TIPS TO STAY FOCUSSED IN STUDIES.

While reading a lesson, a student’s mind tends to wander here and there. This can be easily traced when students devote one or two hours to read a lesson without actually grasping anything. The following tips may prove useful:

• Develop interest:  You cannot concentrate on studies if you are not interested in what you are reading or what you are being taught by your teacher. If you are stressed with something share it with someone.
• Be at peace with yourself
• Don’t become nervousness. It happens when we get ourselves fixed up in set time frame.
• Plan your study schedule:

1.   A plan with a specific target to finish a particular topic/lesson but never fix up target which is impractical or highly overambitious.
2. Try to study three different subjects per day, changing tasks produce a new energy surge.
3.  Do not engage in sport or tire yourself before you sit either for a test or a study period. You should be relaxed before you engage in the task which requires thinking, concentration etc.
4. Ensure that you are not hungry, sleepy, tired, thirsty and don’t need to go to the toilet before you sit to study or give a test. This will make sure that there are no unnecessary interruptions.

•  Eat brain foods before you study or when you take a break during your study. Bananas, dry fruits, chocolates (in moderation) helps the brain to stay awake.
• Create a congenial study environment in which you are comfortable. Anything that distracts you should disappear from your study area. To concentrate conducive physical environment is needed, e.g. library, home, table chair setting etc.
• Make some rules for self: It should be clear to your friends, relatives, family members that you are not to be disturbed during study hours.
• If you experience that while studying your mind is occupied by various thoughts, you can write whatever comes to your mind before you actually sit for study. This will help you to clear your mind of the thoughts and thus increase concentration. You may tear off the page after you have released the thoughts.
• Make words or sentences: For making a word, take the first letter of each word and make it into a word.

Importance of Physical Activity during exams.

It has been proved over and over again in Research that children  who play sports or who are physically active do better in school. It is advantageous to do regular exercise since it makes  the various organs of the body stronger. It also help improve general circulation, facilitate increased blood flow to the brain, and are instrumental in raising the levels of norepinephrine and endorphins - all of which may reduce stress, improve mood, induce a calming effect,

and perhaps as a result improve achievement.

One should always take a break amidst long hours study and should go for physical activities or exercise in form of sports. However, these breaks should not be too long as they may then affect the tempo of studies. Taking a break and going for physical activities like sports for around 10-30 minutes after every 45-50 minutes of continuous study rejuvenates your body, mind and soul. Studying regularly for more than 50 minutes leads to lower concentration level.

• Regular exercise makes heart muscles become stronger, digestion becomes efficient and skin also gets a glow since the pores open up.
• Consider the exercises that enable you to build skill related and health related fitness.
• Choose exercises that you enjoy so that you can have fun. If exercising is fun, you’ll be more likely to stick with the program for life.
• If you face any kind of problem in carrying out these activities, consult your health care provider. You can start with :
•  Walking or cycling 15 minutes a day at least thrice a week.
•  Swimming or playing any sport once a week.
•  Going for a jog in the evening for 15 minutes thrice a week.

What stops us from Doing Physical Activity?

•  Self-efficacy – ‘I don’t need it’.
• Preference for indoor activities: TV electronic games & computer.
• Low energy level: ‘Junk food’ slows down desire for physical activity.
• Low level of Motivation.
• Time constraints.
• Emphasis on academics - force to decrease in physical activity                                                                

 Source: Exam Stress from Expression India...

WHAT TO EAT AND WHAT NOT TO EAT DURING EXAMS…..

WHAT TO EAT AND WHAT NOT TO EAT DURING EXAMS…..

Did you know that what you eat and drink can affect your exam performance?

The emphasis of healthy eating habits has been emphasized often by Nutritionist during stressful time. Right  food and drink can energize your system, improve your alertness and sustain you through the long exam hours. The wrong dietary choices can make you feel sluggish, jittery, or burned out.

There exists a strong relationship between nutrient intake and the mental state of a person.

Stress and anxiety leads to inadequate and wrong eating habits which disturbs delicate biochemical balances in the body thus causing micronutrient deficiency. The right foods can help in your levels of concentration, ensure that you sleep more soundly and lower your anxiety level.

WHAT TO EAT AND DRINK?

Ensure you eat: It is important to eat on time breakfast, lunch and dinner:- You need to keep your mental focus on your exam and not on your hunger. Breakfast provides the energy needed through an active morning, skipping breakfast may cause trouble concentrating. · The golden rule for food safety is to keep hot foods hot & cold foods cold.

Eat Light Meals

Snack lightly and have enough sleep

Eat brain friendly/boosting food: One should have a Well balanced diet.

Protein-rich foods which can lead to greater mental alertness.

Foods rich in carbohydrates, proteins, vitamins and minerals should be included in the diet.

Ideally, whole grain cereals such as oatmeal containing soluble fibre and beta-glucan, pulses, nuts, milk and milk products, fresh fruits, green leafy vegetables and fortified health drink like Horlicks should be included in a day’s diet as it helps to improve concentration.

Health beverages may aid you to beat the examination blues. It boosts memory and improves concentration – all of which are associated with good academic performance.

Add roughage to your diet – Dalia, Corn etc will help prevent stomach discomfort and you will feel lighter.

Drink plenty of water, it keeps the brain hydrated. A hydrated brain can remember more than a dehydrated brain.

Avoid unfriendly/brain blocking food:

Students should avoid drinks like tea and coffee which contain caffeine, which according to studies, lessens the process of grasping.

Avoid Fast foods do not supply good nutrition but if taken in moderation won’t ruin a healthful diet, especially when consumed with green salads. Replace French fries with an apple.

 Eating the wrong kind of food can make you sluggish or lead to infections all of which have a direct impact on their performance.

Foods that are high in refined sugar, such as chocolates, desserts, and candies.

Who has Test/Exam Anxiety?

Fear springs from ignorance, fear is a negative response to a problem. The reason why examination produces so much stress in students is the fear and shame associated with failing or getting low marks. Parents also fix targets for children without being aware of their levels of competence and abilities. Thus,
they pass on their anxieties about the expected performance of their children. This further leads the children to fear their ability to rise up to the expectations of parents. Peer pressure is also one of the major factors that adds to this stress

Also..Anyone can get test anxiety, but someone who really wants to get every answer right might be more prone to feeling this way. Students who worry a lot also might feel anxious at test time. Perfectionists and worriers find it hard to accept mistakes they make or to get less than a perfect score. This creates more pressure for them.

Also the way we think/perceive things can cause fear.. for example..

Stress Builder:I WILL NEVER FINISH THIS ASSIGNMENT ON TIME
 

Stress Buster: IF I STAY FOCUSSED AND TAKE ONE STEP AT A TIME, I WILL MAKE STEADY PROGRESS AND COMPLETE ASSIGNMENT ON TIME..

Stress Builder: I CAN’T FORGET MY MISTAKE ON Q. No 2.. THE PAPER IS RUINED. I HAVE DISAPPOINTED EVERYONE
Stress Buster: No one is perfect. I did my best. I am over reacting to one mistake when the overall paper is fine.I will not repeat the same mistake again.

Stress Builder: MY TEACHER DID NOT RESPOND TO MY SAYING GOOD MORNING. He's probably not happy with my assignment/work and i will get a bad result.
 

Stress Buster: I’am jumping to conclusion.My teacher may have been in a bad mood. So far all my evaluations have been positive, so unless I get some negative feedback, I will assume my teachers is pleased with my work. 

Face Exam Effectively...Campaign...

Important to have right Attitude in Facing Exams Effectively

•  Student should  get family support (or friends or seniors) while preparing  for exams
•  If a student receives tough question paper, his/her thought process could be changed to its tough for all and not  only for him/her self.
•  Proper plan and schedule time as per plan for studying each subject should be maintained
•  Goal and plan should be for getting 100% so that at least student can achieve appropriately.
•  Each student should have their own strategy (goal) in preparing the final exams apart from preparing for internal exams.

After results:

Maintaining positive attitude and accepting the result is important.. here family plays a very important role. 

Article contributed by:Ms.Anitha,Senior Recruiter - Talent Acquisition Team, Makro

Stress during Exams...--Managing it Efectively.

Article contributed by Mr. Suresh- Makro

Tips to face exams effectively...

1. Referring Audio visual tutorials and presentations (ppts) for better understanding of concepts
2. CD/Online Tests for practicing questions
3.  Identifying patterns of questions from previous question papers and prioritising them for preparation
4.  Preparing flow charts/diagrams or mind maps for the process oriented/mathematical questions
5. By hearting important points for theoretical questions using Acronyms ex: BODMAS for Brackets, Division, Multiplication, Addition and Subtraction.
6. Practicing yoga, meditation etc will help to remain stress free on any day.
7. But the most important point is to maintain take it easy attitude during the exam as there is life after the exam irrespective of the result.

Article Contributed by
Mr. TVSNV Prasad, Statistics & Database Programming, Makro

1st December 2013 -----WORLD AIDS DAY 2013

World AIDS Day 2013 Theme  is “Shared Responsibility: Strengthening Results for an AIDS-Free Generation.”

Every year, on the 1st of December is  marked to commemorate those we have lost to AIDS.On the eve of World AIDs Day 2013 Makro Foundation shows solidarity for people lost due to AIDS and  reflects on hope – hope for a generation free of AIDS. We would like to reflect not only on those who lives have been lost, but also those whose lives have been saved. 

Look at HIV Extimate in India.

Based on the HIV Estimation 2012, India has demonstrated an overall reduction of 57% in the annual new HIV infections (among adult population) from 2.74 lakhs in 2000 to 1.16 lakhs in 2011. The adult HIV prevalence has decreased from 0.41% in 2001 to 0.27% in 2011. Also, the estimated number of people living with HIV has decreased from 24.1 lakh in 2000 to 20.9 lakhs in 2011. Wider access to ART has resulted in 29% reduction in estimated annual deaths due to AIDS related causes between 2007 and 2011. It is estimated that around 1.5 lakhs lives have been saved due to ART till 2011.(UNDP)

For the first time one can see an end to an epidemic that has wrought such staggering devastation around the world. For the first time we can say that we are beginning to control the epidemic and not that the epidemic is controlling us.

But make no mistake, stigma, denial and complacency are still among us, putting us in danger of failing the next generation. We must join our hearts and our voices––together we are stronger and route for zero new HIV infections, zero people dying of AIDS—and all people living with dignity and without fear of discrimination. 

Makro Foundation wishes for a world free from the burden of AIDS and as a nation we have to work more towards creating a stigma free society. Makro Foundation  pledges  “STOP DISCRIMINATION KEEP THE PROMISE” .

HIV infection causes a lot of stress and depression and also leads to suicide. If you know anyone who is stressed due to HIV you can refer for free counselling at Makro Foundation call center-040-46004600.

Makro Foundation is an organisation working for promotion of Positive Mental and Emotional Health.For details log on to:www.makrofoundation.org