Presentation for high school students for exam-related stress

1. EXAMS: BEAT THE SWEAT
PRESENTED BY:
MS. DEEPANWITA ROY
CLINICAL PSYCHOLOGIST (RCI REGISTERED)

2. The word EXAM means
Headache
Tension
Anxiety
Worry
Fear
Pressure
Stress

3. THE FIVE KEY
POINTS TO KNOW
ABOUT STRESS
Stress
l Stress can be positive or negative:
Stress is good when the situation offers an opportunity to a
person to gain something.
Stress is negative when a person faces social, physical,
organizational and emotional problems.

4. l Stress affects everyone
l Not all stress is bad
l Long- term stress can harm your health
l There are ways to manage stress
l If you are overwhelmed by stress, ask for help
from a health professional
l The 5 key points you should know
about stress

5. l From where does the
EXAM stress come from..
 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

6. Why do I forget what I have
learnt...
l Lack of structured study plan
l Lack of revision
l Lack of adequate rest
l Mind filled with negative emotions

7. l Lack of structured study plan
l Lack of revision
l Lack of adequate rest
l Mind filled with negative emotions
Tips to manage EXAM stress

8. Time Management
l Set realistic goals
l - making activity goals
l - goal setting
l - planning
l - prioritizing
l - scheduling
l - setting deadlines
l Take breaks throughout the day
l Focus on one task at a time, rather than multi-
tasking

9. l Planning your study
l Today’s Date ?
l Tentative Exam Date ? –
Jan/Feb/Mar/Apr/May???
l Count how many Days do you have now
l PLAN YOUR 24 HRS
l Study 12 Hrs
l Sleep – 7 Hrs
l Meals – 1 Hrs
l Recreation 1 Hrs
l Freshening up 1 Hrs
l Others- 2 hours

10. Schedule your subjects
Prime Study Time
Morning 3 hrs
Afternoon 3 hrs
Evening 3 hrs
Night 3 hrs
Reading Plan
Do the difficult subjects first
Structure Plan
Reading
Comprehending
Summarizing
Solving old test papers
Writing Plan
Highlighting important points
Revision Plan

11. Take disciplined action
l Act on your plan
l Follow your schedule
l Review your progress

12. Tips for improving
concentration
l Sit at the same place and at the
same time for study so that your mind
is tuned to the environment
l Put off all distractions like mobile, tab,
TV, computer
l Organize your study space
l Take regular breaks,
l Stay hydrated, eat and sleep well

13. Exercises to increase
concentration
l Deep breathing
l Stretching
l While revision- reading out loud or
fast reading
l Making Vision Board for formulae,
graphs, charts etc
l Mind Maps
Subjects
Topics
Notes Ideas Keywords
MIND MAPPING

14. Tips for enhancing Memory
l Read out loud instead of simply reading
l Create mental associations
l Draw diagrams, flowcharts, charts
l Watch a documentary on the topic for
better understanding
l Create flashcards
l Use of mnemonics For eg. VIBGYOR
l Practice, practice, practice...

15. Mindfulness and Relaxation
Exercises
l Deep breathing
l Dropping the anchor technique
l 5 senses drill
l Body scan

17. THANK YOU!
CONTACT INFORMATION:
MS. DEEPANWITA ROY
CLINICAL PSYCHOLOGIST (RCI REGISTERED)
EMAIL ADDRESS:
deepanwitaroycp@gmail.com