Coping with studies and exams

Exam stress is a major problem among children - Pic - Kushan Pathiraja

It’s the exam season and students must be busying cramping their brains with subject matter. But exams are perceived as a negative experience for children. Speaking to Mirror Health Capsule, Dr. Heshani Karunathilake, Medical Officer-in-charge of Yowun Piyasa, Mithuru Piyasa counseling centre Colombo South Teaching Hospital, Kalubowila explained how studies and exams could be transformed into an enjoyable experience. 

“Exam stress is a major problem among children and sometimes they will end up with psychological complications for a lifetime. As counselors we have come across lot of cases with stress due to studying and exams,” says Dr. Karunathilake. 

She observes negative attitudes towards exams as the main cause for the problem. “Sometimes children think studying is boring and unpleasant and an exam is an obstacle and a barrier. When they have these negative thoughts they lead to negative emotions and negative behaviour. Thoughts, emotions and behaviour are an inter-related triangle and to break this we have to first change their negative thoughts into positive ones. This is done by a process called Cognitive Restructuring.” opines Dr. Karunathilake.

In our curricula and exams we monitor the memory rather than intelligence. So it is important to improve the memory

“By Cognitive Restructuring we change their negative attitudes in to positive attitudes which would eventually lead to a change in emotions and behaviour,” she adds.  We should tell them that exams are an opportunity rather than an obstacle. It is a ladder to take a new step in life and a chance to show their abilities. By expressing such ideas we would be able to change their negative attitudes towards exams,” says Dr. Karunathilake. 

Dr. Karunathilake further says that it is important to prepare them for exams in a methodical manner. “Proper studying is very important for exams. There are study techniques such as Mental Mapping and Sensory tracking. Using these methods can help them visualise their notes using various signs, colours and sketching.” she says. 
“Reading a note is also an art,” she adds. “Our brains like fast reading. Therefore use your finger or pointer to read several words together and understand the context rather than reading word by word. After reading we should close, recall and review it. Learning styles too are manifold. They could be visual, auditory, kinesthetic and even teaching another person helps you to learn and understand better,” she explains. 

Memory also plays a key role when it comes to exams. “In our curricula and exams we monitor the memory rather than intelligence. So it is important to improve the memory. Linking subject matter to interesting stories, also known as the link method is one useful way of helping children memorise lessons. Other ways to improve memory include location and the bubble method. In order to improve long-term memory the booster method could be practised like in immunization. Our memory decays with time and by repeating a lesson after one hour, day, week or month it would help boost your memory,” she explains.

But sometimes you need to be in the mood to study. “Time and place also matter and they depend on the individual,” Dr. Karunathilake further explains. “Engaging in relaxation exercises before starting to study will help you to calm your mind. If we look at exam techniques the child should be able to read the examiner’s mind. He should know the interests of the examiner. Going through marking schemes, past papers will help a child to better prepare for exams,” she adds.

She also advises children to have five to six hours of sleep per day. “With that children can use their time effectively,” she says. 

As such, preparing for an exam in a methodical manner will not burden the child and in turn it will an enjoyable event leading to success. 

All patients with respiratory symptoms should undergo PCR testing - Pic by Pradeep Dilrukshana