We all know that exams can illicit stress and anxiety in us. However, we can learn to control these overwhelming feelings and ensure that we study effectively and with purpose.
The journey to academic success includes being able to study and understand what you are studying rather than ‘parrot-learn’. Whether you are in school, university or college it is so important to remain calm and confident. The key to reducing stress and anxiety is practice. Through practicing various skills and activities, you stand a very good chance of academic success.We all know that exams can illicit stress and anxiety in us. However, we can learn to control these overwhelming feelings and ensure that we study effectively and with purpose. The journey to academic success includes being able to study and understand what you are studying rather than ‘parrot-learn’. Whether you are in school, university or college it is so important to remain calm and confident. The key to reducing stress and anxiety is practice. Through practicing various skills and activities, you stand a very good chance of academic success.
Motivation causes us to ACT, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge. In order to be motivated to study we need to set goals for ourselves. Goals can assist in motivating ourselves to act in a certain way in order to achieve them.
It is important to set goals for yourself. We often waste time when we do not make it clear what we will use our time achieving. When it comes to studying, you need to set goals for time spent.
The overall goal, more often than not, is to do well in our exams. However, there are many smaller and shorter-term goals we need to consider before reaching the overall goal. When we have these goals in place, we can then manage our time and duties accordingly. This, in itself, will assist in managing the stress and anxiety as you will then know when and what to concentrate on.
- Make sure you set aside enough time to reach your stated goals.
- It can help to, not only, write your goals down but to state what the benefits of achieving them will be.
- Make sure your goals are SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT and TIME-BOUND (SMART goals)
- Breaking goals down into ‘baby steps’ can also help make them more manageable and attainable.
In addition to your goals, it is important to prioritise your work and goals.
- Prioritise the most difficult and time-consuming tasks so that you attend to these first. You will also tend to have more motivation and energy in the beginning.
- The most urgent tasks should also be done first, just in case any questions may arise, you will then have ample time to find the answers.
- Your priorities will change from time to time. It is okay to be flexible when you need to be.
- Create a to-do list. This is the best way to manage what you need to do on a daily, weekly, or monthly basis.
- Writing it down makes it concrete – out of our mind and onto paper.
-Tick things off that are done (this feels good!). You are able to visually see what you have done and what you still need to do.
While the above suggestions can assist during exams or outside of this period, it is always advisable to create a study/exam calendar specifically for, well, exams. On this calendar, remember the following:
- Indicate when your deadlines/tests/exams are.
- Then look at the time in between and plan how you will allocate the studying for your specific subjects. (This will assist in your SMART goals).
- It is also a good idea to work backwards – from the last day of your exams to the beginning. This will give you a better idea as to how much time you will need to prepare. This can also reduce a significant amount of stress and anxiety.
In addition to the above-mentioned tips, having your own dedicated study space makes a significant difference. This is often overlooked as a contributing factor to stress and anxiety. Without a dedicated space that your mind associates with studying, then you are more likely to waste time without realising it.
- Determine a place which is free from most distractions.
- You should be able to maximise your concentration in this space.
- Make sure that you have all the equipment and material you need for your study session, so as to not waste time running around.
- It does not always have to be a quiet space, but it needs to be the place where you can focus and study best (this differs from person to person).
- NB! Your bed is NOT allowed to be one of these spaces. We associate ‘bed’ with rest and sleep. This is the opposite of what your place of study should be.
Over and above these tips, it is so important to take care of yourself. Firstly, you need to examine your emotional state. It is more difficult to concentrate when you are upset, anxious or worried. Identify the problem and develop a concrete plan to deal with it. In order to deal with the problem/s, you need to get more information about the problem/s and talk to the appropriate person/s concerned (friends, family, colleagues, a professional).
Secondly, you need to get enough sleep and eat well. Poor sleeping and eating habits affect your concentration and memory. The effects of lack of sleep accumulate over time and this can create a build-up of huge sleep ‘debt’. Your mind will be more alert after a good night’s sleep. Keep a regular sleep pattern as this can improve concentration for a longer period of time. Make sure that you get enough rest so that you are not distracted by how tired you may be feeling. Healthy eating is essential for keeping alert. Too many fast foods or junk food meals, as well as skipping meals, do not aid in one’s alertness and concentration.
Make sure that you eat a good breakfast as this will assist in keeping your blood sugar levels balanced. Eat healthy, balanced meals and keep hydrated by drinking enough water throughout the day.
Exercising and keeping fit can also help your body ward off the effects of stress and anxiety. A fit body equates to a fit mind. Walk, run, play sports or go to the gym as often as your time allows. This helps to get the blood flowing to your brain and it can assist in alleviating stress and anxiety. Take short, brisk walks during your study breaks. This will assist in the retention of your work and your ability to concentrate when you return to your study space.
Preparing for the examinations, remember the following:
- Revise your work.
- Use past papers to aid in your learning and time management skills during the actual exam.
- Evaluate your answers to see what you know and what you need to work on.
Tips for writing tests and examinations:
1. Just before you get your paper:
Take a deep breath…
In and out…
And
Relax your body.
2. When you get your paper:
- Make sure that you have the correct exam paper.
- Listen to the instructions and re-read the instructions on the paper.
- Skim through the exam paper first, then read the question paper thoroughly. Read each question carefully and underline keywords that you believe may assist you when answering them.
- Divide your time between the questions.
3. When answering questions:
- Number the questions clearly and correctly.
- Leave enough space in-between each question. This ensures that answers are spaced out clearly and it allows you to add more to your answer if needed.
- Begin each section on a new page.
- Write neatly.
- Write as much as you can, take note of the mark allocation for each question. Ensure you have a point/fact for each mark. For essay-type questions, take note of the quality of your answer.
- Avoid using ambiguity, this is when you risk contradicting yourself. You will not receive marks for this.
4. When you are done with your exam:
- Make sure your name is on the exam and answer booklet.
- Before handing in your paper, make sure you have indicated what is rough work and what is your final answer (if applicable).
- Make sure that you have handed in all your answer sheets.
Understanding what is being asked from you:
- Describe = main parts of the topic and finer details.
- Compare = give differences and similarities between the two options.
- Define = give the meaning of a concept/s.
- Contrast = discuss the differences.
- Explain = make it clear – how it works – give examples.
- Summarise = give a concise and clear account of the main points, leaving out unnecessary details and example.
- Outline = give the main characteristics, features, principles leaving out the finer details.
Last, but not least, try your best! Good luck!
