The document discusses exam stress and provides tips for managing it. It begins by explaining that stress occurs when pressure exceeds resources. It then outlines the ABC strategy for managing stress: A) Awareness of stress triggers and reactions, B) Balancing positive and negative stress, and C) Controlling negative stress effects. Next, it describes stressors like external events and personality, as well as physical, mental, behavioral, and emotional stress symptoms. Finally, it recommends stress management techniques like changing thinking, behavior, lifestyle through diet, exercise, sleep, and relaxation to benefit physical and emotional health and improve focus.

1. How to face exam stress and pre
exam anxiety
Dr. Prashant Shah

2. …..people are disturbed not by
things, but by their perceptions of
things…
-Epictetus-

3. Stress
"The Nonspecific response
of the body to any
demand"
S = P > R
Stress occurs when the pressure is greater than the resource

4. Balancing Demands….

5. Body's Biological Response
• Increased heart rate & blood pressure
• Cold hands & feet
• Release of stress hormones
• Bladder & intestines relax
• Sweats - dry mouth
• Hair stands on end

6. Body's response to stress is
limited to these physiological
changes no matter what the
stressful situation

7. A B C strategy
A = AWARENESS:
• What causes you stress How do you react?
B = BALANCE:
• There is a fine line between positive
/negative stress.
• How much can you cope with before
it becomes negative
C = CONTROL:
• What can you do to help yourself combat the
negative effects of stress

8. • Stressors - stress producing factors
• Stress Response - the physiological &
emotional changes

9. Types of Stressors
• External
• Internal

10. External Stressors
• Physical Environment
• Social Interaction
• Organisational
• Major Life Events
• Daily Hassles

11. Internal Stressors
• Lifestyle choices
• Negative self - talk
• Mind traps
• Personality traits

12. Symptoms of Stress
1.Physical Symptoms

13. Symptoms of Stress
2. Mental Symptoms

14. Symptoms of Stress
3. Behavioral Symptoms

15. Symptoms of Stress
4. Emotional Symptoms

16. Stress-Related Diseases
• Depression
• Diabetes
• Hair loss
• Heart disease
• Hyperthyroidism
• Obesity
• Obsessive-compulsive or anxiety disorder
• Sexual dysfunction
• Tooth and gum disease
• Ulcers
• Cancer (possibly)

17. Effects of Stress on the Body &
Mind

18. Stress Cycle

19. General Adaptation Syndrome
1. Alarm Response
• “Fight or Flight” Response
2.Adaptation Phase
• Body tries to adapt to the stressors
• Body Prepares for Long-Term Protection
• Secretes Hormones to Increase Blood Levels
• Don’t Reach Overload
• Relax to Counterbalance the Stress Response
3.Exhausation Phase
• Stressor Not Being Managed Effectively
• Body And Mind Are Not Able To Repair the Damage
• Leads To
• Decreased Stress Tolerance
• Mental And Physical Exhaustion
• illness And Collapse

20. Stage 1
Alarm Reaction
Stage 2
Resistance
Stage 3
Exhaustion
Normal
Level of
Resistance
General Adaptation Syndrome

21. ABC Strategy
A = AWARENESS:
• What causes you stress How do you react?
B = BALANCE:
• There is a fine line between positive /negative
stress.
• How much can you cope with before it
becomes negative
C = CONTROL:
• What can you do to help yourself combat the
negative effects of stress

22. Stress Management Techniques
• Change your thinking
• Change your behaviour
• Change your lifestyle

23. Exams
Do not track our all the abilities
Working hard enhances self
esteem, confidence and makes
us disciplined

24. Negative /Irrational thoughts
I may not remember what I
studied
I feel blank
I may not score well /fail
What my parents, friends will
think

25. Lifestyle Component
Diet
Smoking & Alcohol
Exercise
Sleep
Leisure
Relaxation

26. Diet
• Healthy eating habits
• Light diet
• Caffeine (Stimulant)
• Salt

27. Smoking and Alcohol
• Stop or at-least your consumption to bare
minimum

28. Benefits of Exercise
• Uses up excess energy released by the
‘Fight or Flight’ reaction.
• Improves blood circulation
• Lowers blood pressure
• Clears the mind of worrying thoughts
• Improves self image
• Makes you feel better about yourself
• Increases social contact
Do regularly

29. Sleep
• Good stress reducer
• Difficult to cope when tired
• Wake refreshed after night’s sleep
• Plenty of daytime energy

30. Leisure
• Interest
• Gives you a ‘break’ from stresses
• Provides outlet for relief
• Provides social contact

31. Benefits of Relaxation
Daily for at least 5-10 Minutes self talk
• Lowers blood pressure
• Combats fatigue
• Promotes sleep
• Reduces pain
• Eases muscle tension

32. • Decreases mental worries
• Increases concentration
• Increases productivity
• Increases clear thinking

33. Study skills
Study with breaks
Share your feelings
Owl or larks
Past papers

34. Benefits of Stress Management
• Physical health gets better
– More energy and stamina
• Emotions stabilized
– Positive attitude
– Hopeful/happier
• Ability to focus improved
– Able to learn and achieve

35. Thank You