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How to manage stress & anxiety during exams

Learn effective strategies to manage stress and anxiety during exams. Discover how to prepare, cope, and maintain balance to achieve success.

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How to manage stress & anxiety during exams

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  1. How to manage stress & anxiety during exams Geri McKenna & Karen Harding

  2. What is stress? • Stress is the feeling of being under too much mental or emotional pressure • Pressure turns into stress when you feel unable to cope. People have different ways of reacting to stress, so a situation that feels stressful to one person might be motivating for another • Stress can affect the way you feel, think and how your body works

  3. Common signs of stress • Sleeping problems (failing to get to sleep or waking up in the night) • Excessive sweating • Loss of/increase in appetite • Headaches • Muscle tension/pain • Increase in stress hormones that result in ‘fight or flight’ reactions

  4. Year 11/Exam Stress So, what is likely to cause stress for Year 11 students? • Pressure to do well and meet target grades • Completing coursework on time and meeting deadlines • Trying to manage your time and give each subject enough attention • Possibly feeling overwhelmed – too much to think about • Feeling unprepared or disorganised • Maintaining a balance between coursework/study and ‘down time’ with family and friends • Worrying that whatever you do it will not be ‘good enough’ • Fear of ‘letting people down’ Sound familiar? So how do we try and prevent stress from taking over?

  5. Preparation! • Revision Timetable – build in breaks, 30 minute bursts, plan early! • Start now – identify your ideal study mode (group/individual), ensure you are up-to-date with coursework • Identify where to study – a quiet space, free of interruptions! • Make lists! It’s so satisfying to cross things off once completed!

  6. Example Revision Timetable

  7. If things are still getting on top of you… • TALK about it – identify a trusted school staff member, family member or friend who you can share your worries with. A problem shared… • ASK for help. Don’t wait until you are about to enter the exam room. Let teachers and staff know you are struggling – they will be able to help you put a plan in place and offer support • Take regular breaks – plan them into your timetable. It’s important to give your brain a rest • Exercise! – get out and about, even if it’s just a walk in the fresh air. It’ll get the blood pumping to the brain • Investigate different relaxation techniques like Mindfulness, Yoga or even listening to music

  8. If things are still getting on top of you… • EAT well – fuel your body in the right way – don’t skip meals, lots of fresh fruit and vegetables – HAVE BREAKFAST! • Quit bad habits – cigarettes and alcohol have never stopped anyone from being stressed for very long • Avoid ‘exam post-mortem’ – don’t get stressed out by talking too much about the exam with friends after it’s over – you will just freak out about what you did or did not answer. It never really helps…

  9. How can parents/carers help? The ROSE rule Some children sail through exams with very little stress. In fact, some parents wish their children would get more stressed about exams! For others even small tests cause real anxiety. There are lots of ways to help your child deal with exam stress, from practical things like providing healthy food and helping him to getting organised, to actually supporting your child with revision. This simple rule covers the four things your child will need to do during exam time Revise and recap Organise time and work Sleep and rest Eat healthily

  10. How can parents/carers help? Revision 'dos and don'ts' Do • Ask your child what areas/subjects he/she wants help with. • Make your child feel you're there for them physically and emotionally. • Encourage some 'non-study' activities. • Encourage your child with praise and rewards. • Make your child's environment revision-friendly. Don't • Force your child to revise in a way you think best. • Put any extra pressure on him/her. • Keep telling your child how much better organised you were about revision when you were that age!

  11. Some of the best Mindfulness apps… Headspace Calm Stop, Breathe and Think Smiling Mind Minfulness Bell These are quite popular and can guide you through calming breathing exercises or meditations. Worth a try!

  12. Helpful Websites • www.nhs.uk • www.anxietyuk.org.uk • http://www.bbc.co.uk/programmes/articles/1HsY1X8ySjKBMVXPVCbP4qH/exam-stress • http://www.moodjuice.scot.nhs.uk/stress.asp • http://www.thesite.org/ • www.thecalmzone.net

  13. Remember…

  14. http://www.nhs.uk/video/Pages/Copingwithexams.aspx

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