Reducing exam day stress

Amy Malloy
Amy Malloy
A girl sat at a desk looking at an exam paper, there are people behind her sat at desks in a row doing similar

What are the origins of exam-day stress?

There’s no doubt about it – exams are scary. But why exactly is this? What is it about an exam scenario that stresses us out and how can we make it feel okay?

To answer these questions, we’re going to have to take a trip back in time and look at how our ancestors evolved their abstract thinking skills. At the same time, we’ll look at how mindfulness can actively help shift the way we think about exams.

About 70,000 years ago, or thereabouts, a critical development happened in how the human brain processed experiences.

Over a relatively short time (in evolutionary terms), scientists believe we stopped simply experiencing primal urges (safety/hunger/tiredness etc.) and responding to them.

Instead, we started to be able to imagine, analyze and believe in things that didn’t exist. This meant not only could our brains respond to the threat of a real predator in front of us, but also to the perceived or imagined threat of a predator. This shift had really interesting consequences for our future relationship to threat.

Developing imaginations also meant we started to believe in the same things as our peer groups. As a result, if a member of the tribe stopped behaving in a way that supported the tribe’s survival, other members might start to doubt their usefulness as a member of the community.

At this time, social isolation meant no share of the food and no protection against predators. Inclusion was directly linked to survival. Essentially the physiological consequences of not meeting societal expectations were the same as coming face-to-face with a lion: fight or flight.

Why is fight or flight mode a problem for exam performance?

Fast forward to the present day and the context of English language exams. Exams are a type of societal expectation: a standard of language proficiency which a student is required to meet to prove their usefulness in a community who speaks that language.

Thinking about it this way, it’s no wonder we can experience stress and panic at the thought of an exam or in the exam room itself. In evolutionary terms, an exam = a lion or the possibility of social exclusion!

Fight or flight mode is designed to help us overcome or escape danger as quickly as possible.

When fight or flight is activated, our brain shuts down the bodily functions it doesn’t need to survive. This includes digestion, language creation, creative and strategic thinking, writing, and deeper breathing.

Unfortunately, some of these are key to performing well in a language exam!

that, especially in an exam course context, “extremely high stress levels[…] can affect your cognition, negatively impacting your memory and ability to complete a task. Over time, chronically high stress levels can also impair your ability to form new memories, so high stress levels all semester long could impact your final exam performance later.â€

This means that high stress levels in the exam make it hard to perform at one’s best, and stress in anticipation of the exam can mean that the content is not learned properly in the first place.

What can teachers do to help?

Ultimately, we want to make the exam scenario seem safe. When our mind and body do not perceive danger, they will allow the ‘rest and digest’ functions to become active and allow our performance to flow.

There will of course be some nerves. But the key is to help the student stay in that sweet spot of clear thinking before the stress takes over and turns into panic.

Here are three ways we can help:

1. Practice mindful breathing

Practice some simple mindful breathing with your students. Mindfulness refers to the awareness that we find by focusing consciously on the present moment, objectively, with compassion and without judgment.

It takes us back into the physical reality of the present moment and out of anxious thought cycles, which can make our stress spiral out of control. Practicing regularly ahead of the exam will help build up neural connections in the brain around the areas that help us relax and .

The following straightforward routine can be used both regularly at the start of class and by the student in the exam itself if they feel panic rising:

  • STOP: Close your eyes. Take a moment to notice the physical sensation of the chair beneath you and the floor underneath your feet. Notice the sounds around you in the room and allow them simply to flow in and out without needing to follow them.
  • BREATHE: Focus your attention gently on your breath going in and out of your nose at the tip of the nostrils. Count ten breaths in and out, seeing if you can notice something new about each one. If you feel panicky, allow the breath out to continue a little longer than the breath in.
  • WATCH: Become aware of your thoughts and allow them to simply come and go, like clouds across the sky. Notice if you are holding on to something from the past or striving towards something in the future. Allow these to simply release and take your attention back to the breath in the present moment. Count another ten breaths. Then open your eyes and come back into the room.

2. Familiarize your students with the exam scenario

Make the exam scenario as familiar as possible in advance. Anything you can do to make the exam conditions appear less threatening ahead of exam day will be of great benefit.

This may be as simple as making conditions surrounding regular progress assessments as close to the main exam as possible, so it is less strange on the day. If you have control over the exam day itself, make this as low pressure as possible.

3. Help students develop a growth mindset

Foster a growth mindset with your students by using the word ‘yet’ with them. Encourage them to replace ‘I can’t do it’ with ‘I can’t do it yet’. This simple word takes them out of comparison mode with where they think they should be in terms of language ability and helps them stay focused on where they are, reducing self-pressure.

All of the above strategies are designed to take away the threat of a lion in the exam room when the day comes.

Wishing your students all the very best for their exam preparation and good luck!

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  • A teacher sat at the front of the classroom smiling at his students.

    Encouraging cultural sensitivity in the classroom

    By
    Reading time: 7.5 minutes

    In today's classrooms and schools, cultural sensitivity isn't just a nice to have; it's an essential component of effective language teaching.ÌýAs educators, understanding and valuing the diverse cultures that learners bring into our schools and classrooms can bridge gaps and foster inclusive learning environments.

    But why is cultural sensitivity so important, and how can we practically incorporate it into our teaching? In this post, we explore ways to help language teachers cultivate a more culturally aware and inclusive classroom.

    Why is cultural sensitivity important in language education

    Teaching languages, including English, involves a significant cultural component; therefore, we must proceed with mindfulness and respect.ÌýRecognizing and honoring the cultural backgrounds of our students lays the groundwork for nurturing a safe space where everybody feels seen, heard, and respected. This isn't just about avoiding misunderstandings or conflicts; it's about enriching the educational experience for all.

    Language encompasses more than just vocabulary and grammar; it is a conduit of culture, identity, and worldviews. As an educator, you possess the wonderful opportunity to nurture and encourage your students, allowing each voice to soar individually while harmoniously contributing to a greater collective comprehension.

    Students are better prepared for the workplace

    Embracing cultural diversity within the classroom arms students with a set of skills that are invaluable in the workplace. An example can be found in ' by Bruce Nussbaum. Nussbaum explores how creativity emerges at the intersection of different cultures and experiences.

    In a business context, this creativity is the driving force behind innovation and problem-solving. Students who have learned to navigate cultural nuances are adept at thinking outside the box, making them valuable assets in any professional environment.

    They are more likely to approach challenges with an open mind and collaborate effectively with a diverse team, recognizing that each unique background contributes to a richer, more comprehensive perspective on work and the world.

    It improves social skills

    Incorporating cultural sensitivity into language education isn't just about creating a respectful classroom; it directly enhances students' social skills.

    Numerous studies suggest that culturally diverse classrooms are breeding grounds for advanced social skills.ÌýOne theory that explores this concept is , which illustrates how intercultural encounters can foster individuals' cognitive growth and emotional resilience.

    Bennett states that through various stages of cultural awareness, people develop from mere tolerance of difference to integration of diverse cultural viewpoints into their own life experiences.

    Students can develop empathy and stronger communication abilities by understanding and appreciating cultural nuances. This knowledge empowers them to engage thoughtfully and effectively with peers from diverse backgrounds, fostering a sense of global citizenship.

    Students have better emotional intelligence

    Robert J. Sternberg's ''Ìýhighlights a significant research study that supports the idea that exposure to cultural diversity can enhance empathetic development. According to Sternberg, when individuals are exposed to a variety of cultures, it broadens their emotional experiences and perspectives.

    By interacting with individuals from different backgrounds, students' own emotional intelligence can be greatly enhanced. This is because learning to understand and respect diverse emotional expressions and communication styles sharpens one's ability to read and respond to the feelings of others.

    Moreover, it fosters emotional maturity, as individuals learn to navigate and appreciate the subtleties of human emotion in a multicultural world. Through such enriching exchanges, students in culturally diverse settings develop a more refined sense of empathy, becoming well-equipped to engage with others in a considerate, informed, and emotionally intelligent manner.

    It helps their language learning

    Understanding a culture deeply enriches the language acquisition process for students. When they step into the shoes of those who live and breathe the language they're learning, it becomes more than just memorizing vocabulary and grasping grammatical structures.

    Students begin to notice the subtleties in conversation tones, the unspoken expressions that only those privy to the culture can interpret, and the implicit rules of language etiquette.

    This discernment can be the distinguishing factor between being a functional speaker and a captivating storyteller in their new language. As students immerse themselves in cultural practices, whether through music, film, or literature, they are not just learning a language—they are learning to convey emotions and ideas just as a fluent speaker would.

    It helps with classroom friendships

    This new understanding helps to peel away the layers of hesitation. Engaging in activities that celebrate diversity becomes an exciting exploration, paving the way for students to break out of their shells. They're encouraged to be curious, ask questions, and share about themselves, fostering an environment where every student is a teacher and a learner in their own right.

    As the classroom transforms into a supportive space for cultural exchange, students are encouraged to reach out and connect with peers they might not have approached before. With every shared story and every collaborative project, the bonds of friendship are forged, transcending former barriers and weaving a tightly-knit community that thrives on the unique contributions of each member.

    Embracing diversity in your language classroom

    Wondering how to transform your language classroom into a crucible of cultural sensitivity? Here are a few simple yet significant changes you can start with today.

    Get to know your students

    Make an effort to learn about your students' cultural backgrounds. This gesture speaks volumes about your respect for their identity. Use icebreakers or activities that invite students from diverse backgrounds to share their traditions and norms.

    This doesn't just apply to major cultural differences but also the nuanced aspects of diversity within a seemingly homogenous group of students. This research can also help you plan activities and whether they are appropriate for all students in your classes.

    Fostering a community of belonging

    Imagine stepping into a class where every student feels a sense of belonging and acceptance. This is the power of embedding diversity and equity into your teaching methods. This can be done by:

    • Recognizing holidays from around the world.
    • Sharing stories from varied cultures.
    • Encouraging students to express themselves in ways that honor their heritage.

    These strategies are just a few ways to instill acceptance and belonging in your own classroom environment whilst learning a new language.

    Incorporate multicultural content

    Select texts, examples, and materials that reflect a range of cultures and experiences. Familiarity breeds comfort, but newness breeds growth. Ensure your curriculum and classroom materials reflect a world beyond the traditional English-speaking countries.

    By doing so, you're offering students windows into different worlds and mirrors to see themselves reflected in the learning material.

    Representation is also incredibly important in promoting diversity and inclusivity in education. We can create a more inclusive and equitable society by using materials, programs and stories that feature varied representation.

    This not only ensures that everyone's voices and life experiences are heard and valued, but also helps to challenge stereotypes and foster understanding among different communities.

    Foster open discussions

    Encourage open discussion in the classroom around cultural norms, expressions, and idioms. When students understand the context behind language, they gain a deeper appreciation and avoid missteps that could inadvertently offend.

    Use mistakes as learning opportunities

    When cultural insensitivities do arise, it is important to approach them as teachable moments. Take the opportunity to guide learners with a warm and understanding attitude, providing them with the necessary knowledge, resources and context to foster a more inclusive and respectful classroom environment.

    Reflect on biases

    Be aware and proactive about addressing stereotypes and biases present in class discussions. Challenge your own preconceptions and lead by example. for learning helps students feel comfortable asking questions and making mistakes, which is where true growth happens.

    Nurture empathy and understanding

    Teach language learning as a journey of empathy. Language is not only about speaking to someone but also feeling with them. Encourage students to step into the shoes of others, fostering a spirit and culture of empathy that transcends cultural boundaries.

    Respect linguistic diversity

    Encourage your students to express themselves in English with pride in their respective accents. Support them in understanding that clarity and communication are the goals, not trying to remove their accent or identity. By doing so, we not only bolster their confidence but also teach the wonderful lesson of inclusivity.

    Practical activities

    Implementing activities and lessons that bring cultural awareness into the forefront can transform your language classroom into a vibrant community of curious minds and hearts. Here are some examples of activities you a teacher could do:

    • A simple yet effective activity is a 'cultural artifact show and tell,' where students are invited to share an item of cultural significance to them and tell its story. This encourages sharing and deep listening, shedding light on the diverse cultural backgrounds represented in the room.
    • Cultural exchange workshops, possibly with guest speakers, can offer students firsthand insight into various aspects of different cultures. These workshops can revolve around traditional dance, music, games, or cooking demonstrations, allowing students to immerse themselves in and appreciate the richness of various other cultures.
    • Having international cuisine days, where students prepare and share dishes from different countries, can be a delightful way to stimulate the senses while emphasizing the importance of cultural traditions tied to food. It's a tasty opportunity for students to express themselves and learn the stories behind international cuisines.
    • Crafting sessions for cultural storytelling allows for the narratives of different cultures to be told through the enchanting medium of stories. Storytelling connects students to diverse societies through emotional and moral threads. The storytelling could be done in the target language you're teaching.
    • A book and film club can open doors to different worlds. Curating a list of international authors and filmmakers for the club enhances language skills and cultural understanding by engaging with diverse narratives and viewpoints.

    The list isn't exhaustive, but there may be other ways to introduce cultural sensitivity into your class, any kind of activity that showcases and introduces cultures or traditions to others in an interesting manner.

    Conclusion

    In conclusion, cultural sensitivity can transform our language classrooms and schools into hives of connection and understanding. It takes awareness, intention, and a nurturing heart – qualities that you, as an educator, already possess. Remember, every small step you take has an impact on the young minds you shape and the interconnected world they will navigate.

    Embrace diversity, teach with sensitivity, and watch as your classroom becomes a microcosm of the world we all share – a world of vibrant cultures, languages, and stories waiting to be told and heard. By incorporating diverse narratives and viewpoints from others into our teaching, we can enhance our students' language skills and deepen their cultural understanding.

    So let's continue to strive for a more inclusive and empathetic learning environment, one that celebrates differences and fosters empathy and compassion among all learners.

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    What to expect on the day of your PTE test

    By ÃÛÌÒapp Languages

    Reading time: 6.5 minutes

    Embarking on the journey of taking the ÃÛÌÒapp Test of English (PTE) can be a nerve-wracking experience, especially if it's a pivotal moment in your study abroad journey or a step towards a career and even permanent residency in an English-speaking country. This comprehensive post is designed to guide you through the entire process, from the moment you decide to take the PTE test to the day you actually sit for it, ensuring a worry-free and breezy experience from start to finish.

    With our detailed walkthrough, you can approach the test with confidence, a sense of preparedness and a calm mind. We'll cover everything you need to know, from what to bring, where to leave your belongings and what to expect. So that when the test day arrives, you can focus on passing your English test and not worry about the small things.

  • A man smiling and high fiving another person

    Ways to express admiration in English

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    Reading time: 4 minutes

    February is commonly associated with Valentine's Day, which is a day to express love and affection to your significant other. However, it's also important to express admiration for others in a platonic, non-romantic way.

    Language serves as the gateway to genuine communication, and one of the most delightful methods of connection is through expressions of admiration. As you practice and immerse yourself in the depths of the English language, you'll likely want to learn ways to convey heartfelt praise, elevating your ability to articulate and forge meaningful connections.

    In today's post, we explore a range of examples to enhance your language proficiency and elevate your conversational English.

    What is the definition of admiration?

    Originating from the Latin word admirari (meaning 'to wonder at'), admiration is the act of expressing sincere approval or deep appreciation towards someone or something, typically as a heartfelt form of praise or recognition for their achievements, qualities, or contributions. It is a sentiment that stems from feeling a genuine admiration for the impact and inspiration someone or something brings to our lives.

    Admiration is an emotion everyone can relate to, and the English language offers a beautiful range of words and expressions to convey it in the most subtle and nuanced ways.

    Whether you're dealing with a complex business transaction or simply enjoying a personal moment of connection, the richness of your words can reflect the depth of your feelings and make them even more meaningful.

    Examples of English compliments

    Let's look at some English phrases you can use to express admiration. There are different types for varying situations and people.

    Straightforward compliments

    To truly convey admiration in English, it's crucial to practice and become familiar with positive affirmations. The following phrases not only highlight the specific reason for your awe but also reflect a deeper, personal connection:

    • Your hard work is truly inspiring.
    • I'm in awe of your creativity.
    • You have an uncanny ability to make things happen.
    • Your perseverance is admirable.
    • Your kindness never goes unnoticed.

    Each of these phrases praises the character traits of the person you are addressing. They showcase attention to detail, appreciation for special skills, and the more intangible qualities, such as character and kindness, that are just as noteworthy.

    Tailored and specific accolades

    A compliment can carry more weight when it is clearly tailored to the individual. Phrases that are specific to a person's achievements and skills add a layer of thoughtfulness that is hard to ignore. Consider these examples of more personalized compliments:

    • The way you handled that difficult situation was masterful.
    • Your presentation was not only informative but also deeply insightful.
    • Your dedication to this project is truly top-notch.
    • I love how you always find a unique perspective.
    • Your attention to detail really sets you apart.

    These phrases go beyond generic niceties and serve to validate specific moments or attributes that set the person apart in a distinctive way.

    Building rapport with positive language

    Admiration doesn't always have to be solely based on achievements or success; it can also be directed toward someone's personality and interests.

    Sometimes, an outward expression of approval, high praise or agreement can forge a sense of commonality and mutual respect. Here are phrases that can help you beam with appreciation:

    • Your choice in music is impeccable.
    • I absolutely adore your sense of style.
    • The way you talk about your family is truly heartwarming.
    • Your passion for this topic is evident and contagious.
    • Your love of life is refreshing and infectious.

    Using these statements, you can create a warm and complimentary atmosphere, helping foster positive connections with others.

    Affectionate expressions for familiar friends

    When it comes to speaking (or writing) to someone you're close with, phrases of praise and admiration can touch on personal attributes and speak of shared experiences, creating an even stronger bond. These expressions should carry the warmth and familiarity that come with a close relationship:

    • Your sense of humor always lifts my spirits.
    • The wisdom you've shared has shaped and helped my own life so much.
    • You approach life's challenges with such grace; it's a privilege to know you.
    • The comfort and joy you bring as a friend cannot be overstated.
    • Your insights always provide a refreshing new angle, revealing things I had not thought about.

    These phrases are centered on intimate understanding and personal connections, deeply resonating with a shared history and mutual appreciation. They carry a more emotive meaning and weight, often used to reinforce the closeness and appreciation that develops through years of friendship or kinship. Therefore, you should use them with care and thought.

    The appropriateness of compliments

    The art of complimenting is nuanced; learning and gauging the appropriateness of a compliment is essential. Certain contexts or relationships might warrant a more conservative or formal approach. Professional settings, for example, often require focusing on achievements and abilities as opposed to personal compliments, which may be mistaken for overfamiliarity or unprofessional behavior.

    Consider culture and personal preferences

    Similarly, cultural sensitivities must be considered; a warm expression of admiration in one culture may be perceived as too forward or personal in another.

    Always ensure that compliments and praises are given in a manner that resonates with respect for the individual's privacy and comfort levels. By being mindful of your surroundings and the nature of your relationship with the person, your words of praise and admiration can be both fitting and heartfelt.

    Play it safe

    Usually, a good overall rule of thumb is the less you know someone, the less personal your compliments should be; if you're unsure, play it safe, or don't use one until you've gauged the situation appropriately.

    A note on delivery

    While these expressions are powerful in their own right, the delivery is key to ensuring the recipient truly feels your admiration. Context, tone of voice, and body language play a significant role in how your words are received. Be genuine, and let your admiration flow naturally. Avoid overuse of flattery, which can come across as insincere.

    Conclusion

    Whether you're networking, meeting with friends/loved ones, or simply conversing with a colleague, mastering the use of admiration and praise in the English language can open doors to deeper relationships and shared connections.

    Integrating these phrases into your lexicon can not only make your expressions more vibrant but can also help you cultivate a spirit of positivity, confidence and appreciation in your daily interactions. So make sure to incorporate examples like these into your own vocabulary; you never know whose day you might make with your compliments.