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Exam Stress - Keep It In Perspective
Exam Stress - Keep It In Perspective
Keep things in perspective!
Keep things in perspective!
The External Assessments sound daunting but they don't have to be. Their gravity comes from the fact that all QLD students are completing them at the same time.
The External Assessments sound daunting but they don't have to be. Their gravity comes from the fact that all QLD students are completing them at the same time.
For all subjects, with the exception of Maths & Sciences, you have done the heavy lifting - 75% of your grade is in the 'bank'. Your EA only provides a quarter of the result for those subjects.
For all subjects, with the exception of Maths & Sciences, you have done the heavy lifting - 75% of your grade is in the 'bank'. Your EA only provides a quarter of the result for those subjects.
Yes, for Maths and Science subjects, the EA is worth 50 % of your grade but you will be prepared. High levels of preparation will minimise your exam stress.
Yes, for Maths and Science subjects, the EA is worth 50 % of your grade but you will be prepared. High levels of preparation will minimise your exam stress.
Exam anxiety/stress is normal. Most of us get nervous when we are about to do something that we value and want to do well at.
Exam anxiety/stress is normal. Most of us get nervous when we are about to do something that we value and want to do well at.
If your exam anxiety/stress is too high and is affecting your ability to focus and perform, you need to seek some help and support.
If your exam anxiety/stress is too high and is affecting your ability to focus and perform, you need to seek some help and support.
There are many places you can go to for help.
There are many places you can go to for help.
Family
Family
Friends
Friends
Teachers
Teachers
School councillors
School councillors
Sometimes just opening up and sharing your concerns helps to alleviate some of the burden. Keep the lines of communication open and you will be okay. You will get through it! Everyone needs help, don't be afraid to ask for it.
Sometimes just opening up and sharing your concerns helps to alleviate some of the burden. Keep the lines of communication open and you will be okay. You will get through it! Everyone needs help, don't be afraid to ask for it.
Visit the MyQCE page
Exam anxiety can be harnessed to work for you! It's about your mindset - seeing an exam as a challenge rather than a test to pass or fail - AND your preparation.
Exam anxiety can be harnessed to work for you! It's about your mindset - seeing an exam as a challenge rather than a test to pass or fail - AND your preparation.
Preparation/study = confidence.
Preparation/study = confidence.
If you have done the work in the classroom, attended as many masterclass/tutorial opportunities as possible & studied regularly (effectively), YOU should be confident of your success.
If you have done the work in the classroom, attended as many masterclass/tutorial opportunities as possible & studied regularly (effectively), YOU should be confident of your success.
Optimal Stress Levels
Optimal Stress Levels
The QCAA has also been working with Dr Judith Locke - Clinical Psychologist - to provide you with resources you can access on MyQCE .
The QCAA has also been working with Dr Judith Locke - Clinical Psychologist - to provide you with resources you can access on MyQCE .
A series of videos have been published on the site to assist you with managing your stress and maintaining your health & well-being during the EAs.
A series of videos have been published on the site to assist you with managing your stress and maintaining your health & well-being during the EAs.
Check out the link below...click on the image to go to the relevant MyQCE page.
Check out the link below...click on the image to go to the relevant MyQCE page.
Getting Started when your motivation is low
Getting Started when your motivation is low
Procrastination: Make a Small Start
Procrastination: Make a Small Start
In order to move past procrastination and tackle tasks which have piled up around you, it is essential to make that tiny first step in the right direction. If you are having trouble with getting started on a project, be it cleaning out the closet or finishing a major presentation for work, act as if you are truly interested in the task at hand. Make the behavioural choice to force yourself to spend “just a few minutes” on the project that you have been avoiding. It is likely that simply getting going in this way will give you the push that you need to spend more time getting things done.
Persistence: Sit Up Straight & Cross Your Arms
Persistence: Sit Up Straight & Cross Your Arms
Research findings suggest that when faced with a difficult task, people who sat up straight and crossed their arms persevered for almost twice as long as the others. If you find yourself faced with a problem or situation that requires a bit of perseverance and tenacity, give this behaviour a try. When you notice yourself feeling fatigued, frustrated, or like giving up, take a moment to notice your posture. Apply mindfulness to your physical sensations and position as you consciously straighten your spine and increase your alertness in the present moment.
Confidence: Powerful Posture
Confidence: Powerful Posture
To increase your sense of confidence and self-esteem, make the behavioural choice to adopt a physical posture suggestive of confidence and power. Research has found that specific “power poses” can actually build up one’s confidence in social settings. Notice what nonverbal cues/messages you are sending to others through the way that you carry yourself. It is quite possible to be unaware that you are sending signals to others that you lack confidence through sitting in a hunched over position or carrying yourself in a way that implies some type of submissiveness. If you would like to feel more confident, act as if you are by making the choice to walk, stand, and sit with postures that suggest confidence for the rest of the day… notice any differences in responses from others and internal shifts in thoughts/emotions.
The Importance of Sleep
The Importance of Sleep
Have you heard of these terms?
Have you heard of these terms?
This is a fascinating read. It tackles almost every question you can think of relating to SLEEP!
This is a fascinating read. It tackles almost every question you can think of relating to SLEEP!
Did you know that some mammals are unihemispheric sleepers?
Did you know that some mammals are unihemispheric sleepers?
The truth is, humans are hardwired to feel a little tired in the middle of the afternoon—most people’s natural circadian rhythm dips between 1 P.M. and 3 P.M. resulting in that sleepy feeling —and most likely, adding a short afternoon nap will not disrupt your normal seven to nine hours of sleep a night.
The truth is, humans are hardwired to feel a little tired in the middle of the afternoon—most people’s natural circadian rhythm dips between 1 P.M. and 3 P.M. resulting in that sleepy feeling —and most likely, adding a short afternoon nap will not disrupt your normal seven to nine hours of sleep a night.
Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.
Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.
Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life.
Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life.
The Blue Light Effect
The Blue Light Effect
Electronic devices emit an artificial blue light that can suppress the release of the body’s sleep-inducing hormone, melatonin. In turn, this can interfere with the body’s natural internal clock that signals when it’s time to sleep and wake up. The more time you spend in front of an electronic device, especially in the evening, the greater the delay in the release of melatonin, making sleep a challenge. You may experience problems falling asleep as well as difficulty staying asleep. As a result, you'll sleep fewer overall hours.
Electronic devices emit an artificial blue light that can suppress the release of the body’s sleep-inducing hormone, melatonin. In turn, this can interfere with the body’s natural internal clock that signals when it’s time to sleep and wake up. The more time you spend in front of an electronic device, especially in the evening, the greater the delay in the release of melatonin, making sleep a challenge. You may experience problems falling asleep as well as difficulty staying asleep. As a result, you'll sleep fewer overall hours.
Consider setting a digital curfew one to two hours before bedtime, the earlier, the better.
Consider setting a digital curfew one to two hours before bedtime, the earlier, the better.
The truth is, humans are hardwired to feel a little tired in the middle of the afternoon—most people’s natural circadian rhythm dips between 1 P.M. and 3 P.M. resulting in that sleepy feeling —and most likely, adding a short afternoon siesta will not disrupt your normal seven to nine hours of sleep a night.
The truth is, humans are hardwired to feel a little tired in the middle of the afternoon—most people’s natural circadian rhythm dips between 1 P.M. and 3 P.M. resulting in that sleepy feeling —and most likely, adding a short afternoon siesta will not disrupt your normal seven to nine hours of sleep a night.
Researchers have looked at what happens when you lose a little sleep each night. The results are worrying. Under those conditions, sleep debt builds up cumulatively over a long timescale and takes a similarly long time to recover.
Researchers have looked at what happens when you lose a little sleep each night. The results are worrying. Under those conditions, sleep debt builds up cumulatively over a long timescale and takes a similarly long time to recover.
In one key study, people were given 8, 6, or 4 hours of sleep per night for 2 weeks. Decrements in cognitive performance (e.g., reaction time) continued to build almost linearly across the 2 weeks. Performance after 2 weeks of 6 hours time in bed per night was equivalent to being awake for 24 hours (which is about equivalent to a blood alcohol concentration of 0.10%). Performance after 2 weeks of 4 hours time in bed per night was equivalent to being awake for 48-72 hours.
In one key study, people were given 8, 6, or 4 hours of sleep per night for 2 weeks. Decrements in cognitive performance (e.g., reaction time) continued to build almost linearly across the 2 weeks. Performance after 2 weeks of 6 hours time in bed per night was equivalent to being awake for 24 hours (which is about equivalent to a blood alcohol concentration of 0.10%). Performance after 2 weeks of 4 hours time in bed per night was equivalent to being awake for 48-72 hours.
Be Resilient
Be Resilient
How to Become More Resilient
How to Become More Resilient
The average human brain does a lot of thinking, up to 70,000 thoughts per day, and, for most people, these thoughts are predominantly negative.
Choose Your Support Team Carefully
It’s been said that you become the average of the five people you spend the most time with.So when you’re developing your social support system, be selective.Surround yourself with people who already have the attitudes and mindsets you hope to cultivate — positive thinkers and potential role models who boost your self-confidence and resilience.Choose Your Support Team Carefully
Set Goals and Take Action
Each time you meet even a small goal, you’ll get a boost of dopamine, the brain chemical that fuels motivation, productivity, and focus.This will help keep your momentum going.Set Goals and Take Action
Develop a Growth Mindset
People with a growth mindset realize that they can develop their abilities throughout life. They are emotionally resilient and don’t let failure get them down. Develop a Growth Mindset
Fake It Until You Make It
Smile when you don’t feel like it. The act of smiling releases endorphins which make you feel better about everything, including yourself and your life’s circumstances.Mimic the body language of confidence — stand straight, uncross your arms, and make eye contact. Self-confident body language pushes your brain into feeling more confident.Fake It Until You Make It
Discover Your Calling
Discover Your Calling
Exceptionally resilient people have a calling that keeps them going when things get tough, but many people struggle to figure this out.
Lifestyle Habits for Increased Resilience
Lifestyle Habits for Increased Resilience
Create Art
Create Art
Meditate Regularly
Meditate Regularly
Exercise
Exercise
Drink Green Tea
Drink Green Tea
Stimulate Your Vagus Nerve
Stimulate Your Vagus Nerve
Be an anteater!
Be an anteater!
Meditate
Meditate
Link to Meditation Ideas
In a world full of rings, pings and dings sometimes it's hard to find the peace and quiet that your brain craves. Our brains have been called “random thought generators.” Experts estimate that we think up to 70,000 thoughts per day and that 70% of them are negative - automatic negative thoughts - ANTS.
In a world full of rings, pings and dings sometimes it's hard to find the peace and quiet that your brain craves. Our brains have been called “random thought generators.” Experts estimate that we think up to 70,000 thoughts per day and that 70% of them are negative - automatic negative thoughts - ANTS.
Every thought you have changes neural pathways and the output of brain chemicals, creating a cascade of effects on health and emotional well-being. Negative thoughts cause chronic stress which, in many real ways, changes the function and structure of your brain.
Every thought you have changes neural pathways and the output of brain chemicals, creating a cascade of effects on health and emotional well-being. Negative thoughts cause chronic stress which, in many real ways, changes the function and structure of your brain.
One of the most effective ways to control negative thinking is with meditation. Over 1,000 studies have shown that meditation can make you smarter, happier, and healthier. Why wouldn't you give it a go?
One of the most effective ways to control negative thinking is with meditation. Over 1,000 studies have shown that meditation can make you smarter, happier, and healthier. Why wouldn't you give it a go?
Practise Mindfulness
Click here for a 3 minute body scan meditation.
Click here for a 5 minute Mindfulness Bell mediation.
Meditation Ideas
Meditation Ideas
Binaural Beats - A Shortcut to meditation
Binaural Beats - A Shortcut to meditation
It’s possible to manipulate your brainwaves by meditating or by using binaural beats. When you listen to sounds of a certain frequency, your brain waves will synchronize with that frequency.
When two tones that are slightly dissimilar in frequency are processed by the brain, it registers a beat at the difference of the frequencies.
Besides altering brainwave patterns, listening to binaural beats increases brain connectivity and increases resilience to physical and psychological stress. Using binaural beats provides an easy shortcut to a meditative state.
All you have to do is put on a set of headphones or earbuds, relax, and listen. This can bring your brain into a similar state as deep meditation quickly.
Binaural means two ears.
If you listen to a 124 Hz sound in your left ear, and a 114 Hz sound in the right, your brain entrains to the difference — in this case to 10 Hz, which is in the alpha brainwave frequency range.
Scientists have found five main patterns of brain waves. Mediations like Binaural beats allows you to achieve Alpha & Theta brainwaves.
Binaural Beats Warnings
Binaural Beats Warnings
There is some concern that listening to binaural beats could be a problem for anyone who has epilepsy, an irregular heartbeat, or wears a pacemaker.
If you experience any negative effects while listening to a binaural beats meditation, such as headache, nausea, dizziness, or increased heartbeat, stop using it immediately.
Binaural Beats: A Meditation Shortcut | Be Brain Fit. (2020). Retrieved 15 April 2020, from https://bebrainfit.com/binaural-beats-meditation/
By visiting Insight Timer you will find 391 Binaural Beats meditations. It's also an app you can get for your phone but please read the t&c before downloading.
You will need to wear headphones to maximise the benefits of listening to the Binarual Beats.
Alternate nostril breathing is a yoga breathing technique that goes by the Sanskrit name of Nadi Shodhana Pranayama which means “energy purification breathing technique.”
Alternate nostril breathing is a yoga breathing technique that goes by the Sanskrit name of Nadi Shodhana Pranayama which means “energy purification breathing technique.”
Guided meditations to try
Guided meditations to try
You've been breathing incorrectly this whole time!
You've been breathing incorrectly this whole time!
Tapping (EFT) to reduce stress & anxiety
Tapping (EFT) to reduce stress & anxiety
How does it work?
How does it work?
Similar to acupuncture, EFT focuses on the meridian points — or energy hot spots — to restore balance to your body’s energy. It’s believed that restoring this energy balance can relieve symptoms a negative experience or emotion may have caused.
Based on Chinese medicine, meridian points are thought of as areas of the body energy flows through. These pathways help balance energy flow to maintain your health. Any imbalance can influence disease or sickness.
Acupuncture uses needles to apply pressure to these energy points. EFT uses fingertip tapping to apply pressure.
Proponents say the tapping helps you access your body’s energy and send signals to the part of the brain that controls stress. They claim that stimulating the meridian points through EFT tapping can reduce the stress or negative emotion you feel from your issue, ultimately restoring balance to your disrupted energy.
What is Tapping?
What is Tapping?
Emotional freedom technique (EFT) is an alternative treatment for physical pain and emotional distress. It's also referred to as tapping or psychological acupressure.
People who use this technique believe tapping the body can create a balance in your energy system and treat pain. According to its developer, Gary Craig, a disruption in energy is the cause of all negative emotions and pain.
Though still being researched, EFT tapping has been used to treat people with anxiety and people with post-traumatic stress disorder (PTSD).
How does it work?
How does it work?
Possible exam phrase:
"Even though I feel stressed because of my exams, I deeply and completely accept myself. "
Exercise
Exercise
Exercise is good for the body and the brain...
Exercise is good for the body and the brain...
Exercise doesn’t need to be strenuous to be effective.
Walking is not only one of the best all-around exercises, it clears your mind and helps you think better. (23)
Additionally, exercises that act as moving meditations, such as yoga, tai chi, and qi gong, can appreciably improve focus. (24, 25)
How much physical exercise is enough?
The latest research indicates that a total of 8 hours per month is the minimum you need to stay mentally sharp. (26)
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