Emotional Wellbeing & Exam Stress

Emotional Wellbeing “Emotional wellbeing is not the absence of emotions, but it is your ability to understand the value of your emotions and use them to move your life forward in positive directions.”

Stress Stress is the reaction people have to excessive demands or pressures. It is an emotional reaction to a situation or experience that we are not comfortable with. When we feel stress our brain releases chemicals (adrenalin and cortisol ) to respond to the ‘danger’ and it triggers, an instinctive response in us : ‘fight,’ ‘flight’ (run) or ‘freeze. If stress repeats itself over too long a time we are then constantly in this traumatic response with nothing to fight or run from. So we don’t get rid of the stress chemicals and this can affect our health negatively e.g. harms your immune system so you get more illnesses, causes panic attacks or making you feel down or depressed. Some stress symptoms : . Can’t concentrate Biting fingernails Mood swings Difficulty getting to sleep or difficulty waking up in the morning, Constant fatigue Forgetfulness Aches and pains for no apparent reason Poor appetite Social withdrawal Loss of interest in activities Headaches Increased anxiety and irritability Increased heart rate

How can I cope with exam stress? The best way to manage stress is to be aware of it, consider how it affects you and put things in place to keep it under control. Learn to recognise when you're stressing out. A break or a chat with someone who knows the pressure you're under will get things into perspective. 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. Avoid comparing your abilities with your mates. Those "Oh my gosh I've only read Macbeth 17 times" conversations are such a wind up. Everyone approaches revision in different ways, so just make sure you've chosen the method that works best for you. Make a realistic timetable. Stick to it.

How can I cope with exam stress? Eat right. Treat yourself like a well honed machine - eat fresh fruit and veg and have a proper breakfasts. Fuel your brain as well as your body - no one can think straight on coffee and chocolate. Sleep well. Wind down before bed and don't revise under the duvet - your bed is a sanctuary, not a desk. Get your eight hours. Exercise. Nothing de-stresses the mind faster than physical activity, so build it into your timetable. Being a sloth makes our mind sloppy too.

How can I cope with exam stress? Panic is often triggered by hyperventilating (quick, shallow breaths). So if you feel yourself losing it during the exam, sit back for a moment and control your breathing. Deep breath in and out through the nose, counting to five each way. Steer clear of any exam 'post-mortem'. It doesn't matter what your mate wrote for Question 3(b), it's too late to go back and change your answers, so it will just make you worry even more. Ultimately, don't lose sight of the fact that there is life after exams. Things might seem intense right now, but it won't last forever.

Identify Your Support Network Write down who you can go to for support Home Friends School Other Don’t forget helplines like the Samaritans, Childline or The Mix. Think who the people you trust are and who you will go to for different problems you experience. Think about which people you will go to for support with specific problems

Stress busters! Take frequent breaks. Think positive possibilities, not catastrophes. Think about when and where you work best.  Find activities that help you relax. Take a break from social media. Stop comparing yourself. Ask your friends for help. Tune into the present.

Get organised Stress is often made worse by the feeling of not being in control, so try and put some structure into your day. Put together a revision plan for exams, including relaxation time. Try to work smarter, not harder. Write a ‘to-do’ list. Ticking things off your list is satisfying!

The night before the exam Get out for some fresh air; the exercise will help reduce your stress levels. Lay some clothes out, check your exam timetable, and pack your bag with the right equipment for the exam. Try to get an early night; sitting up late ‘cramming’ often makes things worse and confuses your memory. If you’ve stuck roughly to your revision plan, you should be OK. The day of the exam Wear comfortable clothes, with layers to take off if you overheat. Get to the exam room in plenty of time, so you don’t end up rushing and panicking yourself. Don’t try last-minute revision outside the exam room, you will probably mess up what you’ve already learned. If your mind goes completely blank, remember that most people know more about a subject than they think they do. During the exam Find your desk and concentrate on keeping your cool. If you’re feeling panicky, concentrate on breathing slowly and deeply. When you are told to turn over the paper, never start writing straight away. Spend a few minutes reading the instructions and the questions carefully a couple of times. Make a rough plan of how long to spend on each section, and what you plan to cover, and stick to it. After the exam It’s over. Don’t get sucked in to endless discussions of the exam with all the other stressed-out students outside. They always seem to know the best answer to question 9B, and it’s never the same as yours. You could end up worrying about it for weeks, when you were right all along.

Support If you feel that you might like some additional support then please seek me out if you need someone to chat to. I’m in my room Monday, Tuesday, Thursday and Friday Break time.