Coping with studies and exams

 Exam stress is a major problem among children and some time they will end up with a mental illness for life long. As counsellors, we have come across a lot of cases with stress due to studying and exams. It is important to look at this problem in a different viewpoint and help these children to get rid of it.

The main cause of this problem is their negative attitudes towards it. Some times children think studying is boring and unpleasant and also the exam  is an obstacle and barrier

When they have these negative thoughts it leads to negative emotions and eventually into negative behaviour. Thoughts, emotions and behaviour are interrelated triangles and to break this we have to first change their negative thoughts into positive. This is done by a process called Cognitive restructuring.

By Cognitive restructuring, we change their negative attitudes into positive attitudes leading to change in emotions and later behaviour.

We must tell them the exam is not an obstacle, but it is an opportunity. It is a ladder to step to a higher level, and a chance to show our ability. By giving these ideas into their minds we can change their negative attitudes towards exams

It is important to prepare them for exams in a methodical manner. Proper studying is very important for exams. There are some study techniques  Mental mapping is one of them .And sensory tracking is another method. By this method, we can make our notes alive. By using various signs, colours sketching we can do this.

Reading a note is also an art. Our brain likes fast reading .Use your finger or pointer to read .ead several words together and understand the context rather than the words. After reading we should close and recall it and review it.

There are some learning styles as well. Some of them are visual, Auditory, Kinesthetic and teaching to another person

Memory is also important in exams. In our curriculum and in exams we monitor the memory rather than intelligence. So it is important to improve memory. Link method which is linking subject matter into interesting stories is a useful way. Location method and bubbling method are other ways to improve memory. Long term memory also plays a major role. To improve long term memory we use the booster method .like in immunization. Naturally, our memory decays with time. By repeating after one hour, one day, one week and monthly is a method for booster our memory.

There are some other issues that are also related to the art of studying. What is the best time to study, what is the best place to study are dependent on the individual? They have to choose their way, Relaxation exercises is a method to calm the mind before studying .Now we will see what are the exam techniques. The child should be able to read the mind of the examiner. He should know what are the interests of the examiner. And studying the exam format know the marking scheme answer the past papers and get corrected is necessary.

Adequate sleep is also needed for a studying child. Every child should have 5 -6 hours of sleep per day. By this asleep child can use the remaining time effectively.

By preparing methodically in  this way exam is not a stress  anymore, it is a very enjoyable event leading to success.

Dr Heshani Karunathilake

Medical Officer in charge of Yowun Piyasa, Mithuru Piyasa counselling centre Colombo a south teaching hospital, Kalubowila.