Testing Times
| Published: 22nd May 2007 10:14 |
Exam time has come around and the pressure is on. People all over the country are preparing to take GCSE examinations, A Level tests and university degree finals. And, thousands of students are sitting at desks, surrounded by books, heads crammed full with way too much information - stress levels in the UK must be soaring!
A little bit of stress is good for you. It means that you stay focused and perform well. A small amount of adrenaline (a hormone released into your bloodstream as a response to mental or physical stress) makes you stay alert.
But too much stress can lead to headaches, loss of appetite, nausea and tiredness. You may feel irritable, panicky and depressed. If your stress is leading to you being snappy and angry, then try to learn how to deal with those feelings without losing your temper.
The best thing you can do is to learn how to deal with that awful exam anxiety. Read on for our stress busting tips and find out how to get those good grades.
It's good to talk
Always remember you are not alone. You may have friends in the same boat, or family members you can talk to.
If you are feeling low or panicky, take a few minutes out to chat with someone you trust about how you are feeling. It may help to talk to a teacher or lecturer, and identify any specific problems with them.
If you are unsure of a topic or don't understand something, ask your tutor! They are there to help. Don't suffer in silence.
Examine your coping techniques
If your main coping strategy during examination times is sobbing into your pillow and pulling your hair out, it might be time to have a rethink. Of course, you are bound to feel some anxiety, but learn how to focus those stressful feelings and turn them into positive energy.
First of all, you need to eat well. When you're sitting at a desk it may be convenient to reach for the biscuits and chocolate, but eating too much junk food will make you feel sluggish.
Try eating fresh fruit, nuts and seeds as snacks. Avoid too much caffeine, as it may give you energy in the short term, but this is a false high. Too much of it will leave you feeling low.
Cut down on your alcohol intake, as nights on the town with a pint in your hand may seem like a good idea, but your work and stress levels will suffer.
Find out about a healthy, well balanced diet
Exercise is a fantastic way to help you cope with stress. Sports and other physical activity such as dancing, swimming or jogging can help to relax you. They also work wonders for a brain that is too full!
During exam time it can be hard to switch off and relax. The result of this is that you spend all your time obsessing over your exams. Doing a bit of light exercise could help to take your mind off your work. Go for a walk, or do some light stretches. You could always yoga or meditation. Anything that relaxes you and gets you into a stress-free zone will be beneficial.
It's important to make sure you get enough sleep in the run-up to exams. Get into a good routine. Go to bed at the same time each night, and get up at the same time each morning. If you do find it hard to switch your mind off, try listening to soft music, having a warm bath or drinking milk before bedtime.
Find out how to get a good night's sleep
Work out your work routine
Everybody works differently. Some people need complete silence to study, while others might find they need a bit of background music. Some work best in the morning; others can concentrate more in the evenings.
Sometimes you may feel like you could do a long stretch where you work for a few hours, other times you might only feel able to study for half an hour or so. Take some time to think about how you work best. Think about past examination times. Did your work routine help you or hinder you?
Identify your study style. Then, work with it! Set aside time to study when you know you work well. Give yourself the best possible chance to succeed.
Revise your attitude
The problem with exam time is many people either work far too little, or far too much. It's difficult to find that balance, but very important for your state of mind, health and grades that you do.
Sometimes, the pressure can seem too much and we all have moments where we feel like giving up, and going off to do something more fun.
If you need a break, have one! But make sure that you don't lose your get up and go. It's all too easy to have a break that constantly gets extended (does the phrase ‘just five more minutes' sound familiar to you?).
It's also too easy to get distracted by other things (‘I'll just have a shower / eat some food / pop into town'). Stay focused! Manage your time well, and you won't feel that awful last minute ‘oh no I haven't done enough' panic.
On the other hand, you might be working too hard. Don't lock yourself up for hours on end, desperately poring over your work.
Two to three hours a day is the maximum amount of time you should study hard for. After that, your brain finds it hard to concentrate and absorb more information. So, if you are working too hard, you will end up frustrated and worried, because it feels as though you aren't making progress.
Relax and give yourself breaks. When you feel as though you have achieved something, reward yourself with a small treat such as your favourite food, or a night watching a DVD.
Give yourself good marks
If you feel confident that you can do well, it really does work wonders! When you are feeling low, or worried that you are finding something difficult, take a few minutes to think about your strengths.
It may be that you are a mathematical genius, a scientific ace or could put Shakespeare to shame in the writing stakes.
Remind yourself of what you are good at, and tell yourself that you can do this! Having a can-do attitude will help you stay positive, calm and less panicky when it comes to tackling subjects you find tough.
Put it into perspective
If you don't do as well as you had hoped, it does not mean you are a failure. You can re-sit most examinations.
Don't be beaten by the experience, learn from it. Look at where you went wrong, and make changes for the next time you sit the test. Sometimes you do well, sometimes you don't. Keep things in perspective, and realise that it's not the end of the world.
Find out how to cope with exam stress
Supplied By NHS Direct
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