Helping you manage stress in the lead up to exams
It's completely normal to feel anxious in the lead up to exams. A little bit of stress can actually be helpful to motivate us to knuckle down and work hard. However, it's important to learn how to manage our stress levels, and to recognise when they become too intense and seek support.
Coping with assessment and exam stress – Under-18s COVID Community Champions – YouTube
Check out this interview by Merton's Young Inspectors' with a clinical psychologist, on successfully managing exam and assessment stress.
Why do we feel stressed?
When learning how to manage our stress levels, it can be helpful to understand the science behind why our bodies get stressed.
Getting started with revision
Often, getting started with revising for exams is the hardest part. It's really daunting when you have so much to learn and don't know where to begin.
Rather than jumping right in, take some time before you start to organise your revision properly. This can really help to ease stress and help you focus during the revision period.
Preparation, Preparation, Preparation
Check out these top tips
Prepare your workspace
Make sure you have a clean and tidy workspace where you feel comfortable working for long periods of time.
Plan out your revision
Make a list of all your exam dates and what you need to learn for each subject. Maybe try using a weekly planner like this one to help organise your workload.
Psychologists recommend revising little and often of about 35-40 minutes at a time.
Work out your preferred revision style
Do you focus better on your own in a quiet space or in a study group?
Work this out early on and your revision time will be more effective.
Look after yourself
In the lead up to exams it's important to make sure you are eating and sleeping well, and make time to rest, socialise and get some exercise.
This will keep stress levels down and you'll be more productive when revising.
Taking care of yourself
Honor, a young person speaking on Young Minds.org.uk gave her take on maintaining positive mental health and wellbeing during exams with these simple tips.
Separate where you rest and revise
Find a balance
"I made the mistake of blending the places where I revised and where I rested. I started to do a lot of revision in my bedroom, but I found it hard to get away from revision when I wanted to rest or sleep – everywhere I looked there were papers and flashcards looming over me.
Find a balance
So I decided to do all of my revision in the local library or my living room instead. This helped me to escape when I walked into the private space of my bedroom, and I no longer felt guilty for not revising."
"The most important thing for me was to use my time wisely and find a balance between revising and spending time doing the things I enjoyed. Constantly revising without a break can make you feel emotionally and physically drained. Whether using a hobby, or getting some rest, taking a break can help you to recharge and let's your brain digest what you've just revised."
For more information on Honor's story check out this link How to Look After Your Mental Health At Exam Time | YoungMinds
Health and Wellbeing tips
Merton Peer Educators Health and Wellbeing Tips.
Tracking your self-care
Remember to think about how you're feeling and what youneed each day. Check out mental wellness trackers like these Mental Wellness Trackers – hProject UROK.
Try sticking it to your planner, fridge or desk.
Maintaining perspective
Remember, exams aren't everything. Whilst it can be challenging to believe this when you're in the middle of them, how you perform in an exam does not define you – they are a small part of who you are.
Get help now
If you feel like your stress is getting overwhelming, it is important to seek help. You might want to start by speaking to family or friends about how you feel – it helps to vent, and they might be able to suggest some practical ways to help.
See our page Talking to Someone for guidance to help you do this.
However, if it continues to feel too much, you can findlocal support to help you during this challenging time.
The following organisations can also offer you more help if you need it:
Text YM to 85258.
Provides free, 24/7 text support for young people across the UK experiencing a mental health crisis.
All texts are answered by trained volunteers, with support from experienced clinical supervisors.
Texts can be anonymous, but if the volunteer believes you are at immediate risk of harm, they may share your details with people who can provide support.
Opening times: 24/7
Kooth – free, safe and anonymous online emotional health and wellbeing support for young people
If you're under 19 you can confidentially call, chat online or email about any problem big or small.
Sign up for a free Childline locker(real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.
Can provide a BSL interpreter if you are deaf or hearing-impaired.
Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.
Opening times: 24/7 hTel: 0800 1111
