Exam Stress – Positive Mental Health A Safeguarding tutor time activity for the students of of Harris Academy Purley

Preparing for Exams It can be overwhelming to study lots of material for one test Sometimes we are exhausted by the end of the year Tests and exams are important, so we want to make sure you are as prepared as possible.

How do you experience exam stress? What is your personal experience of exam anxiety? Do you experience most difficulty while you’re studying for exams? Or, in the exam room itself? Task: Write down what happens when you’re anxious Write down what types of exams/tests you find most difficult Do you feel anxious before or during exams? What is your personal experience of exam anxiety? Talk with the person next to you – What happens when you’re anxious? What kinds of exams do you find most difficult? Do you experience most difficulty while you’re studying for exams? Or, in the exam room itself?

Anxiety Serves the purpose of survival Anxiety is functional: Stress serves a purpose, alerting one to danger. All those physical signs of stress we just discussed are meant to keep you alive and healthy. A little bit of stress can be a good thing as it motivates us to work hard. But exams can make stress levels get out of hand, which can stop us from performing our best. So it's important to address it and get it back under control.

How might your body react to stress. Write down some ideas How might your body react to stress? Write down some ideas. Stress signs you might experience… Physical Signs: Increased heart rate; Fast, shallow breathing; Muscle tension; Excess perspiration; Heart palpitations; Stomach churning; Headaches; Dry mouth; Nausea/upset stomach; Vomiting; Diarrhoea/constipation; Faintness/light-headedness;Feeling too hot/cold (shivers); Insomnia/nightmares; Fatigue; Changes in appetite/eating patterns Behavioural Signs: Procrastination; Restlessness; Wanting to get away; Avoiding others; Impatience with others (“short fuse’); Lack of self-care; Substance abuse; High-Risk and Self-destructive behaviours Emotional Signs: Wanting to cry/laugh; Anger; Helplessness; Fear; Disappointment; Depression; Irritability; Frustration Mind: Negative/self-critical thinking; Confusion; Poor concentration and memory; Racing thoughts; Going blank; Difficulties with problem-solving

Catch 22 You know how to study effectively, you have to focus on the material, but you’re thinking about… ‘what happens if I fail’ or ‘what if I go blank during the exam’ ‘what if I do all this study and still don’t understand the material’. Can you learn the material while your mind is focused on those thoughts? NO! But can you just get rid of those thoughts? NO – at least not always. So we need a way that you can master effective action before and during exams, no matter what your mind is doing. We’ll look at how to do that after we help you prepare for the exams

What can you do to minimise stress? Write down some ideas Begin studying NOW Clarify areas you need to study Organise a time plan Maybe have a study group Begin studying NOW –It won’t get any easier. Thinking about it just gets you more thoughts and less results. Clarify areas you need to study – Be strategic. Ask your teacher what areas you should focus on. Identify what areas are you weak in? Give that more attention. Organise a time plan – Start when you said you’d start, stop when you said you’d stop. No more than 45 minutes without a ten minute break. Schedule a half hour break (at least) Organise a study group – Make it social and productive!

Brain Food for Peak Performance Drink lots of water Reduce Caffeine – Like coke Refuel regularly– begin with breakfast! Eat MORE fresh fruits, vegetables and slow release carbs for energy Eat LESS fast foods (fatty, salty, sweet) to ‘de-sludge Eating a balanced diet that includes fresh foods (especially fruits and vegetables) and regularly eating at meal times (especially breakfast) can help you to maximize brain function and manage your stress levels more effectively. Reduce caffeine intake (as caffeine intensifies the physical symptoms of stress) Reduce processed sugar intake (excessive refined sugar can cause sudden drops in blood pressure – hypoglycemia) Reduce sodium intake (excessive sodium can cause increases in blood pressure) Include a protein source in your diet (necessary for energy, cellular immunity, and hormone production) Include Vitamin C and B-complex Vitamin sources (eg. broccoli, tomatoes, citrus fruits, potatoes) Include a source of calcium (milk products, tofu); zinc (seafood); potassium (bananas, dark green leafy vegetables) Task: In your books write down what foods you think would help a healthy mind

Establish a routine of sleep times and wake times Restore Brain Power : Sleep Establish a routine of sleep times and wake times Aim for 8 hours each night Relax The time to relax is when you don’t have time for it! It’s important to take a break and find time to unwind. Establish a routine of sleep times and wake times – Train your body and mind to expect sleep and wake at those times. Aim for 8 hours each night – Set the alarm and no matter what your mind is doing, tell yourself you’ll wake up refreshed just before the alarm goes off

My Plan for Mastering Exams! Identify your own exam stress: What factors increase your stress level? What can you change? What can you accept? Identify revision and stress management strategies that work best for you! Mastery through Practice!