Exam Stress What is it? The signs The causes Which type are you? How to minimise stress

What is stress? Feeling created when you react to certain events. Feeling created when you react to certain events. Body’s way of; Body’s way of; a) rising to a challenge a) rising to a challenge b) preparing to meet a tough situation b) preparing to meet a tough situation Can be useful in improving performance Can be useful in improving performance

What is exam stress? As the exam draws nearer pupils begin to feel anxious and panicky. As the exam draws nearer pupils begin to feel anxious and panicky. Ability comes into doubt. Ability comes into doubt. Fear creeps in. Fear creeps in. Internal voice gets louder and faster. Internal voice gets louder and faster.

Signs of Stress Difficulty in concentrating Difficulty in concentrating Inability to make minor decisions Inability to make minor decisions Headaches, tummy aches Headaches, tummy aches Lack of; sleep, appetite, joy, happiness Lack of; sleep, appetite, joy, happiness Irritability, over-reacting, no sense of humour, out-bursts Irritability, over-reacting, no sense of humour, out-bursts Preoccupied with negative thoughts Preoccupied with negative thoughts Withdrawal from friends, social situations Withdrawal from friends, social situations Increase in risk taking behaviour Increase in risk taking behaviour

Causes of exam stress You may be a natural worrier You may be a natural worrier Your own or Parent’s expectations Your own or Parent’s expectations Good study habits not developed Good study habits not developed Not prepared enough for the exams Not prepared enough for the exams Taking on others’ stress Taking on others’ stress Not prioritising properly Not prioritising properly

Which type are you? The self-indulgent student The self-indulgent student The tense and fearful student The tense and fearful student The perfectionist student The perfectionist student

How to minimise stress Get help with your planning; become organised Get help with your planning; become organised Exercise Exercise Hang out with friends/listen to music Hang out with friends/listen to music Deep breathing exercises Deep breathing exercises Set realistic goals Set realistic goals Have multiple options to achieve your goals Have multiple options to achieve your goals Become aware and possibly change that internal voice Become aware and possibly change that internal voice Mental rehearsal/visualisation Mental rehearsal/visualisation Speak to someone about how you are feeling Speak to someone about how you are feeling

What to do if stressed If you are worried about yourself, your daughter or another student contact the school and report your concern. Do not wait and worry in silence. We are here to If you are worried about yourself, your daughter or another student contact the school and report your concern. Do not wait and worry in silence. We are here to help. help.