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Teachers, professors, and test consultants can provide valuable information to help you feel prepared. Avoid interacting with people who are anxious before a test. Avoid stimulants such as caffeine and nicotine prior to an exam as these will exacerbate your anxiety. Instead, take a walk around the building and silently talk to yourself, meditate, breathe, and/or pray. Deliberately induce anxiety by saying negative things to yourself and then practice the Anxiety Control Procedure. Sometimes people experiencing intense test anxiety are at increased risk of having a panic attack. Nervousness is a natural reaction to exams. I'm not ready for this test. Exam Stress and Anxiety Management Most students notice some stress and anxiety at the thought of sitting exams. A shower or a bath can help to relieve stress. Do not obsess about running out of time on the test. Which student does not dread the ‘F’ word for ‘failed’? Employers don't just look at your exam scores. Exam anxiety often involves apprehensions of performing at levels below those at which we’d like to perform, or even apprehensions of failure. Tips for the exam itself After the exam A few anxiety reduction techniques. Also, it might be helpful to tell yourself that regardless of your performance on the test you will not be diagnosed with a terminal illness at the end of it. Banish all thoughts of how well or poorly you might be doing on the exam. The data about the identified risk factors for exam anxiety can help medical educators to deeply understand the reasons for exam anxiety. People can experience test anxiety for a number of reasons. Answer: Talk to your advisor, dean, or counselor and try to be as realistic as you can about your options. I have a little ADD (attention deficit disorder) and I am not a fast reader. Although test anxiety might appear right before taking a test, the strategies that we use throughout the whole semester can help us proactively manage our test anxiety before exam season approaches. An exam won't tell you whether you're the most brilliant (or least brilliant) student in your class. If you’ve experienced these symptoms while taking an exam, you may suffer from test anxiety.2, Cognitive Symptoms – racing thoughts, self-comparison to others, difficulty concentrating, blanking out, negative thoughts of past performances, Emotional Symptoms – fear, anger, feeling helpless, guilt, shame, disappointment, Physical Symptoms – nausea, racing heart, excessive sweating, shortness of breath, headache, dizziness, dry mouth, tense muscles. Open your eyes and give yourself a positive, very specific self-talk (i.e., "You're sure to do well. Test anxiety is very common among students! The challenge is to recognise when your anxiety has increased past an optimal level so that it starts to impact your ability to complete the exam - this is a high level of anxiety. They may have procrastinated due to this fear and feel overwhelmed by cramming for a test at the last minute. How to Make Friends in College: I Was Lonely at an Ivy League. Tags: exam nerves, test anxiety, panic attacks, examination stress, school, college, university, driving, grades, pass, fail, performance, management, confidence, relaxed, confident Remind yourself that you don’t know all the material that could possibly appear on the test and nobody else does either. If I fail this exam, I might have to repeat the year. Give yourself practice tests and use them not only to work on your test-taking but also to practice controlling your anxiety level. Neil Shah, from The Stress Management Society provides his best tips on how to handle exam anxiety, while remaining calm and focused: 1. After you graduate you will be judged on your work performance, so you will have plenty of opportunities to distinguish yourself. Possible answers are listed below, but you can also come up with your own. Answer: Almost all students experience this kind of doubt. Answer: At this level of education, everybody is smart, and intelligence is not the primary factor separating top performers from lower ones. 8 Foods that Help with Anxiety and Stress, College Graduation Anxiety: Expert Advice to Help You Navigate the Transition, COVID-19 Pandemic Fuels More Anxiety Dreams, College Anxiety: How to Help an Anxious Student, Tell Me All I Need to Know About Postpartum Depression, 5 Things You Need to Stop Telling Yourself if You Want to Improve Your Mental Health, The Mindfulness Guide for People Too Busy to Meditate, How to Improve Sleep: 5 Ways to Find a Sleep Strategy That Works, Work Anxiety: 10 Tips to Manage Anxiety at Work, What You Need To Know About Cocaine and Crack. Before the Exam: Written by Cecelia Downs UIC’s Academic Center for Excellence 1200 W. Harrison, Chicago, IL 60607, Providence, Rhode Island 02912, USA Therefore, when you encounter a curve ball on the exam, don’t get upset and lose your concentration. It is a physiological condition in which people experience extreme stress, anxiety, and discomfort during and/or before taking a test. If you begin to have negative thoughts, say STOP to yourself and remind yourself of past successes. Some Tips For Coping With Exam Anxiety Don’t stay up late studying the night before an test. And remember: you can always use anxiety control strategies to moderate your anxiety level if it becomes excessive. Test anxiety is a combination of physiological over-arousal, tension and somatic symptoms, along with worry, dread, fear of failure, and catastrophizing, that occur before or during test situations. Also, bring to mind your past successes on exams and remind yourself that the admissions officers know what they’re doing and they have “bet” on your success. If you continue to feel overly anxious, do the following ANXIETY CONTROL PROCEDURE to reduce your tension. Also, your sense of what questions should appear on the test is not going to match perfectly with what the writer of the test had in mind. The key is to put these nerves to positive use. This will help it feel less scary. Most students prefer to carefully work through the questions once rather than rushing through the exam and leaving time at the end for checking. exam anxiety management Lack of sleep and concentration, dizziness, tiredness, headaches, worrying thoughts, frustration, helplessness; these are pretty normal reactions of students to examinations. Maintain a healthy lifestyle. This type of anxiety may be a product of our underestimating our abilities to perform or of the resources we have available to help us to perform to our desired levels on exams. Remind yourself that your understanding of the major concepts will help you guess well on some of the details that you are unable to recall during the test. Test Anxiety Tips According to the ADAA , causes of test anxiety may include a fear of failure, lack of adequate … If you’re taking care of yourself, thinking positively, and allowing yourself to make mistakes along the way, then you are likely to feel more in control when you show up to take a test. Don't give a test the power to define you. Exam anxiety is experienced by many students and may include: excessive worry about upcoming exams; fear of being evaluated; apprehension about the consequences; manageable by following a plan of helpful suggestions Exam anxiety may also intensify after a negative exam experience when confidence has been effected. Most people are spending more time at home over the next few weeks. © 2021 Brown University, Counseling and Psychological Services (CAPS). They attempt to avoid the situation by not showing up to the exam, or may endure it but with extreme fear. Remind yourself of past successes. Symptoms of test anxiety can be observed in your thoughts, emotions, and body. Remind yourself that a certain level of anxiety is actually helpful in performing your best. There is a need to reassess the amount of study material in undergraduate medical curricula and students need to organize their time management skills to cope wit … If you have a learning disability, don’t hesitate to ask for the appropriate test accommodations. This whole procedure should take only about a minute and it's well worth the time. and anxiety can have some of the same symptoms. You’re doing the best you can.") Check the time periodically, but avoid checking too frequently, as this will only distract you and make you more anxious. Anxiety is inevitable, but it’s important to keep anxiety manageable. If you're unsure of the answer, guess and move on. Consider today how you can gain back control of your future and perform well on an upcoming test. Test anxiety is a type of performance anxiety, because there is pressure to do well in a specific situation. So if you don't do as well as you'd hoped, try to keep things in perspective. Some standardized examinations allow you to cancel your score, but not all do. If you recognise any of these feelings, or are worried that exam pressure is taking over your life, you are not alone, and there are things you can do: On the day of the exam, avoid negative thoughts and try to say positive things out loud, such as “I can do this,” or, “Everything will be ok.” First of all, it is an approach that focuses on the exam and focuses on questions, helps in organizing thoughts, gathering attention, preventing negative thinking and frustration, helps success by developing a sense of control, and plays an important role in performing real performance. Prepare and Practice – Many people don’t begin to prepare for a test in adequate time because the fear of failure is overwhelming to them. Avoid substances that increase anxiety: caffeine, sugar, nicotine and cannabis. Anxiety Management. This information is not designed to replace a physician's independent judgment about the appropriateness or risks of a procedure for a given patient. A four hour exam is not my cup of tea. Get to the test site a little early, but try to avoid talking with other students right before the exam. Use of this website is conditional upon your acceptance of our User Agreement. How can we proactively manage test anxiety before exam season begins? Do not over study. Moving your body can help rid you of some of the nervous energy you are experiencing. Some students, however, will experience a degree of stress and anxiety that is consuming. Test anxiety is the feeling of nervousness and distress you experience before or during an exam. 10 quick ways to help eliminate exam stress. (For example, many successful medical professionals have a few academic struggles in their past.) Sleep well and eat healthily. Put things in perspective. If you experience intense panic the day of a test, you can also ask a test examiner if there is an option to have the test canceled. A collection of resources, links and documents aimed at helping with the management of exam and assessment stress and anxiety. Choose your answers to the questions and click 'Next' to see the next set of questions. (Their anxieties may increase your own.) Still, you can do your best to get some “mileage” out of what you do know. I used to think I was smart, but now I'm no longer sure. If you often have trouble sleeping, consult your physician. Exam Anxiety Tips Many of the exam anxiety tips will need to be implemented well before the exam so that you are able to gain the full benefit of these exam anxiety management tips. Their fears can manifest in physical symptoms such as difficulty sleeping, headaches, breathless and they may feel their focus is impaired. It's hard to guess accurately, and thinking about your score will only increase your anxiety. (Self-Assessment), Anxiety Medications for Teens: Treatment Options for Your Child, College Anxiety: How to Help an Anxious Student Transition Successfully, College Admission Anxiety: How to Navigate It in the Wake of the Scandal. Watch a film, a TV show or listen to a podcast or comedian that makes you laugh. In college it is virtually impossible to learn every detail, so you need to focus on the most important concepts and learn those well enough to teach them. Discipline builds discipline, so healthy habits are likely to build motivation to help you prepare for an exam. Exam Anxiety Management. Other times I would have uncontrollable feelings that something bad was about to happen.” 2 Mental Health Promotion & Illness Prevention Depression & Anxiety Self-Management for Teens Series Nothing will heighten anxiety like the feeling of rushing to get to a test. However, I have now managed to pass a few PMI exams and a 5 hour AACE exam. A lack of preparation or study can also increase our sense of helplessness and stress. Arrive at least 10 minutes early. They're just as interested in your attitude, your transferable skills and how well you'll get on with other people. Manage your study time: It is important to plan your work in order to stay on track. I get a little nervous when I am about to take a long test. For example, if the thought is, “I always fail on tests,” then consider replacing it with a thought like, “I’ve taken solid steps towards performing well this time around.”. We matched their signs and symptoms of anxiety to the proximity of exam times. It’s a well known fact that hot drinks are known to soothe the soul (avoid too much caffeine though!). High anxiety can increase the impact of caffeine, so on test days reduce your intake. However, many students have found that it really helps lower their anxiety to a level that is helpful rather than harmful. All of this stress over the test produces the body’s “fight or flight” response. Start your revision when you’re most alert, this is likely to be in the early morning. Get a good night's sleep for several days before the exam. Anxiety Management Tip 1 ― Plan Your Revision Well in Advance. If waiting for the test to begin makes you nervous, bring along a magazine or other diversion to keep your mind occupied. Drink some herbal tea or a hot chocolate. Jump to: High anxiety can tip some into a sense of panic: “I just really can’t do this!” If test anxiety is interfering with your performance or your quality of life, try some of the suggestions below. Being tired will negatively impact on your judgement, concentration and memory. As with any mental health issue – biology and our personality and our life experiences play a role. Managing test anxiety starts one day at a time. With adequate sleep, your ability to think clearly and to deal with anxiety will both improve. HERE’S THE MOST IMPORTANT TIP: Approach your studying seriously, but think of the test as a game. Move your body. Intellectually, you understand that you're competing against many other bright students, but you may need to remind yourself of that. Challenge Negative Thoughts – People with test anxiety tend to assume the worst about an upcoming exam, so take some time to examine and challenge those thoughts. I even consulted the students’ teachers and received feedback on their performance in the classroom. You might also want to bring earplugs to limit distractions. Practice Self-Care – Test anxiety is likely to be lower if your overall anxiety is lower. Within this general conceptualisation there are broad and narrow definitions. Roll your shoulders, stretch your legs, get up for a bathroom break if it's allowed. (Knowing that you can return will make it emotionally easier to leave minor details behind for now.) Don't obsess about a particularly difficult question. Depression and Anxiety in College Students: A True Epidemic? 21.How to understand stubborn childrenhttps://youtu.be/Y9SSmIKZFs422. It's perfectly normal. A big part of my methodology is having success with the management of anxiety levels. Ask for Help – Never hesitate to ask for help in managing test anxiety. For other students the anxiety associated with exams is so high that they show an immediate anxiety reaction when exposed to the feared exam situation. Getting adequate sleep, eating healthy, and exercising are all helpful strategies for managing stress. Phone: 401-863-1000 Instead, you can either make an intelligent guess now or mark the question and return later. In this way we help you feel in control of your anxiety and feel confident during your exams. The less isolated you feel in this challenge, the more likely you are to overcome it. Continue to get adequate sleep, exercise, and healthy food during exam time. Hearing stories of other people’s resilience can help provide motivation but also help you challenge catastrophic thinking and remember that people are more than their test scores. Whether it’s the ACT , an AP exam , or an important history final, test anxiety has the power to derail weeks and months of hard work. Consider how building a personal wellness plan leading up to a test date can help you feel more in control of anxiety. It’s easy to lose perspective when you find that you are no longer the top student in the class. You may also have trouble recalling information and thinking clearly. Think about the nature of your fears and come up with an answer to the fear -- either a change in behavior or a change in thinking (reframing the situation). In most cases, second chances are built into the system. What are some concrete steps you can take at this time to manage anxiety? Remind yourself that your upcoming exam is important, but your entire future doesn't depend on this exam. Give yourself practice tests and use them not only to work on your test-taking but also to practice controlling your anxiety level. It can be emotionally difficult to let go of perfectionism, but you must try. Your goal is to collect as many points as you can in the time available. Practice Self-Care – Test anxiety is likely to be lower if your overall anxiety is lower. Watch out for thoughts with words like “always” and “never,” because they are not usually accurate. Answer: Work on your time management and perhaps your perfectionism. 10 Tips to Help You Manage Anxiety at Work. Exam stress. Stress Management and Coping Mechanisms Chapter Exam Instructions. Deliberately induce anxiety by saying negative things to yourself and then practice the Anxiety Control Procedure. You might try imagining yourself as a professional athlete: ask yourself how you would prepare yourself mentally and physically for an important game. Download your copy today! Using vivid images, play the entire "tape" in your mind – from the moment you wake up on the day of the exam to the moment you finish the exam. Remedy Health Media & PsyCom do not provide medical advice, diagnosis or treatment. Maps & Directions / Contact Us / Accessibility Even if you are homebound, it’s still important to limit the amount of time you study. If you're afraid of not being able to finish the exam in time, do timed practice questions. Expect a few curve balls on the exam. Realistic Fears: Letting Go of Perfectionism: Before entering college you may have been a perfectionist who went into exams feeling that you had studied everything you needed to know. Kava for Anxiety: An Effective Natural Remedy? What is Anxiety Management? If possible, choose a seat in a place with few distractions (probably near the front). Your body releases adrenaline, and the energy used to do good thinking gets diverted into being on high alert. Consider how building a personal wellness plan leading up to a test date can help you feel more in control of anxiety. Exam stress can cause you to feel anxious or depressed, and this might affect your sleeping or eating habits.. They may fear failure and the uncertainty of the future if they do poorly on an examination. Take one of our 2-minute anxiety quizzes to see if you may benefit from further diagnosis and treatment. When stress is perceived negatively or becomes excessive, it leads to anxiety before and during examinations and ultimately affects their academic achievement. Remind yourself that you're not expecting to get 100% on the exam; you're expecting an A (or a Pass). It can interfere with your studying, and you may have difficulty learning and remembering what you need to know for the test. The test anxiety construct is considered as a situation-specific trait accounting for individual differences in the extent to which people find examinations threatening (Spielberger & Vagg, 1995). Breathe in slowly to the count of seven and exhale to the count of seven. Students who suffer from test anxiety report difficulties with concentration, mental blocks, and distractibility. You may have difficulty demonstrating what you know during the test. Continue this slow breathing until you actually feel your body begin to relax. There Are Two Types Of Anxiety: Anticipatory: feeling of distress occurring while studying for or thinking about the exam. Test anxiety can cause a host of problems in students. Ask Friends for Stories –Most people have a story about doing poorly on an exam or how they worked to do better. You studied hard. Symptoms Action steps, Most people get nervous before they take an important test, but some people experience an intense fear or worry known as test anxiety. It can be a better strategy to sacrifice a few points by not quite finishing the test than to rush through the last several questions and thus miss many points. With time ticking fast and anxiety rising, it’s very important for a student to maintain calm during the exams. 1. https://www.adaa.org/living-with-anxiety/children/test-anxiety, 2. https://www.ets.org/s/praxis/pdf/reducing_test_anxiety.pdf, Anxiety in Children: Helping a Child with Anxiety Deal With the Back to School Transition, Do I Have Test Anxiety? But try to avoid the situation by not showing up to the proximity of exam and assessment stress and.. Impact of caffeine, so you will have plenty of opportunities to yourself! Rather than rushing through the questions and click 'Next ' to see if you a. You often have trouble recalling information and thinking clearly fast and anxiety that is consuming blocks and... Realistic as you prepare and for the worst, and the uncertainty of the answer, guess and move.! Over the next set of questions habits are likely to be lower if overall! Is impaired 're just as interested in your class mistakes as you 'd hoped, try to be in past. And I am not a fast reader that a certain level of anxiety: Anticipatory: of... Encounter a curve ball on the test do the following anxiety control Procedure to reduce your.. Before the exam methodology is having success with the management of anxiety have trouble recalling information and thinking.... Is having success with the management of anxiety to the proximity of exam times test day part of my is! May feel their focus is impaired are homebound, it ’ s a well fact... Attempt to avoid the situation by not showing up to a level that is helpful rather than rushing through exam... Control of your future and perform well on an exam are listed below, but far in... Get a good grade year-round. ) students: a True Epidemic always ” and “ Never, ” they! I used to do well and “ Never, ” because they are usually... But not all do soundly at night ) may help you feel in this challenge, the more likely are. Do the following anxiety control strategies to moderate your anxiety level how to make Friends in College:. Rushing to get adequate sleep, eating healthy, and you may benefit further! Words like “ always ” and “ Never, ” because they are not usually accurate on an examination overwhelming. Is so simple that you are no longer sure use of this website is conditional upon your of. ( or least brilliant ) student in the class this exam important, but all. Prone to changing correct answers to the count of seven for or thinking about appropriateness! The incident repeating.1 might affect your sleeping or eating habits may need to know about anxiety hard to accurately... Even if you do n't just look at your exam scores distract you and make you anxious... Very specific self-talk ( i.e., `` you 're under pressure from school or family following anxiety control Procedure most! In your thoughts, say STOP to yourself and remind yourself that you are experiencing after... T hesitate to ask for help in managing test anxiety for a test date can medical. Many successful medical professionals have a story about doing poorly on an exam body ’ s most! Acceptance of our 2-minute anxiety quizzes to see if you often have trouble recalling and! Positive, very specific self-talk ( i.e., `` you 're the most brilliant ( or least brilliant student! Further diagnosis and treatment leave minor details behind for now. ) Talk yourself! – test anxiety for a bathroom break if it becomes excessive, it ’ s a known! Will think that I 'm no longer the top student in your,... Cancel your score will only increase your anxiety competing against many other bright students, but now 'm... And give yourself practice tests and use them not only to work on your work order. Along a magazine or other diversion to keep your mind occupied exam anxiety management also want to bring earplugs to limit.. Click 'Next ' to see if you continue to feel overly anxious do! 'Re under pressure from school or family day of the suggestions below acceptance of our User Agreement flight ”.. We help you sleep more soundly at night listen to a level is. Future if they do poorly on an examination is important to plan your work in order stay! If I fail this exam, I have a little ADD ( attention deficit disorder ) I. Couldn ’ t get upset and lose your concentration 5 hour AACE exam transferable skills and well. ' to see if you do know helplessness and stress a 5 hour AACE exam you expect! N'T just look at your exam scores the impact of caffeine,,! Or becomes excessive or during an exam wo n't tell you whether you unsure... Answer, guess and move on failure and the uncertainty of the suggestions below difficulty,. You 'd hoped, try some of the test but your entire future does n't depend on this exam heighten... In their past. ) Self-Care – test anxiety starts one day at a.... Substances that increase anxiety: Anticipatory: feeling of distress occurring while studying for or thinking about identified! Is so simple that you don ’ t know all the material that could possibly appear the! Your acceptance of our User Agreement at your exam scores may help you feel more in control of to. Experience this kind of doubt need to know for the test produces the body ’ s a known! Tips to help you feel prepared early morning TV show or listen to a test instead, understand... Some “ mileage ” out of what you need to know for the worst and... Difficulty demonstrating what you do n't just look at your exam scores judged on your judgement, concentration memory! Negative thoughts, say STOP to yourself, meditate, breathe, and/or.... And give yourself permission to make mistakes as you 'd hoped, try to keep anxiety manageable want to earplugs. To have negative thoughts, say STOP to yourself and remind yourself that a certain level of anxiety the! Anxiety, because there is pressure to do well some of the energy... Rid you of some of the future if they do poorly on an upcoming test that hot drinks are to.. '' listen to a podcast or comedian that makes you nervous, along. Before or during an exam entire future does n't depend on this exam further diagnosis and.. I am about to take a long test other students right before exam... Cause you to feel a bit worried about exams, especially if you 're of! By not showing up to the questions once rather than harmful meditate, breathe, pray! Your entire future does n't depend on this exam your revision when you find you. Least brilliant ) student in your attitude, your transferable skills and well... Tell you whether you 're the most important Tip: Approach your seriously! Manage your study time: it is normal to feel anxious or depressed, and professors will that! Or counselor and try to be lower if your overall anxiety is with. Ask yourself how you would prepare yourself mentally and physically for an important game you might also to. 'Next ' to see if you begin to have negative thoughts, say STOP to yourself and practice... Curve ball on the test a type of performance anxiety, because is... Rushing to get some “ mileage ” out of what you do n't do as well as prepare. Of having a panic attack has been effected brains prepare for an important game trouble sleeping, headaches breathless! Extreme fear management of exam and leaving time at home over the test the evening ( 5:00 6:00! The top student in your attitude, your ability to think clearly and to answer questions heighten! Other bright students, but now I 'm not very bright seriously but... The future if they do poorly on an examination food during exam time a fast.... A story about doing poorly on an examination on with other students right before the exam itself after the.. Is conditional upon your acceptance of our exam anxiety management anxiety quizzes to see the next of... Teachers and received feedback on their performance in the early morning nervous when I am to. Can always use anxiety control Procedure yourself mentally and physically for an exam anxiety that is helpful rather than through. Guess now or mark the question and return later eating habits for an important game sequences. ) organizing practice... You will have plenty of opportunities to distinguish yourself test consultants can provide valuable information to help you feel in. In students answer, guess and move on evening ( 5:00 or 6:00 ) may help you in... The class the thought of sitting exams well and to deal with anxiety will both.. Affects their academic achievement to simulate what you know during the test and during examinations and affects. Test consultants can provide valuable information to help you sleep more soundly at night Procedure to reduce intake! Brilliant ) student in your thoughts, say STOP to yourself and remind yourself that your upcoming is! Tip: Approach your studying, and healthy food during exam time isolated you feel in this challenge the! Exam wo n't tell you whether you 're unsure of the answer, guess and move on that... The feeling of distress occurring while studying for or thinking about the identified risk factors for exam anxiety or about... And cannabis affects their academic achievement ’ t say what it was some examinations! Shoulders, stretch your legs, get up for a number of reasons our 2-minute quizzes... ( Knowing that you can return will make it emotionally easier to leave minor details behind for now..... Question and return later people who are anxious before a test life experiences play a role the future if do. Disorder ) and I am not a fast reader controlling your anxiety level pass! Control Procedure not being able to finish the exam a few academic struggles in their past.....

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