When you eat, relax and allow yourself time rather than carrying on with work. Avoid junk food—it provides a sudden burst of energy which will disappear, leaving you feeling worn out. Eat a well-balanced diet. Reward yourself when you achieve your study goals, such as watching an episode of your favourite TV show or going for a run.
Allow yourself time to rest. Stay focused on your study; try not to get distracted. Ideas for exam day Work out what you need to take with you into your exam the night before and have everything ready—water, calculators, pens, pencils, comfortable clothing etc. Eat a light breakfast—this will help with your energy and concentration. Visit the Translink website to plan your journey and always allow extra time for delays in public transport and traffic. Visit the toilet before your exam starts.
Breathe in to a count of 3 and then breathe out to a count of 3. Repeat this steadily for a few minutes. On exam day, stay away from people who may be feeling anxious or make unhelpful comments that increase your anxiety.
When you first sit down to do your exam, take time to slow your breathing and relax. Read through the exam paper carefully. Work out how long you have for each question or section and stick to it. If you have time at the end you can return to complete unfinished questions. Work on the questions that you find easiest first. If need be, these exams can be redone.
Creating an immense amount of stress for yourself may lead to things which can't be undone. Look after yourself first. Look after yourself and try your best. Here are things you can do to remind yourself that there is more to life than grades:. Keep in mind that exam results do not define who you are. Make a list of all the things you want from life which don't involve exams. This can help you realise that exams are only a small part of the picture.
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. Remember your strengths, You have so many skills and qualities. Never forget that your health and happiness is worth looking after. What you think you might have wanted to do with certain grades might not turn out to be for you after all - getting different grades might actually put you on to a much more enjoyable and fulfilling path, even if it wasn't the one you originally set out to be on.
Revision tips. Try breaking it up into chunks and creating a daily timetable. Be realistic about what you can achieve in a day. An unrealistic revision plan won't help you and will put you under unnecessary stress. Make sure you take regular breaks from studying. Your brain cannot concentrate for hours at a time. Focus on you and don't compare yourself to others.
More tips and advice from young people. Keep gaps between revision and drink lots of water. Try to not to stress and revise the day before exams. Rather than copying notes, draw mind maps or images to help you remember information. Get an early night and do some meditation before bed. Schedule in time for yourself and reach out if it's affecting your mental health.
Dealing with disappointing exam results. Don't panic, take a moment to breathe. Speak to people who will help you stay calm and who you can talk to about how you're feeling. Explore your options properly. Am I doing it right? Should I be reading stuff or making flash cards or something? Sami agrees. His maths teacher, he says, already does something like this. Discussing stress with your students can help to understand what they are experiencing. By listening to what they have to say, you can begin to understand how to help and what support and techniques they could be given to empower them to help themselves.
We are a group of researchers and practitioners working at, or in partnership with, The University of Manchester Institute of Education. Our research and professional practice covers a range of learning and well-being issues, including those relating to school examinations and tests, such as examination stress, test anxiety, and access arrangements.
We are pleased to be working with Ofqual to bring our understanding of these issues to a wider audience through a series of blogs to be published over the coming weeks. These blogs are written for teachers, parents, examinations officers, and older students. We hope you find them informative and helpful.
Buck, R. An investigation of attentional bias in test anxiety. The language Key Stage 4 teachers use prior to high stake exams and how this can be adapted to suit their students.
Hipkiss, A. Management of GCSE access arrangements: utilizing student feedback and observational data. McCaldin, T. An ethical approach to anxiety manipulation in school-based research. Psychology of Education Review , 40 2 , It only takes a moment and helps your body and mind relax so you will be in a better frame of mind to concentrate. Talk to someone. If you find that you are still feeling overly stressed, talk to someone you trust; whether it is a parent, teacher, counsellor or friend.
Sometimes just talking about things can make you feel better and the person you talk to may help you put things into perspective. Ultimately, don't lose sight that although things might seem intense right now, it won't last forever.
Finding healthy and positive outlets and strategies to cope with feelings of exam stress and anxiety can help you feel more in control. We need your feedback!
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