Dissociation And Exams!

[SwordsPandaGirl]

I can't seem to focus on anything, especially revision. I keep trying to push through this 'haze' or as I call it a 'cloud' but with no luck! It keeps getting worse and makes me feel like im not even present. Its worrying me so much as I have exams (my first one is tomorrow! ) but no matter how much I try I cant keep my focus or retain as much as I should! Any help/suggestions would be reallly helpful right now and I would appreciate it loads!!!
Thanks im really stressed out right now and even writing this out has been difficult!!! I can't think straight :( or at all!! Its so frustrating!

 

[digger]

Is your school/college aware of your PTSD? Have they given you any allowance for it?

 

[J_trustno1]

First of all take a deep breath. Now let me tell you what I have tried to focus during exams:

1. If it is day time there, go for a short walk to distract yourself, or do something active i.e. jumping around or doing some aerobics exercises will help because it will use some of your stored energy.

2. Take enough breaks while you are studying. Do NOT study the same topic for your paper over and over again because you will be frustrated! Break it into different chunks, practice past exams and find out what exactly you are weak at. What topic needs focusing and study for that. Then move on to the next topic. Do not study continuously for hours n hours without taking a break. Take a short break (2-3 mins) after 20 mins of study. Break your 1 hr study session into 20 min slots and take a 2-3 min break within each one. AFter the hour of studying, take a longer break which can be 5-10 mins long. You can do anything in this time. Drink tea, eat something, or even some dance. Whatever that pleases you but do not go near tv or your cell phone because you will be distracted and will procrastinate, I know this because I have done it many times myself.

3. After one hour into that first topic, a break and then start with a different topic. This will let your mind feel refreshed not bored.

4. Drink plenty of water to keep yourself hydrated. Remember our brain is ~71 % water so we need enough fuel to let it work.

5. Do NOT starve yourself. Eat some healthy carbs because they help us provide enough energy when we are using our mental energy. Note: we need carbohydrates to focus and understand. So cut down on junk but eat good healthy foods.

6. Sleep. I struggled with this one myself because I could hardly sleep 30 mins before my final. I wish I could give you a healthy tip on this one. But DO NOT follow what I have said about sleep. Try getting some sleep whenever you feel the need of it. Maybe a midday nap could help because our endogenous clock screws up in anxiety so just get sleep whenever you can but do set an alarm on so you can study to the maximum.


Lastly, all the best for your exams. Oh,, one more thing, have a shower it also helps. I washed my head with cold water (for only 1-2 mins during exams) to calm me down you don't have to.

 

[Deleted member 26314]

I haven't gone through exams yet, but this is one of my worries. My therapist has told me to make sure that my college knows about my PTSD symptoms, that way I will be allowed extra time when it comes to sitting the exam. As for studying and such, follow what jess_trustno1 said. Take breaks, sleep as much as you need to and keep hydrated. That goes for everyone who is studying anything really, but maybe take more frequent breaks and find out what you need to focus on and focus on that (still taking breaks and sleeping when you need to).

Good luck with exams, I hope they go well for you.

 

[Deleted member 1860]

@Katarina19,
Are you in the USA? I'm just curious if you're aware that getting accommodations for PTSD is a bit more involved than just telling your school that you have PTSD. Your doctor has to write a letter (or fill out a form if your school has one) indicating which accommodations you are requesting and why you need each accommodation. I say this as it takes a bit of time to get all of this in place. But, once you have all of your ducks in a row, it is really helpful.

 

[Lady of Longbourn]

Have you tried taking your exams in a testing center?

 

[Deleted member 26314]

Solara, I am not in the USA. I was encouraged by my therapist to talk to my college and find out the nessecary things in order to be allowed extra time. I didn't say that talking to her school/college would make everything better, but at least then she could talk to them and find out what she needed to do/get. My college has also said that if I need it I can ask for extra tutoring lessons from free tutors before exams to go over the things I need (which I am assuming is available to all students, provided there are free tutors).
I know the proceedures, I've done them and I'm on my way to getting extra time in exams as well as sitting my exams in a classroom by myself (with a supervisory person, forgotten what they're called).

 

[Lady of Longbourn]

@Katarina19 I don't know about there but in the US there is actually more to it then extra time on exams. I know exams are what we are talking about but if you are also struggling with other parts of the class then of course the exam gets harder and more chances for anxiety.

You can also get; extended deadlines, relaxed absences, breaks etc.

 

[Deleted member 26314]

I know exams are what we are talking about but if you are also struggling with other parts of the class then of course the exam gets harder and more chances for anxiety.

Yes, here in the UK you can get pretty much anything. Like you said, extended deadlines etc. This was a major one for me back in secondary school, I managed to get a good grade in my Graphic Design coursework because I was allowed a couple weeks extra to do it (because I was so slow with dissociating and depressive episodes).

 

[Ice_Fire]

Hi, wow this thread is so me right now! I have exams at the moment too (I'm at uni in the UK). I've nothing all that useful to say except echo what's already been said. Talking to your school/college can really help, for example, I get to take my exams in a small room instead of the exam hall due to hypervigilence making me jump at every movement of other students, so I basically don't get anything done.

 

[SwordsPandaGirl]

Sorry for my late reply. I did read all your wonderful posts though!

@digger No my school doesn't know about my PTSD. Up until very recently I hadn't told anyone about my trauma and everything was very much a secret.

@jess_trustno1 thank you for your wonderful advice! I am taking breaks like you said and trying my best not to stress out as much (as hard as i find this lol). I'm sorry to hear you have sleep problems, I have them too but I have been given sleeping pills so this should help. Thank you for the luck!

@Katarina19 thank you for the advice and the good luck =)

@Ayesha What is a testing centre?

@Ice_Fire I'm at uni in the UK too :) nice to see a fellow Brit =) I'm glad they've helped you sort out exam arrangements. My uni currently isn't aware of my PTSD like I said above my traumas have been secret up until recently. I only gained the courage to seek help from therapy December 2013 and am very knew to this (although I have technically been suffering from PTSD a lot longer). Good luck on your exams.

Thank you everyone for your wonderful replies. It has helped me loads and I will continue to use it throughout this exam period. As for the exam I had today....I feel that could have gone better! lol

 

[Ice_Fire]

Hi hun,

Yeah I understand the keeping it a secret stuff, especially up until being able to live independently. Massive well done for starting up therapy though, that's the big step!

You'll have done okay on your exam today I'm sure. Either way, it's done now, focus on the next one. How many more do you have?

It's a huge thing to do, but next semester I'd go to your therapist, get her to write a little note of your PTSD diagnosis and access the disability services at uni. It's confidential and it levels the playing field, making all the work you do be recognised as being the same value as those who are not having to deal with outside problems whilst doing their degree. As my tutor said, "it's not a cop-out, it's simply levelling the playing field, making sure you're not at a disadvantage compared to other students".

Good luck with your remaining exams! I'm at Edinburgh uni by the way.