Managing Exam Stress - Strategies and Guidelines from Quran and Sunnah

2. Teen Talk presentsMastering Exam Stress

3. An overview of the session • What kind of anxiety do you experience?  • What is anxiety? • Sources and effects of anxiety/stress • Stress according to Quran and Sunnah • Exam strategies • Anxiety management method • Developing a personal exam management plan

4. 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?

5. Stress and anxiety are our body’s survival techniques to deal with situations that require immediate response BUT like all emotions, we have to learn how to manage them 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! What is stress/anxiety?!

6. Irritability Mood swings Difficulty in sleeping Lack of concentration Extreme sensitivity to criticism Weight gain or loss Fear of failure etc Warning signs of stress

7. Proven ways to handle stress include: Mediation, sleep, exercise, socialization, psychotherapy and medication HOWEVER, faith in Allah Ta’ala reduces our power and responsibility to control our own failures and that is the MOST REALISTIC WAY to deal with stress The main cause of stress are the conflicts between the mind, and the reality and our failure to accept the reality (i.e. the phase of denial). It is the lack of the inner peace due to our internal conflicts which leads to the external disturbances in our behavior and affects our health. Coping with stress

8. Our losses are a part of trial for us: “Be sure We will test you with something of fear and hunger, some loss in goods or lives, but give glad tidings to those who are steadfast, who say when afflicted with calamity: To God we belong and to Him is our return. They are those on whom (descend) blessings from God and mercy and they are the ones that receive guidance.” (Qur’an 2:155) Whatever we are given is a gift from God. We are not their owners. Everything belongs to God and returns to Him. Stress according to Quran and Sunnah

9. “In their heart there is a disease and God has increased their disease and grievous is their penalty because they lie to themselves”. (Qur’an 2:10) Thus when a man lies to himself, he creates an inner conflict – between his heart and the mind. In order to contain that conflict, the mind sends signals to glands for secretion of hormones like adrenalin which leads to rapid heart rate, perspiration, tremor, the basis of a lie detector tests. Stress according to Quran and Sunnah

10. In a state of depression, a believer is advised to do the following: Increase Dhikr “He guides to Himself those who turn to Him in penitence – Those who have believed and whose hearts have rest in the remembrance of God. Verily in the remembrance of God, do hearts find rest.” (Quran 13: 27- 28) Be constant in their prayers “O you who believe, seek help with steadfastness and prayer. For God is with those who are steadfast.” (Quran 2:153) Stress according to Quran and Sunnah

11. Pray to God for forgiveness “And I have said: Seek forgiveness from your Lord. Ho He is ever forgiving.” (Quran 71:10) Recite Quran “O mankind, there has to come to you instruction from your Lord and healing for what is in the breasts and guidance and mercy for the believers.” (Quran 10:57) Dr. Ahmed El Kadi of Akbar Clinic, at Panama City, Florida, conducted and has published the effects of listening to the Qur’anic recitation on physiological parameters i.e. the heart rate, the blood pressure and the muscle tension and reported improvement in all, irrespective of whether the listener is a Muslim or a non- Muslim, Arab or non-Arab. Stress according to Quran and Sunnah

12. In addition, a believer is expected to constantly struggle to better ourselves. “Surely God does not change the condition in which people are until they change that which is in themselves.” (Quran 13:11) General advice from Prophet Muhammad (sall’allahualayhiwasallam) when you are in distress or suffering from anxiety: In hadith #599 narrated by Abdullah ibn Abbas in Sunan Abu Dawood, The Prophet (peace be upon him) said: If anyone continually asks pardon, Allah will appoint for him a way out of every distress, and a relief from every anxiety, and will provide for him from where he did not reckon. Stress according to Quran and Sunnah

13. When in distress or difficulty or sorrow:Source for this dua subsection: Fiqh-us-Sunnah, volume 4, no 128 1. Ibn ‘Abbas reported, “The Prophet, peace be upon him, at times of sorrow and grief used to supplicate, La ilahailla Allah Al-’Azim, Al-’Alim, la ilahailla Allah, Rabbul ‘arshil ‘Azim, la ilahaillaAllahu, Rabbus-Samawatiwarabbulardiwarabbul ‘arshikarim (There is no god but Allah, the Mighty, the Forbearing, there is no god but Allah, the Lord of the mighty throne, there is no god but Allah, the Lord of the heavens and the earth, and the Lord of the throne of honor)’.”Source: Bukhari and Muslim. 2. Anas said that when the Prophet, peace be upon him, was faced with a serious difficulty, he would always supplicate, “YaHayyu, yaQayyumu, bi-rahmatikaastaghithu (O the Living, O the Eternal, I seek help in Your grace).Source: Tirmidhi 3. Abu Hurairah reported that whenever the Prophet, peace be upon him, was faced with a serious difficulty, he would raise his head to the sky and supplicate, “Subhan-Allah al-’Azim (glory be to Allah, the Mighty).” And when he implored seriously and strongly, he would say “YaHayyu, YaQayyum (O the Living, the Eternal One).”Source:Tirmidhi 4. Abu Bakrah reported that the Prophet, peace be upon him, said, “The supplications of distress are, ‘Allahummarahmatakaarju, falatakilniilanafsitarfata ‘ain, waaslah li sha’nikullahu, la ilahailla anta (O Allah, I hope for Your mercy, so give me not over to my self even for as little as wink of an eye, and set right all my affairs, there is no god but You).”Source: Abu Daw’ud 5. Asma, daughter of ‘Amais, reported that the Prophet, peace be upon him, asked her, “Shall I tell you words that you may say in times of pain or distress. These are, ‘Allah, Allah, Rabbi la ushrikubihishai’an (Allah, Allah, my Lord, I associate none with Him).” Another narration says that these words should be said seven times.Source: Abu Daw’ud 6. Sa’dibnWaqas reported that the Prophet, peace be upon him, said, “The supplication made by the Companion of the Fish (Prophet Yunus) in the belly of the fish was, ‘La ilahailla anta, subhanaka, innikuntuminadh-dhalimin (there is no god but You, You are far exalted and above all weaknesses, and I was indeed the wrongdoer)’. If any Muslim supplicates in these words, his supplication will be accepted.” In another report we read, “I know words that will cause Allah to remove one’s distress. These are the words (of supplication) of my brother Yunus, peace be upon him,”Source:Tirmidhi 7. IbnMas’ud reported that the Prophet, peace be upon him, said, “If any servant of Allah afflicted with distress or grief makes this supplication, his supplication will be accepted: ‘O Allah, I am Your servant, son of Your servant, son of your maidservant. My forehead is in Your hand. Your command conceming me prevails, and Your decision concerning me is just. I call upon You by every one of the beautiful names by which You have described Yourself, or which You have revealed in Your book, or have taught anyone of Your creatures, or which You have chosen to keep in the knowledge of the unseen with You, to make the Qur’an the delight of my heart, the light of my breast, and remover of my griefs, sorrows, and afflictions‘.” A supplication in these words will be answered. Allah will remove one’s affliction and replace it with joy and happiness.Source: Reported by Ahmad and IbnHibban 8. Anas reported that the Prophet, peace be upon him, used to supplicate, “O Allah, there is no ease except what You make easy, and you alone can turn a difficulty into ease.” (Ibn As-sinni) Source: Fiqh-us-Sunnah, Volume 4, #131 9. Allah’s Apostle used to say at the time of difficulty, “None has the right to be worshipped but Allah, the Majestic, the Most Forbearing. None has the right to be worshipped but Allah, the Lord of the Tremendous Throne. None has the right to be worshipped but Allah, the Lord of the Heavens and the Lord of the Honourable Throne.” Source: narrated by Ibn Abbas in SahihBukhari, volume 9, #526.Remember that sickness expiates evil deeds and wipes out sinsAbu Hurairah narrates that the Prophet, peace be upon him, said: “When Allah wants to be good to someone, He tries him with some hardship.” Abu Hurairah also reports that Allah’s Messenger, peace be upon him, said:“For every misfortune, illness, anxiety, grief, or hurt that afflicts a Muslim-even the hurt caused by the pricking of a thorn – Allah removes some of his sins.” IbnMas’ud said: “I visited the Messenger of Allah, peace be upon him, while he had a fever. I exclaimed: ‘O Messenger of Allah! You have a high fever! ‘ He said: ‘My fever is as much as two among you [might have]. ‘ I asked: ‘Is it because you have a double reward?’ He replied: ‘Yes, that is right. “No Muslim is afflicted with any hurt, even if it is no more than the pricking of a thorn, but Allah wipes off his sins because of it and his sins fall away from him as leaves fall from a tree‘.” Abu Hurairah (r) said: “The Prophet, peace be upon him, remarked: ‘The example of a believer is like a fresh tender plant; from whichever direction the wind blows, it bends the plant. But when the wind dies down, it straightens up again. (Similarly a believer is tested by afflictions to strengthen his faith and heart, and he remains patient and firm). And an evil person is like a pine tree which remains hard and stiff until Allah breaks it whenever He wills.” Source:Fiqh-us-Sunnah, volume 4, #1 Stress according to Quran and Sunnah

14. 2. Anas said that when the Prophet, peace be upon him, was faced with a serious difficulty, he would always supplicate, “YaHayyu, yaQayyumu, bi-rahmatikaastaghithu (O the Living, O the Eternal, I seek help in Your grace).Source: Tirmidhi 3. Abu Hurairah reported that whenever the Prophet, peace be upon him, was faced with a serious difficulty, he would raise his head to the sky and supplicate, “Subhan-Allah al-’Azim (glory be to Allah, the Mighty).” And when he implored seriously and strongly, he would say “YaHayyu, YaQayyum (O the Living, the Eternal One).”Source: Tirmidhi 4. Abu Bakrah reported that the Prophet, peace be upon him, said, “The supplications of distress are, ‘Allahummarahmatakaarju, falatakilniilanafsitarfata ‘ain, waaslah li sha’nikullahu, la ilahailla anta (O Allah, I hope for Your mercy, so give me not over to my self even for as little as wink of an eye, and set right all my affairs, there is no god but You).”Source: Abu Daw’ud 5. Asma, daughter of ‘Amais, reported that the Prophet, peace be upon him, asked her, “Shall I tell you words that you may say in times of pain or distress. These are, ‘Allah, Allah, Rabbi la ushrikubihishai’an (Allah, Allah, my Lord, I associate none with Him).” Another narration says that these words should be said seven times.Source: Abu Daw’ud 7. IbnMas’ud reported that the Prophet, peace be upon him, said, “If any servant of Allah afflicted with distress or grief makes this supplication, his supplication will be accepted: ‘O Allah, I am Your servant, son of Your servant, son of your maidservant. My forehead is in Your hand. Your command conceming me prevails, and Your decision concerning me is just. I call upon You by every one of the beautiful names by which You have described Yourself, or which You have revealed in Your book, or have taught anyone of Your creatures, or which You have chosen to keep in the knowledge of the unseen with You, to make the Qur’an the delight of my heart, the light of my breast, and remover of my griefs, sorrows, and afflictions‘.” A supplication in these words will be answered. Allah will remove one’s affliction and replace it with joy and happiness.Source: Reported by Ahmad and IbnHibban 8. Anas reported that the Prophet, peace be upon him, used to supplicate, “O Allah, there is no ease except what You make easy, and you alone can turn a difficulty into ease.” (Ibn As-sinni) Source: Fiqh-us-Sunnah, Volume 4, #131 9. Allah’s Apostle used to say at the time of difficulty, “None has the right to be worshipped but Allah, the Majestic, the Most Forbearing. None has the right to be worshipped but Allah, the Lord of the Tremendous Throne. None has the right to be worshipped but Allah, the Lord of the Heavens and the Lord of the Honourable Throne.” Source: narrated by Ibn Abbas in SahihBukhari, volume 9, #526.Remember that sickness expiates evil deeds and wipes out sinsAbu Hurairah narrates that the Prophet, peace be upon him, said: “When Allah wants to be good to someone, He tries him with some hardship.” Abu Hurairah also reports that Allah’s Messenger, peace be upon him, said:“For every misfortune, illness, anxiety, grief, or hurt that afflicts a Muslim-even the hurt caused by the pricking of a thorn – Allah removes some of his sins.” IbnMas’ud said: “I visited the Messenger of Allah, peace be upon him, while he had a fever. I exclaimed: ‘O Messenger of Allah! You have a high fever! ‘ He said: ‘My fever is as much as two among you [might have]. ‘ I asked: ‘Is it because you have a double reward?’ He replied: ‘Yes, that is right. “No Muslim is afflicted with any hurt, even if it is no more than the pricking of a thorn, but Allah wipes off his sins because of it and his sins fall away from him as leaves fall from a tree‘.” Abu Hurairah (r) said: “The Prophet, peace be upon him, remarked: ‘The example of a believer is like a fresh tender plant; from whichever direction the wind blows, it bends the plant. But when the wind dies down, it straightens up again. (Similarly a believer is tested by afflictions to strengthen his faith and heart, and he remains patient and firm). And an evil person is like a pine tree which remains hard and stiff until Allah breaks it whenever He wills.” Source:Fiqh-us-Sunnah, volume 4, #1 Stress according to Quran and Sunnah

15. 6. Sa’dibnWaqas reported that the Prophet, peace be upon him, said, “The supplication made by the Companion of the Fish (Prophet Yunus) in the belly of the fish was, ‘La ilahailla anta, subhanaka, innikuntuminadh-dhalimin (there is no god but You, You are far exalted and above all weaknesses, and I was indeed the wrongdoer)’. If any Muslim supplicates in these words, his supplication will be accepted.” In another report we read, “I know words that will cause Allah to remove one’s distress. These are the words (of supplication) of my brother Yunus, peace be upon him,”Source: Tirmidhi Stress according to Quran and Sunnah

16. “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’

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

18. 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

19. 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

20. 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

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

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

23. 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!

24. 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)