Combating Exam Stress
Exam Stress
Stress during exam periods is normal and is not always a bad thing. Stress can motivate us to perform under challenging situations and helps us to complete tasks. Some people thrive under stressful circumstances whilst others can find it anxiety provoking and distressing.
How you combat stress will change your experience of how you deal with it. This is because stress affects your emotions, thoughts and behaviours. So a positive mindset can lead to a more rewarding outcome.
If you feel that the stress is starting to affect you negatively at school and at home, you may need to look at ways to alleviate and manage this in a healthy and helpful way.
Remember that you have the support of teachers and the wellbeing staff at school who are here to support you!
Below are some helpful tips and links to resources.
Ways to Combat Stress
Try to think positively with helpful thoughts. A positive, “can do” attitude can change the way you deal with the situation
Don’t compare yourself to your others, e.g. your peers - “stay in your lane”
Talk about your worries whether this is with your parents, a trusted friend, teachers or school counsellors
Don’t isolate yourself and connect with peers and teachers
Set aside worry time outside of lessons and exams e.g. 10 minutes worry time in the morning
Take breaks and make sure you get enough sleep
Keep your study space clean and tidy
Be aware of avoidance- you may feel better in the short term but this can affect you in the long term. Speak to your teachers or counsellors for strategies to manage avoidance
Regular exercise and a healthy diet
With home learning, it is important to stick to a regular routine
Create a studying environment which is distraction free
Be kind to yourself
Reward yourself to something nice after completing goals
Take breaks to stretch and rest your eyes from reading/ writing
Understand what situations you can or can't control
Think about how you have managed stress during exams in the past and what was helpful
Maintain a sense of humour and perspective
Practice mindfulness and visualization