How to stay on top of exam stress – Mrs Penny Allison (Assistant Head, Upper School)
As Trial Exam season begins and heralds the beginning of the countdown to public exams this summer, our Year 11 and 13 pupils are more than likely to be feeling the pressure and experiencing symptoms of stress. With that in mind, outlined below are five evidence-based strategies that we would recommend to any pupil in the midst of exam season stress.
Get yourself a balanced study routine
Create yourself a structured study plan that includes regular breaks. This will help to prevent burnout and enhance your productivity. Remember, short, focused study sessions followed by brief breaks as embodied with the Pomodoro Revision Technique are proven to be more effective than prolonged periods of cramming.
Try out some relaxation techniques
Relaxation methods such as deep breathing exercises, meditation, and mindfulness have been shown to significantly reduce stress levels. These techniques help to calm the mind and improve focus and are definitely worth giving a go. Read Imperial College London’s 5 Tips For Keeping Calm in exam season.
Exercise
All the evidence shows that physical exercise is a natural stress reliever. Activities like walking, jogging and team sports release endorphins, which will improve your mood and reduce anxiety. The Mayo Clinic offers some specific advice and guidance around getting moving to manage your stress.
Eat, sleep and drink well
Similar to the above, ensuring that you get enough sleep, choose a balanced diet, and drink enough water is essential for optimal brain function and stress management. As tempting as it is to reach for the coffee and energy drinks, avoid excessive caffeine and keep to regular sleep patterns to enhance concentration and exam performance. Here is what the London School of Economics has to say about Eating Your Way To Good Grades.
Speak out and ask for help
You will find that talking about how you are feeling with friends, family, or teachers provides emotional support and possible practical advice for dealing with exam stress. At School all of your teachers are able to provide a listening ear and guidance, and the Pastoral Team, be it your Form Tutor, Student Manager, Head of Year/Hall/School, are here to listen and help where possible. Young Minds have also provided a list of organisations that can help you if exam stress is taking over and getting too much.
All in all, exam season is undoubtedly an enormously stressful time, but by looking after yourself and taking on board these tips for managing the stress, you will navigate through the exams and be able to put your best efforts in and achieve the success that you deserve this summer. Good luck!
Written by Mrs Allison, Assistant Head (Upper School)