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

2. 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.

3. 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?

4. 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.

5. 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

6. 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

7. 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!

8. 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

9. 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

10. 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!