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

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

3. What happens?
resistance
alarm
exhaustion
normal

4. 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

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

6. 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

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

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

9. FLIGHT OR FIGHT RESPONSE
Body Mind

10. 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 for more information

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

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

13. 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”

14. Days and weeks before Diet Sleep Exercise Relaxation Breathing
Generate affirmations

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

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

17. 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

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