The Very thought of exams might make you feel tense & stressed leading to anxiety RELAX! We are here to Help YOU

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2 We are Sure that you will agree that- Learning something in general and studying for an exam are two very different things. The Very thought of exams might make you feel tense & stressed leading to anxiety RELAX! We are here to Help YOU

3 The key to handling exam stress is to understand the process, do all you can, and avoid worry Stressing out reduces your mental capabilities and is counter-productive - be confident in your abilities. If you're relaxed, the conscious and subconscious parts of your mind interact better, reducing the risk that you will freeze up or make a mistake

4 Amit a class XII student is under tremendous pressure. His cousin, Santosh scored 93 per cent in the a year ago and Amit s parents expect him to perform better than Santosh He isn't the only one in such a situation. With exam dates nearing many find themselves weighed down by expectations. Comparisons, parental expectations and peer pressure are major concerns These concerns bog us down, leading to examination stress The term 'exam stress' can be defined as a feeling of anxiety over one's performance in the exams, and the results and reaction of parents and friends

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6 Revision tips Develop a timetable to monitor your progress. Make sure you allocate adequate time for fun and relaxation as well While revising a subject, practice writing. This would be an actual simulation of the examination itself. Plan your revision and complete it in time. This will give you a sense of achievement and build your confidence. While revising, vary subjects and their difficulty so you don't get bored or disheartened. Set realistic targets of what you can achieve in the time available

7 Spend as much time on recall as on reading. Practice by writing answers as you would do in the exam. This will help you remember the important points when you answer each paper. Practice writing answers under exam conditions. Take three hour tests, without a break in between, preferably at the same time as that of the exam. This will help your body clock adjust to the examination time and conditions.

8 Time out To prevent mental fatigue, take a short break as soon as you notice your mind is losing concentration. Stick to activities that do not break your study continuum during these breaks. Avoid television and loud music. You will then be able to come back to your revision refreshed. It is important to relax. Your mind and body perform at their best only if you get adequate rest.

9 As soon as you notice you are losing concentration, take a short break go for a walk, talk to a positive friend or just listen to some Soft music. This way you will feel refreshed and able to concentrate on your revision again.

10 For every hour or so that you work(study), take a 10 or 15 minute break. This gives your brain a little rest and will help keep you more focused when you are actually doing work.

11 The power of positive thinking Spend time with people who have a positive effect. It will rub off on you. Avoid negative thoughts, such as 'Everyone else seems better organized, while I'm struggling.' Challenge such thoughts with positive thinking; for example, 'I have done well in exams before.'

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13 Maintain a regular sleep pattern A regular seven hours of sleep is mandatory for the body to function well. Also, sleep at a regular time; Don t alter your sleeping cycle It is not important whether you study late or get up early, as long as you get into the habit of being most alert at the same time as that of the exam Try and stop working an hour before bedtime. You will find it helpful to do some muscular relaxation, which is particularly effective in relieving stress

14 What to eat Food rich in vitamins and proteins, such as green leafy vegetables and fresh fruits, are a must. The nutrients will help your brain stay sharp. Avoid food with high fat content.

15 NO distractions Keep all unimportant issues at bay. Right now, the board examinations should be your only focus. Stay away from distractions that could cause loss of concentration or unwanted anxiety. Stick to activities that do not break your study continuum.

16 Practice Relaxation Techniques Practice deep breathing, meditation and yoga as forms of relaxation. They help your body relax and reduce stress. Alternately, take a brisk walk in fresh air after your day's revision is over. If you believe in God, pray before you start studying. Prayer will help you increase confidence reduce your stress as well.

17 Believe in yourself You are capable of scoring very good marks in the board exam. You are destined to be a success.whatever you have achieved till now is nothing comparing what you are going to.

18 Don t just worry take action! If you don't understand some of your subject, getting stressed out won't help. Instead, take action by seeing and talking to your teacher /facilitator or asking your class mates to help you understand the problem. If you don t understand something that you have to know, then go and ask questions! It does not make you look weak if you do not know the answer. Don t get stressed about it.. Ask your tutor, or even your friends for help

19 Talk to a friend Confiding in someone you trust and who will listen and be supportive is a great way of reducing stress and worry However exercise caution and be highly judgmental in selecting this friend-you know better

20 Don t put yourself under too much pressure Aim to do your best but recognise that if you think that "anything less than -- % means I've failed" then you are creating unnecessary stress for yourself. Give your 100% and enjoy the preparation for success.

21 Time is of the essence! Boost your confidence and reduce any preexam stress by avoiding last minute cramming. Leaving plenty of time to revise means you know you have prepared well.

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23 Play is as important as work. Make sure that you build in time to have fun and relax in between study sessions. Develop a timetable so that you can track and monitor your progress.

24 Another cuppa? Don't think so Don't drink too much coffee, tea and fizzy drinks; caffeine will make you feel 'keyed-up' and make your thinking less clear.

25 Eat some super foods Eat healthily and regularly; your brain will benefit from the nutrients. Replace sweets and sugar with super foods such as berries, bananas, nuts and broccoli. 'Super foods' can help boost your concentration, energy and mood.

26 Give your body a workout (as well as your mind). Regular moderate exercise such as a brisk walk, swim or session in the gym will boost your energy, clear your mind and help reduce any feelings of stress.

27 Prepare an ideal time table and stick to it Watch for 3 days-if you are not able to adhere to the time table,rework on it Watch for 3 more days and rework if you still have issues in adhering Idea is to make a time table which can be followed, to bring in discipline to the pattern of study

28 The place you study- Should be 1-Comfortable 2-Away from distractions 3-Properly lighted 4-Airy Ideally it should be a study table-where you can both read and write and keep all referral materials and water bottle/glass are in reach and the place should receive sufficient light to avoid strain (Avoid studying in the bed or sofa-avoid lying down and studying-we are preparing for board exams and not going through a comic-right?)

29 You could be a Morning person or a late night learner If you find stuck either way(if you feel retention level has stagnated or reduced, try the extreme, you may be surprised as this can work

30 Wear Comfortable clothes Don t wear tight, figure hugging dress when you are studying (Choose dress according to climate)

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32 You may have your must see-hooked on to programmes-now what? OK-as you can be restless and you too need breaks-make your time table to fit in these programmes However Rush to the study table during commercials and try to run through the previous 30 minute of learning Don t bring your book while you watch TV and attempt to browse during commercial breaks-as it wont work

33 It's natural to feel some exam nerves prior to starting the exam and that can be a positive and motivating feeling. However, getting excessively nervous is counterproductive as it hinders your ability to think clearly.

34 The quickest and most effective way of eliminating feelings of stress and panic is to close your eyes and take several long, slow deep breaths. Breathing in this way calms your whole nervous system.

35 Blankety blank? If your mind goes blank, don't panic - it just makes it harder to recall information. Instead, focus on slow, deep breathing for about one minute. If you still can't remember the information then move on to another question and return to this question later

36 Don't spend time focusing where you think you went wrong. Often we are our own harshest critics. Congratulate yourself for the things you did right, learn from the bits where you know you could have done better

37 Stress actually is contagious. During exam week, resist the urge to have a study session with your super-tense friend, especially if he/she s complaining about all the work (study)he/she has to do and breaking pencils all over the place. His/her stress will only add to your stress.

38 What you need to say no to are the people who want to take up your time. There will probably be a friend who needs to talk to you for hours about his/her life, or a late night birthday any other), and if you say yes, you ll probably be tempted to blow off studying. Resist the urge. Say no to the distractions and be selfish for few days. You want a good Grade/Percentage, right?

39 This is actually our favorite tip of all, even though it sounds kind of nuts. Imagine yourself taking the test and feeling confident that you know all the information. Picture getting all of the answers right, and focus on how relaxed you feel. Then picture the A grade on your test paper/mark sheet. When you imagine a happy ending, that s often what happens, because you make the decisions that lead to it without even realising.

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41 YOU MAY WANT TO ASK???

42 On the day of exams, difficult as it may be, you need to make sure you wake refreshed. Try to get a good night's sleep before. Try a warm bath and a small carbohydrates snack and maybe a biscuit and hot chocolate before you go to bed. Set your alarm, and have a family member agree to wake you so you don't worry. Have a small breakfast, your brain will work better with food

43 Like any muscle and part of the body, your hands will not get cramped if they get exercise. Try practicing writing at home, or doing some keyboard type exercises, or simple stretching and relaxing. Again, a good diet and rest are important. You are less likely to get cramped if you have a drink and breakfast because a lack of salt and sugar make cramps more likely. Dehydration is also bad for cramps.

44 It's often difficult when you try to think about what you might be asked because it's hard to focus. During the exam, you need to take some deep breaths, read the questions and then read them again One of the commonest mistakes is to misread the question If your mind goes blank, write some notes in the side or on a spare sheet of paper, in a word association manner to jog your memory about topics related to the question. If you really can't focus and you have the option, change to a different question and then come back

45 Wish you all the Best for Your Exams. We are sure that you will come out with flying colours and do your School, Teachers and Parents Proud

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