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Tackling exams Tackling exams effectively and effectively and Mastering exam Mastering exam

stress…stress…

  Presented by:Presented by:

RMIT University RMIT University

Counselling ServiceCounselling Service

RMIT Counselling ServiceRMIT Counselling Service

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An overview of the sessionAn overview of the session

What kind of anxiety do you experience? What kind of anxiety do you experience? 

What is anxiety?What is anxiety?

Preparing for exams so you can manage Preparing for exams so you can manage anxiety before & during examsanxiety before & during exams

Exam strategiesExam strategies

Anxiety management methodAnxiety management method

Developing a personal exam management Developing a personal exam management planplan

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How do you experience How do you experience exam stress?exam stress?

What is your personal experience of What is your personal experience of exam anxiety?exam anxiety?

Do you experience most difficulty Do you experience most difficulty while you’re studying for exams?while you’re studying for exams?

Or, in the exam room itself?Or, in the exam room itself?

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Stress SignsStress Signs you might you might experience…experience…

    

Physical SignsPhysical Signs

Behavioural SignsBehavioural Signs

Emotional SignsEmotional Signs

Cognitive SignsCognitive Signs

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Anxiety is good for you Anxiety is good for you but not for your but not for your

results!results!

    

Serves the purpose of survival – get Serves the purpose of survival – get lunch, don’t be lunch!lunch, don’t be lunch!

BUT – you’re not facing tigersBUT – 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, Catch 22 – the more you get rid of it, the more it stays AND affects your the more it stays AND affects your mind most of all which is what you use mind most of all which is what you use to study!to study!

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RevisionRevision

Begin studying NOWBegin studying NOW Clarify areas you need to studyClarify areas you need to study Organise a time planOrganise a time plan Organise a study groupOrganise a study group Enhance your memoryEnhance your memory

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MemoryMemory

See “Memory Strategies” HandoutSee “Memory Strategies” Handout

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““Brain Food” for Brain Food” for Peak PerformancePeak Performance

Drink lots of waterDrink lots of water Reduce Caffeine – try herbal teas Reduce Caffeine – try herbal teas

insteadinstead Refuel regularly– begin with Refuel regularly– begin with

breakfast!breakfast! Eat MORE fresh fruits, vegetables and Eat MORE fresh fruits, vegetables and

slow release carbs for energyslow release carbs for energy Eat LESS fast foods (fatty, salty, Eat LESS fast foods (fatty, salty,

sweet) to ‘de-sludge’sweet) to ‘de-sludge’

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Restore Brain PowerRestore Brain Power: Sleep: Sleep

Catch the “sleep wave”Catch the “sleep wave”

Learn your own sleeping patternsLearn your own sleeping patterns

Establish a routine of sleep times Establish a routine of sleep times and wake timesand wake times

Aim for 8 hours each nightAim for 8 hours each night

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Exam strategies –Exam strategies –Before the exam:Before the exam:

Get a good night’s sleepGet a good night’s sleep

Make sure you know where the exam is Make sure you know where the exam is and at what timeand at what time

Get pens, pencils, erasers, your watch, car Get pens, pencils, erasers, your watch, car keys, etc ready the night beforekeys, etc ready the night before

Allow plenty of travelling time, but don’t Allow plenty of travelling time, but don’t get there get there tootoo early early

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Exam strategies – Exam strategies – During the exam: During the exam:

Listen carefully to oral instructionsListen carefully to oral instructions

Read instructions Read instructions veryvery carefully carefully

Plan your time effectivelyPlan your time effectively

Choose the order in which you’ll answer the questionsChoose the order in which you’ll answer the questions

Number answers carefullyNumber answers carefully

Don’t panic if you don’t know an answer – go to Don’t panic if you don’t know an answer – go to another questionanother question

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Exam strategies Exam strategies (....continued) (....continued)

Essay-type questions: Write a dot-Essay-type questions: Write a dot-pointed planpointed plan

Multiple-choice questions: Don’t change Multiple-choice questions: Don’t change your answers unless you’re your answers unless you’re suresure!!

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Exam strategies Exam strategies (....continued) (....continued)

Leave time for revision at the endLeave time for revision at the end

Don’t leave earlyDon’t leave early

Don’t have post-mortems!!Don’t have post-mortems!!

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My Plan for Mastering Exams! My Plan for Mastering Exams!

IdentifyIdentify your own your own exam stress:exam stress: What factors increase your stress level?What factors increase your stress level?

What can you change?What can you change?

What can you accept?What can you accept?

Identify revision and stress Identify revision and stress management strategies that work management strategies that work best for youbest for you

Mastery through Practice!Mastery through Practice!

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Some final thoughts…Some final thoughts…

Procrastination is the art of keeping up with yesterday. Procrastination is the art of keeping up with yesterday.

Whatever you Whatever you thinkthink you can or cannot do, you’re you can or cannot do, you’re probably right. (Henry Ford)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 The best thing about the future is that it comes one day at a time. (Abraham Lincoln)   a time. (Abraham Lincoln)  

The Serenity PrayerThe Serenity PrayerGrant me the serenity to accept the thingsGrant me the serenity to accept the thingsI cannot change, the courage to change the things I can,I cannot change, the courage to change the things I can,and the wisdom to know the difference.and the wisdom to know the difference.

Source: Source: www.www.bergenbergen.org/AMST/ pc/.org/AMST/ pc/stressprstresspr/quiz./quiz.htmhtm