How to manage stress & anxiety

during examsGeri McKenna & Karen Harding

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

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

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?

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!

Example Revision Timetable

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

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…

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

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!

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!

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

Remember…

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