Transcript Slide 1
Be prepared - Start now •Start revision now. •Work out how many topics each exam covers. •To allocate enough time to cover all topics •Work backwards from exam date Be prepared – Look at previous exams •Collect old exam papers. •Collate similar questions together. •Summarize answers to similar questions •Do this on one sheet of paper. Be prepared-check venue and transport •Know where the room is. •Visit the room, sit in it and visualize feeling calm and in control. •Visualize a successful exam. •Check your transport before hand •Have an alternative form worked out. Be prepared-Before the exam •The night before •Review notes– no new learning. •Have all you need ready for the morning, •Clothes •Pens •Money •Water and snacks (almonds, apricots) •A healthy breakfast prepared, if necessary. •Get some sleep. •In the morning •Do some stretches and eat a good breakfast. •Do your breathing exercises if feeling anxious. The Exam-Getting Ready •Arrive with time to spare •Practice breathing exercises if anxious. •Before looking at the paper write down mnemonics. •Read paper through before deciding which questions to answer. •Use Brain buttons while reading. The Exam- Brain Buttons To help you calm down as you read the exam paper: •Rest your forehead on your thumb and first finger •Place the fingers half way between the eyebrows and hairline directly above the eyes. Then to help you concentrate: •Place your first finger right in the centre of the brow •(you will find a little dent there) The Exam-Doing it Right •Write on every other line. •Check you are answering the question. •Use all your time to read through the paper when you have finished. The Exam-What to do if stuck • Memory block? Exhale slowly. • Try recalling where you were when you revised the information may help. • Try another question to get the thoughts flowing again. How to Cope with Stress •The way you breathe affects your stress levels •The mind cannot remain agitated when the breathing is calm •Breathing exercises take time to get right •Practice them before the stressful time arises. Breathing Exercises •Fill the abdomen first when inhaling •Filling the chest first will cause more stress •Exhale slowly •Pretend you are trying not to blow a candle out •Count the breath in and out •This helps focus the mind •Count in for 6 and out for 8 •Or any similar ratio that suits your lung capacity •Try it now. Alternate nostril breathing • When practiced for a minimum of 5 minutes will: • Lower blood pressure • Get both hemispheres of the brain working in unison. • You will feel calm and balanced. Alternate nostril breathing Technique 1. Close the left nostril with the ring finger of the right hand and breathe out through the right nostril. 2. Inhale right nostril. 3. Close right nostril with thumb. 4. Exhale through left nostril, long and slow. 5. Inhale through left nostril again. 6. Close left nostril and exhale through right nostril. 7. Repeat sequence for about 5 minutes & notice how you feel. Straw breathing. Another useful technique 1. Hold a straw with your hands. 2. Inhale through your nose. 3. Exhale through the straw gently. 4. Continue for 3 minutes Setting the Scene -Music •Listen to music that has one beat per second •Slow Baroque music •Strauss waltzes. •These let your brain rhythms flow into the Alpha state •Alpha state = most receptive to taking in information. Music-Suggestions Handel Concerto for harp and flute larghetto Op.4.no 6. Handel Concerto for harp in F major larghetto Op.4 no 5. Bach Suite 3- Air on a G string. Vivaldi ‘4 Seasons’ Spring, Largo Pachelbel Canon in D Aromatherapy •A mixture of essential oils: •2 drops lavender, •1 drop Cypress, •2 drops Basil Clears and calms the mind •A mixture of •3 drops rosemary, •2 drops basil Helps memory, concentration and clears the head. NB use only small amounts and not if you are pregnant or have high blood pressure. And finally……..Food etc •Good diet is essential and breakfast is very important. •Balance work with exercise. •Exercise will keep anxiety levels down. •Trouble sleeping – Exercise! •Drink warm milk (Soy or cows) with honey and cinnamon before bed. •No coffee after 5pm!