To combat exam stress, firstly you need to understand the reasons behind this heightened anxiety.
EXAM STRESS
Most students will experience Exam Stress. Whether students are academically able, or those who find the academic side more challenging, it seems an unavoidable part of student life in Secondary schools and Tertiary institutions, and for many, it can be very difficult to deal with and cause you to fail and/or achieve at a level below where you should.
Remember stress exists for a reason. It’s part of our very old survival “FIGHT or FLIGHT syndrome” and you can choose to let it be your downfall or you can use it to drive you to improve your work.
To combat exam stress, firstly you need to understand the reasons behind this heightened anxiety. THEN YOU CAN ESTABLISH METHODS TO REDUCE THE PRESSURES YOU FEEL. Researchers have uncovered some common explanations for these pressures:
- Low motivation levels
- Lack of preparation and planning
- High expectations from others
- Competition from peers
The difference between a student who allows stress to overwhelm them and someone who uses it to push them harder, is what they do when they face that BRICK WALL mid-study. THOSE that are able to overcome the impasse tend to PAUSE, REFLECT, SEEK ADVICE and choose a path that sees them become proactive, as opposed to those who just wait for the wave to engulf them.
Here are some ways to beat or reduce Exam stress:
- Seek advice, talk to someone. Teachers, Counsellors, … fellow students (Peer support leaders, prefects)
- Exercise. Research has proven that exercising such as taking a walk can boost your memory and brainpower.
- Plan your study routine. Many students discount the benefits of creating a personal study plan. You can become more productive and motivated through developing a study plan. It also gives you confidence that you will cover everything you need to, as well as meeting your other commitments such as work or sport. See below for some links on how to do this:
https://www.goconqr.com/en/revision-timetable/
https://getrevising.co.uk/planner
http://studytime.co.nz/subjects/
- Study Space. Have a dedicated space to study, free from distractions such as television, devices and family members. Use the wall space to put up planners, graphic organisers, flashcards and other revision tools.
- Regular study breaks/stress release. Use a stress ball, play with pets, kick a football around outside…do something you enjoy in your study breaks.
- Sleep…. at least 6 hours
- Give your mind some space…..meditation is one of the most effective ways to take a break and see your stress from a different perspective. Even just going outside for a walk around the block or sitting and staring at your garden might be enough to calm you.
- Food. Eat regularly and healthily. Limit fizzy, sugar and fatty foods. Salmon is purportedly good brain food as well as eggs and spinach. Make up some snack packs for your study space eg; nuts, seeds, healthy muesli bars, fruit, crackers, cheese..
- Break free from distractions. Leave your phone or device in the kitchen (unless you need it to study). You might be amazed at how much time this gives you!
If you have any concerns at all about your son experiencing examination anxiety, please contact your son’s Form Tutor, House Tutor or the Guidance Counsellor. We’re all here to help!