short RECAP of 2022

 EXAM BLUES ψ

PSYCHOLOGICAL FACTS ABOUT EXAM

Talk out loud

     Repeating out loud what you have learned could be More beneficial as it will  help you retaining memories. To repeat the things 3-4 times helps you to to register information in your mind.

Studying for 30 minutes at a time 

     Our brain only effectively absorbs information from the first and last 15 minutes of studying.  This means that everything in between will likely be forgotten soon (they don’t quite make it into our long term memory).

avoiding e-books

It’s the biggest myth that before the exam students should learn from e-books, which need to be broken that rather using computers students must use school notes, handmade notes, or school books to remember things for the long term. Using e methods may cause less vision, less concentration level and can cause stress. 

    
 Learning and applying management techniques
Effective management techniques include equally balancing the study time and sleeping or body clock tie for the proper functioning of body.managing the time overwhelmed, makes u feel less stress full.

Avoid multitasking

  ..some Disadvantage of MULTITASKING

A weaker grasp on the information being learned.

Poor retention

Higher level of stress and frustration 

Brain drain from tackling too many tasks at once

HOW STUDENTS CAN AVOID MULTITASKING

Turning off cell phone

Put away things that isn't needed while studying 

Don't study in front of television.

Blocking distracting websites,social media.

Working in quite quiet place 


Maintenance rehearsal

by maintenance rehearsal,process of repeatedly verbalizing or thinking about a piece of information. our short term memory is able to hold information about 20 seconds. however, this time can be increased to about 30-40 seconds through it.

 Elaborative rehearsal 

It involves organising the information, thinking of examples, creating an image in your head of the information and developing a way to remember the information through mnemonic device. it helps students to retain information for longer duration.

  Ways of Reducing anxiety

By listening to MUSIC 

The studies have shown that listening to music before studying or performing a task can be beneficial as it improves attention, memory, and even your bodily ability to do mental math as well as helping lessen anxiety depression and anxiety.

BY EATING CHOCOLATES
It makes everyone happy, therefore, having chocolate while studying helps to retain new information and it is linked to the higher test score. It lightens the mood and happy/ relaxing hormones(dopamine) are secreted which makes you work in a relaxing manner.

INCREASING VITAMINE B-6,B-5,B-12 IN DIET

By optimum consumption of vitamin B-6, B-5, B-12 which contains a high amount of zinc and magnesium can reduce the symptoms of anxiety.

 DAILY JOURNALING

 Daily journalizing of work which is completed or by making the schedule of the tasks that need to be done daily at the time of exams can lower down the anxiety level of the student. It is the physical act of writing induces the sense of calmness and relaxation and writing about stress-inducing situations and events can help to reduce the intensity of anxiety.

UNCLUTTERED TABLE

Excessive cluttering can cause more stress ,table should be neat and clean and book must be organised in proper manner.

CONCENTRATION EXERCISES 

By listening the calming music, taking a hot bubble bath, trying essential oil, blow bubbles - required for deep breathing, enjoying a cup of tea, squshing stress balls, expressing your self, detoxing body-the digital or food version, trying yoga or gyming, staying hydrated, going for walks, etc.

Doing deep breathing Excercise

morning breathing: when you get up from the bed, stand up straight, bend your knees slightly,and bend forward from waist. let your arms hang simply towards the floor.  breathe slowly, returning to your original position. your head should be the last part of your body to straighten. exhale slowly, returning to the bent position by the end of your breath, repeat 5 -6 times.

Focusing on progress, not Perfection

being perfectionists may sound ideal,but it often causes undue stress. This is another way of saying you're too hard on yourself, which means that you need to focus on the progress you are making instead of your perceived failure. 

IT CAN BE DONE BY

celebrating small and big success .

learn to use words like "acceptance" and "good ",because if you always aim for "perfection"  you may not even make progress.

setting up realistic goals .

Practicing Mindfulness

mindfulness is the practice of being aware of your mind and body. 

for example: to practice mindfulness, close your eyes and focus entirely on your breathing. be aware of every breath and "follow" the air as it goes from your lungs and out through your nose.focusing on the sensations in your body .

THE EXAM STRESS CAN CAUSE

 low confidence 

loss of memory

illness

dysentery

sleeplessness

loss of concentration 

at times  suicide

mood swings

depression 

low or no communication

mood swing

negative self image.

THE EXAM STRESS COME FORM

pressure for getting good marks

competition among peers

comparison with others

fear of rejection

fear of being ridiculed by parents, siblings,friends,teachers etc.