Year 12 and EXAM STRESS What it is.. What is does…. How to manage it…… Iva Filipovska Senior School Counsellor

What is it? STRESS A reaction that happens when real or outward demands made on us go beyond our ability to cope.

What happens? resistance alarm exhaustion normal

What does too much stress do to us? PHYSIOLOGICAL CHANGES heart pounding headaches indigestion skin rashes cold hands sleeplessness oversleeping nausea diarrhea stomach pains tight muscles pain

What does too much stress do to us? EMOTIONAL CHANGES moody irritable depressed anxious angry nervous emotional loss of humour

What does too much stress do to us? BEHAVIOURAL CHANGES forgetful loss of concentration poor judgement disorganised confused lack of interest stop thinking negative self-talk

Where does stress come from? personality thinking style significant life event school demands person/place fit belief system expectations

How do we control stress? LOCUS OF CONTROL Move away from the stressor Change the stressor Cope with the stressor

FLIGHT OR FIGHT RESPONSE Body Mind

Getting Into The Ballpark Courses of Interest 2011 Where? ATAR 2011 Minimum TEA Art (BA) Computer Science Engineering UWA 80 250.2 Psychology (BPsych) Curtin 70 225.6 Arts/Law combined Science/Law combined 97 85 315.3 263.4 Education ECU 65 214.1 SCORE DESCRIPTION • of 75 or more represents excellent achievement • between 65 and 74 represents high achievement • between 50 and 64 represents satisfactory achievement • between 35 and 49 represents limited achievement • of 34 or less represents inadequate achievement. Caution: You should aim as high as you can because “Scaling” can raise or lower your scores and may have an impact on the average % you were working on. TISC on 9318 8000 for more information

Physical strategies Diet – making healthy choices Sleep – restoring a normal pattern of sleep Exercise Relaxation Breathing

Psychological Strategies Structured problem solving Keeping exams in perspective Positive Affirmations Normalise Self Praise

Some Year 12 Affirmations “I’ve done all the work in class. The exam is just another piece” “I’ve not failed things before” “I’ll do the best I can and I’ll be fine” “I’ve had plenty of practice, I know what to do.” “Everyone who is doing the exams is feeling like I am.” “I’ll get through this.” “I am in control of my reactions” “I am grateful for what I have”

Days and weeks before Diet Sleep Exercise Relaxation Breathing Generate affirmations

The night before Finish study by early evening Read, TV, music etc. Early to bed Organise pens, calculator, equipment Body scan Engage your affirmations

On the day Normalise the start Breakfast/ lunch Arrive 15 minutes before Avoid anxious peers Breathing exercises Body scan Affirmations

In the exam Read questions – analyse and interpret what question is actually asking Identify easy questions – brainstorm responses Practice good time management Affirmations Anxiety lessens with time Mental block? – stop, breathe, positive affirmation

After exam Do something to wind down Do not discuss questions and answers with peers Self praise Add/rewrite affirmations