Block 4 - Manage your stress
 

Introduction*

In 1967, Thomas Holmes and Richard Rahe developed the “Social Readjustment Rating Scale” to measure the level of effort required to adapt to certain events that affect our daily life. This scale helps to identify the intensity of some 40 sources of stress. We invite you to take this test, available on this website. It will help you to become aware of your main sources of stress.

We also suggest that you familiarize yourself with an exam preparation method, as well as an approach for writing these exams, and finally that you learn about various methods for managing your stress.

* Adapted from Le stress et les examens (p. 14) by M. Lemieux, 2003, Montréal, Canada: Cégep@distance. Copyright 2003 by Cégep@distance.

 

Theoretical notions

Preparing for an exam

It is recommended that you plan several study sessions to ensure that you have effectively memorized the content of a course. We have two types of memory: short-term memory (superficial) and long-term memory (deep). As an example, we use our short-term memory when we try to remember a telephone number that we have just looked up in a phone book. All it takes is an unexpected distraction while you’re trying to dial the number for you to forget this information.

Fortunately, we also have long-term memory. Thanks to this type of memory, we can remember our own name, our father’s name, our address, and the facial features of our friends, among many other things. This memory has superior performance, and for this reason you should repeatedly review material that will be evaluated on an examination. That way, your long-term memory will be used to store this information.

All you have to do when reviewing the material is pay particular attention to key points, titles, words that you have circled or highlighted in yellow within your notes. Obviously, this technique is not a substitute for other study techniques. It is also important to plan intensive study sessions.

Writing an exam

In general, there are two ways of writing an exam. Some students read all the questions on the examination first and answer them by starting with those that they judge to be the easiest. Others prefer to read the first question, answer it, then go on to the second question, and so on and so forth.

We suggest that you turn over the exam paper as soon as you receive it and that you immediately note the things that are the most difficult to remember. You shouldn't take more than five minutes to do this. You do not know yet whether there is an exam question on this material, but if there is one, you will already have the raw material for your answer.

At the beginning of the exam time, you can also devote 5 or 10 minutes to slowly and carefully reading each question. A good strategy is to immediately note the key points for the answer in the margin using a pencil. If you use this technique, you will have a considerable number of exam answers in front of you even before you have started to answer the questions in earnest. All you will have left to do is to record your final ansers, starting with the questions for which you have already noted key points. Try it, it works!

We suggest that you adopt this approach. It will help to reduce your stress when you sit for an exam. In summary:

  • Quickly write point-form notes on the back of the exam sheets related to the concepts that you have had difficulty remembering (5 minutes);
  • Read each question and quickly note elements of the answer in the margin (5 to 10 minutes);
  • Write the final answers by starting with the questions for which you have already noted the key points.

Positive thinking

Practise positive thinking when confronted with a situtation rather than allowing yourself to be negative. Your stress level will decrease. Remember that a glass half empty is also a glass half full, and that an exam that you pass, regardless of the mark you get, is a successful one. It's all a matter of perspective.

Visualization

We would like to suggest a visualization exercise that you can do at night before going to sleep. The more you practise, the more effective it will be. Imagine the scenario that we describe below. Close your eyes, relax, take a deep breath. Now, read the following text:

"It's the day of the exam. I enter the exam site walking through the same old hallways, climbing the same old stairs. Even if I've never been there, I'll act as if I have already been there many times. I familiarize myself with the place. I go into the exam room and notice all kinds of details—the colours of the walls, the location of the windows, the blackboards, the desks, the layout of the room. I imagine sunlight shining through the windows. I hear some pleasant music. This music soothes me. I feel calm. I am getting calmer and calmer. I choose a table or a desk. I watch the teacher handing out the exams. As soon as I get my exam, I write the key concepts that I want to remember on the back of my exam. I am proud of myself. I read each question and I write parts of the answer in the margin, using key words. I’m confident. I’m convinced that I will pass my exam. I’m sure I have the right answer to every question. When I hand in my exam to the teacher, I already see my mark on my exam. I passed! I passed! I passed!"

A happy memory

You can also calm yourself down by remembering the sense of calm you usually feel when you are on vacation. Use this technique in a stressful situation such as an exam. This is the happy memory exercise.

We suggest that you repeat the following passage in your mind:

"I take a deep breath, and then another. I take a few moments to recall a happy memory of something that I experienced—a time that I felt complete calm. I remember the sights. I see myself in that place. What do I hear? I am calmer and calmer. When I am completely calm, I grab and squeeze my left wrist for a count of ten."

When you feel stressed during an exam, grab and squeeze your left wrist again. You will again experience the images, sounds, and state of calm that your happy memory brings. If your happy memory doesn't immediately come to mind, repeat the exercise!

A lucky charm

Some students choose to bring items that have a calming effect to the examination room: a picture of a friend, a lucky charm, a small seashell, and so on. It could be an object that serves as a reminder about the happy memory mentioned above. These items don't necessarily need to be in plain sight. You can simply put them in your pocket.

 

Self-evaluation

Stress scale. Social readjustment rating scale

 

Video capsule

Video capsule: "Manage your stress"

 

Go further