Ten tips to avoid exam stress

Exam season is upon us again and it can be a fine balance for teachers between motivating students and causing undue stress or anxiety.

Here are some helpful things students can do to keep motivated and stay healthy too. This list originated several years ago from an A level psychology task I gave my students to do for a unit on stress – use what they had learned to write advice for students who had upcoming exams. I have developed it over the years and this latest version is influenced by advice from our School Health Nurse, Deb Burdett, the NHS,  and the charity Mind.
 

Ten tips to beat exam stress

  1. Get Organised. Make sure you know what exams you have, what kind of questions they will have and when they are.
  2. Manage your time. Make a revision timetable. Make sure you build in breaks.
  3. Stay In control by sticking to your plan.
  4. The right Environment. Work somewhere that is light, has enough space and is distraction-free.
  5. Boost your confidence. Use a revision journal, recall things that have gone well in the past and visualise your success.
  6. Eat Healthily and stay hydrated. Avoid ‘energy’ drinks: they give the illusion of alertness but impair your performance.
  7. Sleep. Get enough sleep; a tired brain does not work well.
  8. Friends & family. Let them know you have exams and need to revise. Keep in touch during your planned breaks.
  9. Avoid life changes: For example starting a new relationship.
  10. Nerves: Recognise that signs of exam nerves like ‘butterflies in the stomach’ or a dry mouth are just your body preparing for action. 

We include this in our revision guides we give to students and it has also just gone out as the regular (‘Dear Deb…’) item from our School Health Nurse in our school newsletter.

I hope you find this list useful. Please feel free to use and adapt it as you wish. I’d be interested in which resources other schools use.

Students get more help and advice on student life from these pages on the Mind website and advice directed at parents and carers can be found on this area of the NHS Choices website.

  
April 2017 Update

Our old school nurse Deb Burdett has been promoted on to another area, but we still use the materials we produced together and our current school nurse, covering more than one school, keeps up the good work. We have run special sessions on tackling exam anxiety this year which have proved popular.

This list is made up of simple, but proven advice. The websites cited provide further guidance and signpost additional help for students who need it.

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