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Knowing Your Unique Gifts
When Bill became my client he had a very successful recruiting business but he could see the business environment was changing. He felt that he was not using his natural gifts effectively in his business and he wanted some help in identifying what...
Looking at Job Offers from Schools
You have decided on being an ESL/EFL teacher so you are off on the job hunt. Aside from the obvious considerations such as what country to work in and what training/qualifications to obtain; there are other things a teachers should consider when...
Mantras For Success
Facing the Interviews: Mantras For Success
If you master following skills the success is guaranteed each
and every time you face an interview: -
· Good communication Skills
· Influencing Abilities
· Problem Solving Attitude
...
MBA. It Is More Than A Degree.
The Master of Business Administration is a postgraduate that is internationally recognized as a business management qualification. But it is more than an academic degree. A good mba is preparation for business management involving a combination of...
Ten healthcare fields that can't wait to hire you.
Healthcare is one of the hottest career fields in America today. The aging and retiring of the largest population segment in the country, known as “baby boomers”, has left the healthcare industry racing to find enough employees to fill the void....
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Stress & Exam Time: 7 Tips for Ensuring Stress doesn't Cause you to Fail
When students think about the time around exams, the first word
that comes to mind is usually 'Stress!' While it's true that
exam time will never be a truly relaxing experience (not if you
care about your results, anyway), you can take steps to ensure
the stress of exam time helps, rather than hinders, your ability
to pass.
This may sound strange, but remember that stress isn't always a
bad thing. In our article Stress & Performance, we talked about
an optimum stress level. The closer you are to that optimum
stress level, the better your performance. The trick is
determining what your level is, and not going beyond it, because
as soon as you do, your performance starts going downhill
quickly.
Too much stress around exam time can manifest as anything from
an inability to focus on the exam question and forgetting
material you *know* you've learned, through to headaches,
cramps, nausea and shaking. None of which will help you manage a
good mark in the exam! So how can you manage your stress levels
to make sure they don't get in your way?
1 - SCHEDULE YOUR STUDY IN ADVANCE
Most students know that cramming the night before never works as
well as setting up a study schedule in advance (and then
following it) - but somehow, we end up doing it anyway! Start
thinking about what you're going to need to study at least a few
weeks (if not longer) before the exam, and set up a timetable
for yourself. Use checklists, and cross off each topic once
you've covered it. Try different study techniques, and test
yourself frequently to identify which ones work best for you.
2 - DON'T SKIMP ON YOUR SLEEP
With so much study to do (or perhaps to avoid doing?), sleep is
a common casualty of exam time. It's also one of your best
allies for a clear mind, so if you care about your exam results,
make sure you don't let it slide. Aim to get 7 hours a night
minimum in the weeks leading up to exams (more if you're feeling
tired - different bodies have different requirements), and
ensure you get an early night before each exam - even if your
exam isn't until the afternoon
3 - WATCH YOUR DIET
Perhaps more than at any other time of year, nutrition levels
are critical during exam time. Our brains simply can't function
optimally if we're not supplying them with enough of the
nutrients they need. If you're on any kind of calorie-controlled
diet, consider relaxing it a little around exam time, and make
sure you're eating plenty of fresh fruit, vegetables and whole
grains. Consider a multi-vitamin supplement if you're not
already taking one. If you're eating out while you're studying,
remember
that there are healthy fast-food choices available -
it's just a matter of finding them. Eat something rich in
complex carbohydrates an hour or two before you go into the exam
as well to avoid a blood sugar slump while you're trying to
concentrate.
4 - KEEP MOVING
As the exams draw closer, it can be easy to lock yourself in the
library (or your room) and not come out for hours at a time. The
trouble with this is that when we stop moving, our brains get
sluggish. If you want to make sure you're taking in what you
study, it's important to get some form of exercise - even just a
walk around the block - at least once a day. And if you're
starting to feel stress symptoms building as you study, try
taking time out for something even more energetic.
5 - EXPERIMENT WITH RELAXATION
There are a number of different relaxation methods available -
how many have you tried? Meditation, listening to soothing
music, hypnosis audios, burning relaxing essential oils, yoga,
t'ai ch'i, hot (or cool) baths, journaling and walking through
somewhere green are all possibilities. For more information on
any of these, check out our 'Stress Resources' and 'Stress
Links' pages; or type the term you're interested in into your
search engine of choice and see what comes up
6 - DON'T FORGET TO BREATHE!
Both before and during exams, oxygen is your friend! Focussed
deep breathing is a relaxation technique you can use regularly
during the time leading up to the exam, and it's also a great
tool to have during the exam itself. When you're under pressure,
it's natural for your breathing to start speeding up and getting
shallower. Don't let it! Consciously take slower, deeper breaths
and watch yourself start to relax, and your thoughts begin to
clear as you do.
7 - REMEMBER HELP IS AVAILABLE
Most training institutions have some form of student counselling
available. Don't be afraid to use them - it's part of what your
student fees are paying for! If you're nervous about approaching
them (or if your school doesn't have counselling facilities),
consider talking to a stress management coach. They're trained
to help people deal with stress, and will be able to provide you
with guidance and suggestions you're unlikely to be able to
access on your own.
About the author:
© Tanja Gardner, Optimum Life Ltd.
For more information on how we can help you live your optimum
life, please visit http://optimumlife.co.nz.
For a copy of our free Stress Audit Questionnaire, please e-mail
mailto:tanja@optimumlife.co.nz with 'Stress Audit Questionnaire'
in the subject line
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