Countdown to examinations

by Ray McKiernan M.A.

Director of The Stress Management Institute

Fellow of the American Institute of Stress

Examination Preparation

The Rules of engagement for preparation derive from the fact that the challenge of examinations is mostly recall rather than knowledge acquisition. Both are deeply impacted by the accumulation of CORTISOL especially during the higher stress period in the lead up to clinical examinations.

These rules of engagement have been developed over 20 years of research in the field and closely aligned with the work of Dr Herbert Benson in Harvard Medical School since the 1960’s

Rule Number 1

There is nothing as effective at burning up circulating CORTISOL than physical exercise

If you are experiencing difficulty with focus, concentration or memory you need to exercise for at least 20 minutes everyday in the lead up to examinations. If you have any medical issues with exercise please discuss these with your doctor

Please see talk below which will confirm multiple benefits of exercise for the brain

Rule Number 2

Herbert Benson was working with Harvard Medical students since the 1960’s and he developed a technique caled the relaxation response. The relaxation Response has been proven to lower CORTISOL production and bring a host of other benefits including changes in gene expression that can benefit you in the lead up to clinical examinations.

Your task is to practice the 4 techniques below to see which technique you prefer. This will be the technique you need to practice daily until your examinations

Please see below the 4 evidence based techniques for Building Resilience by Relaxation and Meditation

THe following Sections can be reviewed after we meet

below Dr Mike Evans provides some simple guidance on what we can do in less than 60 minutes

Again Dr Mike Evans shows how to shift our thinking

Dr Iain McGilchrist with some interesting insights into the latest thinking on how the brain processes

Daniel Pink on the surprising truth about what motivates us : Values and Meaning become key to motivation

If you find it hard to start New Behaviours then the next talk is a must for you. In Psychology we say “Behaviour Change” is driven by one of two things Inspiration or Desperation.