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Tackling exams effectively and Mastering exam stress…

Tackling exams effectively and Mastering exam stress…. Presented by: RMIT University Counselling Service RMIT Counselling Service. An overview of the session. What kind of anxiety do you experience?  What is anxiety? Preparing for exams so you can manage anxiety before & during exams

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Tackling exams effectively and Mastering exam stress…

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  1. Tackling exams effectively and Mastering exam stress… Presented by: RMIT University Counselling Service RMIT Counselling Service

  2. An overview of the session • What kind of anxiety do you experience?  • What is anxiety? • Preparing for exams so you can manage anxiety before & during exams • Exam strategies • Anxiety management method • Developing a personal exam management plan

  3. How do you experience exam stress? What is your personal experience of exam anxiety? Do you experience most difficulty while you’re studying for exams? Or, in the exam room itself?

  4. Physical Signs Behavioural Signs Emotional Signs Cognitive Signs Stress Signs you might experience…

  5. Serves the purpose of survival – get lunch, don’t be lunch! BUT – you’re not facing tigers AND – you can’t just “turn it off” Catch 22 – the more you get rid of it, the more it stays AND affects your mind most of all which is what you use to study! Anxiety is good for you but not for your results!

  6. Revision • Begin studying NOW • Clarify areas you need to study • Organise a time plan • Organise a study group • Enhance your memory

  7. Memory • See “Memory Strategies” Handout

  8. “Brain Food” for Peak Performance • Drink lots of water • Reduce Caffeine – try herbal teas instead • Refuel regularly– begin with breakfast! • Eat MORE fresh fruits, vegetables and slow release carbs for energy • Eat LESS fast foods (fatty, salty, sweet) to ‘de-sludge’

  9. Restore Brain Power: Sleep • Catch the “sleep wave” • Learn your own sleeping patterns • Establish a routine of sleep times and wake times • Aim for 8 hours each night

  10. Exam strategies – Before the exam: • Get a good night’s sleep • Make sure you know where the exam is and at what time • Get pens, pencils, erasers, your watch, car keys, etc ready the night before • Allow plenty of travelling time, but don’t get there too early

  11. Exam strategies – During the exam: • Listen carefully to oral instructions • Read instructions very carefully • Plan your time effectively • Choose the order in which you’ll answer the questions • Number answers carefully • Don’t panic if you don’t know an answer – go to another question

  12. Exam strategies (....continued) • Essay-type questions: Write a dot-pointed plan • Multiple-choice questions: Don’t change your answers unless you’re sure!

  13. Exam strategies (....continued) • Leave time for revision at the end • Don’t leave early • Don’t have post-mortems!!

  14. My Plan for Mastering Exams! • Identifyyour own exam stress: • What factors increase your stress level? • What can you change? • What can you accept? • Identify revision and stress management strategies that work best for you • Mastery through Practice!

  15. Some final thoughts… • Procrastination is the art of keeping up with yesterday. • Whatever you think you can or cannot do, you’re probably right. (Henry Ford) • The time to relax is when you don’t have time for it.   • The time you enjoy wasting is not wasted time.   • The best thing about the future is that it comes one day at a time. (Abraham Lincoln)   • The Serenity PrayerGrant me the serenity to accept the thingsI cannot change, the courage to change the things I can,and the wisdom to know the difference. Source: www.bergen.org/AMST/ pc/stresspr/quiz.htm

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