1.
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2.
The word EXAM means
WORRY TENSION
FEAR STRESS
ANXIETY
PRESSURE
HEACACHE
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3.
ALARM - CAUTION
THIS EXAM STRESS MAY LEAD TO……..
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4.
UPSET SLEEPLESSNESS
STOMACH VOMITING OR
DYSENTERY DROWSY
LOSS LOSS OF
OF ILLNESS NERVOUSNESS
APPETITE
MEMORY OR
OVER NEGATIVE
LOSS
LOW EATING SELF
OF
CONFIDENCE IMAGE
CONCENTRATION
AT TIMES DEPRESSION
MOOD SUCIDE LOW OR NO
SWING COMMUNICATION
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5.
From where does this EXAM STRESS come ?
• Pressure for getting Good Marks
• High Expectations of Parents
• Competitiveness
• Comparison with others
• Fear of being Left out alone
• Fear of Rejection
• Fear of being ridiculed by Parents, siblings, friends,
teachers, neighbours etc.
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6.
WHY DO I FORGET WHAT I HAVE LEARNT
• No Plan for Study
• No Plan for Revision
• Not taking the right
kind of Rest
• Mind filled with
Negative Emotions
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7.
15 TIPS ON HOW TO MANAGE
EXAM STRESS?
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8.
1. PLAN YOUR STUDY
• Today’s Date ?
• Tentative Exam Date ?
– Jan/Feb/Mar/Apr/May???
• Count how many Days do
you have now
• PLAN YOUR 24 HRS
– Study 12 Hrs
– Sleep – 7 Hrs
– Meals – 1 Hrs
– Recreation 1 Hrs
– Freshening up 1 Hrs
– Others 2 Hrs
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9.
2. Schedule your Subjects
• Prime Study Time
– Morning 3 hrs
– Afternoon 3 hrs
– Evening 3 hrs
– Night 3 hrs
• Reading Plan
• Writing Plan
• Revision Plan
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10.
3: Take Disciplined Action
• Act on your Plan
• Follow your Schedule
• Review your progress
• You are wasting your
time if you do not stick
to your Plan &
Schedule
• Chances are that you
are doing other
unimportant Task
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11.
4. Tips for Improving Concentration
• Sit at the Same Place at the Same Time for study,
so your mind is tuned to the environment
• Put off all distractions like Mobile, Tab, TV,
Computer
• Tell your family members about your study time, so
they too do not disturb you
• Postpone any calls from your friends or neighbours
The greatest failure is “Failing to Concentrate”
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12.
5. Few Exercises that Helps Concentration
• Deep Breathing
• Palming – Rub your palms and cover your eyes
• Stretching
• Listening to TM music
• While Revision - Fast Reading
• Making Vision Board for
– Formulas, Charts, Graphics
• Mind Maps
• Visualizing your Success
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13.
6. Do the Difficult Subject first
• Start with the most
Difficult Subject First
• Avoid postponing the
unpleasant task
• Ask for help from your
teachers, friends who
are experts
• Refer to the additional
references other than
your notes
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14.
7. Be away from Rebuttal People
• Avoid listening or
taking advice from
friends or family
members who are
hyper and keep
pestering you of what
happened
• Talk to them openly
and do not get carried
away by their negative
emotions
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15.
8. Avoid Distractions
• The Social Occasions at
Home or Neighourhood
• Cricket Matches
• Mobile/Internet Chats
• TV
• Phone calls from
Friends
• Bait from friends
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16.
9. Take right amount of Rest
• During the study time
take small breaks and
do the concentration
exercises
• Take right amount of
Sleep everyday
• Especially during Exam
days do not skip sleep
as it will make you
lethargic & dull
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17.
10. Unwind Yourself
• “All work and no play
makes jack….”
• Relax your mind
• Take a break – Go out
• Smile & Make someone
smile
• Talk to someone
• Do what you like and
love
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18.
11. Focus on Health/Food
• Drink lots of Water
• Eat a wholesome Meal
• Have Fruits & Dry Fruits
• A Glass of Milk
• Healthy Snacking
• Avoid Junk or Fast Food
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19.
12. Have a Positive Attitude
• Think, Feel & See
yourself as successful
with the mark you
desire
• Think and Feel good
about yourself
• It is never late to Start
• Stop comparing
yourself with others
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20.
13. Affirm Positive Self Talk
• “I can & I will”
• “Everything is Possible”
• “I am the Champion”
• “I am the Best”
• “I Trust & Believe in
myself”
• “I Love & Accept
myself”
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21.
14. Be Confident
• Think worst come worst
what will happen if you
do not succeed or do not
do good in this exam
• Will this be the end of
exams or end of your
life…?
• Failure is not Failure,
Failure is not getting up
after Failing..
• Do not think what other
people think about you
or your exam
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22.
15. Talk with your Parents/Teachers
• Talk out openly about
your Fear & Concerns
• Share your Aspirations
and Goals
• Share what you expect
from them
• Ask what are their
expectations from you
• Communicate & Clarify
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23.
Make a Commitment Today
• Take Ownership &
Responsibility
– of yourself
– of your study
– of your exam
– of you career &
– of you life
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24.
DO YOUR BEST- FORGET THE REST
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25.
TIPS FOR PARENTS
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26.
1. FAQ’s of Most Parents
• My child is intelligent but not willing to study
• No desire – have to push
• Not interested in studies at all
• If I am present the child studies, when I am not
around then, does not study?
• Forgets during exam
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27.
2. Answer to Parents FAQ’s
• Have an open Communication with your child
• Listen attentively without interrupting them
• Understand their Fears & Concern
• At times just “be there”
• Appreciate, Acknowledge and Motivate
• Catch them doing the right things and tell them
• Do not indulge in saying “Study – Study” all the
time, or throughout the day.. It loses its importance
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28.
3. Parents - Stop…
• Nagging about their studies all the time
• Complaining about the child’s weakness
• Criticizing & putting them down
• Comparing them with other children
• Abusing or punishing them
• Pressurizing or Pushing them
• Spoon Feeding them
• Focusing on Marks/Percentage/Grades only
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29.
4. Parents – Start..
• Listening to them without judging & interrupting
• Listen to their Fears
• Listen to their Concerns
• Listen to their Stories
• Listen to their Likes & Dislikes
• Let your child make mistakes, help them to learn
from that mistake
• Giving your child the Attention, Space & Importance
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30.
5. Shatter these Myth
• Marks in Exam = Intelligence or Brilliance
• Success in Exam = Success in Life
• Good Marks = Good Job
• Failure in Exam = Failure in Life = End of Life
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31.
Wish you All the Best
Shabbar Suterwala
Psychological Counsellor
Business Coach
Corporate Soft Skills Trainer
Mb: +91-989 222 5864
eMail: ShabbarSuterwala@hotmail.com
Get this & many more PPT & Resource Material visit
www.ShabbarSuterwala.com