Actualizing my Intellectual Potential

• I know my sources of stress and my usual reactionsI can foresee stressful circumstances and contexts.

  Rarely Often
• I know when stress can have a positive or negative influence on me.

  Rarely Often
• I know what I feel when I am stressed - excited, enthusiastic, frustrated, angry, aggressive, anxious, panicked, depressed, etc.

  Rarely Often
• I know what images and thoughts come to mind when I am under pressure.

  Rarely Often
• I am aware of the irrational beliefs that are at the source of my stress: if I am not the best, I am worthless; if I make a mistake, it is unforgivable; if I don't understand right away, I will never understand; if I find it difficult, I am incompetent; etc.

  Rarely Often
• I am familiar with my usual defense mechanisms: I deny being stressed, I repress my emotions, I blame others, I pity myself, I minimize the importance of the situation, etc.

  Rarely Often
• I control my thoughts and internal dialogueIn difficult situations, I use encouraging self-talk.

  Rarely Often
• When I take on big challenges, I de-dramatize the stakes.

  Rarely Often
• I have a personal arsenal of positive but realistic alternatives to my defeatist thoughts.

  Rarely Often
• I recognize the positive aspects of my actions; not only my mistakes.

  Rarely Often
• I congratulate myself after confronting a difficulty, regardless of the outcome.

  Rarely Often
• I examine and question my beliefs and values.

  Rarely Often
• I progressively desensitize myself using emotional distancing, de-dramatization and humor.

  Rarely Often
• I view exams as opportunities to perfect my training and as learning experiences.

  Rarely Often
• I view exams as opportunities to validate my skills and have my achievements recognized.

  Rarely Often
• I have full control over my bodyI know several effective ways to relax before, during and after stressful situations.

  Rarely Often
• I know and regularly practice breathing exercises.

  Rarely Often
• In stressful situations, I calm myself by focusing on and controlling my breathing.

  Rarely Often
• In stressful situations, I focus on relaxing my tense muscles.

  Rarely Often
• I know how to relax zones where stress accumulates: hands, face, eyes, nape of the neck, feet.

  Rarely Often
• I know and practice a variety of stretching and flexibility exercises.

  Rarely Often
• I have developed a short routine that can be used discretely during exams, classroom presentations and in team work situations.

  Rarely Often
• I drink sufficient amounts of water when in stressful situations.

  Rarely Often
• I make time to replenish my energy, relax and exercise after stressful situations.

  Rarely Often
• I never infringe upon my regular sleep time.

  Rarely Often
• I avoid or moderate smoking, coffee and alcohol consumption, eating sweets, etc.

  Rarely Often
• I develop my self-regulation skillsI develop learning and problem-solving strategies.

  Rarely Often
• I control my agenda and study environment.

  Rarely Often
• When I study, I arrange it so that I avoid any time pressure.

  Rarely Often
• I choose favorable and pleasant work environments.

  Rarely Often
• I develop a personal support network: classmates, friends and recourse to specialized assistance.

  Rarely Often
• I start preparing for exams at the beginning of the semester.

  Rarely Often

A certain level of stress is conducive to intellectual efforts and learning, but if our stress level is too high for too long it interferes with learning, weakens our motivation and eventually takes a toll on our physical and psychological health. There are many sources of stress: poor organization, poor planning, disorderly time management, not setting priorities, negative thoughts, guilt, and ignorance of the effects of stress itself and of strategies to control it. The times when we're preparing for exams or other end-of-semester work are for many reasons the most stressful according to students. Stress is not inevitable and we can learn to control and reduce it if we attack it at the source.Less stress means more pleasure in learning.