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A guide to managing exam stress by maintaining both mental and physical well-being. Tips include exercise benefits, sleep importance, nutrition, study breaks, stress reduction techniques, and maintaining perspective. Remember, a healthy body equals a healthy mind! Good luck with your exams!
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Looking After Yourself Mentally and Physically! • Everyone gets a little bit stressed now and then. After all, it is just the body’s way of coping with pressure. • A little bit of stress can be useful in exams as it can help keep you focused and motivated • Too much can result in feelings of panic and lost concentration.
Healthy Body = Healthy Mind • Research states that just 20minutesphysical activity perweek can have animpacton psychological distress. • People who exercise every day, reduce their risk of stress an anxiety by more than 40% • So try to plan some exercise into your study plan, both your body and your brain will benefit!
Sleep • It’s really important to strike the right balance between study and leisure time. • Get plenty of sleep at night. • Most people need around 8 hours sleep on average • It helps your brain to sort out all the important information you’ve been studying.
Sleep • It can be very difficult to sleep in the periods leading up to the exams. • The trick here is not to worry about it and get into a routine. • Don't go to bed too early if you are worried about getting to sleep - it does not help. • Instead relax before going to bed. i.e. Have a bath, read a book etc
Eat Properly • Take a leaf out of the top tennis players' book and make use of this potassium-rich performance-enhancer to raise your energy levels. • When Federer and Nadal need a lift, they don't reach for a courtside cup of black coffee (or bar of chocolate or packet of crisps), they dip into their kitbags and unzip a banana.
Eat Properly • While you are using up energy revising it is important to eat properly so that your body and your mind are fit and ready for the exams. • Fish, eggs and milk are high in protein which is used by your brain. • But you will need energy as well. Nuts and bananas will are good sources for this (chocolate is another good source of energy, but the effects of eating a bar of chocolate last far less than eating, for instance, a banana).
Plan Breaks Whilst Studying • Your mind will only be able to concentrate well for short periods of time - the first 15 minutes of revision are thought to be the best. • Make sure you stop for a few minutes every 30 minutes or so. • During your break, a good thing to do is to sit back for a few minutes, close your eyes, relax, and just think about the things you have just learnt.
Plan Breaks Whilst Studying • Remember to plan activities you’ll enjoy as a reward for a lot of studying! • Studying is a very important part of your life just now, but it should not be the only thing you do! • Take some time out, just for you!
How to Reduce Stress – Breathe! • One quick and easy remedy is to take several long, slow deep breaths. • Breathing in this way calms your whole nervous system. • If you are feeling stressed, try to sing a song that makes you happy or think of a joke that makes you laugh! Think of something or talk to someone who will help you relax!
How to Reduce Stress – Breathe! • Feeling nervous in the days before an exam or on the exam day itself is not at all unusual. • It really helps to try to stay calm and focused. • Channel all the nervous energy into your work. • A few deep, slow breaths, will help and allow you to concentrate on doing the best you can in your exam.
Don’t Lose Perspective… • When you’re caught up in the stress of exams, it can be really difficult to keep a good sense of perspective. • In the great scheme of things, they’re just a small part of your whole life. • Stay calm and focused and prepare as best you can. • The calmer you are, the more likely you will get the results you desire.
Good Luck!! • Above all, have confidence in your ability to remember all that you have learned and to put it into practice. • If you take the business of studying seriously then you will reap the rewards of all your hard work. • Remember, if you need help – ask for it! You have a lot of people around you who will want to support you during your exams!
Task • List examples of things you do each week that is considered physical activity i.e. walking the dog • Now look at your weekly study plan and make sure that you have made some time available for physical exercise to enable you to cope with stress. Healthy Body = Healthy Mind!
