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Year 12 and EXAM STRESS
What it is..
What is does….
How to manage it……
Iva FilipovskaSenior School Counsellor
What is it?
STRESS
A reaction that happens when real or outward demands made on us go beyond our ability to cope.
What happens?
normalalarm
resistance
exhaustion
What does too much stress do to us?
PHYSIOLOGICAL CHANGES
heart pounding
headaches
indigestion
skin rashes
cold hands
sleeplessness
oversleepingnauseadiarrheastomach painstight musclespain
What does too much stress do to us?
EMOTIONAL CHANGES
moody
irritable
depressed
anxious
angry
nervous
emotional
loss of humour
What does too much stress do to us?
BEHAVIOURAL CHANGESforgetful
loss of concentration
poor judgement
disorganised
confused
lack of interest
stop thinking
negative self-talk
Where does stress come from?
STRESS
personality
thinking style
significant life event
school demands
person/place fit
belief system
expectations
How do we control stress?
LOCUS OF CONTROL1. Move away from the stressor
2. Change the stressor
3. Cope with the stressor
Body Mind
FLIGHT OR FIGHT RESPONSE
Getting Into The Ballpark
Courses of Interest 2011 Where? ATAR2011
Minimum TEA
Art (BA)
Computer Science
Engineering
UWA 80 250.2
Psychology (BPsych) Curtin 70 225.6
Arts/Law combined
Science/Law combined
UWA 97
85
315.3
263.4
Education ECU 65 214.1
Caution: You should aim as high as you can because “Scaling” can raise or lower your scores and may have an impact on the average % you were working on.
TISC on 9318 8000 for more information
SCORE DESCRIPTION• of 75 or more represents excellent achievement• between 65 and 74 represents high achievement• between 50 and 64 represents satisfactory achievement• between 35 and 49 represents limited achievement• of 34 or less represents inadequate achievement.
Physical strategies
Diet – making healthy choices
Sleep – restoring a normal pattern of sleep
Exercise
Relaxation
Breathing
Psychological Strategies
Structured problem solving
Keeping exams in perspective
Positive Affirmations
Normalise
Self Praise
Some Year 12 Affirmations
“I’ve done all the work in class. The exam is just another piece”
“I’ve not failed things before”
“I’ll do the best I can and I’ll be fine”
“I’ve had plenty of practice, I know what to do.”
“Everyone who is doing the exams is feeling like I am.”
“I’ll get through this.”
“I am in control of my reactions”
“I am grateful for what I have”
Days and weeks before
Diet
Sleep
Exercise
Relaxation
Breathing
Generate affirmations
The night before
Finish study by early evening
Read, TV, music etc.
Early to bed
Organise pens, calculator, equipment
Body scan
Engage your affirmations
On the day
Normalise the start
Breakfast/ lunch
Arrive 15 minutes before
Avoid anxious peers
Breathing exercises
Body scan
Affirmations
In the exam
• Read questions – analyse and interpret what question is actually asking
• Identify easy questions – brainstorm responses
• Practice good time management
• Affirmations
• Anxiety lessens with time
• Mental block? – stop, breathe, positive affirmation
After exam
• Do something to wind down
• Do not discuss questions and answers with peers
• Self praise
• Add/rewrite affirmations