievement (tests, grades,deadlines, etc.) Unrealistic/unreasonable expectationsParental Expectations-pressure of "Being Mature T oo much studying andnot enough physical activityT ime urgency - too much work/pressuresLow self esteem & self worth

Last minute preparation


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Causes of stress.Change in eating and sleeping

Stress prone diet i.e. coffee, tea, cola, chocolate,Not enough of vitamin C & B complexLack of trust and friendshipBreak-up with a boy or girlfriend, changing to a newenvironment/changes in responsibilitiesA incompatible Roommate or notenough privacyLoneliness (especially at vacation times)


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Individual factorsPerceptionYour T houghtsNegative Self T alkLocus of controlPast experience

Self-efficacyStressbuildingbeliefs


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Symptoms of StressPhysical Symptoms

y Changes in sleep or eating patternsy Muscular tensiony T irednessy Colds or other illnessesy High blood pressurey I ndigestiony Ulcersy Difficulty sleepingy Fatiguey Headachesy Backaches


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Contd.Emotional Symptoms

y Lack of interest in studies despite efforts made

y

depressiony angery fear or anxietyy feeling overwhelmedy

mood swingsCognitive Symptoms

y forgetfulnessy unwanted or repetitive thoughtsy

difficulty concentrating


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Common problems

Worries about forgetfulness during examsI nability to concentrateSleep disturbanceDecreased appetiteLack of confidenceComparison trapSubject related problemsParental pressure


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Popular waysWatch more TVBlame othersDrink alcoholSmokingUse of drugs

Over/under eatDrive too fast


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Coping with stressResponding to stress in a positive way is copingAdjustment is an outcome of coping.Coping strategies require change in yourself,others and the environment.T

o examine practical techniques for dealingwith revision and examsT o review stress management skills


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Good Study skills

Effective study skills can reduce stress bymaking you feel more in control of your work.Study on a table and chairSQ3R T echnique -Read,recall/review,reviseWrite down key words

Use MNEMONI CSChange topics


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Fruitful use of EnergyDo most important tasks during highenergy timeDoing difficult tasks first is likely toenergize you to do less difficult tasksafterward


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Scheduling and preparationBe realistic and avoid over schedulingAllow for unanticipated interruptions in thescheduleI nclude a lot of cushioning in the timetable-

leave free 1 study hour a day, and one day aweek, and three successive days immediatelybefore exams start


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Study in an environment conducive to studyStudy in the same surroundings, with samepeople, in same manner, at same time & thesame content-repeatedlyT ry to get hold of old test papers

Reinforce yourself after completion of yourworkVisualize yourself carrying out the schedule


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I mproving concentration

Read for 45 minutes only, take 5-10minutes break after that.Avoid distractions e technique Be Here Now - Auto suggestionsWorry timeRelaxation


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Goal settingSet short term goals (reducingprocrastination)

Dont focus too much on reaching the goal,enjoy the process of getting itAvoid procrastination

If you wait until the last-minute to study, youll remember less and stress more


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T ime ManagementEnhance awareness of current patterns

of time use.the amount of time you currently spendengaging in reading, andthe amount of time you would like to

spend engaging in reading.


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Set priorities- an important distinction can bedrawn between urgency and importance.I ncreasing the priority they give to suchimportant but less urgent activities asreading, exercising, resting, relaxing.


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Promoting Positive SelfT

alkNotice your patterns: T he first step towardchange is to become more aware of the problem.You may not realize how often you say negativethings in your head, or how much it affects youDiary Writing: keeping a Diary can be an effectivetool for examining your inner process.Thought-Stopping: As you notice yourself saying

something negative in your mind, try to alter yourthought mid-stream by saying to yourself Stop.Constructive thinking challenge negative thinkingDistraction


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Reinterpretation of theStressReinterpret the stressful

situation as-A growth promoting eventA challenge to test theability

A natural and normal partof mortal lifeA humorous event


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RelaxationT

rainingDeep BreathingProgressive muscular relaxationOthers - meditation, self-hypnosis,knitting or drawing, taking a warmbath or shower, listening to musicor playing a musical instrument,stretching or walking, reading ormeditating


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SpiritualityPrayer

MeditationYoga


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Develop a Balanced

Lifestyle

Stress reactions to various situations are alsoaffected by your overall level of health. Someonewho is always feeling overwhelmed, eats poorly,and doesn't get enough sleep (a description ofmany students) usually has a limited ability tocope with stressful events.T he right balance of sleep, food, exercise, work,and recreation is crucial.


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Bra in Food fo r Peak Performance

Eat diet rich in proteins, fibers,minerals and vitamins.Plenty of fluids. Drink lots ofwaterReduce Caffeine try herbal teasinsteadRefuel regularly begin withbreakfast!T ake 3 proper meals , cut down onhigh calorie junk foodEat MORE fresh fruits,vegetables and slow release carbsfor energy


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R es t ore Bra in Power : Sleep Maintain your own sleeping patterns

Establish a routine of sleep times and waketimes

Aim for 5-6 hours each night

Dont study right up to the time you go to bed.You need time to switch off.


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Positive thinking& HumourLaugh at yourself


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Managing ExamAnxietyStay on a regular schedule of reviewing, eating,sleeping and relaxingT ry to start this pattern several days if not weeksbefore the examDont force yourself to study beyond your normallimits of concentrationShort, regular study periods are more productivethan lengthy single sessionsI t is not requisite that man should run faster thanhe has the strengthBe reasonable about the demands you place on

yourself


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Anxiety management

Worry timeNormalizationT alk with parents/friendsDo not compare with others You areunique', everyone has a differentpotential and different stylesBe assertive with friends

Visualise yourself in the examinationhall giving exams very confidently


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Discourage avoidance of exams or drops-No escapismT hings may not differ much next timeSituation may not be as worse as oneimaginesOther healthy ways of copingI t is not the solution-but temporarypostponement

You may be underestimating yourselfRealistic ExpectationsCrisis management ask for Help


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Day before the examSpread review over several days rather thancramming.Dont try to learn any new topics since this may impair your ability to remember those you have learntpreviously.Continue regular exercise program.Get sufficient RES T Get a good nights sleep

Make sure you know where the exam is and at whattimeGet pens, pencils, erasers, hall ticket, your watch, carkeys, etc ready the night beforeKeep cool-You have worked enough throughout the

year


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On the day of the examT ry not to study for the last hour before the exam.T ime your arrival at the exam room so you dont needto wait about outside with others who may increase

your anxiety level.Give yourself time to settle before reading thequestions and starting to write. I t may help to use abreathing exercise that you have practiced toregulate your breathing and calm yourself down.

Have a plan for how you will use your time in theexam room.Dont go with empty stomach.


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During the examKeep an alert mind in the examRead the directions carefully.Listen carefully to oral instructions

Budget your exam time.Change positions to help you relax.

Dont panic when students start handing in theirpapers. T heres no reward for being the firstdone.

Dont panic if you dont know an answer/blank Skip & go to another question


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Multiple-choice questions: Dont change

your answers unless youre sure ! Doelimination technique.Work very quicklyLeave to one side any question, thatlooks time consumingMonitor your reduction in speedAs the final minutes approach, increasethe risk level: commit yourself to ananswer if you have a slight preferencefor it.


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Plan for M astering Exams! I dentif y your own exam stress:

What factors increase your stress level?

What can you change?What can you accept?I dentify revision and stress managementstrategies that work best for you

Mastery through Practice!


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Last noteT here is nothing that will magically relieve your stress

Select a variety of ways to deal with stressOne technique may be effective in one situationFocus on the task, not the outcomeT ransition can be stressful, but also allows us to growas a personAnd remember there is life beyond exams..


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Stress Management 39


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Exam Stress Mx - Copy

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