With the exam period fast approaching, whether with SATS this week, GCSE’s, A Levels or degrees, it’s important to consider how we manage our stress levels during this time. It is normal to feel a bit worried about exams, especially if you’re under pressure from school, your family and even from yourself. Exam stress may impact on your sleep or eating habits, as you’re feeling anxious or depressed. However, there are things you can do to alleviate these feelings:
Support from family & friends: Don’t be afraid to open up and seek support from others. Let them know if you’re struggling or feeling overwhelmed; maybe too overwhelmed to start your revision. Family & friends can help support and encourage you by listening to your worries. It’s a sign of strength, not weakness to ask others for help. Keeping these troubling thoughts to ourselves may make things worse in the long run.
Be kind to yourself: If you find parents or friends are putting pressure on you to work or revise harder or for longer, it may be helpful to tell them what you feel you are able to achieve. That your expectations are different to theirs.
Self-care: It’s important to look after yourself too as you may feel that you don’t have the time to eat properly, get enough sleep, spend time with friends or do other relaxing activities i.e., gaming, sports, if you feel you need to spend your time revising. Remember we are not robots – we all need a break sometimes – we charge our mobile phone batteries up on a regular basis, we are no different!
Take lots of breaks, look after yourself. Your mental health is so much more important than how you do in exams, there are always other options if you don’t do as well as you want to.
Look after yourself and try your best.
Exams aren’t the be all and end all. There are so many wonderful things about you not determined by exams. There is a future without exams and you will get through.
Have fun! Make a list of all the fun things you enjoy and schedule in time to do them. This can help to reduce your stress levels, increase your mood, helping you feel more relaxed. There’s no need to feel guilty about having some free time away from studying, as its important to have a balance of work and play!
Revision tips
- Be realistic in what you can study in a day. Maybe consider using your ‘free periods’ more effectively and using the school, college or university library during these free times.
- Have regular breaks – your brain can’t focus and concentrate for hours on end. Constantly revising without a break can make you emotionally and physically exhausted.
- Focus on you by trying not to compare yourself with friends, don’t assume that everyone else is studying for longer and doing more revision. We are all different and that’s ok.
- We all revise in different ways, some like to read more, other watch podcasts, make notes or draw. Do what is right for you.
Dealing with disappointing exam results
If you don’t get the grades you want, it can feel devastating. But it really isn’t the end of the world and it happens to lots of people, for all sorts of reasons.
Life doesn’t always go to plan, but stay calm, you are going to be ok. There are still loads of options available to you.
- Breathe
- Speak to someone who can help you to stay calm and chat about how you’re feeling
- Explore your options – your school, college or university will be able to help you with this
- Take your time coming to a decision, think it through rather than making a ‘knee-jerk’ reaction
This can be a difficult and stressful time for all the family, so please feel free to contact us at The Wellness Consultancy where we can offer individual support for your child.
Helen Hyland
Child, Adolescent & Adult Counsellor
Email: wellness-consultancy@outlook.com
Website: wellnessconsultancy.org Contact Tel: 07759 516241