Workshop by Colette MANSFIELD & Emma choolun Exam stress Workshop by Colette MANSFIELD & Emma choolun

Make a Plan and Know your Stuff Suss out how much work you have to cover and how much time you have before the exams. then draw up a realistic timetable. Switch between subjects to avoid becoming bored with a single topic. It is much easier to remember stuff once you understand it so if you're struggling, look for fresh sources of info other than class notes. Revise with a friend and see if you can figure it out together (be careful you don't just distract each other!). ask your teacher for help - they might even be running some revision classes.

What suits you Studying alone in a quiet room suits some people, but not everyone likes working in silence. Try playing music quietly in the background, or revising with a friend (but don't let them distract you!). Experiment with colour coding, notes on postcards, diagrams.

PREP FOR REVISING A break every 45 to 60 minutes Have a clear and tidy work area Turn off phone so you are not distracted Have a drink of water LET YOUR PARENTS KNOW YOU ARE Studying SO They DON’T DISTRACT YOU KNOW WHAT YOU are GOING TO REVISE

Don’t forget there is life beyond revision for exams MAKE SURE THAT YOU GIVE YOURSELF TIME EACH DAY TO RELAX. TAKE BREAKS TO DO SOMETHING YOU ENJOY… WATCH TV LISTEN TO MUSIC READ A BOOK MEET FRIENDS

Pamper yourself a little Put yourself first. This is an important time for you. Enlist the help from your family. Make sure they know when not to disturb you….. apart from bringing you food and cups of tea. Eat well. Your brain needs food too. Get plenty of sleep

How to handle exam days It's natural to be nervous on exam days, but don't let your nerves take over. Start the day with a good breakfast, and give yourself plenty of time to get to the exam hall. Remember to take everything you need, including pencils, pens and a calculator. A bottle of water and some tissues are also useful.. Once the exam has started, take a few minutes to read the instructions and questions so you know exactly what's expected of you. Ask an exam supervisor if anything is unclear – they're there to help you. Plan how much time you'll need for each question. Don't panic if you get stuck on a question, but try to leave yourself enough time at the end to come back to it. Even if you're really stumped, an educated guess is better than leaving it blank. When the exam is over, don't spend too much time going over it in your head or worrying about it. Resist the temptation to compare your answers with those of your friends. If you have more exams to come, focus on the next one instead.

How to recognise stress Recognising that you may not be coping with the pressures you face is the first stage in managing your own well- being and levels of stress. The signs and symptoms of stress will vary greatly from person to person as the experience of stress is very individual – it can show up in unpredictable ways, from sudden bursts of aggression to unexplained illness. Signs of stress

Remember to breathe Imagine you have a balloon in your tummy. Every time you breath in the balloon inflates. Each time you breath out the balloon deflates. Just notice thoughts and feelings and bring your attention back to breathing again. Focus on deep, slow belly breathing. Once the worst of the feelings have passed carry on with the task in hand with a better focus.

Revision tips Make a realistic revision schedule. Aim to do a few hours of revision each day, and mix up your subjects so you don't get bored. Find a revision style that suits you. Studying alone in a quiet room suits some people, but not everyone likes working in silence. Try playing music quietly in the background, or revising with a friend (but don't let them distract you!). Customise your notes to make them more personal. Experiment with colour coding, notes on postcards, diagrams. Make sure you understand everything Don't be afraid to ask your teacher or a friend for help if you need it. Look at past exam papers. familiarise yourself with the layout and type of questions you'll be asked. Practise completing exam papers in the set time limit to improve your exam technique.

https://web.ntw.nhs.uk/selfhelp/ Websites http://www.nhs.uk/Livewell/teengirls/Pages/examsense.aspx http://www.bbc.co.uk/guides/zsvcqhv https://web.ntw.nhs.uk/selfhelp/ http://youthoria.org/