For most of our children exams are a part of normal life. Within the school system our children are expected to sit exams from a very young age. While a lot of schools will try to minimise the impact of this for our younger children as they grow older the pressure mounts on them. They are encouraged and sometimes pressured to achieve high grades as this is seen necessary to get them to the next level. Starting with the transition from primary school to secondary school and following on to GCSE, A-Levels, Btechs, Apprenticeships and University. With all these exams they should be well practiced but what happens when the stress and anxiety is too much?
Stress and anxiety can be overwhelming and can impact the child or adolescence’s whole life and those around them.
Signs to watch out for. Sleeping badly, headaches, loss of appetite, unusually bad tempered / moody, constantly tired, feeling sick, overwhelmed or out of control, having panic attacks.
Panic can produce physical symptoms and sensations too, such as chest pains, fainting, feeling your heart beating faster, this can be worrying and cause even more stress.
It is important to tell someone about these feelings and not hide them
How to survive & thrive during exams
GET POSH
Get planning – start your revision in plenty of time its way more stressful trying to cram at the last minute. Make a realistic study timetable that you can stick to, you can link it to your exam dates as well so you study in the right order.
Get organised – make sure you are studying the right information and get hold of anything you have missed, find out if there is any help available for example revision sessions or online resources.
Get social – everyone needs time off, you still need to eat and sleep, you might have other commitments like work. Its a bad idea to give up all social and sporting activities although you may need to cut them down especially as the exams get closer. Humans need social contact and remember you are not a machine, a little bit of down time can make the study time easier. Maybe join or start a study group to share ideas, practice questions and answers.
Get healthy – look after your physical and mental health, eat and drink regularly and healthily, remember ‘Briefcase’ Will (The Inbetweeners) no one wants this to happen in their exam!
Too late I’m already stressed …..on no it isn’t
Learn to relax, simple, effective and straightforward that’s the key.
Breathe. Put both feet on the floor and take a deep breath right down into your stomach, then breathe out slowly and fully it should take about 5 seconds count it in your head if you want, carry on doing this until your doing it naturally and you feel calm.
Notice. Close your eyes and breathe slow and deep, notice where the tension is in your body and try to relax these muscles, do this from the top of your head to your toes, try to imagine the tension just dissolving away.
Walk …… no need to explain this ! 10 minutes walking or cycling can release lots of pent up tension and clear your head.
Sleep. Things seem much worse if we don’t get enough sleep, if you have trouble sleeping try cutting down on caffeine, relax before bedtime maybe by having a bath or a warm drink, avoid using screens, phones / laptop at least an hour before bedtime. If things keep going round in your head get them out of your head by writing them down in a notebook then you know that you can deal with them in the morning. Make your sleeping environment as comfortable as possible remember Goldilocks not too hot not too cold, books and a laptop on the bed will make it too lumpy, shut the curtains if you prefer to sleep in the dark or get a nightlight if you like a small comforting ambient light.
Be nice to yourself think about what usually comforts you and do it.
We are all different and what works for one person might not work for someone else so think of things you have done in the past that make you feel good.
- Playing with your pet if you have one
- Watching a favourite movie
- Eating a favourite food
- listening to music
- Singing and / or dancing
If you feel that you are not coping tell someone ask for help. Get support at school / college / university from – tutor, teacher, head of year, counsellor/wellbeing advisor, peers. At home from – parents /carers / guardians, siblings, friends. Other support from – local GP, counsellor, support groups .
LG Counselling 07895 933393 