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

2. 2 An overview of the session  What kind of anxiety do you experience?  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. 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. 4 Stress Signs you might experience… Physical Signs Physical Signs Behavioural Signs Behavioural Signs Emotional Signs Emotional Signs Cognitive Signs Cognitive Signs

5. 5 Anxiety is good for you but not for your results! Serves the purpose of survival – get lunch, don’t be lunch! Serves the purpose of survival – get lunch, don’t be lunch! BUT – you’re not facing tigers BUT – you’re not facing tigers AND – you can’t just “turn it off” 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! 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!

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

7. 7 Memory See “Memory Strategies” Handout See “Memory Strategies” Handout

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

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

10. 10 Exam strategies – Before the exam: Get a good night’s sleep Get a good night’s sleep Make sure you know where the exam is and at what time 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 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 Allow plenty of travelling time, but don’t get there too early

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

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

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

14. 14 My Plan for Mastering Exams! Identify your own exam stress: Identify your 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! Mastery through Practice!

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