Student Learning Development Caroline Forsyth Adapted from presentation by Dr Mark Mathews

1. Overcoming Exam Nerves Student Learning Development Caroline Forsyth Adapted from presentation by Dr Mark Mathews

2. Today’s workshop • Signs of Anxiety • Managing Anxiety • Lifestyle Changes • On the Day

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

6. And the body becomes flooded with adrenaline

7. At very high levels of Adrenalineyour brain shuts down

8. which is inconvenient if you are sitting an exam

9. Emotional and Cognitive signs of Stress • Feeling irritable/angry • Feeling tearful • Negative thinking • A sense of dread • Mind racing, • Poor concentration, • Forgetfulness, • Obsessing • Imagining worst case scenario

10. Exam Success is: 50% 50% how well you know your material personal reactions to exams

11. Q: How can we manage anxiety? A: Practice

12. Simulate Exam Conditions

13. Practice Everything… Timings Answer Technique Same Clothes Same Pens ….. Your goal should be to have as little new information as possible on exam day

14. Practice Dealing with Negative Emotions • Sometimes we avoid thinking about exams • Avoid dealing with anxieties • Leaves space for negative thoughts

15. Replace Negative Thoughts With Positives Thoughts and Feelings

16. Relaxation Exercises https://itunes.apple.com/itunes-u/relaxation-audio-sessions/id431727868?mt=10

17. Visualisation

18. Being relaxed and confident

19. Getting good results!

21. The Practicalities

22. Exam Centres Find out where your exam is. Visit the exam venue before your exam Tie down the details

23. Lifestyle Changes – Healthy Diet • Avoid • Caffeine • Alcohol • Salt & Sugar More Water Carbohydrates Vegetables

24. Regular Exercise

25. Take time for fun

26. Get Plenty of Sleep

27. 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

28. On the Day

29. Things to do • Eat breakfast • Try to stay calm • Give yourself enough time • Avoid anything that increases anxiety • Arrive Early, Avoid People!

30. 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'

31. 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

32. In the Exam Loss of Focus Relaxation

33. Planning your answer • Deconstruct the question first • Do quick outline • Rough notes under headings • Then begin to write your answer

34. Practice Exam Skills • Manage your personal reactions to exams. They are as important as how well you know your material. • Replace negative thoughts with positives and practice 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.

36. Student Learning Development Exam simulation Luce Hall, Wednesday 24th April 3-5pm Exam Strategies Workshop, Thursday 25th April 1-2pm Thank you for your time Visit our website at: http://student-learning.tcd.ie