1. How to help cope with Exam Stress
Welcome
How to help cope with Exam Stress

2. Timeline Easter Revision 23rd April – Grade update and Level Update
11th May – Celebration Day
14th May – First day of main exam season
( 21 SCHOOL DAYS!!!! )
25th May – Study Leave

3. Easter Revision

4. Level System Update Next Level Review 23rd April. Since first review:
Across all tutor groups the average effort level has significantly increased.
Engagement has improved, Revision Sessions – Library

5. A state of mental, emotional or other strain.
Exam Stress
Stress
A state of mental, emotional or other strain.

6. Stress – can lead to feeling…
Stress – can affect…
Memory
Mood
Concentration
Self-esteem
Confidence
Immune system
Eating
Sleeping
Stress – can lead to feeling…
Overwhelmed
Anxious
Worry
Unable to cope
Nauseous
Headaches
Chest pains
Panicky

7. Feelings of STRESS build up & take longer to leave the body
Person feels threatened
Brain Responds
Nervous System & adrenal cortical system reacts
Stress Response
Society Today - difficult to “fight” or “run away” e.g.: you have a row with a parent – how do you fight, or get a way?!
Releases- hormones including noradrenalin, & adrenaline.
Increases- breathing rate, heart rate, blood sugar, blood flow; pupils dilate; intestinal muscles relax
Person “fights” or “flights”
BUT

8. Coping with Stress U-COPE Understand Check Reality Organise
Prevent Pressure
Engage with the environment/senses
Coping better
Manage time
Sleep PE
Healthy eating
Breathing exercises
Relaxation
Visualisation / Imagery

9. Relaxation Uses music and words to put you in a more relaxed state
Practicing Relaxation techniques
Feelings of CONFIDENCE, CALM, FREE from stress/tension
REFRESHED, RENEWED, FOCUSED RELAXED, PEACEFUL
Brain Responds
Relaxation Uses music and words to put you in a more relaxed state
Activates Parasympathetic Nervous
Slows down - Breathing rate, heart rate, and brain waves; Improves – immune system, digestion, sleep; lowers - blood pressure, blood sugar; pupils dilate; muscles relax.
Stress hormones (i.e. noradrenalin, adrenaline) decrease = calm, level, normal body functioning

10. Relaxation – improves Relaxation - feeling increases reduces Mood
Concentration
Confidence
Immune System
Sleeping
Creativity
Skin Conditions
Calmer/Clearer Thinking
Problem Solving
Efficiency
Memory
Relaxation - feeling
Calm
Smoother emotions
increases
Energy
Alertness
Mental Clarity
Productivity
reduces
Stress
Anxiety
Panic
Pain
Headaches

11. Make A Change

12. The Importance of Sleep
If we don’t get enough sleep, we risk reducing our:
• decision-making skills
• memory
• concentration and efficiency
• alertness
• awareness and ability to respond effectively to 
   situations
• reaction and thinking times.

13. How can we improve our quality of sleep?
Avoid big changes to your sleep routine, such as lengthy lie-ins on weekends.
Avoid doing work close to bed time so that your brain can ‘wind down’.
Avoid screens and stressful discussions/activities close to bedtime.
Create a relaxing pre-bed routine, free from over-stimulation from screens, sugar and caffeine. 
Incorporate exercise into your day, but not too close to bedtime. 
Allow enough time in between dinner and sleep so that you aren’t too full and your body won’t be busy digesting food. 
Write down any thoughts or concerns to help avoid them ‘buzzing’ around your head. 

14. How can we ‘wind down’ before bed?
•Turn phones off! 
•Have some alone time, listen to music, read a book (for enjoyment!) or relax doing yoga. 
•Get some fresh air by taking a relaxing walk. 
Have a bath

15. " There is a time for many words, and there is also a time for sleep."
                                                Homer

17. How to look after your brain

18. Start with a blank timetable
Mon 2nd
Tue 3rd
Wed 4th
Thu 5th
Fri 6th
Sat 7th
Sun 8th
Mon 9th
Tue 10th
Wed 11th
Thu 12th
Fri 13th
Sat 14th
Sun 15th
9.00
9.30
10.00
10.30
11.00
11.30
12.00
12.30
1.00
1.30
2.00
2.30
3.00
3.30
4.00
4.30

19. Fill in Known Times Mon 2nd Tue 3rd Wed 4th Thu 5th Fri 6th Sat 7th
Sun 8th
Mon 9th
Tue 10th
Wed 11th
Thu 12th
Fri 13th
Sat 14th
Sun 15th
9.00
Holiday              
Day Off
9.30
10.00
Homes Under the Hammer
10.30
11.00
11.30
12.00
12.30
1.00
LUNCH
1.30
2.00
2.30
3.00
X BOX
SNAPCHAT
3.30
4.00
4.30

20. Think about:
A recommendation of about 4 hours per day, for about 12 of the 17 days = approx 50 hrs.
Divided up between your subjects
Consider what percentage of each subject is assessed on the exam (Maths is 100%, but some are only 40%).
Make sure you’re devoting enough time to your Core subjects.
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22. Top Tips for Easter Revision

24. So, what are you going to do?
Write yourself a 5 point plan to …
… over the exam season