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FOCUS OF THIS PRESENTATION

1 Proper exam preparation - overview

2 Understanding the concentration cycle

3 Understanding stress better

4 Managing exam stress effectively

5 Buffers against stress

6 Creating an exam study timetable

7 Study tips before exams

8 Why revision is crucial!

9 Exam room tips

PROPER EXAM PREPARATION - OVERVIEW

• Preparation is KEY!!!

• Planning, time management & self-discipline (have a study plan and follow it)

• Identify what study strategies work best for you (mind maps, tables, images, key words, activate different senses etc.)

• Summarize the work

• Work towards gaining insight into the work

• Leave enough time for revision & revise

• Consult with tutors/lecturers if there are any challenges

• Take regular breaks to maximize concentration

• Test yourself (Past year papers)

• Control your stress levels

Understanding the Concentration Cycle

• It’s normal to get distracted and even struggle to focus when you sit down to study – you

are in the warming up phase, be patient with yourself, watch your thoughts (make sure

they are positive), get rid of unnecessary distractions & persevere!

• Your maximum concentration span lasts 35 – 45mins, don’t study for too long without

taking a break and take regular breaks after each study session.

• Watch your diet whilst you’re studying – eat healthy food & regularly (provides you with

brain fuel to study well) & drink enough water.

Stress is normal & can be positive…but your perception of the situation is key!

• The main factor that determines whether stress is experienced positively or negatively is

your perception of the stressful situation – your thoughts about it!!!

• Programme your mind with positive realistic thoughts about exams to prevent stress levels

from escalating & to be able to get into & stay in the Eustress zone (see above graph) !!!

How does stress become negative

(distress) ? Perception Negative – interpreted by body as a

threat - stimulates the release of hormones

which trigger the FIGHT, FLIGHT or FREEZE

response.

This essential survival response prepares us

for physical, emotional & mental action

What happens when the threat is not real – e.g.

thinking that I will fail…, replaying certain

negative situations over & over in your mind???

(affects emotions & behaviour)

Perception Negative - we feel fearful, worried,

overwhelmed

The survival response gets locked in & we

experience increasing stress levels & even

anxiety

Higher order functioning is affected & we cannot

give off our best!!!

Signs & Symptoms of high stress

Physical: elevated heart rate, stiff muscles,

headache, nausea, difficulty breathing, sweatiness,

dry mouth, diarrhoea, constipation, freq. urination,

butterflies in tummy, getting sick often (flu) etc.

Mental: difficulty concentrating, distractibility, negative

thoughts, forgetfulness, worrisome thoughts, inability

to focus, racing thoughts, thinking of the worst

possible outcome etc.

Emotional: sadness, low self-esteem, anxious,

nervousness, fearful, low self-confidence, guilt/shame,

apathy (numbness), fatigue, anger, mood swings etc.

Behavioural: Irritability, sleeping too much or too little,

excessive eating or loss of appetite, changes in

activity level, emotional outbursts, increased smoking

or drinking alcohol, crying easily, defensiveness,

aggression, sighing frequently, not wanting to be

around people etc.

What are the reasons I may feel negative

stress (distress) about the exams???

• How you view YOURSELF: too critical, be realistic

• How OTHERS perceive you: Don’t study to impress, study to succeed

• UNREALISTIC goals: Use SMART goals

• THOUGHT distractions: i.e focusing on outcome/ emotional factors,

negative self talk: Identify distractions and eliminate

• Lack of PREPARATION start early, attend class, read, revise,

summarise

• Lack of MOTIVATION

• PAST BAD experiences: blanking out/failing

Managing Exam Stress:

• Plan for exam deadlines in advance and manage time wisely.

• Have goals and objectives to motivate you.

• Study consistently – small bits every day, have a study action plan

• Revise sufficiently prior to exams!

• Have a support network – buffer against stress

• Communicate your needs during high stress times

• Become aware of your own personal sources of stress, your reactions and the

effect stress has on YOU!

• Develop assertive behaviour – it’s ok to say “no”

• Check your attitude and watch out for negative self-talk! Replace negative,

unrealistic thoughts with more realistic, helpful thoughts

• Focus on what you can control as opposed to what you can’t

• Nurture a realistic belief in your ability to succeed with your academic tasks

• Practice deep breathing when you feel stressed or anxious

• Mindfulness Meditation exercises to help you feel calmer and focus better (Popular Apps – Calm & Headspace)

The Fantastic FIVE:

BUFFERS

AGAINST

STRESS

The FANTASTIC FIVE:Buffers against Stress

Sufficient Sleep

Good Nutrition

Sufficient Exercise /

Physical activity

Time for Rest/Relaxation

Positive but Realistic

Thinking Style

Creating an Exam Study Time

Table

• List all your subjects

• List amount of chapters to study per subject

• Work out how long you may take to study each chapter

• Work out how much time you need per module (each module’s

chapters may differ in length)

• Only 24 HRS IN A DAY……be realistic!!!

Time Table Example

Module Amount of

Chapters

Hours per

Chapter

Total Hrs per

Subject

Chemistry 10 2.5 25

Mechanics 15 3 45

• Then schedule each module into the next few weeks leading up to exams by breaking

down the work into individual study sessions.

• Use free periods in the day between lectures

• Schedule time in the evenings for exam preparation

• Use weekends effectively

• Make time for eating, regular breaks, grooming and resting/relaxation

•

Study Tips Just Before Exams

• Don’t focus on what you should have done. Focus instead

on what you can do and get busy doing it. Try not get stuck

in the emotions, rather be solution focussed.

• In light of the situation create a study-action-plan – Time

Management schedule – stick to it!

• Don’t SPOT work, focus on the most important work now.

• Aim for understanding – not only memorization!

• Once you understand, use key words, images, acronyms,

comparison tables, flashcards, mind-maps and other study

techniques to organize the information in your mind.

• Include practical examples in your learning – try and make

it personal to you!

• Test yourself – take the study objectives in your study guide

and textbook and turn them into questions. Have “mock

exams” with past exam papers. REVISION IS CRUCIAL !!!

• Be satisfied with your effort and try your best!

Why revision is crucial?

In the Examination Room

• Arrive comfortably on time - not too early, avoid discussing

work before entering exam hall, be seated early

• Avoid panicking- take deep breath & relax (count)

• Read exam instructions carefully (format, time, number of

questions)

• Skim through the whole paper- get an overview

• Divide your time equally between questions

• Answer every question

• Prioritise the questions you know well

• Do not worry if others finish before you

• Do not do the post-mortem after exam leave don’t discuss

answers with friends.

More tips while in the exam room: from Gardner, Jewler & Barefoot (2011)

1. write name on test and answer sheet

2. before start, first breathe in slowly and exhale,

carefully read instructions, make sure you

understand what is expected

3. allocate time per section

4. jot down ideas before writing (also formulas etc.)

5. answer easy questions first

6. if you feel panicky or “blank” stop what you are

doing, breathe, use positive self talk and

continue.

7. if you finish early, don’t leave anything blank &

check your work.

All the best!!!

There is life after exams!!!Once you get this degree, you’ll never have to do

this again!(But perhaps you’ll even choose to study again…)