MENTAL FITNESS FOR EXAMINATION DURING COVID-19

MENTAL
FITNESS FOR
EXAMINATION

DURING
COVID-19

Counseling and Career Services Centre
International Islamic University Malaysia

@ccsciium

1. Towards Better Well-Being 3
2. Get to Know Mental Health 3
3. Covid-19: How Does It Make Us Vulnerable? 4
4. Do you KNOW? 5
5. Tips to Maintain Positive Mental Wellness 6
6. Getting to Know the Symptoms of Test Anxiety 7
8
7. Westside Test Anxiety Scale 9
11
8. TIPS on Overcoming Test Anxiety 12
9. Spiritual Coping/Duá
10. What to Do If you Have Been Diagnosed with Covid-19 during 13

Final Examination Period? 17
11. Get to Know your Counsellor/Psychology Officer/Clinical 18
19
Psychologist 21
12. Set an Appointment via IIUM Student Portal (i-maluum) 22
13. IIUM Mental Health Support Resources
14. Reach Out to External Support Services
15. A Note from Me on Learning Fatigue & Burnout
16. International Self-Care Foundation

@ccsciium

Well-being describes a state of
overall mental and physical health,
strength, resilience and fitness to
function well at study, work and
personally.

Various studies have confirmed there is a

positive relationship between emotional and

psychological well-being and

academic  achievement. In general students

with higher levels of psychological and

emotional  well-being  also show higher levels

of academic achievement.

According to the World Health
Organization (WHO), mental health is "a

state of well-being in which the
individual realizes his or her own
abilities, can cope with the normal
stresses of life, can work productively
and fruitfully, and is able to make a
contribution to his or her community".

@ccsciium 3

Inducing a potential degree of Lockdown and new norms
fear, worry and concern in the could put people into
population at large and among loneliness in isolation,

certain groups in particular, despair and towards an
such as older adults, care uncertain future and serious
providers and people with
social and financial
underlying health conditions. adjustments.

Death cases could The pandemic hits
cause despair and economy badly and
bereavement for some industries have to
losing loved person. shut down. More people
losing jobs and income.

New norms in
studying/working demanding
new skills and competencies
which may cause new struggle

to maintain performance.

@ccsciium 4

Stress
Grief
Anxiety
Depression

All of the above could be
examples of negative effects

on your mental health.
Prolonged issues and poor
coping may lead to serious

mental illness.

DO YOU KNOW?

It is ok NOT to be OKAY! Life issues could be challenging sometimes like
a dark cloud before a storm, but you need to be more resilient, learn
how to cope effectively and hold a strong believe that a beautiful
rainbow will soon appear.

Sadly, poor coping may lead to unwanted mental illness. In a nutshell,
mental illness does not develop overnight!

@ccsciium 5

Learn Coping Strategies

Learn how to cope or manage negative
thoughts and focus on positive things.
You may do some readings on
it or consult with professionals.

Get Enough Sleep Meditation & Spirituality

We need to have at least 7-9 Empowering your spirituality could
hours of quality sleep to stay offer strong coping strategies.
healthy and fit. Quality sleep Meditation could help improve
will boost positive physiology your mind to feel your
state. presence and be more focused.

Exercise Regularly Eat Healthy

Stress can cause our muscles Our body needs good
to become tensed. Effective nutrients to stay healthy to
and consistent exercises can fight any diseases.
relax our muscles and
promote healthy mind and Interacting With Others
body. During the lockdown, we
can be more creative by taking Interacting with others may allow
up interesting indoor us to share our thoughts and
activities. feelings which may eventually
receive necessary social
Brain Exercise support. Of course, create or
find trusted circle!
Playing games, doing problem
solving quizzes or any Acquire new skills
activities that challenge your
intelligence will definitely Learning new skills will definitely
make you fit mentally. make you more competent and
gain positive personal growth.

Humor

Don’t be so serious! Find
something that offers
happiness and laughter. It’s worth to be
engaged in something that has positive
vibes .

@ccsciium 6

Physical symptoms

Sweating
Shaking
Rapid heartbeat
Dry mouth
Fainting
Nausea
Shortness of breath

Emotional symptoms

Depression
Low self-esteem

Anger
Feeling of hopelessness

Distress
Feelings of inadequacy

Cognitive Symptoms

Fidgeting
Outright avoidance of testing situations

Forgetfulness
Self-doubt

Negative self-talk

@ccsciium 7

Note: Kindly seek professional assistance if your scoring brings a concern 8
@ccsciium

Coping with exam anxiety (Online version)

Before the exams

You are naturally anxious before the exams get underway, and the stress only
increases as the Big Day gets nearer. These feelings can be managed and proper
planning can help.

Preparation before exam

Set aside plenty of time for revision. Make a timetable that is efficient for
you.

Actively use your notes – include coloured pens, short notes, drawing etc.

Plan your break time – do alternative activities in between your study time.
It can refresh your energy and increase your focus.

Eat healthily. Consuming more nutritious food will increase your brain
energy and boost your memory retention.

Observe your sleeping pattern. Avoid caffeine intake if you are having
difficulties to sleep. Plan your sleeping schedule to ensure quality sleep.

Do not panic the night before

Relax. Learn to practice deep breathing and meditation. Recite zikir and
prayers before sleeping.

Use humour to help you beat negative thoughts. Read a book or comic,
watch an amusing series or think of your favourite jokes.

Do your best to be well prepared – keep all the documents and tools
needed for the exam at the right place.

Set the alarm. Wake up early so you have time to prepare yourself.

@ccsciium 9

Coping with exam anxiety (Online version)

How to avoid panic attacks during the exam

Make yourself comfortable.

Turn on music or quranic recitation to sooth your feeling if you
prefer having soft music at the background.

Find a comfortable place with high internet connectivity to attend
the online exam.

Take time to read through all the instructions and questions
carefully.

Decide whether you want to do the “easy” or “difficult” questions
first.

Manage your time. Keep an eye on your watch so that you allow
enough time for your final answer.

Avoid perfectionism. It is good to check spelling and punctuation
but no one is expecting perfection.

If you feel the panic is getting worse – stop and relax. Do deep
breathing, light muscle relaxation stretches and drink some water.
Then continue.

Recite your prayer before submitting the answer scripts.

@ccsciium 10

‫ َو َﺷ َﻤﺎ َﺗ ِﺔ ا ْﻷَ ْﻋ َﺪا ِء‬،‫ َو ُﺳﻮ ِء ا ْﻟ َﻘ َﻀﺎ ِء‬،‫ َو َد َر ِك اﻟ ﱠﺸ َﻘﺎ ِء‬،‫اﻟﻠﱠ ُﻬ ﱠﻢ ِإﻧﱢﻲ أَ ُﻋﻮ ُذ ﺑِ َﻚ ِﻣ ْﻦ َﺟ ْﻬ ِﺪ ا ْﻟ َﺒ َﻼ ِء‬

Allahumma inni a’uzu bika min jahdil-bala’, wa darki shaqa’, wa su’il-qadha’, wa
’shamatatil-a’da

O Allah, I seek refuge in You from severe calamity, from misery to fall upon me,
from misfortune in the decree, and from the joys of the enem

(Sahih Al-Bukhari)

‫ِﻣ ْﻦ‬ ‫ﺑِ َﻚ‬ ‫ِ َﻣوا ْْﻟﻦ ُﺒا ْﻟْﺨ َﻬِﻞ ﱢﻢ َوأََواُﻋ ْﻟﻮ َﺤ ُذ َﺰﺑِ ِن َﻚَوأَ ِﻣُﻋ ْﻮﻦ ُذ َﻏﺑِ َﻠ َﺒَﻚِﺔ ِاﻣﻟ ْ ﱠﺪﻦ ْﻳا ْﻟِﻦ َﻌ َو ْﺠ َﻗِﺰ ْﻬ َو ِﺮا ْﻟاﻟﻜَ ﱢﺮ َ َﺟﺎﺲ ِلَوأَ ُﻋﻮ ُذ‬ ‫أَ ُﻋﻮ ُذ ﺑِ َﻚ‬ ‫ِإﻧﱢﻲ‬ ‫اﻟ ﱠﻠ ُﻬ ﱠﻢ‬
‫ا ْﻟﺠُ ْﺒ ِﻦ‬

Allahumma inni a'udzubika minal hammi wal hazan, wa a'udzubika minal 'ajzi
wal kasali, wa a'udzubika minal jubni wal bukhli, wa a'udzubika min gholabatid

dayni wa qohrir rijaal

O Allah I seek protection from worries and sadness and I seek protection from
weakness and laziness and I seek protection from miserliness and cowardliness

and I seek protection from overpowering debts and being overpowered by
people.

(HR. Abu Dawud and Al-Baihaqi, from Abu Sa'id)

‫َر ﱢب ا ْﺷ َﺮ ْح ﻟِﻲ َﺻ ْﺪ ِري َو َﻳ ﱢﺴ ْﺮ ﻟِﻲ أَ ْﻣ ِﺮي َوا ْﺣﻠُ ْﻞ ُﻋ ْﻘ َﺪ ًة ﱢﻣﻦ ﻟﱢ َﺴﺎﻧِﻲ َﻳ ْﻔ َﻘ ُﻬﻮا َﻗ ْﻮﻟِﻲ‬

Rabbi-shrah li sodri, wa yassir li amri, wahlul uqdatan min lisani yafqohu qawli

Lord, lift up my heart and ease my task for me. Remove the impediment from
my tongue so that they may understand my speech.

(Surah Taha, 20:25-28)

‫اﻟﻠ ُﻬ ﱠﻢ ﻻ َﺳ ْﻬ َﻞ إﻻ َﻣﺎ َﺟ َﻌﻠ َﺘ ُﻪ َﺳ ْﻬﻼ َو أﻧ َﺖ َﺗ ْﺠ َﻌ ُﻞ اﻟﺤ ْﺰ َن إذا ِﺷ ْﺌ َﺖ َﺳ ْﻬﻼ‬

Allahumma la sahla illa ma ja’altahu sahla, wa ’anta taj-alul hazna idha shi’ta sahla

“O Allah! There is nothing easy except what You make easy, and You make the
difficult easy if it is Your Will”.

(Ibn Hibban 327, Ibn As-Sunni 351)

@ccsciium 11

Academic process: 12

Be calm, relax and take a deep breath.

Get further information from the medical officer about your status.

Get official document from the respective clinic or hospital about your
status.

Inform and provide documentation to IHWC on your health status (if you
are staying off campus).

If you are not fit to sit for final exam, you may liaise with IHWC to apply
for special examination (the following semester). IHWC will prepare the
process accordingly.

You are advised to notify the respective lecturer or Deputy Dean Student
Affairs of your Kulliyyah regarding your condition and request for special
examination.

Mental health condition:

Accept the result of Covid-19 with an open heart.

Avoid focusing on negative side of Covid-19 as it will weaken your immune
system and further health complication will trigger.

Remain calm and have faith. Focus on the mind-set of “I will be cured”,
InshaAllah.

Follow all the SOP accordingly to avoid infecting other people at your
surroundings.

Be prepared mentally, emotionally and psychologically if you will be
transferred to a quarantine centre.

Plan and apply appropriate coping strategies including reframing of
thoughts, reading, writing, watching motivational videos, meditation and
etc. Do reach out to professionals for emotional supports if you require
one.

@ccsciium

Br. Saiful Redza Mohamed
Registered Counsellor (Senior)/ Covering
Director
Area of Expertise: Career Development,
Career Counselling, Organizational
Counselling, Personal Development

IIUM Gombak

Saiful Redza

Sr. Nur Syuhada Mohd Munir
Registered Counsellor (Senior)
Area of Expertise: Psychological Trauma for
Adolescents , Crisis Intervention & Crisis Counselling,
Community Support for Disasters Victims

IIUM Gombak
Syuhada Munir

Sr. Khairiah Abdul Razak 13
Clinical Psychologist
Area of Expertise: Psychological Assessment,
Clinical Diagnosis, Psychotherapy

IIUM Gombak
khairiah abdul razak

@ccsciium

Br. Mohd Norhafifi Zolkiaply
Psychology Officer
Area of Expertise: Career Counselling, Youth
and Self-Development, Training and Modules
Development, Multi-Cultural Counselling

IIUM Gombak
MN Hafifi

Sr. Nor Adilah Mohd Nor
Registered Counsellor

Area of Expertise: Career Counselling, Career
Profiling and Assessment, Mental Health and

Counselling
IIUM Gombak
Nor Adilah Mohd Nor

Sr. Nur Masturah Mohamad Arif
Registered Counselor
Area of Expertise: Academic Guidance, Creative
Therapy, Mental Health and Counselling, Grief
and Trauma

IIUM Gombak

Masturah Arif

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Sr. Rina Suryani Ariff
Registered Counsellor (Senior)
Area of Expertise: Academic Guidance, Mental
Health, Grief & Trauma, Multicultural,
Adjustment, Crisis & Intervention

IIUM Kuantan

Sr. Siti Khadijah Mohd Bustaman
Psychology Officer (Senior)
Area of Expertise: Women's Health, Stress &
Hormones, Adjustment

IIUM Kuantan

Sr. Nooraihan Afiqa Airoddin 15
Psychology Officer

Area of Expertise: Academic Guidance, Career
Counselling, Career Profiling
IIUM Kuantan

@ccsciium

Sr. Aina Nadia Mizan
Registered Counselor
Area of Expertise: Counselling,
Mental Health, Guidance and Career
Counselling, Marriage and Family

IIUM Pagoh
Nadia Mizan

Br. Hairunnaja Hj. Najmuddin
Psychology Officer (Senior)

Area of Expertise: Counselling/Psychology from
Islamic Perspective, Career/Education Planning,

Pre-University Students Development

CFS Gambang

Sr. Asniza Mamat 16
Psychology Officer (Senior)
Area of Expertise: Development,
Empowerment, Transformation and
Adolescent Adjustment

CFS Gambang

@ccsciium

Monday - Friday
8.00 am - 5.00 pm

Log on to i-Ma'luum Click MyServices
Student Portal

imaluum.iium.edu.my

Click appointment Click Counseling
and choose your Session

preferable Set appointment
psychology with psychology
officers/counselors/ officers/counselors
clinical psychologist
/clinical
psychologist

Check availability of Ready to chat
psychology officers/ through SKYPE
counselors/clinical (on the schedule
date and time)
psychologist and
select date and time Notify CCSC if u need to
with the "Book Now" reschedule or cancel
the appointment
status
03-6421 4409/
[email protected]

@ccsciium 17

Counselling & Career Services Counseling & Career Services Centre
Department IIUM Gombak Campus

IIUM Kuantan Campus Monday – Friday
8.00 a.m.- 5.00 p.m.
Monday – Friday 03-6421 4409
8.00 a.m.- 5.00 p.m. [email protected]
09-571 6778 ccsciium
[email protected]
Ccsd Kuantan Campus Counseling & Career Services Unit
Centre for Foundation Studies,
Department of Psychiatric & Gambang
Mental Health
Monday – Friday
Sultan Ahmad Shah Medical 8.00 a.m.- 5.00 p.m.
Centre @IIUM 609-570 4333 (ext 3537)
[email protected]
Monday – Friday CFS IIUM Gambang
8.00 a.m.- 5.00 p.m.
09-591 2583 Counseling & Career Services Unit
[email protected] IIUM Pagoh Campus
SASMECIIUM
Sun - Wed - 9.00 a.m. - 4.30 p.m.
Department of Educational Thursday - 9.00 a.m. - 3.00 p.m.
Psychology & Counselling 06 974 2713
Nadia Mizan
Kuliyyah of education @ccsuiiumpagoh

Monday – Friday Psychological Services Unit (PSU)
8.00 a.m.- 5.00 p.m. IIUM Mental Health and
03-64216353
[email protected] Psychosocial Care Team (IMPaCT)

https://flagship.iium.edu.my/eps/
[email protected]

Ilaj wa Irshad (SHAS)

Monday – Friday: Referral Case ONLY
[email protected]/[email protected]

@ccsciium 18

miasamalaysia Mental Illness and Support Association
(MIASA)
@miasa.malaysia Services provided:

Office: 03-7932 1409 Mental Health Assessment and
Operating Hours: Consultation
Monday to Friday Counselling services (individual/group)
(10:00 AM to 5:00 PM) Spiritual Therapy
Crisis team and many more...
*Charges may be applied

for more information - https://miasa.org.my

SOLShealth Sols Health
Services provided:
@solshealth
Mental Health Screening
Office: 018- 900 3247 Early Childhood Intervention
Operating Hours: Family Therapy
Tuesday to Saturday Individual Psychotherapy and many
(9am to 6pm) more...
*Charges may be applied

for more information - www.solshealth.org

Befrienders (Crisis and Suicide Helpline)

Befrienders Kl Services provided:

@befrienderskl Crisis support via phone call
Wellbeing support via email

Helpline: 03-76272929 Outreach and many more...

(24hours) for more information - www.befrienders.org.my

@ccsciium 19

Talian Kasih 15999 Talian KASIH
@taliankasih15999 Services provided:
15999/019-2615999
(24hours) Wellbeing support via phone call
Wellbeing support via WhatsApp
myhealthkkm Outreach and many more...
@myhealthkkm
for more information - www.kpwkm.gov.my

Pusat Kesihatan Mental Masyarakat
(MENTARI)
Services provided:

Psychiatry and Mental Health services
Only available for patients who
undergo treatment from government
hospital
Branches all over Malaysia
*Charges may be applied

for more information - www.infosihat.gov.my

nasomcares The National Autism Society of Malaysia
Services provided:
@nasomcares
Early intervention
03-7832 1928 | Transition programme
603-7831 7928 Assessment and Therapy
Intensive Intervention Program and
many more..
*Charges may be applied

for more information - www.nasom.org.my

@ccsciium 20

"I aim to championing childhood through KinderKaizen;
revolution in education through Sri Aria School; I am a
changemaker . Throughout this journey, I find it interesting that
this whole revolution in education will not happen if we ignore
parenthood, therefore, I believe in #empoweringparenthood -
to make the change holistic".

Early Childhood Practitioner, a Researcher, a Dr. Putri Afzan Maria Zulkifli
Playtologist, a Play Advocator and an ECE
Speaker.
Founder of Kinderkaizen and Sekolah Sri Aria.
Committee of National Alliance of Mental
Health

1 Pause, Breathe & 2Check your intention. Check
Reflect your purpose. Why do you
study? What is this study for?
3 Try not to memorise but
focus on understanding.
It is important, as a human being,
that we BALANCE our basic 4

needs. If we are speaking on the The reason that we check our
most basic developmental needs intention and purpose, is to
reconnect to our body, mind
according to Early Childhood and soul; and to be aware of
Education, it would be: Physical, what is going on in our body.
Mental, Emotional, Social and of The moment you feel different
than the normal YOU, please
course, Spiritual.
reach out.
5

Most importantly is that YOU feel OK.
Exams are not as important as YOU.

Please know that it is ok to fail, as
failure will only make us better.

@ccsciium 21

Source: https://isfglobal.org/what-is-self-care/self-care-infographic/

@ccsciium 22

Thank you for reading! We know time is very challenging for most of us
right now. We appreciate your ideas, suggestions and concerns.
Come share your thoughts with us!
[email protected]

@ccsciium