Overcoming
Exam Nerves
Dr. Mark Matthews
Student Learning
Knowledge
Attitude
Exam Performance
Managing Nerves
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Why do we get nervous?
Managing Anxiety
Lifestyle Changes
On the Day
Fight or Flight
• Foundation of Stress
• Self-protection mechanism
• Automatic reaction to perceived threat
• Prepares for massive physical exertion
Your Body Changes
• Acceleration of heart and lung
• Paling or flushing
• Inhibition of stomach
• Constriction of blood
vessels
• Dilation of pupils
• Auditory exclusion
• Tunnel vision
• Shaking
And the body becomes flooded with adrenaline
At very high levels of Adrenaline
Your brain shuts down
which is inconvenient if you are sitting an exam
How can we manage anxiety?
Practice
Practice Exam Skills
50%
how well you know your material
50%
personal reactions to exams
Practice Everything…
Timings
Answer Technique
Same Clothes
Same Pens …..
Your goal should be to have as little new
information as possible on exam day
“I've noticed that worrying is like praying for
what you don't want to happen.”
Practice Dealing with Negative Emotions
• Sometimes we avoid thinking about exams
• Avoid dealing with anxieties
• Leaves space for negative thoughts
Replace Them With Positives
Thoughts and Feelings
Visualisation
Visualisation
Loss of focus
Relaxation
Exam Centres
Find out where your
exam is.
Visit the exam venue
Tie down the details
Avoid
Caffeine
Alcohol
Salt & Sugar
More
Water
Carbohydrates
Vegetables
firewall
Mindfulness Meditation
Breathing Space (5 mins)
The 5 minute Breathing Space is a terrific
tool to have available to you at any time
when you feel you need a moment to tune in
to what’s going on for you.
https://podcast.tcd.ie/users/scs/
Take Action
Take steps to overcome problems:
• Relaxation
• Visualisation
• Get Help
• Regular Exercise
• Positive Thoughts
How do you prepare?
• What will you do to prepare for the
exams?
• What do you do the night before?
• What do you do on the day of your exam?
5 Minutes
On the Day
Things to do
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Eat breakfast
Try to stay calm
Give yourself enough time
Avoid anything that increases anxiety
Arrive Early, Avoid People!
Relaxation
• Keep calm: If you start to feel nervous,
breathe deeply.
• Use Relaxation exercises
• Don't panic: Say to yourself in your head
'I CAN do this exam'
In the hall
• Focus on doing well (positive)
• Fill out your answer books
• If you panic, use relaxation techniques
• Be prepared – warm clothes, water
• Know where everything is
Planning your answer
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Deconstruct the question first
Do quick outline
Rough notes under headings
Then begin to write your answer
Practice Exam Skills
• How well you manage your personal reactions to
exams is at least as important as how well you
know your material.
• This involves deliberate action in dealing with
negatives, replacing them with positives and
practicing until the positives become automatic.
• Knowing something is not the same as being
able to do it when the situation demands it. You
need to practice in a simulated environment.
Student Learning Development
Thank you for your time
Visit our website at:
http://student-learning.tcd.ie