Coping+with+Exam+Stress

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** Coping with Exam Stress ** **Top Tips for Dealing with Exam Stress** Exam time is coming, you feel like the sun is always shining and you are stuck in doors with your books and notes - right? Or are you feeling just too overwhelmed and under pressure to focus? Anyone can suffer from exam stress, but if you feel that it is getting all too much some of the tips stated below may help to relieve the pressure.

**//General exam stress-busting tips://**
 * Believe in yourself.** You are capable of passing the exam. You wouldn't have been given a place in the class or on the course if you didn't have the ability to do it.


 * Don’t just worry – take action!** If you don't understand some of your course material, getting stressed out won't help. Instead, take action by seeing your subject teacher or asking your classmates to help you understand the problem.


 * Talk to a friend.** Confiding in someone you trust and who will listen and be supportive is a great way of reducing stress and worry.


 * Don’t put yourself under too much pressure.** Aim to do your best but recognise that if you think that "anything less than A* means I've failed" then you are creating unnecessary stress for yourself. As long as you do your best that is all you need to do.

**//Tips for revising from now until the exam period is completed://**
 * Time is of the essence!** Boost your confidence and reduce any pre-exam stress by avoiding last minute cramming. Leaving plenty of time to revise means you know you have prepared well.


 * Play is as important as work.** Make sure that you build in time to have fun in between study sessions. This will help you relax and reduce stress. Then you can return to your revision knowing that you have had a break and that it’s time to do some more work. Develop a timetable so that you can track and monitor your revision progress.


 * Take a break.** As soon as you notice you are losing concentration, take a short break – go for a walk, talk to a friend or just listen to some music. Then you will feel refreshed and able to concentrate on your revision again.


 * Another cup? Don't think so.** Don't drink too much coffee, tea or fizzy drinks; the caffeine will make you feel 'keyed-up' but make your thinking less clear. You may also have difficulty sleeping. PSHCE


 * Eat some ‘superfoods’.** Eat healthily and regularly; your brain will benefit from the nutrients. Replace sweets and sugar with ‘superfoods’ such as berries, bananas, oily fish, nuts and broccoli. 'Superfoods' can help boost your concentration, energy and mood.


 * A change is as good as a rest.** Experiment with several alternative revision techniques so that revision is more fun and your motivation to study is high. Also, revising with a friend or in a study group can be helpful too as long as you really are working together and not just wasting time chatting.


 * Give your body a workout (as well as your mind).** Regular moderate exercise such as a brisk walk, swim or session in the gym will boost your energy, clear your mind and help reduce any feelings of stress.

**//Tips for keeping calm during an exam://**
 * Try to avoid panic.** It's natural to feel some exam nerves prior to starting an exam and that can be a positive and motivating feeling. However, getting excessively nervous is counterproductive as it hinders your ability to think clearly.


 * Breathe deeply.** The quickest and most effective way of eliminating feelings of stress and panic is to close your eyes and take several long, slow deep breaths. Breathing in this way calms your whole nervous system.


 * Blankety blank?** If your mind goes blank, don't panic - it just makes it harder to recall information. Instead, focus on slow, deep breathing for about one minute. If you still can't remember the information then move on to another question and return to this question later. What you need to remember will come back to you.


 * Don’t dwell on past exams.** Don't spend time focusing where you think you went wrong. Often we are our own harshest critics. Congratulate yourself for the things you did right, learn from the bits where you know you could have done better, and then move on.

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