Neha is 16 years old. She is studying hard for her board exams and has several other things to handle simultaneously. The annual project for the Nature Club in her school is due for submission next month. The state-level dance competition is also close by. Her mid-term exams are also knocking at the door… It's just too much! Neha feels overloaded, strained and exhausted most of the time these days.

Don't we all experience this when we feel pressurized, tense and agitated? Sometimes the pressure also leads to stomachache, nausea and palpitation. These are symptoms of stress.

According to researchers, stress is "the emotional and physical strain caused by our response to pressure from the outside world." It is true that the world would have been boring and spiceless had there been no extra stimulus from the outside causing slight pressure and alertness in us. In fact, it is hardly possible to lead a stress-free life altogether. However, when the pressure becomes excessive, it can be harmful. Under stress, a person's body releases chemicals into the blood to generate more energy and strength to cope up with the situation. But excess of stress leads to extra energy and strength which can seriously hamper one's ability to perform.

What is important here is to manage the stress so that one can perform at a comfortable level. It is also necessary to identify sources of stress and eliminate them altogether.

Main sources of stress:

• Overwork & Burn-out: Stress in this case does not build up in a day. When you do something under stiff deadlines or overwork to reach your goal without effective time management, you tend to burn out. For example, if you do not study with a proper plan during revision and cram all things at a time, you become anxious and jittery.
  
  
• Survival Stress: When a person's health is threatened, survival is at stake or he/she feels thwarted by a situation, adrenaline is released in the body. In this situation, the person experiences a state of either 'fight or flight'.
  
  
• Environmental stress: One experiences this kind of stress when the environment around him is unpleasant. The source of stress could be any- noise, dirt, crowd, lack of hygiene, pollution, untidiness etc. For example, loud music playing in your neighbourhood every weekend could make you agitated. Or the heap of garbage and rowdy traffic in front of your school could give you stress.
  
  
• Internally generated stress: Sometimes the source of stress is not easily identifiable. Probing deep you would observe that you are deeply worrying about things beyond your immediate control such as the rising global temperature, increasing crime in urban life, strain in friendship and many more. Stress could also be triggered from a strange 'addiction' to it.
  
  

Varsha will sit for her board exams next year. Her pre-selection test is scheduled to begin tomorrow and she has been studying really hard. However this morning she suddenly began feeling nervous, exhausted and sick despite having a good night's sleep. She puked a few times and could not even have her breakfast.

Do you know what happened to her? Why was she feeling ill?

Varsha has been tense due to the exams for the past few days. She skipped most of her meals and locked herself in the room with her books for hours. Finally the stress took a toll on her health this morning.

Stress induces anxiety into our bodies and literally causes physical strain. As a result we feel drained out of all energy, tense, panicky and sick. Our bodies need intense support and care to cope up with this mounting pressure. And the best way to do so is by eating right and staying fit.

• Eat healthy and choose the right kind of food: Avoid eating too much of sweet dishes because they contain sugar - which acts as an instant energy-booster but strains our nerves more and increase our level of stress. Chocolate however is an exception and some believe that the Theobromine content in it nullifies the effect of sugar.
  
  Experts also say that before or during exams one should avoid processed foods containing highly synthetic chemicals like aspartame (which adds to anxiety and stress).
  
  When you are tense, you should deliberately eat foods and drinks which have a natural calming effect. For example, milk, lettuce, baked beans, mashed potato, raw vegetables and bread can make your best diet during stress.
  
  
• Calm your body: Exercise is a must-do task before the exams. It helps to calm your body and release your nervous energy. When one is anxious and worried, his/her body gathers lots of energy in the muscles as part of its survival mechanism. In such case, it's best to give in to the body's demands and use the nervous energy through exercise. You can swim, skate, jog, cycle, play sports - do anything that involves exercising the whole body.
  
  Exercising has an added advantage. When you work out the rate of blood flow in your body and especially to your brain increases. As a result, you can think with more clarity and learn faster.
  
  
• Don't add to the stress: Your body is already strained due to stress. At this stage, you should not do anything that worsens your health. For example, if you fast you will get agitated and lose concentration. Instead you should eat properly and at regular intervals.
  
  Avoid drinking coffee or any drink that contains caffeine because caffeine is a strong drug that influences the central nervous system and intensifies emotional arousal that you already have due to exams.
  
  
• Put in effort to relax: It is obvious that you would be constantly worried about the exams and never really relax. So you need to deliberately help your body relax.
  
  One of the best ways to soothe your body is aromatherapy. Try out the following: Place a few drops of lavender oil on your pillow at bedtime and find out for yourself how it helps you to sleep well. You can even put a few drops of geranium oil in your bathwater.
  
  Don't keep yourself locked inside the house the whole day. Before or during exams, spend some time in the day walking outside, gardening or studying in the open verandah. Inhaling fresh air helps most of the people to relax and brings in a positive feeling.
  
  

Scared of the word "exam"? Looking for ways to mentally cope with exam stress? We have a few stress-busting tips that will surely help you pull through the tough time:

Deal with Yourself:

• Be with your self: Confidence and self-assurance can create magical impact. You need to remind yourself constantly that you are excellent and can surely outdo others. It may sound silly but boosting yourself can motivate you highly.
  
  
• Think Positive, Act Positive: Often we feel stressed when we see things happening beyond our control. We can however avoid this anxiety by actively participating and contributing in the larger scheme of things.
  
  For example, while studying, take active part in it. Make conscious effort to keep aside negative thoughts such as "What's the point in learning this?" Once you take control of your studies, you will enjoy it. And the moment you finish a session, relish the achievement.
  
  
• Don't chase perfection: It's natural to expect good performance from yourself but don't get fixated with the idea of scoring the highest always. If you don't keep a balance in your expectation, you will unnecessarily create stress for yourself.
• See things in their perspective: The exams are definitely important. However, in the larger scheme of life, they are only a minor phase.
• Counter problems through actions: If you get stuck with any lesson, don't get worked up. Instead visit your tutor or seek help from your friends.
• Negotiate with Failure: It is obvious that you want to perform well in your exam. But you also need to counsel yourself that if you fail by chance, it won't be the end of your life. Several of the successful people in this world have failed in exams. In fact, you can always retake the exam in case you fail.
• Engage your mind: When you are not studying, engage yourself in activities! Go for a walk, jog, dance, listen to jazz, play football. These activities will help you gain confidence and deal with your worries better.

Take revision easy:

• Make revision interesting: Don't let boredom seep into your revision. Use different methods of revision to feel motivated. For example, study in a group and brainstorm the topics learnt. You could also follow the note-taking method to revise your lessons. Another way could be to read the books and then solve past question papers.
  
  
• Focus rightly: You need to engage your mind in such a way in your studies that thoughts of worry are not able to disturb you. For example, actively participate in the process of revision. Make notes, discuss with friends, organise group studies, revise the data through charts and diagrams. On one hand, it will help you to learn fast , on the other hand it will keep worry and anxiety away from you. Concentrating on your work by closing your mind to the rest of the world can be overwhelmingly refreshing at times. You just need to make your work enjoyable.
  
  
• Breaks are essential: Instead of studying for hours at a stretch, take breaks after every 2 or 3 hours. Short but frequent breaks can help you concentrate with a refreshed mind.

Face exam bravely:

• Don't panic: There is nothing wrong in feeling stressed out before the exams. However excess of stress can prevent you from giving your best during the exam. So don't panic. Just believe that every student around you is passing through this phase.
  
  
• Boost yourself: Before the exam begins, calm your mind. Close your eyes and take a few slow, long and deep breaths. You could simultaneously feel motivated by saying to yourself: "I am confident- I shall surely do well."
  
  
• Be patient: You need to be patient even while taking the exam. If your mind suddenly goes blank at say Question no: 2 of Section IV, don't get alarmed. The more you panic, more difficult it will become to recall the data. Rather relax and breathe deeply for a minute. If you still can't recollect the data, you should move on to the next question. You can always return to this question later.
• Move on: Once you leave the exam hall after answering the questions, don't indulge in thinking about where you went wrong. Your apprehensions and self assessment can cause stress. Rather feel good about the parts you have answered correctly, identify where you could have done better and then close this chapter altogether for the time being.

Raju always gets sleepless nights and panicky nail-biting sessions whenever exams are close by. For him exams are now synonymous with palpitation, sweating and vomiting.

The reason for this behavior? Stress of course!

We all get nervous and tense when we have to appear for exams and it gets tough to handle the anxiety involved. However, don't let it get the better of you. You can always control the stress if you want to.

Try out the following:

• Plan in advance: Avoid last minute cramming because it causes unnecessary stress. Study well in advance and chalk out a feasible revision plan.
  
  
• Fix your study hours: There's no point studying round the clock. You can devote a maximum of 2 or 3 hours at a stretch to your books. The best way to go about it is to plan periods of study with short breaks interspersed in between. Leisure is essential and you need to relax at some point in the day.
  
  
• Make a timetable: During revision track your tasks and monitor your progress. Your routine should also include adequate number of activities like singing, sports and dance so that you can energize yourself.
  
  
• Eat healthy: Forget your samosas and pizzas for a while. Be on diet during exams and strictly avoid rich or spicy foods. You could also eat Vitamin supplements for a few days as your body needs nutrition now.
  
  
• Sleep tight: Nights before exams are mostly sleepless. However, you can always take charge of the situation. Go to bed at a definite time every day. Drinking a glass of milk after dinner, having a warm bath and listening to light music will help you relax and induce sleep.
  
  
• Seek Family support: Your parents and siblings must have had their share of exam stress too. Thus, they will be able to connect to your situation if you share your anxieties with them.
  
  
• Share with Friends: When you share your worries and realize that everyone around you taking exams feels the same, you will feel better. You can talk about it to your best friend, favourite teacher or any one you can confide in.
  
  
• Visit the Doc: Your doctor will have known all about exam stress from his personal experience and his patients. Thus, he will be able to give you some sound advice if you discuss your worries with him. It is better to avoid medications that soothe your nerves in this state. However if you find it really hard to cope with the stress, your doctor may prescribe some medicines to help you relax during exams.
  
  
• Take help from your doc's friends: In cases your doctor feels that you need additional support to deal with your anxieties, behavioral therapists, psychologists and counselors can come of help. They will guide you to tackle your stress.
  
  However it might happen that by the time you actually meet them and get their help, your exams are over. Thus it is advisable that if you have high anxiety levels and identify physical symptoms like sweating and vomiting much before your exams, you should fix an appointment with these doctors well in advance.

• Be prepared: Keep the clothes to be worn for the exam in one place well before time. This way you can avoid last minute hurry and eliminate unnecessary stress. Go through the check-list before leaving your home and pack in all that you require for the exam- pencil, sharpener, eraser, pen, calculator, scale, protractor, watch etc.
  
  
• Stay fit: Get a good sleep the night before your exam. This will help you feel fresh. Also have some breakfast. Your body needs energy to sit through the test.
  
  
• Be confident and relax: Tell yourself constantly that you are well-prepared and will perform well. Don't let anxiety creep in. The moment you get nervous before or during exams, breathe in deeply to calm your mind and body. Strictly avoid talking to your classmates before the test because anxiety is infectious.
  
  
• Be patient: A look at the question paper may overwhelm you. Suddenly your mind may go blank; you may feel nauseated and scared. Be alert when you feel the same; exhale as much as you can and inhale to the full. Repeat this for while. You will surely feel better and the questions will also seem friendly now.
  
  
• Manage your time: Do not spend too much time on one question. Keep a track of your time since the beginning of the exam to avoid unnecessary rush towards the end. By chance, you run short of time to answer the last question, do not panic. You will be amazed to know that even answering it in a note form can fetch you some marks.
  
  
• Answer strategically: Every individual has his/her own style of answering questions. However, it is a general rule that you should answer the easy questions first. Then answer those with highest score value. The question which are difficult, have least score value or needs very long time to answer can be attempted at the end.
  
  
• Guess smartly: It is not necessary that you will always answer correctly, especially when you are guessing. Thus you should only guess when there is no negative marking and you have options to choose from. Don't make a choice when there is no basis for guess work.
  
  
• Don't rush: Don't hurry to finish the test. Ensure that you answer all the questions. If required, tick against each question as you complete it.
  
  
• Set aside 10% time for revision: Revise your answers thoroughly within this time. Check dates, formulae, decimals, names, spellings and punctuations. Correcting silly mistakes will help you eliminate chances of worrying about the answers after the test.
  
  

Effective Study skills are about more than understanding

Effective study skills must be practiced in order for you to improve. It is not enough to simply "think about" studying; you have to actually do it, and in the process use information from what you do to get better. This is the central idea of this page. All that follows depends on this single concept. There is a saying that goes like this: "Practice doesn't make perfect; perfect practice makes perfect." If you want to be an achiever, take this saying to heart.

The value of a schedule

Before you even begin to think about the process of studying, you must develop a schedule. If you don't have a schedule or plan for studying, then you will not have any way of allocating your valuable time when the unexpected comes up. A good, well thought out schedule can be a lifesaver. It's up to you to learn how to develop a schedule that meets your needs, revise it if necessary, and most important, follow it.

A schedule saves time

All schedules should be made with the idea that they can be revised. A good schedule keeps you from wandering off course. A good schedule, if properly managed, assigns time where time is needed, but you've got to want to do it!

Making every hour count

A schedule should take into account every class, laboratory, lecture, social event, and other work in which you engage. There are givens such as classes and so on that have to be incorporated. You must focus on the other "free time" available and how you will use it. Make a weekly schedule and block off the 24 hour day in one hour increments. Indicate times for classes, labs, lectures, social, and work time. Also block off a period for sleeping each day. With what is left over, plan time for study. This gives you a rough road map of the time available. Of course, you can revise your schedule as circumstances warrant.

When to study

The problem of when to study is critical. A good rule of thumb is that studying should be carried out only when you are rested, alert, and have planned for it. Last minute studying just before a class is usually a waste of time.

Studying for lecture courses

If your study period is before the lecture class, be sure you have read all the assignments and made notes on what you don't understand. If the study period is after the lecture class, review the notes you took during class while the information is still fresh.

Studying for recitation courses

For classes that require recitation, such as foreign language, be sure to schedule a study period just before the class. Use the time to practice. Sometimes, practice with others can help sharpen your skills in a before-class study period.

Making and revising a schedule

Don't be afraid to revise your schedule. Schedules are really plans for how you intend to use your time. If your schedule doesn't work, revise it. You must understand that your schedule is to help you develop good study habits. Once you have developed them, schedule building becomes easier.

The Process of Study

How to use your time

Time is the most valuable resource a student has. It is also one of the most wasted of resources. The schedule you develop should guide you in how to allocate the available time in the most productive manner. Sticking to your schedule can be tough. Don't dribble away valuable time. Avoiding study is the easiest thing in the world. It's up to you to follow the schedule you prepared. A good deal of your success in high school or college depends on this simple truth.

Where to study

You can study anywhere. Obviously, some places are better than others. Libraries, study lounges or private rooms are best. Above all, the place you choose to study should not be distracting. Distractions can build up, and the first thing you know, you're out of time and out of luck. Make choosing a good physical environment a part of your study habits.

Strategies

Thinking skills

Everybody has thinking skills, but few use them effectively. Effective thinking skills cannot be studied, but must be built up over a period of time. Good thinkers see possibilities where others see only dead-ends. If you're not a good thinker, start now by developing habits that make you ask yourself questions as you read. Talk to other students who you feel are good thinkers. Ask them what it is they do when they think critically or creatively. Often times, you can pick up valuable insights to help you become a better thinker.

The SQ3R method

The SQ3R method has been a proven way to sharpen study skills. SQ3R stands for Survey, Question, Read, Recite, Review. Take a moment now and write SQ3R down. It is a good slogan to commit to memory to carry out an effective study strategy.

Survey - get the best overall picture of what you're going to study BEFORE you study it an any detail. It's like looking at a road map before going on a trip. If you don't know the territory, studying a map is the best way to begin.

Question - ask questions for learning. The important things to learn are usually answers to questions. Questions should lead to emphasis on the what, why, how, when, who and where of study content. Ask yourself questions as you read or study. As you answer them, you will help to make sense of the material and remember it more easily because the process will make an impression on you. Those things that make impressions are more meaningful, and therefore more easily remembered. Don't be afraid to write your questions in the margins of textbooks, on lecture notes, or wherever it makes sense.

Read - Reading is NOT running your eyes over a textbook. When you read, read actively. Read to answer questions you have asked yourself or questions the instructor or author has asked. Always be alert to bold or italicized print. The authors intend that this material receive special emphasis. Also, when you read, be sure to read everything, including tables, graphs and illustrations. Often times tables, graphs and illustrations can convey an idea more powerfully than written text.

Recite - When you recite, you stop reading periodically to recall what you have read. Try to recall main headings, important ideas of concepts presented in bold or italicized type, and what graphs charts or illustrations indicate. Try to develop an overall concept of what you have read in your own words and thoughts. Try to connect things you have just read to things you already know. When you do this periodically, the chances are you will remember much more and be able to recall material for papers, essays and objective tests.

Review - A review is a survey of what you have covered. It is a review of what you are supposed to accomplish, not what you are going to do. Rereading is an important part of the review process. Reread with the idea that you are measuring what you have gained from the process. During review, it's a good time to go over notes you have taken to help clarify points you may have missed or don't understand. The best time to review is when you have just finished studying something. Don't wait until just before an examination to begin the review process. Before an examination, do a final review. If you manage your time, the final review can be thought of as a "fine-tuning" of your knowledge of the material. Thousands of high school and college students have followed the SQ3R steps to achieve higher grades with less stress.

Reading

A primary means by which you acquire information is through reading. In college you're expected to do much more reading than in high school. Don't assume just because you've "read" the assignments that is the end of it. You must learn to read with a purpose. In studying, you may read the same assignment three or four times, each time with a different purpose. You must know before you begin reading what your purpose is, and read accordingly.

Getting the Main Idea

Getting the main idea in reading is central to effective studying. You must learn what the author's central idea is, and understand it in your own way. Every paragraph contains a main idea. Main ideas are perfect for outlining textbooks. Make it a habit to find the main idea in each paragraph you read.

Extracting Important Details

Extracting important details means that you locate in your reading the basis for main ideas. There is usually one important detail associated with every main idea. The more important details you can identify, the easier it will be to review for examinations because you have made a link between an idea and information that supports it. The more links you can make between details and ideas, as well as ideas themselves, the more powerful will be the efforts of your study.

"Excerpt from the article Effective Study Skills originally published in ADPRIMA website...Used with the permission of Dr. R. J. Kizlik, developer of adprima.com, a website for new and future teachers."

Read the entire article at http://adprima.com/studyout.htm

How to Use SQ3R
SQ3R stands for the five steps you should use when reading text:

Survey:
Survey the document: scan the contents, introduction, chapter introductions and chapter summaries to pick up an overview of what is written. At this point you will need to decide which is the important data; the rest can be left out.

Question:
Note down any questions that come to mind, or particularly interested you when doing the survey. You might want to scan the text again. These questions will become your study goals – once you have the answers you will be able to structure the information in your own mind.

Read:
Read through the important sections of the text in detail, taking care to understand all the points that are relevant. In case the reading goes slowly due to the complicated nature of the text, it would be usefule to take notes while reading. Some learners like to use drawings called Concept Maps.

Recall:
Try to run through the important material in your mind without reading the text. This will help you understand which points you have mastered and which need to be revised. It will also help to get the main facts into place and fill in all the details around those facts.

Review:
After the recall stage comes the all-important stage of reviewing the material. This review can be done in several ways: by re-reading the text, by adding details to your notes, or by discussing the questions and answers with your classmates. A time-tested review method is to teach it to someone else – we learn best what we teach!

Good luck and may you be successful in utilizing your study time well.

Studying is not a special talent with which one is born. Like all other skills it can be learnt, practised and perfected by all of us. Here's a checklist of what you could use to improve your study skills

1. Try listening to teachers in the class and take notes. This will greatly cut down your study time.
2. Be more responsible for your work. Many students blame the school, the teacher, the tutor .. eventually you have to handle the exam.
3. Have values and build importance to your work. Put important things first.
4. Identify peak performance time and work maximum at that time. Are you a morning person? Rather than burn the midnight oil, get up early and study!
5. Break up the syllabus into easily manageable sub-parts. These become short-term goals.
6. Change your method of study if your current method is not effective.

Use memory tips

1. Mnemonics
2. Acronyms
3. Rhyme
4. Acrostic poems
5. Key words
6. Link sentences
7. Study cards
8. Mind Maps

How do I concentrate better?

1. Choose a specific place to study.
2. Make a routine and work on it at least for some weeks
3. Build focus and avoid distractions.
4. Do not try to study too many subjects in short periods of time.
5. Make blocks of time where your own learning is effective and stick to it.
6. Try the SQ3R method (described elsewhere on this page).
7. Create your own little rewards for completing study work.
8. Create mind maps to look at all sub-topics at once.
9. Discuss freely with other people – classmates, parents.
10. Try studying in groups.

Hope these little tips have been helpful. Make up your mind and start now!