DEALING WITH EXAMS
M A N A G I N G E X A M S T R E S S Exams can be a stressful time for many of us. The pressure to perform well and the fear of the unknown can feel overwhelming. But remember, you're not alone.
In this booklet, you'll find practical tips and advice to help you manage exam stress, stay focused, and perform at your best.
M A N A G I N G E X A M S T R E S S COMPARING YOURSELF TO OTHERS What works for one person may not work for another. Each individual has a unique pace and process at which they learn. Comparing your progress to others can create unrealistic expectations of yourself, and mean you neglect your own strengths and weaknesses. It's more important to focus on self-improvement rather than trying to outperform others.
COMMUNICATING It's normal to have worries and concerns, and keeping them bottled up can make things worse. Talking to someone you trust about your worries can help you to feel less isolated. Sometimes, our worries can seem overwhelming, but discussing them with others can help break them down into more manageable pieces - they might even be able to offer some things to help you feel better.
WHERE CAN YOU TURN? SCHOOL: Your Tutor Adults you trust Wellbeing Centre / Miss Coles
OUTSIDE OF SCHOOL: Parents, family, friends GP, or other adults in your life
SERVICES: Kooth: 24/7 365 - chat service Samaritans: 24/7 365 phone line 116 123 Shout: 24/7 365 text service SHOUT to 85258 Childline: 0800 1111 | childline.org.uk Papyrus: 0800 068 4141
F I N D I N G A B A L A N C E When it comes to managing exam stress, having a balanced routine can be a game-changer. Scheduling both study time and rest time is essential for staying focused, productive, and healthy. Organising your study time effectively will help you make the most of your revision sessions. By dedicating specific hours to each subject, you may feel less overwhelmed and are able to focus on one topic at a time. It's also important to take regular breaks and switch between subjects to help fatigue and keep your mind fresh. Ideally, you should take a 10 minute break every 45 minutes or so. While it might feel counterintuitive, taking time off is crucial for your wellbeing and performance. Making time for relaxation helps reduce stress, and allows your brain to consolidate the information you've learnt or revised. Engage in activities that help you relax, such as reading, listening to music, exercising, or spending time with friends and family .
S C H E D U L I N G Timeblocking can help to divide the day into chunks of time for specific tasks, replacing endless to-do lists!
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S L E E P To ensure you're getting quality sleep during exam season, try these tips. By prioritising sleep during exam periods, you'll not only feel more alert and focused, but you'll also enhance your brain's ability to process and remember information. Remember, a well-rested mind is a powerful tool for success. SCREENS AND DEVICES Using screens and devices before bed can have a negative impact on your sleep. In an ideal world, it is not advisable to use your phone or devices before bed. It is perhaps more realistic to consider how you use your devices before bed. Can you help to manage their impact by: Switching your devices on to night mode (avoiding blue light stimulation) Using 'Do Not Disturb' whilst you are resting or putting your phone on silent Avoiding stimulating activities like playing games or watching stimulating videos before bed
S L E E P ROUTINES Try to stay in a routine of going to bed and waking up at roughly the same time. Some people prefer to stay up until they feel ready to sleep, but waking up at a similar time each day is helpful. It can be tempting to stay up later to cram in that last few minutes of revision or reading before your exam, but staying up during the night is not effective, and will impact your focus the next day.
RELAX BEFORE BED Try and do something calming before bed, like meditation, listening to music, or having a warm bath. Activities which switch on our body's relaxation systems help to lower the stress hormones cortisol and adrenaline, and have been proven to help us rest and sleep.
M A N A G I N G P A N I C D U R I N G E X A M S Our brains are really good at ensuring our safety. We have evolved to identify and respond to real and perceived threats. In prehistoric times, this fight or flight response was crucial in protecting us from life-threatening situations, like coming face to face with a sabertooth tiger. However, now, physical threats have been largely replaced by other worries. In today's world, our fight or flight response can be triggered by non-life-threatening events like exams, interviews, public speaking. While this response was beneficial in times of physical danger, it can be unhelpful in these situations. When we envision a negative outcome, our body responds as if it's happening in the present moment.
There are some tools and strategies we can use to slow this reaction and manage these moments of panic. Over the final few pages of this document, you will find some suggested coping strategies. Give them a go!
M A N A G I N G P A N I C D U R I N G E X A M S BREATHING EXERCISES Regulating or slowing our breathing can help to slow the stress reaction in our bodies, and consequently ease the physical symptoms of anxiety and panic. On the following pages, you will find some tips and tricks to regulating your breathing during moments of anxiety
VISUALISATION Visualising something that we enjoy can help to reassure us and help affirm to the nervous system that we are safe. For example, you might imagine that you are somewhere you feel really safe and comfy. You could even think about eating your favourite meal — activating our digestive system is a handy way of reassuring the prehistoric parts of our brain that we aren't about to be eaten ourselves!
5-FINGER BREATHING Slowly trace the outside of your hand with your index finger, breathing in when you trace up a finger and breathing out when you trace down. You can also do this breathing exercise using your own hand
GROUNDING TECHNIQUES Grounding focuses on distraction strategies and is intended to help when you're overwhelmed with emotions. Grounding "anchors" you to the present and to reality, helping you get through stressful moments and gain control over negative or challenging emotions. The 5-4-3-2-1 Grounding Technique: Use the five senses to focus on the moment. Think about 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste in your immediate environment
Play the categories game: Try to think of "types of dogs," "jazz musicians," "states that begin with 'A'," "cars," "TV shows," "writers," "sports," "songs," "cities," etc. Challenge your brain to list as many things in those categories as possible.
Describe the steps in performing an activity you know how to do well: For example, explain how to shoot a basketball, prepare your favorite meal, or tune a guitar. Go through the process step-by-step in your head, as if you're giving someone else instructions on how to do it.
Play the game of circles: Pick a shape or colour. Try to spot as many as you can in your surroundings - the smaller and more detailed you look the better!
PROGRESSIVE MUSCLE RELAXATION Progressive muscle relaxation is a mind-body technique that involves tensing and then releasing specific muscle groups to decrease physical tension. By noticing the contrast between muscle tightness and relaxation, it helps train your body to recognise and release stress on demand.
1. Get comfy: Find a spot where you can sit or lie down comfortably. During an exam, you might not be able to move, but sitting down in your chair is a good place to start. 2. Tense up: Start by focusing on a specific muscle group and tighten it up as hard as you can. Hold that tension for a few seconds. 3. Release and relax: Now, let that tension go and allow the muscles to completely relax. Notice the difference between how they felt when they were tense versus when they're relaxed. 4. Move through your body: Repeat this tensing and relaxing process for different muscle groups throughout your body. 5. Practice makes perfect: The more you practice progressive muscle relaxation, the easier it will be to do.
PROGRESSIVE MUSCLE RELAXATION Feet: Curl your toes tightly into your feet, then release them. Calves: Point or flex your feet, then let them relax. Thighs: Squeeze your thighs together tightly, then let them relax. Torso: Suck in your abdomen, then release the tension and let it fall. Back: Squeeze your shoulder blades together, then release them. Shoulders: Lift and squeeze your shoulders toward your ears, then let them drop. Arms: Make fists and squeeze them toward your shoulders, then let them drop. Hands: Make a fist by curling your fingers into your palm, then relax your fingers. Face: Scrunch your facial features to the center of your face, then relax. Full Body: Squeeze all muscles together, then release all tension
S E L F C A R E D U R I N G E X A M S E A S O N Think of this as your maintainance self-care - the things that you do which will help you to stay in a positive, calm frame of mind during your exam period.
JOURNALING List what stressed you today and how it felt. Describe how you felt and why. Identify what you can change and what you can't. Write down something positive from your day. Write about a funny experience you had. Note the importance of talking to loved ones. Vent by writing a letter you won't send.
SELF CARE IDEAS Play your favorite song Have a 15-minute stretching session Draw something Read a book for 30 minutes Go for a walk Create a skincare regimen Hydrate Create a vision board Have a real conversation with a friend Plan an afternoon or weekend trip Spend 15 minutes decluttering Watch something that makes you laugh
S E E K I N G S U P P O R T In school: Speak with your tutor or a trusted adult Speak with Miss Coles or a therapist at the Wellbeing Centre Speak with one of the Wellbeing Advocates
Outside of School: Speak with a trusted adult (family member, family friend, sports coach etc.) Speak with your GP Reach out to support services
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