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w w w. S h a b b a r S u t e r w a l a . c o m
The word EXAM means WORRY                          TENSIONFEAR   STRESS          ANXIETYPRESSURE         HEACACHE   w w w....
ALARM - CAUTIONTHIS EXAM STRESS MAY LEAD TO……..      w w w. S h a b b a r S u t e r w a l a . c o m
UPSET                                      SLEEPLESSNESSSTOMACH       VOMITING                           OR               ...
From where does this EXAM STRESS come ?•   Pressure for getting Good Marks•   High Expectations of Parents•   Competitiven...
WHY DO I FORGET WHAT I HAVE LEARNT• No Plan for Study• No Plan for Revision• Not taking the right  kind of Rest• Mind fill...
15 TIPS ON HOW TO MANAGEEXAM STRESS?     w w w. S h a b b a r S u t e r w a l a . c o m
1. PLAN YOUR STUDY• Today’s Date ?• Tentative Exam Date ?   – Jan/Feb/Mar/Apr/May???• Count how many Days do  you have now...
2. Schedule your Subjects• Prime Study Time  –   Morning 3 hrs  –   Afternoon 3 hrs  –   Evening 3 hrs  –   Night 3 hrs• R...
3: Take Disciplined Action• Act on your Plan• Follow your Schedule• Review your progress• You are wasting your  time if yo...
4. Tips for Improving Concentration• Sit at the Same Place at the Same Time for study,  so your mind is tuned to the envir...
5. Few Exercises that Helps Concentration•   Deep Breathing•   Palming – Rub your palms and cover your eyes•   Stretching•...
6. Do the Difficult Subject first• Start with the most  Difficult Subject First• Avoid postponing the  unpleasant task• As...
7. Be away from Rebuttal People• Avoid listening or  taking advice from  friends or family  members who are  hyper and kee...
8. Avoid Distractions• The Social Occasions at  Home or Neighourhood• Cricket Matches• Mobile/Internet Chats• TV• Phone ca...
9. Take right amount of Rest• During the study time  take small breaks and  do the concentration  exercises• Take right am...
10. Unwind Yourself• “All work and no play  makes jack….”• Relax your mind• Take a break – Go out• Smile & Make someone  s...
11. Focus on Health/Food•   Drink lots of Water•   Eat a wholesome Meal•   Have Fruits & Dry Fruits•   A Glass of Milk•   ...
12. Have a Positive Attitude• Think, Feel & See  yourself as successful  with the mark you  desire• Think and Feel good  a...
13. Affirm Positive Self Talk• “I can & I will”• “Everything is Possible”• “I am the Champion”• “I am the Best”• “I Trust ...
14. Be Confident• Think worst come worst  what will happen if you  do not succeed or do not  do good in this exam• Will th...
15. Talk with your Parents/Teachers• Talk out openly about  your Fear & Concerns• Share your Aspirations  and Goals• Share...
Make a Commitment Today                                • Take Ownership &                                  Responsibility ...
DO YOUR BEST- FORGET THE REST    w w w. S h a b b a r S u t e r w a l a . c o m
TIPS FOR PARENTS     w w w. S h a b b a r S u t e r w a l a . c o m
1. FAQ’s of Most Parents• My child is intelligent but not willing to study• No desire – have to push• Not interested in st...
2. Answer to Parents FAQ’s•   Have an open Communication with your child•   Listen attentively without interrupting them• ...
3. Parents - Stop…•   Nagging about their studies all the time•   Complaining about the child’s weakness•   Criticizing & ...
4. Parents – Start..• Listening to them without judging & interrupting• Listen to their Fears• Listen to their Concerns• L...
5. Shatter these Myth•   Marks in Exam = Intelligence or Brilliance•   Success in Exam = Success in Life•   Good Marks = G...
Wish you All the Best             Shabbar Suterwala                Psychological Counsellor                     Business C...
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How to deal with exam stress

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It is exam time and many many students are getting tensed up due to exam stress. The sole objective of this PPT is to create awareness among students and parents to overcome the exam stress.

Published in: Education

How to deal with exam stress

  1. 1. w w w. S h a b b a r S u t e r w a l a . c o m
  2. 2. The word EXAM means WORRY TENSIONFEAR STRESS ANXIETYPRESSURE HEACACHE w w w. S h a b b a r S u t e r w a l a . c o m
  3. 3. ALARM - CAUTIONTHIS EXAM STRESS MAY LEAD TO…….. w w w. S h a b b a r S u t e r w a l a . c o m
  4. 4. UPSET SLEEPLESSNESSSTOMACH VOMITING OR DYSENTERY DROWSY LOSS LOSS OF OF ILLNESS NERVOUSNESS APPETITE MEMORY OR OVER NEGATIVE LOSS LOW EATING SELF OFCONFIDENCE IMAGE CONCENTRATION AT TIMES DEPRESSIONMOOD SUCIDE LOW OR NOSWING COMMUNICATION w w w. S h a b b a r S u t e r w a l a . c o m
  5. 5. From where does this EXAM STRESS come ?• Pressure for getting Good Marks• High Expectations of Parents• Competitiveness• Comparison with others• Fear of being Left out alone• Fear of Rejection• Fear of being ridiculed by Parents, siblings, friends, teachers, neighbours etc. w w w. S h a b b a r S u t e r w a l a . c o m
  6. 6. WHY DO I FORGET WHAT I HAVE LEARNT• No Plan for Study• No Plan for Revision• Not taking the right kind of Rest• Mind filled with Negative Emotions w w w. S h a b b a r S u t e r w a l a . c o m
  7. 7. 15 TIPS ON HOW TO MANAGEEXAM STRESS? w w w. S h a b b a r S u t e r w a l a . c o m
  8. 8. 1. PLAN YOUR STUDY• Today’s Date ?• Tentative Exam Date ? – Jan/Feb/Mar/Apr/May???• Count how many Days do you have now• PLAN YOUR 24 HRS – Study 12 Hrs – Sleep – 7 Hrs – Meals – 1 Hrs – Recreation 1 Hrs – Freshening up 1 Hrs – Others 2 Hrs w w w. S h a b b a r S u t e r w a l a . c o m
  9. 9. 2. Schedule your Subjects• Prime Study Time – Morning 3 hrs – Afternoon 3 hrs – Evening 3 hrs – Night 3 hrs• Reading Plan• Writing Plan• Revision Plan w w w. S h a b b a r S u t e r w a l a . c o m
  10. 10. 3: Take Disciplined Action• Act on your Plan• Follow your Schedule• Review your progress• You are wasting your time if you do not stick to your Plan & Schedule• Chances are that you are doing other unimportant Task w w w. S h a b b a r S u t e r w a l a . c o m
  11. 11. 4. Tips for Improving Concentration• Sit at the Same Place at the Same Time for study, so your mind is tuned to the environment• Put off all distractions like Mobile, Tab, TV, Computer• Tell your family members about your study time, so they too do not disturb you• Postpone any calls from your friends or neighbours The greatest failure is “Failing to Concentrate” w w w. S h a b b a r S u t e r w a l a . c o m
  12. 12. 5. Few Exercises that Helps Concentration• Deep Breathing• Palming – Rub your palms and cover your eyes• Stretching• Listening to TM music• While Revision - Fast Reading• Making Vision Board for – Formulas, Charts, Graphics• Mind Maps• Visualizing your Success w w w. S h a b b a r S u t e r w a l a . c o m
  13. 13. 6. Do the Difficult Subject first• Start with the most Difficult Subject First• Avoid postponing the unpleasant task• Ask for help from your teachers, friends who are experts• Refer to the additional references other than your notes w w w. S h a b b a r S u t e r w a l a . c o m
  14. 14. 7. Be away from Rebuttal People• Avoid listening or taking advice from friends or family members who are hyper and keep pestering you of what happened• Talk to them openly and do not get carried away by their negative emotions w w w. S h a b b a r S u t e r w a l a . c o m
  15. 15. 8. Avoid Distractions• The Social Occasions at Home or Neighourhood• Cricket Matches• Mobile/Internet Chats• TV• Phone calls from Friends• Bait from friends w w w. S h a b b a r S u t e r w a l a . c o m
  16. 16. 9. Take right amount of Rest• During the study time take small breaks and do the concentration exercises• Take right amount of Sleep everyday• Especially during Exam days do not skip sleep as it will make you lethargic & dull w w w. S h a b b a r S u t e r w a l a . c o m
  17. 17. 10. Unwind Yourself• “All work and no play makes jack….”• Relax your mind• Take a break – Go out• Smile & Make someone smile• Talk to someone• Do what you like and love w w w. S h a b b a r S u t e r w a l a . c o m
  18. 18. 11. Focus on Health/Food• Drink lots of Water• Eat a wholesome Meal• Have Fruits & Dry Fruits• A Glass of Milk• Healthy Snacking• Avoid Junk or Fast Food w w w. S h a b b a r S u t e r w a l a . c o m
  19. 19. 12. Have a Positive Attitude• Think, Feel & See yourself as successful with the mark you desire• Think and Feel good about yourself• It is never late to Start• Stop comparing yourself with others w w w. S h a b b a r S u t e r w a l a . c o m
  20. 20. 13. Affirm Positive Self Talk• “I can & I will”• “Everything is Possible”• “I am the Champion”• “I am the Best”• “I Trust & Believe in myself”• “I Love & Accept myself” w w w. S h a b b a r S u t e r w a l a . c o m
  21. 21. 14. Be Confident• Think worst come worst what will happen if you do not succeed or do not do good in this exam• Will this be the end of exams or end of your life…?• Failure is not Failure, Failure is not getting up after Failing..• Do not think what other people think about you or your exam w w w. S h a b b a r S u t e r w a l a . c o m
  22. 22. 15. Talk with your Parents/Teachers• Talk out openly about your Fear & Concerns• Share your Aspirations and Goals• Share what you expect from them• Ask what are their expectations from you• Communicate & Clarify w w w. S h a b b a r S u t e r w a l a . c o m
  23. 23. Make a Commitment Today • Take Ownership & Responsibility – of yourself – of your study – of your exam – of you career & – of you life w w w. S h a b b a r S u t e r w a l a . c o m
  24. 24. DO YOUR BEST- FORGET THE REST w w w. S h a b b a r S u t e r w a l a . c o m
  25. 25. TIPS FOR PARENTS w w w. S h a b b a r S u t e r w a l a . c o m
  26. 26. 1. FAQ’s of Most Parents• My child is intelligent but not willing to study• No desire – have to push• Not interested in studies at all• If I am present the child studies, when I am not around then, does not study?• Forgets during exam w w w. S h a b b a r S u t e r w a l a . c o m
  27. 27. 2. Answer to Parents FAQ’s• Have an open Communication with your child• Listen attentively without interrupting them• Understand their Fears & Concern• At times just “be there”• Appreciate, Acknowledge and Motivate• Catch them doing the right things and tell them• Do not indulge in saying “Study – Study” all the time, or throughout the day.. It loses its importance w w w. S h a b b a r S u t e r w a l a . c o m
  28. 28. 3. Parents - Stop…• Nagging about their studies all the time• Complaining about the child’s weakness• Criticizing & putting them down• Comparing them with other children• Abusing or punishing them• Pressurizing or Pushing them• Spoon Feeding them• Focusing on Marks/Percentage/Grades only w w w. S h a b b a r S u t e r w a l a . c o m
  29. 29. 4. Parents – Start..• Listening to them without judging & interrupting• Listen to their Fears• Listen to their Concerns• Listen to their Stories• Listen to their Likes & Dislikes• Let your child make mistakes, help them to learn from that mistake• Giving your child the Attention, Space & Importance w w w. S h a b b a r S u t e r w a l a . c o m
  30. 30. 5. Shatter these Myth• Marks in Exam = Intelligence or Brilliance• Success in Exam = Success in Life• Good Marks = Good Job• Failure in Exam = Failure in Life = End of Life w w w. S h a b b a r S u t e r w a l a . c o m
  31. 31. Wish you All the Best Shabbar Suterwala Psychological Counsellor Business Coach Corporate Soft Skills Trainer Mb: +91-989 222 5864 eMail: ShabbarSuterwala@hotmail.comGet this & many more PPT & Resource Material visit www.ShabbarSuterwala.com

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