Global Institute for Lifelong Empowerment (GiLE) has organised an online session to specifically help students deal with stress and anxiety management. Join us for an interactive and meaningful engagement.
You will receive guidance and useful tips for your upcoming online exams?
Valeriano Donzelli (Vale) is a Leadership and Communication Skills Coach, a Corporate Executive and the President of InSpiral Foundation.
Vale has 16 years of experience in leadership and management. In the last 5 years, he’s been teaching and coaching using Storytelling and Nonviolent Communication techniques.
Vale believes that by changing the fundamentals of leadership and communication, we can create a world where compassion, service, sustainability, and purpose will allow everyone to thrive.
Stress is a natural human endowment, a response that helped Homo sapiens survive for thousands of years on planet Earth. However, in today’s world, even though our lives are not similarly threatened on a daily basis, stress remains a collective problem that impacts our ability to experience life positively and joyfully. And yet, there are strategies to deal with it, and eventually reduce our stress level.
In this online workshop, we will share insights and techniques that, if practiced, will help you with stress and anxiety management.
1. It’s hard to be disciplined to study at home. You have to study at home where you might compete with family members over space. You must create a marked out study area, something that is theirs (it can be anywhere in the house, even the bath tub if there are many people in the same house).. Maybe you have to “book” a space for certain time periods.
2. Keep the place tidy! No dirty cups or glasses, unnecessary pieces of paper, food, cigarette, etc. – these are distracting as well.
3. Focus your attention on the task. different tasks require different levels of concentration – manage your time, plan your day and then you can “book” your study space.
4. My personal method and something I recommend you: If your thoughts are racing and you are anxious, embrace your anxiety – concentrate on your physical, cognitive and behavioural symptoms. Study them closely – by the time you are done, they usually go away. Behavioural: you do unnecessary movements with your legs, hands, fingers, you bite your nail, etc. Cognitive: negative thoughts, self-fulfilling prophecy… lack of self-confidence, freight, etc. But do not focus on these symptoms any longer. Do not focus on yourself and your problems.
5. What I would do is to try and turn my anxiety into excitement! E.g. Use the test as an opportunity, look at it as a game or a quiz/trivia. An opportunity to prove how much you know. Try to enjoy it. What can you lose??
1. Reduce anxiety by being well prepared! It gives you confidence. Prepare a bit more than usual. If you didn’t study or didn’t study well enough, this can add to your feeling of anxiety or lack of self-confidence.
2. Leave enough time for preparation.
3. Read the study material, lecture notes and supplementary material carefully. Take notes while you are reading (underlining sentences is less effective unless you use certain techniques and colour schemes). Always summarise information in writing (note form).
4. Set aside a day before the exam to ask questions yourself! Answer your own questions. Alternatively, ask a classmate to ask you questions, it can be beneficial for both of you.
5. Aromatherapy can help you (to relax, to focus better). Air the room often.
6. Do not make cheat sheets, it’s a waste of time (and not ethical).
1. Get yourself into “exam mode”. Focus on the task, block out everything else and one last time look at your behavioural symptoms. Say stop to them and munch a small bit of chocolate.
2. As a professor… I beg students to please read the instructions! Too many students fail my exams simply because they do not read the instructions or they read it too fast and jump into the task without thinking!!!
3. Read through the exam at the beginning and figure out how many questions you can answer and how much time you need to spend on each question.