· 8 years ago · Apr 05, 2018, 06:58 AM
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662 "result" : {
663 "happyexams" : {
664 "table_data" : [
665 [
666 {
667 "description" : "Exam anxiety",
668 "score" : NaN,
669 "range" : "",
670 "result" : "You seem to be having test anxiety.The severity and symptoms of test anxiety can vary considerably from one person to another.<br/>Some people may feel like they have butterflies in their stomach, have trouble sleeping the night before a test, experience headache, have lack of appetite before tests,experience heart pounding, nausea, body pains, sweaty palms, short of breath or even a full-blown panic attack.<br/>Others may find it difficult to concentrate on the exam, are unable to recall what they learnt, make careless mistakes, have negative thoughts, their minds going blank during the test, worry when other students finish the exam before them, feel the time pressure, have thoughts like they are the only ones who are performing poorly on the test while everyone else are doing well, ruminate about past failures or disappointments, feel as if they have studied all the wrong things, are unable to think clearly during tests or are able to recollect the answers to questions they either left blank or answered incorrectly after completion of the tests much to their disappointment.<br/>Other symptoms of test anxiety may involve experiencing emotions such as helplessness, fear, anger, and disappointment.",
671 "ip_title" : "Exam anxiety",
672 "text" : "In situations where the pressure is on and a good performance counts, people can become so anxious that they are actually unable to do their best. This condition is called test anxiety.",
673 "ip_message" : "Test anxiety usually hits us when an exam is fast approaching or on the day of the test. Recurring anxious thoughts may make you feel overwhelmed and you may find yourself unable to focus on anything else.<br/><br/><b><u>Techniques to workcome test anxiety:</u></b><br/><br/>If you find yourself tensing and getting anxious about an exam or a test, the following relaxation techniquewill help you overcome it: <br/><br/>When you are feeling anxious, You body show signs.Teach your body to relax using below breathing exercise.<br/><br/><div class='report-shedule'>Breathing exercise</div><br/>If you find yourself tensing and getting anxious about an exam or a test while preparing or while taking the test in exam hall, the following relaxation technique will help overcome it.<br/><br/>A. <b>Step 1. </b> Place your tongue on your palate and keep it there throughout the exercise.<br/>B. <b>Step 2. </b> Inhale for six counts.<br/>C. <b>Step 3. </b> Hold for three counts.<br/>D. <b>Step 4. </b> Exhale for six counts.<br/>E. <b>Step 5. </b> Hold for three counts.<br/>This constitutes one cycle of pranic breathing with the 6–3–6–3 rhythm and retention sequence.<br/><br/>You can alternatively find this technique in Happy being app - Overcome fear and anxiety audio in relax module you can use for free.<br/><br/><div class='report-shedule'>Accept that it is Normal to feel anxious</div><br/>First of all, it is important to accept your concern about performing well in the test as perfectly normal. Anxiety isn’t all bad or harmful. It often can be a driver for better preparation and performance.<br/><br/>We all try very hard to achieve our goals and work towards realizing our dreams, to achieve something for ourselves and for others. Exams are one such step towards our achievement. Hence performance in these exams truly matters a great deal to us and hence such concern is entirely justified.<br/><br/>Having said that, it is also important to be aware of the fact that our optimum performance in exams depends on effectively dealing with our anxious thoughts and maintaining our calm and focus.<br/><br/><div class='report-shedule'>Be aware of anxious thoughts</div><br/>Being aware of anxious thoughts and accepting them as normal is the first step. Making the conscious choice of using your power to not listen to them or respond to them is the next step.<br/><br/><div class='report-shedule'>Have the right perspective about exams</div><br/>Having the right perspective about exams and realizing their significance in your journey towards excellence and success is also of vital importance.<br/><br/>The purpose of exams and tests: <br/><br/><ul><li> To evaluate your understanding and retention of course material</li><li>To apply the information to demonstrate understanding or to solve new problems</li><li>To give you an opportunity to assess your own performance</li><li>To identify gaps to be filled in and take remedial action</li></ul><br/><br/>Viewing exams in proper light serves to eliminate the unnecessary bias that is usually associated with them and helps us prepare for them with diligence and focus.<br/><br/><b>Here are few causes you commonly feel anxious and tips to overcome:</b><br/><br/><div class='report-shedule'>Cause: You have negative thoughts and you can’t get over it</div><br/><b>Tip:</b> Challenge your negative thoughts with a empowering thought and take actions according to the new empowering thought<br/><br/>Your negative thoughts can throw you off your study schedule and then can also distract you or make you freeze up during test.<br/><br/>Do you find yourself troubled with thoughts like these?<br/><br/>1. I am dumb<br/>2. I have failed multiple times, no matter what this time also, I am going to fail<br/>3. I am not good at tests<br/>4. If I don’t get good score, I am finish<br/>5. I must be best at everything<br/>6. I must always do the right thing<br/>7. I don’t get good marks, I am not loved<br/><br/>The time to deal with such unhelpful thoughts is NOW. One way to recognise if a thought is unhelpful or helpful is when they are extreme (I must do good at everything) or in all or nothing terms. Make a note of all your unhelpful thoughts in a column and for each one, identify the evidence to support these thoughts, identify the evidence that does not support these thoughts and then Identify a balanced thought about the situation .Observe the mood now. Think about the balanced thought and take actions in accordance with it. Eventually, the unhelpful thought fades away from your mind.<br/><br/><div class='report-shedule'>Example:</div><br/>If I Don’t get good score, I am finish - Unhelpful thought as it falls under “In all or nothingâ€<br/><br/><div class='report-shedule'>Evidence for supporting this thought:</div><br/>I will not get seat in the premier college<br/>My parents always dreamt of me being in a premier college and I will disappoint them.<br/>I will be considered as failure in front of my friend’s eyes<br/><br/><div class='report-shedule'>Evidence for not supporting this thought:</div><br/>Not everyone who are successful are from a premier college. My parents dreams are to realised by them<br/>When my friend failed, we encouraged and motivated him as success and failures are part of life.<br/><br/>I have other options to choose and I can make a living and lead a good life, with or without ace marks.<br/>Balanced thought: I am going to give my best while I prepare and write the test. I will look out for other options that makes me equally successful.<br/><br/>Challenging your negative thoughts repeatedly will help you push your limits positively. One of the most common negative thoughts, that you may miss to realise as negative is perfectionism. Understand perfection is overrated.<br/>If you see yourself repeatedly procrastinating, it means you have not set realistic goals and waiting till last moment to give yourself an excuse for not doing well.<br/><br/>If you are getting too bored while preparing, it also means you have not set realistic goals. You are so worried to take risks that you are playing in the most comfort zone that the challenge is not stimulating enough for you.<br/><br/><div class='report-shedule'>Cause: Examination halls and the uncertain events around, adds to your anxiety</div><br/><b>Tip:</b> Ignore the distractions and stay focussed.<br/><br/>Reach the exam center not too early or late. Just sufficient enough to settle down comfortably. Also, take traffic or any other probable congestion to calculate the time to start to exam hall.<br/>Take the seat given to you or choose a place where there is plenty of air and ventilation. Have a comfortable clothing.<br/><br/>Ignore the distractions around. Don’t chat with anyone around neither discuss any new or old topic. By now you know all that you should know about the test.<br/><br/>Have identify the quick relaxation techniques that best works for you to keep your mind calm, focus and relaxed. This is the best state of mind for best performance.<br/><br/><b>Cause:</b> De-motivated due to fear of failure<br/><br/><b>Tip:</b> Imagine yourself achieving your goal<br/><br/>Failures or monotonous schedules drain energy to put more effort. To help you achieve your goals, imagine yourself and how things will be once you have achieved your goal. Do it more imagining the steps, actions taken and positive outcomes to help with motivation<br/><br/><div class='report-shedule'>On the day of exam:</div><br/><b>Cause:</b> Catch early signs of anxiety<br/><br/><b>Tip:</b> Breathing or relaxation exercise<br/><br/>Catch the early physical signs of nausea, cramps, faintness, sweating, headache, dry mouth, increased breathing rate, fast heart beat or tense muscles. Catch the early mental signs of difficulty in concentrating, racing thoughts or negative thoughts.<br/><br/>Practice the breathing exercise that works best for you. They can help you overcome all these signs effectively and help you bring focus, calm and concentration.<br/><br/>Chewing a gum, Squeeze a stress ball, dabbing some lemon oil (essential oil) in your inner wrists and inhaling can instantly calm your nerves.<br/><br/><b>Cause:</b> Your mind goes blank or it wanders<br/><br/><b>Tip:</b> Stay focussed<br/><br/>Many people get so nervous when they first open their exam questionnaire that their minds go blank or start to race with unrelated thoughts.<br/><br/>To avoid this, keep handy any of the tension release exercise that works best for you and try calm your nerves first. Don’t be in hurry to answer the first question. Go through the questions one by one if given in a booklet, come up with plan on which to answer first and start with any question you feel comfortable with. Also, remember that you can skip difficult questions and return to them later.<br/><br/>Remember, you are not expected to answer all questions correctly. So mentally prepare to encounter few questions for which you don’t know the answer. If you go blank, again use any breathing or mindful exercise that works best for you to calm your nerves and continue with your responses.<br/><br/>For multiple choice questions, your score is based on the number of questions you answer correctly, Therefore, skipped answers will not count against you. For few exams, even wrong answers don’t count. Just be sure of the rules. Work as fast as you can without sacrificing the accuracy. Don’t spend too much time puzzling over a question that seems too difficult for you. Answer the easier question first, then return to the harder ones. Based on the rules, try answer as many questions as possible.<br/>"
674 },
675 {
676 "description" : "Worry about grades",
677 "score" : NaN,
678 "range" : "",
679 "ip_title" : "Worry about grades",
680 "result" : "You seem to worry excessively about grades which may be hindering your performance. You may be dissatisfied with your present academic performance and grades. This may be due to the fact that some of your recent test results have not been up to the mark or may not be as good as those of your classmates. Recurring thoughts of worry concerning your performance and grades may be preventing you from focusing on your work. You may also be experiencing physical symptoms like loss of appetite, increased muscle tension, sweating etc. ",
681 "text" : "Grade anxiety describes feelings of nervousness, uneasiness, and great concern regarding measures of academic performance. It manifests itself as an obsessive concern for one's grades and marks.",
682 "ip_message" : "Grades are not everything. Its natural for students to worry about grades as we have been taught to take pride in good grades because good grades do pay off.<br/><br/>For such students, getting bad grades can seem like a disaster. You may worry that your current grades are not sufficient or you will never improve or. But it's not always as bad as it may seem. Worrying about one bad grade may make it harder for you to do well in your next exams, so you should look at the situation with a cool head.<br/><br/><b><u>Here are some ways you can STOP worrying about grades:</u></b><br/><br/><div class='report-shedule'>10 mins of writing everyday</div><br/>Writing about your worries, difficulties and challenges for 10 mins everyday helps you reduce your worry about the upcoming exams and grades.<br/><br/>Happy being app available both on iOS and android, in relax module - De-stress journal to capture all your worries and difficulties.<br/><br/><div class='report-shedule'>Place your emphasis on effort</div><br/>we highly recommend you to STOP worrying about the grades by placing more emphasis on efforts (working more harder) while identifying the factors thats affecting your work. This assessment is a good start in understanding all the factors. Make sure you understand how to overcome the challenges and apply them when in need.<br/><br/><div class='report-shedule'>Change the perspective about what does grade mean to you</div><br/><ul><li>Realize that a grade is only an approximate measure of your performance.</li><li>Grades have nothing to do with you as a person but are a helpful guide to what you need to review.</li><li>Grades serve as guideposts in your pursuit of excellence as you strive constantly to perform better than your previous best.</li></ul>Seeing them for what they truly represent will help you ward off unwanted negative thoughts and emotions and instead use them for your betterment."
683 },
684 {
685 "description" : "Academic/Peer Pressure",
686 "score" : NaN,
687 "range" : "",
688 "ip_title" : "Academic/Peer Pressure",
689 "result" : "You seem to be experiencing significant levels of academic and peer pressure. The current level of competition among your classmates and peers may be overwhelming and be a cause of major concern and worry for you. You may feel less confident about yourself and your capabilities when compared to your classmates. Some subjects may seem to be too difficult for you and as a result you may worry about your performance in such subjects during the exams. Frequent thoughts of worry may prevent you from focusing on your work and performing to the best of your potential. ",
690 "text" : "Peer pressure refers to the influence exerted by a peer group in encouraging a person to change his/her attitudes, values in order to conform to group norms. ",
691 "ip_message" : "An unhealthy attitude towards competition can cause a lot performance pressure, anxiety and tension.<br/>Competition starts right from the time we step into the world of education through school and it seems to just increase exponentially as we prepare for college entrances, appear for competitive exams and then step into the race of becoming a professional.<br/><br/><b><u>How to overcome peer and academic pressure</u></b><br/><br/><div class='report-shedule'>Develop winning attitude</div><br/>To develop a winning attitude, it is important to see competitors as help partners who bring out our best. Instead of viewing competition as a source of pressure and stress see it as a tool to help you create the best in you. It pushes you to discover things about yourself and makes you raise your bar, which you would have never done had there been no competition.<br/><br/>Surrounding yourself with motivated people who understands the importance of learning and not just grades can help diffuse stress.<br/><br/><div class='report-shedule'>Force yourself to be interested in all subjects and topics</div><br/>You may be feeling less motivated to study certain subjects or topics as you may not find them as interesting as certain others you are passionate about.<br/><br/>Understanding a subject’s relevance to your future career will help you give it it’s due importance and allocate sufficient time for it in your study schedule.<br/><br/><div class='report-shedule'>Overcome negative beliefs surrounding a subject:</div><br/>You may be having a underlying belief that you are not good in some subject or how much ever you put efforts, you can’t improve. This may unknowingly translate into you avoiding or putting lesser efforts towards learning the subject.<br/>Repeatedly giving self-suggestions that with consistent efforts you can develop and get better even in most difficult subjects along with constantly motivating yourself that “I CANâ€<br/><br/><i>Happy being app available in both iOS and android has self-guided meditations to overcome fear of a difficult subject and to start performing well.</i>"
692 },
693 {
694 "description" : "Expectations from others",
695 "score" : NaN,
696 "range" : "",
697 "ip_title" : "Expectations from others",
698 "result" : "You seem to be bogged down by what you believe others’ expectations are about your academic performance and results. Your parents concern about your academic performance may be a cause of concern and worry for you. You may fear disappointing them by not rising up to their level of expectations regarding exam results. You may also fear letting down your teachers or mentors by not performing to the level of their expectations. Such thoughts may prevent you from concentrating on your studies and facing exams with confidence. ",
699 "text" : "This refers to the perceptions we tend to have as students about what others expect from us with regard to our academic performance and grades. This includes our parents, teachers, friends and family members. Unrealistic perceptions of others’ expectations often is a major source of pressure and worry that impedes academic progress.",
700 "ip_message" : "Attempting to live up to the expectations and plans of others usually parents, teachers, society may be overwhelming that can cause large amount of stress. <br/><br/>Especially, when your parents have invested lot of time and money towards your tutions, books and college fees, it’s natural to have the fear of disappointing your parents.<br/><br/>Fear of not living up to the expectations of other important people in your lives - teachers and mentors, worrying that you will lose the affection of people you care about if you don‘t succeed is natural.<br/><br/><b><u>Here’s few ways you can overcome expectations from others or channelising them in right direction:</u></b><br/><br/><div class='report-shedule'>Take charge about your life</div><br/>Many of our perceptions of what parents or important others expect from us tend to be unrealistic and inaccurate. You may worry that you will isolate people you care about unless you do well in exams or academics. This might lead to fearful and anxious thoughts about disappointing them or making them angry which are not true in the first place.<br/><br/> You may believe that no matter how hard you try you cannot live up to the expectations of others, and this might be one of the reasons why tests make you especially anxious.<br/><br/> While harbouring thoughts about trying to meet other people‘s expectations, ask yourself whether living up to these expectations is something you would want to do for yourself. It is important to take ownership for your own life, set your own goals and live up to your own expectations.<br/><br/><div class='report-shedule'>Remid people love you for yourself not for your marks</div><br/>While experiencing fearful thoughts about losing the affection of significant people in your lives, remind yourself that people like you and value your presence in their lives for many reasons, none of which are related to your academic scores or performance.<br/>"
701 },
702 {
703 "description" : "Self Inflicted Worry",
704 "score" : NaN,
705 "range" : "",
706 "ip_title" : "Self-expectations",
707 "result" : "Your own level of self expectations may be a source of concern and worry for you. You may feel disappointed about not living up to your own standards. You may have thoughts like “I am not good enough†judging yourself on the the basis of recent academic performance and test scores. Recurring thoughts of disappointment and worry may be preventing you from relaxing or may be interfering with your sleep cycles. This might be a hindrance to staying motivated and maintaining your efforts towards achieving your goals. ",
708 "text" : "These are expectations that we tend to have about ourselves regarding the level of desired performance in exams and meeting goals that we tend to set for ourselves regarding grades and scores.",
709 "ip_message" : "Sometimes stress is self-imposed, such as when we put pressure on ourselves to perform perfectly in every situation. Be it achieving better marks, competing with friends or gaining respect from peers and teachers or family.<br/><br/><b><u>Here are few ways you could overcome or control stress caused due to your own expectations:</u></b><br/><br/><div class='report-shedule'>Set realistic goals</div><br/>Remember that success is all about excellence and has nothing to do with perfection. Set realistic expectations for yourself - It is important to do Your Best, and NOT The Best.<br/><br/><i>Happy being app available in both iOS and android has a goal planner that can help you set and track achievable goals.</i><br/><br/><div class='report-shedule'>Accept yourself</div><br/>Give yourself permission to be human. Accept yourself unconditionally with all your vulnerabilities.<br/>Once you have done whatever you can within your capacity to study and prepare, be self-assured that your efforts will not be in vain.<br/><br/><div class='report-shedule'>Lower marks don’t equate to low self-worth</div><br/>Never make the mistake of believing that grades or test scores are an estimation of your personal worth.<br/><br/>Lower grades or marks for some students translates into —I‘m a failure“ or —I'm not good or I can't do anything right\" or \"I don't deserve to succeed.“ These feelings may lead to a loss of self-esteem and more anxiety.<br/><br/>Students who equate test results with self-worth are assigning more importance to grades than they deserve. <br/><br/><i>Happy being app available in both iOS and android offers practical exercises in Gratitude section to boost your self-worth. Just everyday log few areas you feel good about yourself, in 14 days you can see major improvement in your self-worth.</i><br/><br/><div class='report-shedule'>Take results as opportunity to find areas of improvement</div><br/>One real value of testing is that it gives you an opportunity to find out what information you understand well enough to associate with material that you will learn later. Before your next exam, you can give this material a quick review. Mistakes on a test pinpoint areas that you need to study more thoroughly for the next exam. Don’t take it personally."
710 },
711 {
712 "description" : "Despondency (Feelings of helplessness)",
713 "score" : NaN,
714 "range" : "",
715 "ip_title" : "Despondency (Feelings of helplessness)",
716 "result" : "Your feelings of helplessness about changing the way you perform or your grades may make you feel less hopeful about life in general. You may have frequent thoughts of giving up on life and may feel less motivated to keep trying and keep working towards your goals. This might prevent you from concentrating in your studies or paying attention during classes. You may feel that you have lost interest in studies or academics. You may feel that no matter how hard you try, irrespective of the amount of effort you put in, it might still be inadequate to help you achieve your expected level of performance and success in the exams. You may feel since external factors like luck and destiny determine your success, you are entirely powerless when it comes to your performance and results. ",
717 "text" : "Students may experience feelings of helplessness due to their perceived lack of control over their performance and results either due to internal or external factors. This part of the assessment intends to measure the extent of feelings of despondency experienced by students and their perceived level of control on their performance and results.",
718 "ip_message" : "Despondency is state of well-being wherein an individual goes through a cycle of feeling discouraged, sad, faithless and lack of hope. There are many things that can trigger despondency in a person such as repeated failures, no hope about future or experiencing repeated disappointments etc..whatever the cause is, the reality is that the process is quite painful.<br/><br/>One of the thing that each individual should be knowledgeable about when dealing with despondency is what causes it, and how should it be handled.<br/><br/><b><u>Here are some ways you can place in your life to help to combat despondency</u></b><br/><br/><div class='report-shedule'>Feelings of Helplessness:</div><br/>Sometimes we tend to attribute the end result ( success or failure), entirely to the work we put in, which is referred to as having Internal locus of control. In such a case our performance and grades in an exam is the direct result of our hard work and preparation alone.<br/><br/>When we tend to attribute the end result entirely to outside influences like luck, fate, destiny, timing, other people or some type of divine intervention, it is referred to as External locus of control. In such a case our performance and grades in an exam is the result of luck or stars being in our favour.<br/><br/>Being aware of our beliefs and identifying our locus of control can help us take steps to deal with it. <br/><br/>If you have an external locus of control, you may not see the connection between study and grades.<br/>You may become anxious because you cannot predict the outcome of a test. Though it is true that you cannot control external factors and events, there is still a very important factor which is a huge predictor of your success which is well within your control, and that is - the amount of effort and hard work you can put in to ensure that you have prepared yourselves in the best possible way you can to help you perform your best in the exam or test.<br/><br/>If your locus of control is internal, you may feel temporarily helpless in a testing situation when you feel that irrespective of the amount of time you have spent studying the subject, it might still be inadequate to help you achieve your expected level of performance and success in the test.<br/><br/>Once again knowing that you have done everything you can to prepare for the test will help you be more self assured and keep anxious thoughts at bay.<br/><br/>Having a study schedule in place, sticking to it, and making efficient use of your time will ensure that your exam preparation stays on track.<br/><br/><div class='report-shedule'> Never give up:</div><br/>Never give into your struggles and problems you know can destroy a person sense of reality but, if you work hard in addressing the situation and also adding faith, courage, self-discipline, hope and self-motivation to the equation, you can rebuild and strengthen your entire being. So, fight to excel beyond all odds and negative forces that might come against you. The sky's the limit, once you believe that you are an overcomer, you can and will overcome anything.<br/><br/>Talk to your parents, friends, teachers or a trusted counselor to build hope if you think, you are unable to do it on your own.<br/><br/><div class='report-shedule'>Aim for excellence not perfection:</div><br/>Also, keeping in mind that it is excellence that you are aiming at and not perfection will make your expectations realistic.<br/><br/><div class='report-shedule'>Aim for small wins as they count in making big:</div><br/>One of the things we can do when we lost hope is aiming for small wins. We usually discount small wins - like minor improvement in marks, small nod from your teacher when you attempted to answer a question or a quick pat from your friend. In our quest to make big we often forget to appreciate and celebrate small wins.<br/><br/><b>The small wins count BIG if we celebrate them!</b><br/><br/><ul><li>When we celebrate the small wins, we set ourselves up for the next level.</li><li>When we celebrate the small wins, we let God know that we are thankful for the blessings.</li><li>When we celebrate the small wins, we let our faith shine.</li><li>When we celebrate the small wins, we build our trust in God.</li><li>When we celebrate the small wins, we let God know that we are ready for more because we are aware of the process.</li></ul><br/>Take out a pen and paper and write down all of your small wins – right NOW! See if you can come up with 5-10 of them and I bet by the end of that list you’ll feel much better about your circumstances. Each win is proof that something is growing. It might take more time than you’d like, but keep at it.<br/><br/>Small wins count when you intentionally acknowledge them."
719 },
720 {
721 "description" : "Time management",
722 "score" : NumberInt(2),
723 "range" : "Normal or average level",
724 "ip_title" : "Time management",
725 "result" : "You have excellent time management skills that help you complete your tasks well within deadlines and also maintain the quality of your performance. You organize your studies according to routines and schedules and make sure you stick to them.",
726 "text" : "Time management skills are an essential part of preparing well for exams and ensuring good performance and grades. This involves consistent planning, sticking to daily, weekly and monthly schedules and being consistent in one’s efforts towards attainment of goals.",
727 "ip_message" : "Time is your most precious resource. So, it is important that you manage it well. It is sometimes about making tough choices, but they are very doable.<br/><br/>By taking the time to arrange your priorities, you can give yourself the best chance of staying on track and organized during the exam period, which in turn can help reduce stress levels, something that can be the difference between success and failure at exams.<br/><br/><div class='report-shedule'>Arrange your priorities:</div><br/>First step is to to list absolutely everything that you have to do.Arrange it in the order of priority. Make a note of how much time each priority will take out of your schedule.<br/><br/><br/><div class='report-shedule'>Create a time table</div><br/>Taking the time to schedule, plan and think about your tasks on hand is crucial for good time management.<br/><br/>Add the list of priorities to the time table . Also, think about when you are most alert, so that you can plan your study periods around these times. Some people work best in the mornings, and others, at night. If you’re unsure when you work best, try studying at different times of the day to see which suits you and your body clock best.<br/><br/><div class='report-shedule'>Be flexible but realistic</div><br/>Schedule study sessions in 2, 30-minute to 1-hour blocks and be sure to take short 5- to 10-minute breaks in between. When you take breaks, you allow your mind to rest, revitalize and be ready for more learning. Also try altering a difficult topic with easy one. If all the subjects or topics are really difficult for you, then shorter study sessions will work better.<br/><br/>Things often take longer than expected. So, allow a little extra time in case you spend longer on a task than you thought you would.<br/> <br/><div class='report-shedule'>Work your plan and plan your work again</div><br/>Constantly reviewing and re-assessing your schedule can help you to recognize whether you need to make any changes in order to help you complete any tasks and also have time to relax and spend time with friends and family.<br/><br/><div class='report-shedule'>Avoid distractions</div><br/><div class='report-shedule'>1.Turn off Internet access:</div><br/>Choose to study offline as much as possible. There are way too many distractions that are only a click away. If you need to access certain online resources, then download all of the necessary information at the start of your session before you turn off your Internet access.<br/><br/><div class='report-shedule'>2. Put your phone on silent mode:</div><br/>At the start of your study session—you put your phone on silent mode and place it far away from you. Preferably, you should place it at the other end of the room.<br/><br/><div class='report-shedule'>3. Take a deep breath when you’re about to get distracted.</div><br/>Distractions come in waves. The urge to watch TV, clear your room or check your phone attacks you suddenly—and it can often be overwhelming.<br/><br/>But these intense urges only last for a short while. If you’re able to resist that initial wave, you’ll be able to carry on studying instead of succumbing to temptation.<br/>Here’s how to fight off the urge when it hits you:<br/><br/><b> Close your eyes. Breathe in for two seconds, then breathe out for two seconds. If the urge still persists, repeat until it goes away.</b><br/><br/>Using this simple technique, you’ll spend four to eight seconds breathing deeply, after which you’ll get back to work. If you don’t use this technique, you’ll probably end up getting distracted for 15 minutes, or even longer."
728 },
729 {
730 "description" : "Worry about results",
731 "score" : NumberInt(1),
732 "range" : "Comfortably low",
733 "ip_title" : "Worry about results",
734 "result" : "You are aware of your strengths and believe in them. Though you give exams their due importance, you also believe that your exam results are not the single most determinant of your success. You are confident that you will utilize all the opportunities that you will keep getting in the future to prove yourself and succeed. You know that your parents and well wishers care more about you than about your results.",
735 "text" : "Anxiety about results involves feelings of nervousness, uneasiness, and excessive concern regarding exam results. It manifests itself as experiencing obsessive thoughts about results that pose a major challenge for the student.",
736 "ip_message" : "Will I pass? Will I get into the course I want or my parents or teachers expect? Will everything work out?<br/><br/>Everyone who takes exams feels anxious about the results.<br/><br/>Experiencing a certain amount of worry is completely normal, but if you’re finding yourself constantly thinking about results, we have a few little bits of advice that might help.<br/><br/><b><u>Techniques to overcome worrying about results:</u></b><br/><br/>This is what you can consider to keep yourself from going over the edge:<br/><br/><div class='report-shedule'>Breathe </div><br/>When you catch yourself thinking obsessively about results and fear starts to take over, sit down and breathe deeply.<br/><br/>Talk to yourself to relax – Talk as if you would talk to a 2 year old, in a sweet and lovable manner. “OK! Calm down…you’ll be alright.†– is one of the things you can tell yourself.<br/><br/><i>You can find multiple breathing techniques available for free in Happy being app available on android and iOS, relax module. </i><br/><br/><div class='report-shedule'>Talk to your friends </div><br/>Sharing.. defuses fear. Even if all of you might be sailing in the same boat, talking about how you feel might make you feel better. Some of us can confide in our parents.<br/><br/> If the feelings of fear and anxiety last longer, please consider talking to a counselor. It will not only help you lighten your head but also give you clarity about what exactly is bothering you and help you deal with it.<br/><br/><div class='report-shedule'>Write it down</div><br/>Writing your fears down on paper helps you to identify them, see them objectively and give vent to your feelings instead of holding them back and thereby allowing them to keep controlling you.<br/><br/><div class='report-shedule'>Have a Plan B</div><br/>Take half an hour to sit by yourself, with no distractions, and have a hard think about your results. Take yourself through how you’d feel if you pass, and maybe get into the course you want. Allow yourself time to savour this positive feeling without allowing any negative thoughts to get through. <br/><br/>Then think about what would happen if results don’t go so well. Don’t beat yourself up – no “I should have worked harderâ€. What’s really the worst that can happen? It might take you a little longer to get to where you want to be in life, but with perseverance you’ll still get there. Universities can still let you in, even if you didn’t fully achieve the grades they asked for. And Clearing is getting bigger each year, with more universities and more courses becoming available.<br/><br/>Do all this in a clean, peaceful environment, while taking deep breaths. Results can seem overwhelming at times, and if you really sit down and take a moment to ponder on it, you’ll see it isn’t the end of the world if they don’t go the way you thought it would. <br/><br/>You can take our Success scheduler assessment post you have completed the exams to get your personalised career guidance.<br/><br/> <b class='report-shedule'>“This too shall pass†</b>– Although today seems very tough, 10 years down the line, you will look back and smile at this day. Ask friends, seniors or elders who have been in your position about their experience to re-affirm that this shall pass too."
737 },
738 {
739 "description" : "Health & Fitness ",
740 "score" : NaN,
741 "range" : "",
742 "ip_title" : "Health care",
743 "result" : "Your current habits relating to food, sleep and exercise seem to be inadequate in maintaining sufficient energy levels to work and perform to the best of your ability. You may tend to often feel tired during the day. Daily exercise may not be a top priority for you. You may not be setting time apart in your daily schedule for some kind of physical activity. You may not be eating healthy enough or may be skipping meals regularly. ",
744 "text" : "Following good healthy practices regarding food, relaxation, sleep and exercise is crucial for optimum performance and success. ",
745 "ip_message" : "When you are in the middle of an exam period, or even study leave or revision time, your focus is usually very much on your work.<br/>It can feel like a waste of valuable study time and effort to spend any time or energy on shopping for food, or cooking, or even sleeping, never mind seeing friends.<br/><br/><b><u>Here are some ways to take care of yourself during this competitive times:</u></b><br/><br/><div class='report-shedule'>Have a balanced diet</div><br/>To manage your exams, you will need to eat a well balanced diet that is reasonably healthy.<br/>Do not be tempted to skip meals, or survive on chips or pizza for a fortnight. Your body and your mind will not thank you for it, and you will find it harder to work. You may even make yourself ill.<br/><br/> Eat healthy. Eat right during regular intervals. Hydrate yourself well with a minimum of 4 litres of water. This will ensure that you have sufficient energy levels to work and perform.<br/><br/><div class='report-shedule'>Sleeping</div><br/>It is important to get enough sleep. Revising late into night will not help you the next day, even if you have an exam.<br/><br/>Allot sufficient time to prepare well ahead of your exams so that you don’t have to spend sleepless nights catching up on the portions the previous night of the exam.<br/><br/>Set yourself a time at which you always stop work—9pm is probably late enough for most people—and be rigid about it. That will give you enough time to relax before you want to go to bed.<br/>Have a bath, go and visit friends, read or watch television or check your social media, whatever you like to do, but make sure that you have time to relax and unwind a bit, and do something other than working/studying.<br/><br/><div class='report-shedule'>Exercise</div><br/>It can be tempting to decide that you have no time to exercise during exam periods.<br/><br/>Try to do at least some exercise each day, even if it is only taking a brisk walk. This will not only help your brain and blood flow, make you feel much calmer and thus will also give you a break. This is a good thing when you are working hard, and can also wake you up and re-energise you if you are struggling to concentrate.<br/><br/><div class='report-shedule'>Socialising</div><br/>We are not suggesting that you should be spending every evening socialising or spending too much on social media during your study break or exam period.<br/><br/>But, it’s a mistake to cancel your social life during exams.<br/>Everyone needs some ‘down time’. Find out the best way for you feel relaxed, rejuvenated and ready to get going again the next day. Be it watching a movie, hanging around with friends or spending quiet time. Remember to have re-charge time and make sure you spend most of the charged time, on studying."
746 },
747 {
748 "description" : "Stress Management",
749 "score" : NumberInt(2),
750 "range" : "Normal or average level",
751 "ip_title" : "Stress management",
752 "result" : "You seem to be following effective stress management techniques to handle stress and pressure. You are not overwhelmed by the pressure to work and perform in order to achieve your goals. The demands of the situation help you remain mentally alert and active to keep performing your best. ",
753 "text" : "Inability to handle stress and pressure is detrimental to a student’s academic performance and success. Effective stress management techniques help to alleviate stress and improve academic performance and results.",
754 "ip_message" : "Every student who aims to become a high-achiever will experience exam stress. It’s an unavoidable part of student life that can be a tough nut to crack. Remember, stress exists for a reason and you can choose to let it be your downfall or use it to drive you to improve your work. The first step is by identifying symptoms of stress.<br/><br/><div class='report-shedule'>Emotional symptoms of stress include:</div><br/><ul><li>Becoming easily agitated, frustrated and moody</li><li>Feeling overwhelmed, like you are losing control or need to take control</li><li>Having difficulty relaxing and quieting your mind</li><li>Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed</li><li>Avoiding others</li></ul><br/><br/><div class='report-shedule'>Physical symptoms of stress include:</div><br/><ul><li>Low energy</li><li>Headaches</li><li>Upset stomach, including diarrhoea, constipation, and nausea</li><li>Aches, pains, and tense muscles</li><li>Chest pain and rapid heartbeat</li><li>Inability to sleep</li><li>Frequent colds and infections</li><li>Loss of sexual desire and/or ability</li><li>Nervousness and shaking, ringing in the ear</li><li>Cold or sweaty hands and feet</li><li>Excess sweating</li><li>Dry mouth and difficulty swallowing</li><li>Clenched jaw and grinding teeth</li></ul>It’s important to make time to relax and rejuvenate during this high stress times.<br/><br/><b><u>Here are few things you can do to reduce your stress:</u></b><br/><br/><div class='report-shedule'>Deep breathing</div><br/>Stand up and breathe deeply into your tummy ten times. Imagine you are filling up a balloon as you breathe in through your nose, and deflating it as you breathe out through your mouth. It helps to put your hand gently over your tummy button and feel as your tummy pushes it out and then brings it back in as you breathe the air out.<br/><br/><div class='report-shedule'> Listen to music</div><br/>Music has the power to transform your mood. If you feel the tensions rising, stick on a little classical music to transport you to a higher plane or plug into your favourite song to transport you to good times and happy memories.<br/><br/>Listening to soothing music can lower blood pressure, heart rate and anxiety.<br/>If you want to let off steam and get rid of pent up anger, stick on some rock or pop really loudly and belt out the song at the top of your voice.<br/><br/><div class='report-shedule'>Meditate:</div><br/>Meditation is one of the most effective ways to take a break and see your stress from a different perspective. Practicing meditation is another way to maintain focus while improving both mental and physical health to reduce pre-exam stress.<br/><br/><i>Happy being app available both in iOS and android, offers customised guided meditation techniques to help overcome stress, focus better and perform well in exams.</i>"
755 }
756 ]
757 ],
758 "report_title" : "Happy Exams Report",
759 "report_content" : "",
760 "happy_exams_score" : NaN,
761 "report_ip_title" : "<b>Detailed Report:</b>",
762 "report_ip_content" : "<b>Detailed Report:</b>",
763 "version" : NumberInt(1),
764 "tips" : "The following chart lists all the parameters that have been addressed in the assessment and pointers have been given that will help you overcome challenges you might be facing in the corresponding areas."
765 }
766 }
767}