EXAM ANXIETY MANAGEMENT

Lack of sleep and concentration, dizziness, tiredness, headaches,

worrying thoughts, frustration, helplessness; these are pretty normal
reactions of students to examinations. Which student does not dread the
‘F’ word for ‘failed’? Will I be able to perform on the day in spite of the
stress? I need a drink. I wish it will all be over. Nobody cares, who am I
doing this for? What’s the point? Will I go to pieces during the exam? No
way I am going to pass. These are all normal responses to the feelings of
anxiety brought about by exams which look more like a threat than a
challenge.

Dear student let’s play it cool, and try to get you out of this rut.
First of all, WHAT TYPE OF STUDENT ARE YOU?

• Are you the SELF-INDULGENT STUDENT ?

Do you shirk off responsibility or are you over-confident?
Are you lazy and is your frustration tolerance low?
Do you have escapist tendencies?
Do you require a stimulus to raise anxiety (e.g. when approaching deadline)?

• Are you the TENSE AND FEARFUL STUDENT?

Do you have a low self-esteem?
Are you overwhelmed by the importance of exams?
Do you tend to be self-critical?

• Are you the PERFECTIONIST STUDENT?

Do you set impossible goals and so never feel good or safe enough?
Are you always critical of the system, the curriculum, your tutor, etc.?
Do you want to be totally in control and deny vulnerability?
Do you have workaholic tendencies or do you tend to procrastinate?

Now that you know more or less what type of student you are, it’s good to know that
ANXIETY MANAGEMENT may be:

Head Office: 121, Avenue des Champs-Élysées, 75008 Paris. France.

Sales Office: Piazza di Spagna 6, 00187 Roma. Italia.
E-mail: alta@altacare.com Web: www.altacare.com
Tel: + 39 06 6050 7487
• COGNITIVE – you are to face your fears with constructive self-talk.

• BEHAVIOURAL – you are to devise and stick to an effective study programme, which is also
to include time for recreational and physical needs.

• EMOTIONAL – you are to contain your fears through more insight and foresight. You are to
use appropriate self-monitoring, distraction and relaxation strategies.

Naturally to eliminate anxiety this is just not good enough. Any student is to be aware of
EXAM STRATEGIES.
You have to be ORGANIZED

• Use your time wisely. When you are less alert or focused, deal with less demanding tasks.

• Sort out your topics for revision. Base selections on guidelines suggested by tutors and
predictions derived from past papers.

• Pay attention to diet, sleep and recreation and keep stress levels under control.

• Study periods are to include rest intervals.

• Breakdown targets into manageable units that are realistic and achievable.

• Maximize your learning. The more you actively interact with the subject matter, making it
your own and linking it to previous knowledge, the more meaningful it will become.

ALTA CARE Laboratoire Paris is in complete agreement with all the above mentioned
strategies. Yet it recognizes that there are moments when students do need exterior help to
combat anxiety and fatigue caused by exams. To remedy this in some way ALTA CARE
Laboratoires has on the market ALTASTEROL PRO+ that can help combat tiredness and
fatigue. It provides the body with a shot of caffeine which will enable the student to
concentrate and maintain mental alertness. 2 tablet of ALTASTEROL PRO+ is approximately
equivalent to 4 coffee espressos and 8 cups of tea. Do remember to maintain a well balanced
and varied diet. Altasterol Pro+ is not a substitute of a good nights sleep

Head Office: 121, Avenue des Champs-Élysées, 75008 Paris. France.

Sales Office: Piazza di Spagna 6, 00187 Roma. Italia.
E-mail: alta@altacare.com Web: www.altacare.com
Tel: + 39 06 6050 7487