exam stress workshop

8/3/2019 Exam Stress Workshop

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Exam Workshop30 April 2009

Adam Sandelson Lynne RobeLSE Student Counselling Service TLC


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Aims

To examine practical techniques fordealing with revision and exams

To look at common psychological issues

To review stress management skills To identify sources of advice and help


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Part 1

Techniques fordealing withrevision and

exams


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Time and Targets Set realistic and achievable goals

Break down huge activities into smallmanageable tasks

Use short term targets and longer termstrategies

Recognise short term achievements

Revise study skills, time management skills


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Focussing on the task Concentrate on the task, not the outcome

Remember past successes

Recognise you are likely to pass

Be methodical, and allow time for breaks

and space to breathe and think Use mind maps, scribble ideas

Go for a walk, talk out loud


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Revision and Exams Dont compare yourself

to others

Work out your ownschedule, but be flexibleand learn from others

Recognise the collectiveanxiety in the library

Find different ways and

places to work Dont be obsessive! Talk to others, ask for

help and support


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On the day of the exam Dont cram, sleep

Relax, visualize it being OK

Read the question

Sketch out thoughts, mind map

Plan answers

Keep notes for later questions

After avoid show-offs


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Part 2

Psychological Issues in

approaching revision

and exams

Family Dynamics

Procrastination Perfectionism

Change


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Underlying dyna

mics

The family / historic context for yoursuccess, eg keeping the family together

Trying to please others

Wanting to be the best

Setting yourself impossible targets

Re-enacting anxiety, trauma, failure


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Dynamics of study, work, life ...

Pastrelationships

Relationship

with LSE or

exams or

or work or

Currentrelationships


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What is procrastination? Putting off a task which needs to be done It may involve feelings of anxiety, stress,

guilt, shame and depression. We may disguise avoidance by being busy We may find things to do that are

interesting or even useful, but don't

contribute towards the main goal


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Why do we procrastinate? time management

inability to prioritise,task overload

not knowing what isrequired

anxiety about the task

boredom about the task

fear of failure/ success

perfectionism

all-or-nothing thinking


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Overcoming revision blocks

Stop new reading if this is avoidance, makenotes, summarize ideas, list key quotes

Practice questions from past papers

Practice drafting bullet points

Break work down into chunks

Take a break/sleep on it/talk to someone Talk to the computer or your hand?

Acknowledge your procrastination!


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Dealing with perfectionism

Perfectionist attitudes can reduce achievement. The desire to be perfect can deny you a sense of satisfaction

and make you achieve less than if you had more realistic goals

Experiment with your standards for success: try for80% or even 60%

Focus on the process of doing an activity not just theend result.

Evaluate success in terms of what you accomplishedand whether you enjoyed the task

Recognize and challenge all or nothing thinking

Acknowledge and your perfectionism!


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Thinking about life after LSE

Not everyone knows what they wantto do afterwards - its OK to wait

Transition and change are stressful

Going home

Losing Social Network How to keep in touch with others

Preparing for work; the Rat Race


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Preparing for change Acknowledge what is

about to happen

Dont deny endings

Be willing to saygoodbye

Dont obsess too muchabout endings

Remember thatendings are part of life


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Part 3

Review your StressManagement Skills


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Stress Management Skills Regularly switch off

with some kind ofphysical activity

Good self care sleep,diet, caffeine, alcoholand nicotine

Time management(appropriate pacing)

Mini-breaks (5 10minute periods duringthe day to relax)

Abdominal breathingand relaxation

Allow yourself time outwithout guilt

Acknowledge anxiety,rather than denying it

Its normal see thewebsite


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Cognitive Strategies Constructive thinking challenge negative

thinking

Distraction distract yourself from negativethoughts and worries

Accept difficulties and setbacks see them asgood for learning and personal growth?

Tolerance for not knowing/ ambiguity practice seeing shades of grey


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Challenging negative thoughtsApply Socratic reasoning or imagine

this being tested in a Court of Law

Identify the negative thought Eg, I am going to fail all my exams

Ascertain the evidence For and Against

Ask if you are making a thinking error

Propose a more reasonable alternativethought


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Thinking errors

Discounting the positive

Tunnel Vision only seeing the negative side of

things

Overgeneralizing because it happened in the past it

will happen again in the future

All or nothing thinking

Believing a catastrophe will happen

Emotional Reasoning If I feel it then it must be true


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Part4

What sources ofadvice and helpare available?


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Sources of advice and help Tutor or Departmental

staff

Teaching and Learning

Centre Learning World Website

Student Services Centre

Deans

Don't wait untilproblems have grownimpossibly large!

Student Union and AdviceCentre

Medical Centre

Mental Health andWellbeing Advisor

Disability and WellbeingOffice


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Further resources Learning World - http://moodle.lse.ac.uk/course/view.php?id=698

See powerpoints on: Exams I: Planning and Preparation Resource Exams II: Last Minute Preparation and Sitting the Exams Exams III: Using Past Exam Papers Resource

Student Counselling Service website http://www.lse.ac.uk/collections/studentCounsellingService/groups.htmSee powerpoints/ video podcasts on: Psychological Issues Involved In The Task Of Writing Overcoming Perfectionism Procrastination workshop:


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LSEStudent Counselling

Service Free and confidential Available to any current student Mainly offers short term counselling Appointments need to be booked in advance Urgent appointments can be seen the same day

(phone early in the day for this)

See Website for Stress management handout Links to self help resources on a wide range of student

issues, including study related and personal difficulties Relaxation MP3s


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Drop in Exam groups LSE Student Counselling Service

Every Monday (not bank holiday) Date: 27 April until 8 June

Venue: B212

Time: 11.30 1.00 (please arrivepromptly)


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Final thoughts

Focus on the task, not the outcome

Transition can be stressful, but alsoallows us to grow as a person

Imagine looking back in 5 years

Talk

exam stress workshop

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