Durban - The last term of the school year should be a time when the countdown to the end-of-year exams begins in earnest.
Many pupils referred to our centre say they do not enjoy exams.
It becomes a parent’s task to motivate these pupils, to dangle carrots before “parent-deaf” sons and daughters, to allay anxieties and fears of test-phobics and to goad procrastinators into action. It is not easy – but when success comes, it makes the effort worthwhile.
Here are some tips which may help your son or daughter cope with revision and exams.
Remind them that the best way to increase confidence and reduce anxiety is to be well prepared. So get them to start their revision in good time.
If it is your lucky day and your youngster is not in “I know, I know” mode, you may be able to squeeze in the following advice:
* Get yourself (and your materials) organised. Let your study area have good lighting, a comfortable temperature and adequate ventilation.
* Make a revision plan. Set aside more time for subjects you are unsure about or have not studied recently.
* Let your revision plan be flexible so that it can accommodate those things that take longer to do than you had originally expected. Be realistic about what length of time you can work each day and how much you can manage in that time.
* Choose a quiet place for study.
* Make yourself comfortable so you can concentrate, but not so comfortable that you fall asleep.
* Begin with something you know well to boost your confidence.
* Active revision is better than passive revision. Make summaries of notes and draw mind maps and flowcharts as you go along. Regularly revise what you have already learnt. Recite aloud when you test yourself.
* Very important: look after yourself. Revision is hard work so make sure you eat and sleep well and take some time off to relax.
On the day of the exam
* Don’t stay up all night revising. You will perform much better after a good night’s sleep.
* Arrive at the exam room on time, but not too early.
* Avoid anyone who will make you anxious.
* If you feel anxious, take a few deep breaths and relax your muscles.
* Take time to read through the paper and select the questions you will answer.
* Make sure you answer the question. Do not go off on a tangent writing about something else.
* Keep a firm eye on the time and answer the required number of questions.
* Avoid post-mortems. Once the paper is over there is nothing you can do to change what you have written. If you keep thinking about the mistakes you made, you will feel so upset that you will not be adequately prepared for your next paper.
* Relax or exercise lightly to help you unwind before preparing for your next paper.
Coping with anxiety
Some anxiety is normal. But if you become very anxious, try the following:
* Relax, for example, by taking a hot bath, listening to music or meditating.
* Distract yourself. Do something that will take your mind off your anxiety – for example, watch TV, go to the cinema, play sport or exercise.
* Think positively. When we are anxious, we tend to focus on negative thoughts. This can increase our anxiety. Instead of focusing on how little you know, draw your attention to how much you have already learnt and how in the past, despite your doubts, you have gone on to do well in your exams.
Panic
While they are revising or writing their exams, some pupils become very anxious and feel they are having a panic attack. They breathe very fast, feel dizzy, sweat freely or feel shaky and light-headed. If this happens to you, tell yourself that these feelings are unpleasant, but they are not dangerous. Try to control them by pausing and slowing down your breathing. Breathe in slowly and then breathe out slowly.
* Let your body relax and remind yourself that you are not going to lose control. As you begin to feel better, try to focus on a question that you feel you can answer. Plan and write the answer to this question. Your anxiety should continue to decrease as you write. However “sick” you feel, do not leave the exam room because your anxiety level will fall in a short time and you will be able to continue.
* Ramphal is an educational psychologist with special interests in career counselling and the learning and behaviour problems of children and adolescents. Visit www.ramphaledupsych.co.za
* Danielle Roberts, resident dietitian at The Sharks Medical Centre in Durban, says good food and adequate rest will result in better performance in the exam hall.
“It is important that the learners get their five a day,” she says. “That will be two fruits and three vegetables.
“Getting ‘brain food’ is also significant and these include egg yolks, fatty fish, as well as nuts or peanut butter.”
“Foods like two-minute noodles and white bread are high GI (glycemic index) foods, which mean that they provide the body with a quick burst of energy and spike the blood/sugar levels and then drain you (and your brain) of energy.
“It is important that the low GI foods like oats, all bran and wholewheat crispbreads are eaten regularly and this will help sustain energy levels and focus when studying.”
She says it is possible for pupils in boarding schools to get the required nutrients, too, – they have to make the correct choices when eating.
Roberts says parents should pack them groceries that have a shelf life, like wholewheat crispbreads, low fat cream cheese, peanuts and raisins, long-life chocolate milks and other foods that don’t need to be refrigerated.
Many children prefer a big snack mid-morning and a light lunch. - Daily News