Depression: Natural Feelings learn to deal with it.
Pressure Points for Meditation.
The idea
is to work on a level of stress that improves health not worsen health.
Exams and interviews are undoubtedly a situation, requiring stress. Every child is going through a similar ordeal and is learning to cope with the
pressure. And they are taught by imitation of parents or parent statistics.
Appearing for exams:
Is one of the
most common situations, in which a child finds it difficult to cope with.
The right approach and correct techniques can encourage a child to come up with
something out of the ordinary, and they can improve their performance in the
test.
Stress is the body's response to any unpleasant situation.
However, some stressful events, such as a sporting event, can bring out the
best in people.
Normal Physical Response during
Preparation for Examination
- Muscle tension
- Digestion
- Sleep difficulties
- Replace irregular or rapid heartbeat
- Constant urge to pass urine
- Fast, shallow breathing
- Chest discomfort
- Change foods,
- Constipation or diarrhea
- Back pain
Psychological Response to Stress
- Feeling under pressure frustration and anger
- Feeling tense and not able to relax
- Feeling we are mentally exhausted
- Anxiety, depression or suspicion are constant fear or resentment
Eating Healthy food
- Balancing food choices over time is important.
- Breakfast provides the necessary energy for a healthy morning.
- Children who skip breakfast may have difficulty concentrating.
- Fast food is high in fat, salt and calories with good nutrition.
- A balanced diet will not ruin a healthy diet, especially if eaten with raw salads.
- Replace finger chips with an apple.
- Add roughage to your diet - Dalia, Maize etc.
- The golden rule of food safety is to keep hot food hot and cold food cold.
Good Sleep - Good Exams.
Insomnia (Inability to sleep or sleep) Can Be Caused By
Stress And Anxiety Disorders.
Disruption of the 'sleep - wake' cycle during exams.
Exercise and physical activity
- Walk or walk for 15 minutes a day at least three times a week.
- Avoid sitting with cross – legs on the ground as this is not good for your knees.
- Avoid being couch potatoes.
- Swim or play the game at least twice a week.
Mind games to play
- Develop problem-solving skills. How do you do that?
- Find a stressful situation.
- Describe it as an objective, an resolved issue.
- Brainstorm Solutions - think of all the options but do not test them.
- Choose a solution and act accordingly.
SOME MUST DO’S FOR STUDENTS
- Know the length of your span, Learn with breaks.
- Group study for difficult topics.
- Don’t let the previous results discourage you point out your weaknesses in previous exam and work on them.
- A time management plan should be made for all subjects.
- Choose a study area with minimum distractions and personalize your solution.
- Try to align study time with time, you would be giving an exam.
- Low achievers, know the important details first.
- Prioritize workload. Give your best time to the most difficult topic.
- Repeat your learning work to make the exam easier to remember. The work which is not repeated or revised is easily forgotten.
Try setting your review time by creating a timeline. Build in time for
things you enjoy - like watching your favourite TV show, going out with your
friends, or going to a cricket game in the park.
Give yourself a few treats - indulge in a long hot bath, or
listen to your favourite CD for an hour after completing your revision.
Relax consciously before entering the exam hall.
Don't worry about the result - skip that bridge when you
come to it - options are waiting.
"Active" Study Strategies
when you read you can memorize you can
Explain or explain aloud any topic in your own words.
Teach or explain information to another person (or record in
a record) or,
Get involved in acting or imitation.
Key Messages
5 "A" control of test pressure: Acknowledgment, Appreciate, Alleviate,
Alter and avoidance.
Acknowledge: the
stress and hardship because everyone is going through it. In everyday life,
stress is seen as a mental or physical disorder, which you would choose not to
have, recognize stress as inevitable.
Appreciate: what
causes your stress. After that, instead of blaming or failing to deal with the
situation; you end up identifying the real problem and dealing with it.
Alleviate: Stress
is about using simple stress-relieving techniques. Maybe you have a calm look
to look for when you need a mental escape from your surroundings. Or you can
relax your muscles before bed.
Alter: your
lifestyle is the next step towards depression stress. Once you have discovered
the benefits of relaxation, it will encourage you to build lasting ways to
reduce stress. If the pressure persists, you may not have tried a major stress
reduction formula or you may not have kept them long enough to produce the
desired result.
Avoidance: the
last step is very difficult but also very beneficial. You need to start
avoiding habits that build up stress and fatigue. Avoid smoking - exercise that
temporarily creates a critical strain but always, make an effort to maintain a
normal weight, eat a balanced diet regularly and get enough sleep.
FREQUENTLY ASKED QUESTIONS ABOUT EXAMS
how do I deal with the stress associated
with exams?
Know your negative thoughts. Once you closely examine these ideas, you will see
how unreasonable they are. Challenge the thoughts that say you have failed and
will not succeed. Remind yourself that it was just another exam and with
effort, you will do better on your next attempt.
What if I do something bad?
Instead of criticizing yourself work on correcting yourself. Taking yourself
too seriously will not help you to do better in the future. Take the position
of the obserber. What if a close friend told you that he had failed? Can you
call him a failure? You can probably emphasize his good points and help him to
put things in perspective.
How do I deal with my family's
disappointment when my results are not good?
Be open and honest with them. Share how you feel about the result and what you
think went wrong. Reassure them of your concern and your efforts. Above all, do
not discriminate against your parents because they sometimes need more
reassurance than you do.
What if I do not get the marks I am hoping
to get?
Focus on what you have achieved and be realistic about your expectations. If
you are not satisfied with the results, the rechecking option always there.
We've heard about the irregularities of
the assessment program. What if my markes are adversely affected?
Have faith in the system. There will always be rumours about improper checking,
but one can ignore the fact that the results over the years have been much more
than that, they were correct.
I think there is a lot of pressure that
I can deal with.
Get professional help. If you feel stressed and unable to cope and your self-esteem
is coming down and you are not able to cope, you should consult a psychiatrist
to help you move on.
Everyone tells me to only focus on your
studies.
Don't stop enjoying life. Another common mistake a person makes is to
completely change his lifestyle. This is under the assumption that if you
separate yourself from all your leisure and fun activities with friends and
family and only study, you will do better.
How much sleep is needed?
The human body needs an average of 8 hours of sleep a day but there is no hard
and fast rule. Each of us should understand the rhythm of our body and know by
trial and error how many hours of sleep keeps us fit.
What happens if we sleep less than our
body needs?
If you sleep less for a day or two your body is going to take a lot of sleep in
the next two days. If you continue for a long time then the body goes into what
is known as sleep debt. After that you get symptoms of feeling tired and
sleepy, headaches, body aches, poor digestion, inability to concentrate,
irritability, shortness of breath etc.
When will i have to study in the morning
or at night?
First, determine if you are an owl or a barker. IF YOU can get up early and
feel clean, you should go to bed early and get up early to read. If on the
other hand you can study later in the night but you may not feel well when you
wake up very early to study then you should go to bed late after reading and
wake up later in the morning.
How can you get a good night's sleep?
Try to keep a fixed time for sleeping every night so that you can sleep as much
as possible. One hour before bed, avoid stimulating your nervous system with a
lot of noise like loud music, a lot of TV, arguments or fights. Three hours
before bedtime avoid taking any food or liquid, which contains caffeine, such
as cold drinks, beverages that contain chocolate.
To keep awake for study students drink
lots of coffee. What is the harm?
Caffeine in small doses works as a stimulant and keeps you awake, so a cup once
a day can be good, drinking too much coffee gives side effects such as tremors,
nausea, irritability and abdominal pain. Coffee also causes addiction.
Why do
exercise during the exams?
Most children will say they do not have time to exercise during the exam days. They
are already under pressure, how can they waste the time for exercising? The
fact is that exercise is much needed during exercise because it is not only a
"stress buster" but also has many other health benefits needed to
stay fit during a exam.
What are the different types of
exercise?
Aerobic exercise for running, jogging, swimming and direct aerobic exercise
such as strength training, weight lifting and mechanical work. Resistance or
strength training increases weight loss including muscle, which also burns more
energy every day compared to fat size, more muscles mean more energy and Add
helps to reduce muscle mass and improve endurance. It reduces the risk of
osteoporosis and thus makes our bones stronger. Exercise increases coordination
and reduces the risk of injury from weakened muscles.
How does exercise help?
Regular physical activity (Swimming, cycling, jogging) improves the functioning
of our cardiovascular system. This improves circulation, and the lungs are able
to process oxygen more efficiently. The heart pumps blood with a few heartbeats
(the pulse of athletes is always slow) stimulates the growth of capillaries
that increase blood circulation which is why better oxygen in the muscles. All
of this makes your body work harder and gives you more endurance and gives you
more energy to work longer hours without discomfort. This will make you learn
harder and better.
How does exercise help you to improve
your mental health?
Regular exercise releases good chemicals from our body. These are called
endorphins. This makes you feel happy. They challenged the impact of the
streets, the stress and anxiety that all students experienced during the exam.
So after exercising you get a “Natural kick” that lasts longer and is safer
than drugs or stimulants such as caffeine. It also helps you to lose weight and
that will make you feel good about yourself.
Meals during Exams:
Diet is very important during adolescence, poor
nutrition will lead to poor growth and a lack of vitamins and minerals.
What happens if you miss breakfast?
If you miss breakfast at lunch time it is about 10 + and 12 hours after your
last meal. This means that your blood sugar level is gone and you have nothing
to give your body energy. This low blood sugar or hypoglycaemia causes
temporary memory problems, difficulty in concentration problems solving.
DON'T MISS OUT if you do this your blood sugar level will drop again and you
will have all the symptoms of hypoglycaemia and you will not be able to perform
after lunch hours. You will be very tired by the time you get home and you will
not be able to study in the evening.
DO NOT HAVE A HEAVY FOOD
You will feel very heavy and sleepy and will not be able to study well.
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