Keep calm it’s just exams
Exam stress can start when you feel you can’t cope with revision, or feel pressure from your school or family. You might worry you’re going to fail or you won’t get the grades you need for the course or job you want, but we’ve got advice and tips on coping.
It can seem scary to talk about stress or anxiety. You might feel like nobody else is feeling this way. But bottling up stress and trying to deal with it on your own can often make the stress worse. So it can really help to talk.
How to deal with exams stress
- When you are feeling the stress, get talking.
- Remind yourself that a certain amount of stress is motivation. Use the emotion to improve your performance
- Talk to friends. They’re there to help. Talking to them will help you realise you’re not alone and they’ll give you support.
- Talk to your teachers or parents. They will have a different perspective to you. They can help you problem solve and find practical solutions.
- Take regular breaks
- Revise with friends. This can be great as you keep up your social life and you don’t feel isolated and alone.
Practice mindfulness and concentrate on your breathing. To find out more about mindfulness click on the link below.
How to believe in yourself
- Develop a positive mind set.
- Believe in yourself – recognise your own potential and aim to meet or exceed this.
- Don’t compare yourself to others. These are your exams and your future. All that matters is that you do the best that you can do.
- Don’t let negative thoughts take over. Just because you have the thought does not mean that it is true or that you have to believe it.
- Remember that life goes on whatever your grades. You might be disappointed but these are just one set of exams. Focus on doing the best that you can.
How to take care of yourself during exams
Have a good night’s sleep before the exam. Staying up late to ‘cram’ is never a good idea. Stop revising at a point which gives you time to calm down, then go to bed at a decent time.
Stop and reset
If your mind goes blank during the exam, do a simple breathing exercise to focus yourself, then have a calm read through the exam paper to find something you know well. Start by answering that, to bolster your confidence, then move on to the trickier stuff.
Focus on you
Don’t focus on what other people are doing in the exam hall. You can’t judge how well you are doing by how other people are behaving.
Don’t keep re-living the exam when it’s over. You’ve done what you can and you can’t change anything now. Move onto the next one.Revision Techniques Handout