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IT'S EXAM TIME again and the pressure is on, especially for those sitting the HKCEE.

While students who have not paid attention in class will be worried about exam results, it's also a nervous time for smart students who are relying on their results to get into good schools.

Even straight-A students admit to nervousness.

Garret Leung Man-kit, who scored 10 As in last year's HKCEE and is now publicity officer for the Hong Kong Union for Young Leaders, said he was very nervous 30 minutes before exams.

'My heart was beating faster than usual. But once the exam started I just concentrated on it and forgot about other things.

'I think a good attitude helped me a lot during the exams. It was definitely the most important factor,' he said.

Recent claims of cheating in the HKCEE revealed mindset problems in many students, according to Garret.

'I understand they are under heavy pressure, but it also reflects the fact that many students can't cope with test anxiety properly,' he said.

Dr Samuel Ho, associate professor of the Psychology Department at the University of Hong Kong, said secondary students' lack of a healthy attitude towards exams was mostly due to the pressure of parents and society.

'Students tend to think that there's no future if they fail the exams,' he said.

'A good attitude makes students feel calm and confident, while too much pressure can make their minds go blank or make them lose control of their thoughts,'

he said.

Dr Ho said there were several ways of coping with exam anxiety. These included setting realistic goals for self-development, making different preparations for the future and having more communication with others.

'A little chat with friends or family members is quite helpful. It can relieve anxiety and help young people relax,' he said.

Both experts and straight-A students said being well prepared is a good way of reducing anxiety.

Garret said the outstanding students he knew were mostly well prepared before exams.

'This is a good habit because it helps build confidence,' he said.

'If you find that you don't know half the questions in the exam, how can you possibly

stay calm?'

Jaime Simpson, a parent and teen coach in Hong Kong, suggests students set a timetable for their study.

'It helps them know what needs to be done. People usually feel easier when they are clear about their schedule,' she said.

Physical preparations, like doing sports, getting enough sleep, good nutrition and a certain amount of social interaction also play an important role in building good attitudes.

Music helped Garret relax during his busy preparation period. 'I played the guitar when I felt tired and needed a break,' he said.

Simpson said: 'Actually it's quite normal that students feel stressed in exams because it's a competition. Remember to be yourself. Do not compare yourself with other students. Be what you can be and you will achieve great things.'

Tips for a good mindset:

Set up realistic goals for self-development and make preparations for the future.

Be well prepared for exams. A timetable helps to better allocate study time.

Think positively and be yourself. Never compare yourself to others.

Maintain a healthy lifestyle: get enough sleep, good nutrition, exercise and a reasonable amount of social interaction.

As the exam papers are distributed, calm down by taking slow, deep breaths.



Get a grip on stress