Top Tips to Help Manage Exam Stress

With the Secondary school year drawing to a close, those in exam years may be starting to notice some stress build up as the start dates approach. 

Stress can present itself in our bodies as feeling wired and tense all the time, irritability, insomnia and poor resistance to infections.

While we need a certain small amount of healthy stress to motivate and drive us for exams, for example, prolonged stress is not a natural state for us.

When we are constantly in fight or flight mode, our bodies produce excess cortisol and adrenaline and we are only meant to be in this state temporarily, e.g. being chased by a predator!

Coming up to exams can be a particularly stressful time for young students and in this article, I would like to share some tips for students on managing stress levels coming up to exams:

-Make out a written study routine on a whiteboard or paper including breaks so that you ensure you take regular breaks. Look at the number of days you have left before the exams start and then start by writing a list of the subjects you need to put the most work into.

-Break up the study you need to do per day and then into blocks of fifty minutes throughout each day. If you try to tackle it all without a plan, you may feel overwhelmed so breaking it up is important.

-Be realistic about how long you can study for without a break- even a five minute break during intensive study periods makes a big difference.

-Research shows that we can only focus for blocks of maximum fifty minutes at a time before we try to distract ourselves.

Studying for fifty minutes at a time is the most effective use of your study time- otherwise you won't retain what you have been studying!

-Do something you enjoy at break time-sit outside, play some music for example and try to meet with a friend in the evening after you have completed your study, even if it is only for a half an hour. 

-Get outside in the daylight so your body’s sleep cycle coincides with daylight hours (morning light exposure is the most important to set your body clock so take your tea or coffee outside in the morning for even five minutes to help you sleep better that night).

-Avoid excessive screen time (mobile phones, iPads etc) for some time before bed so that your body knows it is nighttime and you will fall asleep faster. Sleep is vital for your focus and concentration the following day so try to have a wind down routine at night to help you relax for sleep .

-Eat enough at mealtimes with healthy protein and avoid relying on caffeine and/or sugar and energy drinks as these will only increase your stress levels by impacting on your blood sugar levels. 

-Notice your beliefs about your ability to study- what we focus on is generally what we get in life so make sure your energy goes towards positive beliefs such as 'Every bit of study I do will make my exams easier' or 'As long as I study in short blocks of time, I am learning and retaining what I am studying'.

Using positive thoughts in the lead up to the exams is really important. You can also create a positive mental image of how you would like to feel during the exams.

-Visualise yourself feeling calm and in control as you complete your exam. This positive visualisation can be done a few times a day when you are feeling stressed and is great to do before falling asleep at night. 

For students who are feeling physically stressed coming up to exams, there are some excellent herbal supplements available in your local health food shop which can provide fantastic support and are well-researched- these include L-theanine and Lemon Balm, Siberian Ginseng tincture and Magnesium Taurate (for anxiety) or Magnesium Biglycinate (to help relaxation and sleep).

-Lean on your support system over the next few weeks- if you are stressed, take regular breaks and talk about the pressure you may be feeling.

-Ask for help where you need it and remember that the exams are not your only chance in life to succeed.

These exams are just one step on the ladder of your success in life. 

psychotherapist limerick, psychotherapist newcastlewest, psychotherapist adare, IACP psychotherapist limerick, counsellor limerick, counsellor newcastlewest, counsellor adare, counselling limerick, counselling adare, counselling newcastlewest, accredited counsellor limerick, accredited psychotherapist limerick, trauma counselling limerick, trauma therapy limerick, trauma therapy ireland, PTSD Ireland, CPTSD Ireland, online counselling Ireland, online trauma counselling Ireland,

how to leave a relationship, relationship anxiety, toxic relationship signs, emotional abuse signs, counselling near me, therapist Ireland, online therapy Ireland, anxiety symptoms, how to reduce anxiety, signs of burnout, symptoms of burnout, how to leave a relationship, narcissistic abuse,

how to calm anxiety, Nicola Hogg