The sun attempts to break through the all too familiar clouds, the evenings get longer and the GAA All-Ireland Championships are only around the corner. It can only mean one thing to thousands of students throughout the Country – Exam time!
Whether it is the Junior Cert, Leaving Cert or college exams the stress we put on ourselves or pressure we feel from family and friends can hinder us. Why is it that on some exams we sail through and get the grades we have worked for and then when it comes to the ‘most important’ exams we sometimes fall short or even capitulate?
Why do we have sleepless nights, panic attacks, mood swings and mind blanks when we reach this time of year?
The answer is simple – we are completely over thinking! Sounds silly doesn’t it but it is true. We are in our heads too much and not trusting our abilities. Anxiety comes from worrying about future events. We all do it, but we must learn to control it. Our energy is wasted on worrying about situations that might never occur…. What if something happens and I can not finish my assignment? What if the teacher was wrong in telling us X or Y should come up in this year’s paper? What if I focused on the wrong poet? What if I don’t get the points I need…All these “what ifs” are even causing me stress writing about it.
There are a number of different guides and aids to help us study and you should find the one that works for you, but as an addition we need to manage our performance levels on the big day. I use this tool with sports people to help them control the situation so they are more relaxed, trust themselves, and more focused on the things that matter. If you focus on the “what ifs” or pessimistic outcomes you will struggle to reach your optimum performance level. Take note of this saying “where focus goes, energy flows”. The following is a model I created to help you reach your PEAK performance on a more consistent basis (be it a big game, a business presentation or an important exam):
Presence – be present, be in the moment and focus on the now. Do not think ahead to tomorrow and the next exam or the possible results. Trust yourself and focus on the questions. Read them carefully and with a clear mind so you know exactly what information the examiner is looking for.
Effort – put the effort in with your studies. Do the groundwork, take in what your teachers and lecturers are telling you. They want to see you succeed too. Study the past papers. Listen in class. Effort leads to rewards – this is a life lesson to live by also.
Attitude – clear your mind of doubts. Go in with a clear and positive frame of mind. You know the efforts you have put in – believe in yourself. If a paper appears difficult at first glance, take deep breathes and ground yourself (be present). Trust yourself. Read it again and start with what you know.
Knowledge – know your strengths and use them. Use your inner courage and build your confidence from the study you have put in over the last number of months. You may feel you have weaknesses, look at them as ‘areas for improvement’. This gives you an opportunity to build on these. By knowing these areas you can now address them and move them onto your strengths. Know your limits physically too. If you need 6,7, 8 hours sleep a night to function properly or reach your optimum performance levels, pulling an all-nighter trying to cram will not benefit you. Only you know your abilities so listen to what your body is telling you and always trust your gut.
Good Luck!
By: Stephen Maguire – Performance & Development Coach