Staying Sane in VCE

By Stephanie Limm

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This guide is dedicated to my friend

Brittany, who doesn't just want to survive VCE, but to thrive in VCE. I

hope this helps.

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Persist.

Because with an idea,

Determination and the right tools,

You can do great things.

Let your instincts, your intellect

And let your heart guide you.

Trust.

Believe in the incredible power

Of the human mind

Of doing something that makes a difference

Of working hard

Of laughing and hoping

Of lasting friends

Of all the things that will cross your path

Next year

The start of something new

Brings the hope of something great.

Anything is possible

There is only one you

And you will pass this way but once.

-Author Unknown

DREAM BIG

If there were ever a time to dare,

To make a difference

To embark on something worth doing

It is now.

Not for any grand cause, necessarily –

But for something that tugs at your heart

Something that is worth your aspiration

Something that is your dream.

You owe it to yourself

To make your days count.

Have fun. Dig deep. Stretch.

Dream big.

Know, though,

That things worth doing

Seldom come easy,

There will be times when you want to

Turn around

Pack it up and call it quits

Those times tell you

That you are pushing yourself

And that you are not afraid to learn by

trying.

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Contents

Paru 1: Beating Off Insanitz …………………………………..….Page 6

The Imporuance of Staying Healthy.……….………………..Page 8

Dealing with Stress…………………………………………………....Page 10

Dealing with Anxietz...………………………………..……………..Page 12

Dealing with Depression..…………………………………….…..Page 14

Pvtting Sleeping Issves to Bed………………………….…….Page 16

Yov Are What Yov Eat……………………………………...……..Page 18

Physical Fitness..……………………..………………………………..Page 20

Chill Ovt..………………………………..………………………………..Page 22

Paru 2 : Stwdy Wise …………………………………………………….Page 24

Goal Setting……………………………………..……….………………..Page 26

Time Management ……...………………………………………....Page 28

Maximse Yovr Memorz..…………………………..……………..Page 30

Stwdy Techniqves ………...…………………………………….…..Page 32

Exams! …………………………..………………………………….…….Page 34

ATAR: the be all and end all?…………………………...….Page 36

Where to go for help……………..………………………………..Page 38

Sovrces....………………………………..………………………………..Page 40

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Beating Off Insanity

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THE IMPORTANCE OF STAYING HEALTHY

It is integral to our success at school and life in general to stay healthy in all

aspects, especially on a physical and mental basis.

STAY ACTIVE

Doing between 30-60 minutes of exercise a day will reduce mental and physical

tension, leaving you able to focus without experiencing stress. Regular exercise

also improves your skin, and the health of your body in general, a massive

confidence booster.

EAT WELL

Although it is easy to live on chocolate or hot chips around exam times or when

SACs are piling on top of us, it won’t benefit you at all. Ensure you eat a

balanced diet including sources of iron such as red meat or spinach to maintain

high levels of energy. Remember to drink at least 8 glasses of water a day. You

cannot study if you are dehydrated.

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SLEEP WELL

Get 8-10 hours of sleep each night to ensure you give your body time to relax

and recharge. Going to bed and getting up at the same time each day on a

regular basis makes sleeping a natural pattern and will ensure you are not

spending hours every night failing to get to sleep. Give yourself time to relax

and wind down before bed so you are ready for some shut-eye already.

STRESS LESS!

VCE is 2 or 3 years out of your life. Talk to someone about your problems, don’t

risk the consequences of bottling them up. Break down your work load into

manageable blocks, and learn to prioritise what is necessary work over basic

revision so you do not feel as though you a drowning in a sea of notes and text

books!

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STRESS

WHAT IS STRESS?

Stress is a perfectly normal phenomenon which occurs when we react to certain situations

or events. It causes your body to go into an “emergency mode.” Stress is not necessarily a

bad thing. When stressed, our body produces chemicals which raises our heart rates and

increases mental focus, allowing you to perform well over short periods of time.

OVER STRESSED?

If stress is regular and consistent, the build-up of “stress chemicals” can cause lasting

damage to both your physical and mental health.

Although everyone feels stress sometimes, especially during the VCE period, if stress

becomes excessive it is important to seek help from counsellors or medical practitioners to

ensure it doesn’t lead to depression or other mental health disorders.

SYMPTOMS OF EXCESSIVE STRESS

Mental Symptoms:

Feeling anxious, angry or irritable

Feeling constantly on the verge of tears

Having low self-esteem or lacking confidence

Feeling constantly restless

Lacking Concentration

Physical Symptoms:

Feeling sick

Headaches/stomach aches

Having trouble sleeping

Feeling constantly tired

Excessive sweating

Experiencing cramps or twitches

Experiencing dizziness or fainting

Under-eating or over-eating

Using drugs or alcohol

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QUICK FIXES FOR STRESS

Exercise:

Make sure you do at least 30min of exercise a day even if you feel as though it is cutting into

your study time. Exercise reduces mental and physical tension making it easier to concentrate

and work productively.

Take time to relax:

Trying to do too much all the time can cause more harm than good and leave you less productive

and struggling to focus. Take a short break and try one of the following to leave you feeling

mentally refreshed and alert.

- Letting Go of Stress and Anxiety (Guided Meditation, 10min) http://www.youtube.com/watch?

v=_gDK4EQWN9g&feature=fvwrel

- Reducing Stress and Anxiety (Guided Meditation, 6min) http://www.youtube.com/watch?

v=ftGxkCeO2N8

- Feeling overwhelmed? Watch your worries and problems literally explode into nothing before

your eyes: http://thequietplaceproject.com/thethoughtsroom/?page=thethoughtsroom&lang=

- Feeling like you never get the time to slow down? It is time for some silence and reflection:

http://thequietplaceproject.com/thequietplace

Get organised:

Staying organised with your time can ensure you’re not studying late into the night to complete

assignments due the next day. See Pages 30-31 for time management and organisational skills.

IT’S ALL TOO MUCH

If you are not coping with your stress levels, it is important to seek help and talk to someone

about what you’re going through.

-Kids Help Line: call 1800 55 1800 (24/7, free call)

-Lifeline: 13 11 14

-Book an appointment with a school counsellor

-Cobaw Community Health Youth Counselling Service:

Call 5421 1666 Monday-Friday 9.30am-12pm

Initial appointments are free.

For more Information see: http://www.cobaw.vic.gov.au/Category-Counselling-Services/

counselling.html

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ANXIETY AND ANXIETY DISORDERS

Whilst feeling anxious before exams, job interviews or competitions is a normal

part of life, if you are feeling constantly panicky about day to day situations,

you might have one of many different anxiety disorders. If this is the case, you

will need to seek help and treatment. The best thing to do is to see your GP.

Early identification and treatment can prevent a lifetime of dealing with

anxiety and depression.

TYPES OF ANXIETY DISORDERS

Panic Disorder: A psychiatric disorder in which debilitating anxiety and fear arise

frequently and without reasonable cause.

Post-Traumatic Stress Disorder: (PTSD) is a severe condition that may develop after a

person is exposed to one or more traumatic events, such as sexual assault, serious injury

or the threat of death. The diagnosis may be given when a group of symptoms such as

disturbing recurring flashbacks, avoidance or numbing of memories of the event, and

hyper arousal (high levels of anxiety) continue for more than a month after the traumatic

event.

Obsessive Compulsive Disorder: (OCD) is an anxiety disorder characterized by intrusive

thoughts that produce uneasiness, apprehension, fear, or worry; by repetitive behaviours

aimed at reducing the associated anxiety; or by a combination of such obsessions

and compulsions. Symptoms of the disorder include excessive washing or cleaning;

repeated checking; extreme hoarding; preoccupation with sexual, violent or religious

thoughts; relationship-related obsessions; aversion to particular numbers; and

nervous rituals, such as opening and closing a door a certain number of times before en-

tering or leaving a room.

Generalised Anxiety Disorder: (GAD) is an anxiety disorder that is characterized by

excessive, uncontrollable and often irrational worry about everyday things that is

disproportionate to the actual source of worry. This excessive worry often interferes with

daily functioning, as individuals suffering GAD typically anticipate disaster, and are overly

concerned about everyday matters such as health issues, money, death,and

family problems.

Specific Phobias: An extreme or irrational fear of, or aversion to, something such as going

near certain animals, attending social events or receiving injections.

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REMEMBER: IF YOU SUSPECT YOU HAVE AN ANXIETY DISORDER, SEE YOUR GP

IMMEDIATELY FOR DIAGNOSIS AND TO DISCUSS TREATMENT OPTIONS.

WAYS TO HELP YOURSELF WITH YOUR ANXIETY DISORDER

There are a few things you can do to reduce anxiety in your life. Identify triggers that cause

attacks or stress and try to change your lifestyle to avoid those triggers.

Staying Healthy: Make sure you are eating a balanced diet, doing regular exercise and

getting enough sleep. This will improve your overall outlook on life.

Relaxing: Try going for walks, taking Yoga or Tai Chi classes, practicing meditation or

taking part in group sports such as netball or football.

Talking: Talk to friends and family about things making you anxious, and see if they

can be sorted out. Bottling up your feelings will only increase your anxiety levels.

Avoid Alcohol and Drugs: Even though they might seem to help in the short term,

they only make things harder in the long run.

INFORMATION AND SUPPORT

Youth Beyond Blue: www.youthbeyondblue.com

Headspace: www.headspace.org

ReachOut: www.reachout.com

Kids Help Line: http://www.kidshelp.com.au/

Or call

Kids Help Line: 1800 55 1800

Lifeline: 13 11 14

Or Cobaw Community Health Teen Counselling

Service to book an appointment: 03 5421 1666

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DEPRESSION

Depression is a serious illness which leaves you feeling constantly

down, losing the enjoyment to live and struggling to cope with day

to day life. Depression is unfortunately common, affecting around

160,000 16-24 year olds each year. If you suspect you might be

suffering from depression SEEK MEDICAL ADVICE OR COUNSELLING

IMMEDIATELY. Treatments are available, the sooner your seek them,

the sooner you will be able to get your life back on track,

SYMPTOMS

If you have been experiencing the following symptoms for more than

two weeks, there is a chance you are suffering from depression.

Feeling sad, down or miserable constantly

Have lost all enjoyment in all your usual activities

Struggling at school or work to an unusual extent

Experiences changes in relationships with family and friends

If you have the above symptoms and at least four of the following,

you may have depression.

Feeling irritable and angry

Feeling restless and agitated

Losing energy or feeling constantly fatigued

Struggling with concentration and decision making

Feeling worthless or guilty

Feeling like life is not worth living

You cant be bothered about anything

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TAKE ACTION EARLY

Talk about you feelings

To someone you trust such as a parent or family member.

Book and appointment with a counsellor either at school or try

Cobaw Community Health’s teen counselling service,

Call 5421 1666

Ring Kids Help Line 1800 55 1800

See your Doctor to discuss your feelings

Look after yourself

Eat a balanced diet

Do at least 30min of exercise a day

Avoid drinking alcohol or taking drugs at all costs

Take time out of your day to do something you enjoy

Get enough sleep

Try not to stress too much

More information

Youth Beyond Blue:

www.youthbeyondblue.com

Headspace: www.headspace.org

ReachOut: www.reachout.com

Kids Help Line: http://www.kidshelp.com.au/

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Putting Sleeping Issues to Bed

SLEEP

As we all know, sleep is vitally important for giving our bodies and minds time to rejuvenate and give

ourselves the opportunity to be active and alert.

Lack of sleep causes irritation, lack of energy, anxiousness, depression and other negative consequences

we could do without in VCE.

As Teenagers, we need 8-10 HOURS OF SLEEP EACH NIGHT. Fighting it will only adversely affect you in

the long run.

TROUBLE SLEEPING?

It is important to develop a sleeping pattern so sleep becomes a natural process. Go to bed at the same

time every night (No later than 10.30pm) and get up at the same time each morning (around 7am).

In the morning

Get out of bed when you wake up, do not try to go back to sleep

Go outside for some fresh air, this will wake you up

Daytime:

Don’t nap, it will make it harder to sleep at night

If sleeping issues is caused by an overactive mind, try to sort out the problems which keep you awake

at night before attempting sleep.

Being active reduces mental stress and tires you out for bed

Avoid any caffeine after 4pm

Before Bed:

Don’t go to bed hungry

Go to the toilet right before you go to bed so you won’t need to wake up in the night

Turn off all electronic devices at least 30min before bed.

Do something relaxing: have a hot chocolate, a warm bath/shower or meditate: try this deep relaxation

meditation: http://www.youtube.com/watch?v=Zh-klfBJlHc

Even if you are tired, try staying up until your usual bed time to make it easier to fall asleep.

Sweet Dreams:

Try focusing on your Breathing: try the following 5 times each to relax you: Breath in and out through

your nose, breath in and out through your mouth, breath in through your mouth and out through

your nose, breath in through your nose and out through your mouth.

Ensure you room is dark, quiet and a good temperature so you are not too hot or cold.

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LONG TERM ISSUE?

Sometimes, sleeping problems can last months or years which is obviously not a good

situation to be in. The following is the Youth beyondblue 5 step plan to break long term

poor sleeping cycles:

Eliminate things stopping you from sleeping, such as alcohol, caffeine or day-to-day

problems.

Get up if you can’t sleep after trying for 15-20minutes. Staying in bed when feeling

restless is unlikely to result in sleep.

Do something quiet and distracting: read, play cards, or mental puzzles like Sudoku’s or

crosswords. Distracting yourself from your worries can help you wind down and

become sleepier.

Go back to bed when you feel more relaxed.

If you’re still awake after another 15-20min, repeat the process until you fall asleep.

NOTHING WORKING?

If nothing you do seems to help, it is time to seek professional help. Speaking to a

counsellor or doctor is necessary to deal with the issue as soon as possible to ensure lack

of sleep doesn’t end up as a more serious issue such as depression or anxiety.

Make an appointment to see a school counsellor or another teacher to talk about what

you can do

Book an appointment with your GP

Cobaw Community Health Youth Counselling Service:

Call 5421 1666 Monday-Friday 9.30am-12pm. Initial appointments are free. For more

Information see: http://www.cobaw.vic.gov.au/

Category-Counselling-Services/counselling.html

For more information, visit:

www.headspace.org

www.reachout.com

www.youthbeyondblue.com

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YOU ARE WHAT YOU EAT

Ensuring you eat a balanced diet is of the

utmost importance during VCE. It will give

you a better chance at staying healthy

through the year, give your brain the best

chance at functioning effectively and keep

you in a good mental and physical state in

general.

IT STARTS WITH BREAKFAST

Yes, we have heard it all our lives, breakfast is the most important meal of the

day. Studies have shown that students who eat breakfast have higher energy

levels, perform better and are less likely to be irritable during the day. If the

thought of eating so early in the morning is unbearable, Try getting the

nutrients you need in smoothie form, so you can just drink them down! Here is

the recipe for the “Wellness Warrior Smoothie” favoured by Australian Model

Miranda Kerr:

Wellness Warrior Smoothie

Ingredients 3 stalks of kale (discard the tough stalk and use the leaves)

3 leaves of Cos lettuce

1 cup coconut water

1 small frozen banana

A small handful of goji berries or blueberries

1 tsp hemp seeds

1 tsp chia seeds

1 tsp bee pollen

1 tsp maca powder

1 tsp spirulina

Preparation

Add all ingredients to a blender and blitz until smooth.

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9 FOODS TO BOOST BRAIN POWER

1. WHOLE GRAINS

Whole grains are low-GI which mean that they supply the body with a

steady supply of energy and keep you mentally alert during the day.

2. OILY FISH

Supply’s the body with Omega-3 Fatty Acids which are good for the well

being of your brain, heart and joints.

3. BLUEBERRIES

Blueberries are effective in delaying and improving short term memory

loss.

4. TOMATOES

Protect against cell damaged which leads to dementia and Alzheimer's.

5. BLACKCURRENT

A good source of Vitamin C, which has the power to increase mental

agility, and boost the immune system.

6. PUMPKIN SEEDS

A good source of Zinc, vital for enhancing memory and thinking ability.

7. BROCCOLI

A good source of Vitamin K which enhances cognitive function and general

brain power.

8. SAGE

Has a long reputation of

improving memory.

9. NUTS

Vitamin E from nuts prevent

cognitive decline.

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PHYSICAL FITNESS

Physical activity is important to

maintain physical and mental

health. It helps you stay

focused and maintain high

levels of energy. Where possi-

ble, try to exercise outside to

get the added benefits of

Vitamin D absorption and

fresh air to clear your mind.

Try the 30min Outdoor Circuit Workout on the opposite page to get your daily

dose of exercise!

OTHER EXERCISE IDEAS

Try Yoga to help you stay relaxed and fit: http://www.youtube.com/watch?

v=xPr4g7o46DY

Do a group aerobic class such as Zumba ® or save money and buy the discs to do it

with your family.

Use your Trampoline! 10 minutes of trampolining = 30 minutes of jogging!

Go for a walk or jog around the block, help out by taking your dog with you.

Hit the Gym with friends! See who can lift the most weights!

Swim! It is proven to alleviate stress!

Meet your friends at the local tennis court. You don't need to be a pro to have fun

and work out!

Do push ups during the ad-breaks of your favourite TV show.

Take up a dance class

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Time Activity

5 minutes Warm up - Brisk walking

2 minutes Walk or jog

1 minute Walking Lunges

1 minute Speed walk or Run

1 minute Walk or jog

1 minute Sprints

3 minutes Walk or Jog

1 minute Tree Pushups

Find a tree and stand a few feet away from it. Place hands on the tree in front of you

at about shoulder level. Bend the elbows and lower towards the tree in a

pushup. Push back up and repeat for up to 1 minute.

1 minute Scissor Jumps Keep your hands on the tree for support and begin with the feet together. Jump up and bring the right foot forward, left foot back. Quickly switch feet and continue scis-soring the feet as fast as you can for 1 minute. For added intensity, swing your arms along with the feet instead of holding onto the tree.

1 minute Speed walk or Run

3 minutes Walk or Jog

1 minute Long Jumps

Find a flat stretch of sidewalk or trail and begin with feet together. Lower into a

slight squat and jump forward with both feet as far as you can, swinging your arms to

help propel you forward. Continue leaping forward for 30 seconds, take a walking

break, then finish out the minute

1 minute Speed walk or Run

1 minute High Knees

1 minute Butt Kicks

3 minutes Walk or Jog

3 minutes Cool down with an easy walk

Total: 30 Minutes

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Need help chilling out?

Try a few of these:

NEED TO CLEAR YOUR MIND?

The Quiet Place http://thequietplaceproject.com/thequietplace

The Thoughts room http://thequietplaceproject.com/thethoughtsroom/?

page=thethoughtsroom&lang=

Reduce stress and anxiety: http://www.youtube.com/watch?v=ftGxkCeO2N8

Letting go of stress and anxiety: http://www.youtube.com/watch?

v=_gDK4EQWN9g&feature=fvwrel

NEED TO RELAX?

Deep relaxation meditation http://www.youtube.com/watch?v=Zh-klfBJlHc

Laugh: watching a comedy show on TV or YouTube can be an immediate mood

booster

Read a book. Take yourself into another world with characters who lead

adventurous lives and realise your life isn’t as bad as you think

NEED AN ENERGY BOOST?

Listen to some up-tempo music

Go for a run or walk around your block

Have a trampoline? use it!

Do a group exercise session such as Zumba®, or buy the DVD’s and do it

with your family.

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STUDY WISE

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SETTING GOALS

Setting goals is an important step for VCE success as writing goals helps you remember what all your efforts are for when

things get tough. Goals should also be specific and contain a plan on how you intend to achieve them. This makes success

seem doable, rather than totally impossible.

The best method for writing goals is the S.M.A.R.T Goal Method and it works as follows:

S pecific

M easurable

A ctionable

R ealistic

T ime

To write out your goals follow the following format:

I will spend (time) doing (activity), beginning

(date) and ending (date) so that I will achieve

(goal).

For example:

I will spend 60 minutes writing a weekly practice

language analysis essay, beginning Today and ending on

the 30th October 2013 so that I will achieve an A+ mark

for the English Exam.

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Remember to stick your goals up somewhere you can see them, where they can guilt trip

you into studying!

Include pictures relating to your goal to help you visualise what it will be like when you

achieve it.

~ Nothing can stop the man with the right mental attitude from achieving his goal;

nothing on earth can help the man with the wrong mental attitude

(Thomas Jefferson)~

Here is some space to start planning your goals:

Goal 1

I will spend ___________________________________________________________

Doing ________________________________________________________________

Beginning_________________________ and Ending_________________________

So that I will achieve:

________________________________________________________________

~The surest way not to fail is to determine to succeed (Richard Brinsley Sheridan)~

Goal 2

I will spend ___________________________________________________________

Doing ________________________________________________________________

Beginning_________________________ and Ending_________________________

So that I will achieve:

________________________________________________________________

~ Success is the sum of small efforts, repeated day in and day out

( Robert Collier) ~

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TIME MANAGEMENT

In years 11 and 12, there always seems to be so much to do and not enough time to do

it in.

The best way to maximise your productivity is to plan your study time with these 5 easy

steps:

1 Pre-Organise

Decide the amount of time you can spend studying each day and weekend. Split

them into 50 min blocks and highlight the time frames on your study timetable,

adding your other commitments and STUDY PERIODS at school.

2 Plan

List all the tasks you have been given as well as any extra study you want to

achieve in your planner or separately to your study timetable.

3 Prioritise

Number your tasks in order of importance and highlight anything that has to be done

before the next day.

4 Break it down

REALISTICALLY decide the amount of time needed to complete each task then work

out how many study blocks it will take.

5 Time Frames

Fill in your study timetable for that night until all your study blocks are full or until

you have timetabled in all your tasks. You can carry on low priority tasks the next day.

Do not over fill your study timetable, it will just make you stressed. If you have too

many things due the next day ask for an extension from one of your teachers. Have

fun crossing off study blocks when

you complete them!

Remember: 1 minute of planning saves

4 minutes of work!

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MAXIMISE YOUR MEMORY

Studying SMART rather than HARD should be your mantra for VCE. There is

no point doing 6 hours of work a night if you cannot recall any of the

material. Here are 10 Memory tricks to ensure you are maximising your

revision time:

1 LYRICAL CHALLENGE

Know all the lyrics to 100 different song but cant remember the quadratic

formula? Try re-writing you favourite songs with dates, formulas and

events so all you have to do is sing along (in your head) all your material

will come rushing back!

2 COLOUR CODED

Colour coding your notes by topic or subject will help your brain visualise

the page when revising or in exams.

3 WRITE IT OUT

Always hand-write summary notes. The movement you make when writing

creates a muscle memory of your revision and makes it easier for your

brain to recall what you wrote.

4 WELCOME HOME

Copy an ancient trick and visualise information being kept in different areas

of your house. Then imagine yourself walking through the rooms. For

example, you might see your toilet door and remember how WWII started.

You then enter you bathroom and remember which countries were allied

with Britain.

5 SMELL TIMES

Smelling the same thing whilst studying and then again in the exam can

help you remember certain information. It is the same as smelling cologne

and immediately remembering a certain person. Try using a different

scented lip balm or cologne per subject then apply it again before you

exam or keep it in your pocket during the exam!

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6 REPEAT AND EXPLAIN

Saying your notes out loud can help you remember them especially if you do it whilst

you’re writing them it out. This means you are engaging both your visual and audio

logical learning aspects in one go! If you are able to tell your friend all about your

study material in different ways, you will be ready to tackle any exam questions that

come your way. If they don't want to listen, just talk at them, it is still practice!

7 RECORDING NOW

Record your notes on your computer and play them on your IPod® whilst travelling to

and from school. You can download a free sound recorder here:

http://www.freewarelinker.com/free-sound-recorder

8 PAINT THE WALLS

Covering your walls with mind maps and colour coded sticky notes with definitions

can help you revise whilst you’re doing your hair, cleaning your teeth, sitting on the

toilet. You can even laminate revision sheets and stick them in your shower for that

extra revision time!

9 SHORT STUDY BLOCKS

You remember most clearly the things you study first and last. Keep your study blocks

under an hour and take regular breaks to ensure you remember the most possible.

10 OPEN YOUR MIND WITH MUSIC

Certain music makes your mind more susceptible to retaining information. Listening

to Baroque music whilst studying induces relaxed alertness and increases recall by

25%. Try to stick to

music containing a stringed Orchestra

and avoid vocals as they cause

distractions. YouTube composers such as

Bach, Vivaldi or Handel, or search

“Exam Study Classical Music Orchestra”

on Spotify for a 3 hour ready made playlist.

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WAYS TO EFFECTIVELY REVISE

Study Techniques based on your learning type:

VISUAL LEARNERS:

Make flash cards (save paper and make them online at http://

www.studyblue.com/online-flashcards/ )

Create colourful mind maps of each concept and stick them on your walls. Use large

sheets of butchers paper or do them on the computer with Inspiration (http://

www.inspiration.com/Freetrial )

READ/WRITE LEARNERS:

Create Summary books and notes

Write essays, practising using the evidence you have memorised from your notes

AURAL LEARNERS:

Record your notes and play them whilst travelling. (http://www.freewarelinker.com/

free-sound-recorder )

Turn your notes into songs and sing them!

KINESTHETIC LEARNERS:

Make 3D Models of your material

Choreograph a dance or arm movements, each move reminding you of certain

information.

THE POMODORO TECHNIQUE ®

If you struggle to stay focused for long periods of time, the Pomodoro Technique is for you.

Basically, you divide your time into 25 minute study blocks called “Pomodoro’s” and set a

timer. You allocate only one task per Pomodoro. For example, you would allocate one

Pomodoro for essay planning, another for writing. You will be amazed at how much you

can get done when you focus on one thing

for 25 minutes! People have been known to

write 600 words of an essay in one Pomo-

doro! Remember to have a 5 minute break

at the end of each Pomodoro! For more in-

formation see: http://

www.pomodorotechnique.com/

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EXAM CLUE WORDS Analyse To find the main ideas, how they are related and why they are important.

Comment on To discuss, criticise or explain its meaning as fully as possible.

Compare Show both the differences and similarities.

Contrast To compare by showing the differences.

Criticise To give a judgement or opinion, showing GOOD and BAD points, not attacking.

Define Give a definition in related terms. Usually a memorised definition will do, although

sometimes it is good to add an example.

Describe Write a detailed account of something

Discuss Present many arguments for and against a point of view with evidence, and reach

a conclusion.

Evaluate To give an opinion, supported by expert opinions, of the truth or importance of a

concept. Show both the advantages and disadvantages of each viewpoint.

Illustrate To explain or make clear by concrete examples and evidence.

Interpret To give meaning using examples and personal comments to make something clear.

Justify To give a statement of why you think something is so, backed up by evidence.

List Enumerate the main ideas one by one.

Outline To give a general summary. It should contain a series of main ideas supported by

secondary facts. It must be an organised response.

Prove To show an argument or logic that something is true.

Relate To show a connection.

Review To give a summary in which you look at the important parts and criticise if

necessary.

State Describe in precise terms.

Summarise Give a brief, condensed account of the main ideas.

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EXAMS

Exams. They are a part of life. Even when

you finish year 12 you will most likely

continue to have semester exams at your

tertiary institution. Just remember: THEY

ARE NOT AS SCARY AS THEY LOOK!

PREPARATION

Summarise your course in a summary

book or on flash cards and keep them separate from general coursework

List any concepts you are unsure or and seek clarification from your

teacher

Plan your revision time from the end of your classes until your last exam,

making sure you have enough time per subject, prioritising by which exams

you have first and giving yourself time off during your revision time. Make

sure you stay healthy!

On the VCAA Website: www.vcaa.vic.edu.au

Read past examiners reports so you know what people have found

hard and make sure you are comfortable with those topics.

Download past exams and complete them, sticking to the time frame

you will have in the actual exam

Look at the VCAA study guides for each subjects so you can tick off key

concepts when you are comfortable with them

Study Guides also tell you how much of your final score your exam is

worth

Google VCAA grade distribution and see what percentages gave what

marks over the previous years. You’ll find that an A+ is usually a lot less

than a 95%.

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5 COMMON EXAM MISTAKES MADE BY STUDENTS

1. Not reading the Question closely enough.

2. Not planning extended response answers before writing them, to ensure

they stay on topic.

3. Spending too much time on one part and neglecting another. Read the

time allocations on the front cover of your exam and stick to them!

4. Writing a pre-prepared answer rather than adapting knowledge to fit the

question.

5. Not understanding exam clue words. (see Page 33 for a list)

MANAGING EXAM STRESS

Be practised in regular, effective study habits.

Look after your body during the exam period. Late nights and junk food

will not give you the best chance at a good score.

Have a number of options and pathways that you are happy with so you

know you have a back up if something goes wrong and you get a lower

ATAR than expected.

Don’t be afraid to ask for help. Its better to admit you don't know it before

the exam, rather than in the exam.

Manage external expectations by remembering that you are doing the

exam to achieve what YOU want not anyone else. If your parents are

getting on your nerves, continuously comparing you to siblings or berating

you for not studying until all hours, consider going in to school to study. At

least your teachers will be close at hand.

Remember, the exam period will end! All

you have to do is YOUR BEST until that

time comes.

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ATAR: The Be All and End All?

We cannot be expected to set our future in stone at age 16. Over

our lives we all grow as people, our interests change, our passions

and motivations change. It is important to remember that our ATAR

is only “Current” for 5 years. After that we can attend any university

and previous scores mean nothing at all. Who knows, you might

have an adventure on your way to getting where you want, and that

place might not be where you thought it was.

Here are two examples of people who took a very indirect route to

where they are right now:

Annie: Working with Youth in the Macedon Ranges

THE INDIRECT ROUTE

Secondary School was an interesting time in my life, I often struggled with motivation and had a whole host of distractions

outside of school that took up a whole lot of my time and my energy...suffice to say it really wasn’t any surprise at all when I

was asked by the Year Level Coordinator at the end of Year 11 to think about moving on, scraping through just wasn’t going to

cut it in Year 12...He didn’t have to ask me twice...to be honest I couldn’t get out of there quick enough.

That year that followed was disastrous on so many levels, I had a little part time job at local jewellers and enrolled myself in a

TAFE course which I had little or no desire to attend so basically didn’t... I spent a lot of that year feeling very overwhelmed

and more than a little lost, I just couldn’t join the dots. I think looking back on this time I just had such difficulty working out

what I wanted to do with the REST OF MY LIFE.... that’s how people talked to us back then about the future....decide now, at

the tender age of 16 what you want to do FOREVER.... I was lucky if I could successfully decide what I wanted for breakfast....

I maintained contact with one of my teachers from my old High School during that year, he had always been a massive sup-

port and he helped me break things down a little and gave me some advice that I have always remembered and applied...He

told me when in doubt to lead with my heart...to just do the subjects I loved and was interested in and if I loved them and was

interested my motivation would find me. The time away from School allowed me to see School from another perspective, it

allowed me to see it as something that I could make work for me not me working for it...Ultimately returning and finishing

Year 12 was going to increase my options, open doors...suddenly I could see the point, I could join the dots... I was very lucky

to be accepted back the following year to do Year 12...albeit on a 3 month behavioural contract...

I did well in Year 12 – I grew up a whole lot, got organised, studied reasonably hard, found a focus I never knew I could have,

made new friends, a fresh start in so many ways...At the end I passed beautifully...got first round offers into a course I thought

I wanted to do, I even made it to my First Year Orientation Week... but that was about the size of my first attempt at

University.

Doing nothing was never an option so I got a job and worked for a few years, moved out of home, bought a car, explored life

and all its lessons, the good, the bad and the ugly. Whilst working in Local Government I got a taste of so many different

career options and as a “mature” age young woman I returned to University, completely motivated, passionate in fact, not to

mention determined and disciplined as I studied by distance education, whilst working and eventually raising a family – I had

all the balls in the air at the same time and have never felt so centred. I have enjoyed a long and diverse career in the Youth

Sector for almost 20 years as a result, loving every moment – such a rich and rewarding career.

Definitely took the in-direct route to get here, met some fabulous people and had some amazing experiences along the way

and who says it’s finished?? If I ever figure out what I want to be when I grow up I may even see you on campus somewhere...

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Karina : Careers Adviser SHC Kyneton

A CAREERS JOURNEY FROM ACROSS THE SEAS

Karina wasn’t always a successful career adviser living in the Macedon Ranges. She started out

her journey being passionate in performing arts and hoped to be a director. Karina studied A-

levels (UK VCE Equivalent) in Humanities, English and performing arts. She chose her subjects

based on interest and passion and since aged 15, had been heavily involved in school and

professional theatre, doing performing, directing and stage management, as well as working for a

local TV studio. She followed her passion onto University where she studied a double degree in

sociology and performing arts whilst continuing to volunteer at a London TV studio. Crises struck

mid-way through her degree when she realised that the sociology aspect of her degree,

especially anthropology, was holding her interest more than the performing arts which had been

her passion for longer than 5 years. The fact that she had changed her mind after 5 years of focus

was stressful but she decided to finish her degree. Karina graduated during a recession and struggled to find a job. She went

for a job in a bank, for financial reasons but even in the interview she knew it was the wrong environment for her. Although

she was great with customer relations, she had no passion for the financial aspect of work. At a loss, Karina had a careers

interview with a local service and the employment ideas which came out of that included counselling, social work, teaching

and careers advising. Careers advising really struck a chord as it was a multi-aspect job which brought you into contact with a

variety of people. Whilst studying her Post-graduate degree in Careers Guidance she volunteered with a local careers service

and worked with the team on completion of her studies. Next she started working with co-ordinators in 6th from colleges and

continued her career journey working with disengaged youth, unemployed youth, university careers officer in media and arts

and has even mentored careers advisers in training. Have children put a hold on her work although she was asked to do casual

work with an academic college in Winchester and loved the team aspect of the job. Karina and her husband took a big step

and moved out from the UK to Australia, leaving behind a comfortable community full of friends and family to knowing

no-one. She was pushed by a close friend to apply for a job working with disengaged youth at Cobaw Community Health,

which she was offered, and worked there for over a year until she missed the guidance counselling too much and came to

Sacred Heart. We don’t know who we will be in a few years’ time. What matters is that we can be flexible, passionate, good at

adapting and ready to take on new opportunities. Life is exciting if you choose to live it!

BE PREPARED TO ADAPT YOUR PLANS.

Things can go wrong during your exam period which might mean you do not get the score you originally wanted.

But do not worry. LIFE HASN’T ENDED. There is never only a single road to a certain place. Give yourself piece of

mind by working out a few different ways for you to achieve the qualifications you want and ensure your VTAC

application reflects your plans.

MAKE PEACE WITH FAILURE

Consider the effect upon you when you set super high goals and they do not work out. Unless you accept that

failure can happen in life, and that failure will not put your life on hold, those goals become not an exciting

challenge, but a recipe for extreme stress.

Failure is important because it allows us to grow as people, consider options we might not have thought of, meet

new people and give us the motivation to continue to strive for great things.

THE PROCESS

Continue planning and working towards your goals as normal

If you do not achieve the results you want, evaluate your experiences.

What could you have done differently? What works for you? What doesn't work for you?

Realise that you as a person are never a failure. Be patient with yourself and find a new area to succeed in.

Remember life is a learning experience, full of opportunities. You can experience them no matter your ATAR.

38

WHERE TO GO FOR HELP

Need To talk to Someone?

Ring Kids Help Line 1800 55 1800 for 24/7 counselling or visit

http://www.kidshelp.com.au/

Ring Lifeline on 13 11 14 or visit

http://www.lifeline.org.au/

Cobaw Community Health Youth Counselling Service:

Call 5421 1666 Monday-Friday 9.30am-12pm

Initial appointments are free.

For more Information see: http://www.cobaw.vic.gov.au/

Category-Counselling-Services/counselling.html

Need More Information?

For online Counselling and information regarding Teen Men-

tal Health Issues visit: http://www.headspace.org.au/

For Information regarding depression in young people and

general health fact sheets visit: http://www.youthbeyondblue.com/

Visit Australia’s leading online you mental health

service at: http://au.reachout.com/

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Youth Friendly General Medical Practitioners

Dr Alison Bailey Brooke St Medical Clinic – Woodend 5427 1002

Dr Kasey Hogg Gisborne Medical Centre – Gisborne 5428 3355

Dr Anne Peterson Coliban Medical Centre – Kyneton 5422 1412

Bendigo Health Child & Adolescent Mental Health Services – Kyneton Outreach Via Psychiatric

Crisis Assessment and Treatment Team (PCATT) Bendigo 1300 363 788

www.bendigohealth.org.au

CAMHS (Child & Adolescent Mental Health Service) - Part of Bendigo Health

CAMHS can do ongoing counseling or assessment (usually conducted over four sessions)

Whole family involvement, parents encouraged & recommended to be involved

Part of mental health service, so they have team including psychiatrists & can do hospital admissions

0-18 years. Can do a risk assessment within 24 hours

CAMHS Bendigo – 1300 363 788 (ask for CAMHS intake)

CAMHS is located at Kyneton Hospital

Macedon Ranges Health Services

Offers a limited range of counseling and other support services.

Counseling for individuals, family issues, etc.

Not essential for parents to be involved, but preferred

Operate EYES Youth Clinic every Wednesday during school terms. 4.30pm until 7pm.

Ph: 5428 0300 Macedon Ranges Health Services is located in Neal Street, Gisborne. (Near the Police and Ambulance

buildings). Sandra Rogers – Counselor, Louise Beer – Community Nurse

CASA (Centre Against Sexual Assault)

Offers counseling/advocacy services. Provides 24-hours crisis support following a sexual assault. Has offices in

Kyneton and will also come to school. Ph. 5441 0430

Macedon Ranges Shire Council: Ph: 5422-0221

Youth Development Unit: www.facebook.com/MacedonRangesYouth

Undertakes and co-ordinates a range of activities for youth in the shire including alcohol strategy, Cyberlife Program, youth

groups, youth space, advocacy for rural young people, youth Leadership and Live4Life – www.live4life.org.au

Youth Spaces after school each week at Kyneton, Romsey, Woodend, Malmsbury, Gisborne. Visit website for times and days.

Provides information to community and schools about youth issues and activities.

Coordinates crisis responses in the Macedon Ranges Shire

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Proudly supported by the Macedon Ranges Youth

Development Unit's Ambassadors Program