Our HOD of Guidance, Mr Chris Singh gives wonderfully insightful advice and tips on a range of wellbeing issues. This month we look at assessment anxiety.
Feeling anxious about assessment is normal and to be expected.
A moderate amount of anxiety may not be a bad thing. It can sharpen concentration and performance. It can also help to create the extra energy and momentum needed to keep studying, when you might prefer to be doing something else.
Too much anxiety can be overwhelming and stop you from being able to study and get on with life in a satisfying way.
How you can help yourself:
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Reminding yourself of your past successes, especially achievements in examinations and assessments.
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Paying closer attention to your physical and mental wellbeing.
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Having some coping strategies to deal with anxiety.
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Having a plan of action.
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Visualise (mentally rehearse) completing the assessment successfully.
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Tackle one small piece of work at a time.
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Consider whether studying with others may be helpful.
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Explore new ways of improving your studying techniques.
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Talk with people that you know have a calming effect on you.
Some useful coping strategies:
Sleep – Get as much rest as you can; 9 hours a night is recommended. Even if you cannot sleep, give your body a chance to rest. Try to have a wind down period before you go to bed, preferably not using a visual device.
Study patterns – Take regular breaks. Few people can concentrate for hours at a stretch. Forcing yourself to sit at a desk for hours while your mind is wandering is not useful. If you notice that you are distracted, get up and take a short break. If your mind is wandering repeatedly try studying in very short bursts of time bringing the time down to one that feels manageable, for example, 15 minutes at a time. 15 minutes when you can concentrate is better than 3 hours of staring into space and then feeling guilty or anxious.
Study skills – Effective study skills can reduce your levels of anxiety and encourage you to feel more in control of your work. Study skills advice and support is available from form tutors, teachers, guidance counsellors and numerous websites and books. Check out: https://studytime.co.nz
Food – Pay extra attention to your diet and ensuring that it is balanced. A good diet has positive effects on mood, concentration and productivity.
Drink – It is important to maintain a good level of hydration. Drinking plenty of plain water is best and helps you to think clearly
Caffeine – There is evidence to show that whilst caffeine consumption in the short term is an effective stimulant, it is not helpful for people who are experiencing anxiety.
Exercise – Taking some form of daily exercise will help to relax tense muscles, use up some of the extra adrenaline and increase your circulation. Frequent short walks can be helpful.
Breathing and relaxation exercises – Simple breathing exercises can help to calm you down. Check out: https://www.mentalwealth.nz/article/relax-breathe It is worth maintaining your practice over time. What you will find is that focussing on your breathing to bring about calm begins to happen automatically when you feel anxious.