MUSSELBURGH GRAMMAR SCHOOL

While the cause of exam stress is in the name, there can be many different reasons as to why you may be struggling with your mental health. Whatever the reason, stress or mental health difficulties can have both physical and mental effects on your body. 

These struggles can affect people in many different ways, including, but not limited to:

• Feeling anxious or down.

• Getting irritable or angry.

• Struggling to sleep.

• Changes in your eating habits.

• Having negative thoughts about yourself or your ability to succeed in an exam.

• Worrying about the future and things you can not control.

• Losing interest in activities that you normally/used to enjoy.

• Having difficulty concentrating.

• Feeling unwell, e.g. experiencing headaches, feeling sick, or feeling tired. 

While it is expected that most people will feel stressed about sitting exams, that doesn’t mean you are expected to ‘just deal with it’. Therefore, this guide aims to give you ways of coping with exam stress and your mental health, charities and organisations that provide helpful advice, and about who to tell if you are struggling due to exam stress or your mental health. 

Strategies to Help You Cope with Your Mental Health and/or Exam Stress:

Talk About How You’re Feeling - 

Telling someone else how you are feeling. Voicing your worries and concerns, as well as anything else that is troubling you, can help in many ways. Letting it all out can feel like a weight off your shoulders, or the other person may be able to offer you some advice or consolation. 

People you can talk to about exam stress or your mental health include:

• A parent/ carer/ guardian. 

• Other family members, e.g. an aunt or a sibling.

• A friend.

• A teacher or your Pupil Support Leader.

• The doctor (GP).

• A trusted adult.

Each of these people can help in different ways, and if your mental health or exam stress is particularly difficult to manage, then it may be best talking to the doctor. 

Living Healthily - 

While getting enough sleep can be easier said than done when it comes to feeling stressed or struggling with your mental health, eating and drinking the correct food and drink can be very beneficial. 

This is because eating and drinking the right kind of things fuels your body, meaning it can cope better with the effects that stress has on your body. 

Keeping in Contact with Friends and Family - 

Making sure you check in with your friends and family is really important when you're struggling with exam stress or your mental health. 

If your friends are preparing to sit exams too, then chances are they feel the same way, which means you can both lend a sympathetic and understanding ear. 

Try Relaxation Techniques - 

There are many types of relaxation techniques, some which are breathing exercises or grounding techniques. These can help curb stress and anxiety, as well as distract you from how you are feeling. 

Examples of relaxation techniques include:

• Deep breathing - a relaxation technique where you concentrate on breathing in relaxation and breathing out stress. It is scientifically proven to lower your blood pressure and reduce stress levels. Here is a YouTube video of deep breathing exercises that you can try: https://www.youtube.com/watch?v=acUZdGd_3Dg 

• Progressive muscle relaxation - this involves tensing and then relaxing your muscles, one by one. This helps you release physical tension from your body and feel more relaxed. Here is a YouTube video that guides you through progressive muscle relaxation: https://www.youtube.com/watch?v=912eRrbes2g 

• Meditation - meditation is the focusing of your attention to bring about feelings of calm and increased energy. It increases your calm feelings, concentration, and awareness. Here is a YouTube video that guides you through meditation: https://www.youtube.com/watch?v=Jyy0ra2WcQQ