Overcoming Exam Nerves Student Learning Development Caroline Forsyth

Overcoming Exam Nerves Student Learning Development Caroline Forsyth Adapted from presentation by Dr Mark Mathews

Today’s workshop 1. 2. 3. 4. Signs of Anxiety Managing Anxiety Lifestyle Changes On the Day

Knowledge Attitude Exam Performance

Physical Signs of Anxiety • Acceleration of heart and lung • Paling or flushing • Inhibition of stomach • Constriction of blood vessels • Dilation of pupils • Auditory exclusion • Tunnel vision • Shaking

And the body becomes flooded with adrenaline

At very high levels of Adrenaline your brain shuts down

which is inconvenient if you are sitting an exam

Emotional and Cognitive signs of Stress • • Feeling irritable/angry Feeling tearful Negative thinking A sense of dread Mind racing, Poor concentration, Forgetfulness, Obsessing • Imagining worst case scenario

Exam Success is: 50% how well you know your material personal reactions to exams

Q: How can we manage anxiety? A: Practice

Simulate Exam Conditions

Practice Everything… Timings Answer Technique Same Clothes Same Pens …. . Your goal should be to have as little new information as possible on exam day

Practice Dealing with Negative Emotions • Sometimes we avoid thinking about exams • Avoid dealing with anxieties • Leaves space for negative thoughts

Replace Negative Thoughts With Positives Thoughts and Feelings

Relaxation Exercises https: //itunes. apple. com/itunes-u/relaxation-audio-sessions/id 431727868? mt=10

Visualisation

Being relaxed and confident

Getting good results!

The Practicalities

Exam Centres Find out where your exam is. Visit the exam venue before your exam Tie down the details

Lifestyle Changes – Healthy Diet • Avoid • Caffeine • Alcohol • Salt & Sugar More Water Carbohydrates Vegetables

Regular Exercise

Take time for fun

Get Plenty of Sleep

How do you prepare? • What will you do to prepare for the exams? • What do you do the night before? • What do you do on the day of your exam? • 5 minutes

On the Day

Things to do • • • Eat breakfast Try to stay calm Give yourself enough time Avoid anything that increases anxiety Arrive Early, Avoid People!

Relaxation • Keep calm: If you start to feel nervous, breathe deeply. • Use Relaxation exercises • Don't panic: Say to yourself in your head 'I CAN do this exam'

In the hall • Focus on doing well (positive) • Fill out your answer books • If you panic, use relaxation techniques • Be prepared – warm clothes, water • Know where everything is

In the Exam Loss of Focus Relaxation

Planning your answer • • Deconstruct the question first Do quick outline Rough notes under headings Then begin to write your answer

Practice Exam Skills • Manage your personal reactions to exams. They are as important as how well you know your material. • Replace negative thoughts with positives and practice until the positives become automatic. • Knowing something is not the same as being able to do it when the situation demands it. You need to practice in a simulated environment.

Student Learning Development Exam simulation Luce Hall, Wednesday 24 th April 3 -5 pm Exam Strategies Workshop, Thursday 25 th April 1 -2 pm Thank you for your time Visit our website at: http: //student-learning. tcd. ie