Tests and exams can be a challenging part of school life for both children and parents. But there are ways to ease the stress. Follow these steps to manage exam stress and score better. For more, keep visiting www.inspiria.edu.in

1. EXAMINATION

2. The Word Exam Means
TENSIONWORRY FEAR STRESS
ANXIETY PRESSURE HEADACHE
? ?

3. Exam anxiety is
• Excessive worry about upcoming exams.
• Fear of being evaluated.
• Apprehension about the consequences.
• Experienced by many normal students.
• Not mysterious or difficult to understand.
• Manageable by following a plan of helpful suggestions.

4. Exam anxiety leads to
VOMITINGUPSET STOMACH DYSENTERY
SLEEPLESSNESS
OR DROWSY
LOSS OF MEMORY
LOSS OF APPETITE
OR OVER EATING
ILLNESS NERVOUSNESS
LOW CONFIDENCE
LOSS OF
CONCENTRATION
NEGATIVE SELF
IMAGE
MOOD SWING
AT TIMES SUICIDE DEPRESSION
LOW OR NO
COMMUNICATION

5. From where does this exam
stress come?
• Pressure for getting good marks.
• High expectation of parents.
• Competitiveness.
• Comparison with others.
• Fear of being left out alone.
• Fear of rejection.
• Fear of being ridiculed by parents,
siblings, friends, teachers, neighbors etc.
?

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.

7. 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 hours. ( Study-12hrs. Sleep-7hrs. Meals- 1hr. Recreation-1hr.
Freshening up- 1hr. Others- 2hrs )
Schedule your subjects
• Prime study time.
• Reading plan.
• Writing plan.
• Revision plan.

8. Take disciplined action
• Act on your plan.
• Follow your schedule.
• Review your progress.
• You are wasting your time if you are not stick to your plan & schedule.
• Chances are that you are doing other unimportant task.
Tips for improving concentration
• Sit at the same place at the same time for study, so your mind is tuned to the
environment.
• Put of 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 if “Failing to Concentrate”

9. 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.
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.

10. Be away from rebuttal people
• Avoid listening or taking advice from friends or family member who are hyper and
keep pestering of what happened.
• Talk to them openly and do not get carried away by there negative emotions.
Avoid distractions
• The social occasions at home or neighbourhood.
• Cricket matches.
• Mobile/Internet chats.
• TV
• Phone calls from friends.
• Bait from friends.

11. 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.
Unwind yourself
• All work and no play makes jack…
• Relax your mind.
• Take a break – go out.
• Smile and make someone smile.
• Talk to someone.
• Do what you like & love.

12. Focus on health/food
• Drink lots of water.
• Eat a wholesome meal.
• Have fruits and dry fruits.
• A glass of milk.
• Healthy snacking.
• Avoid junk or fast food.
Have a positive attitude
• Think, feel and 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.

13. Affirm positive self talk
• “I can & I will”
• “Everything is possible”
• “I am a champion”
• “I am the best”
• “I trust & believe in myself”
• “I love & accept myself”
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.

14. Talk to 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.

15. After The Exam Reward Yourself
For Your Hard Work

16. Thank You