Effective Tips for Managing Stress and Exams

Managing stress & Exams

HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE What is Stress? ADVICE AND SUPPORT ON: DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING.

A state of mental or emotional strain or tension resulting from adverse or demanding circumstances. he's obviously under a lot of stress

Anxiety, stress & worry HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE It describes the uncomfortable feeling you get when you are thinking or facing a difficult problem Anxiety is not a bad thing, it is just your body's way of letting you know you're bothered by something or even frightened. ADVICE AND SUPPORT ON: DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING. becoming a big problem that causes them lots of uncomfortable feelings and behaviours. It usually involves the person over thinking the situation and what can start off as a small thought can end up

When is anxiety ok ?

HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE Everyone feels anxious at some time, especially if it is something new. This is ok and perfectly normal. exams, starting new school etc ADVICE AND SUPPORT ON: DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING.

When is anxiety not ok ?

HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE impacts you on a daily basis. It effects school, family, friends and your social life, it stops you from doing things and living your life. When you're worried or stressed it ADVICE AND SUPPORT ON: DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING.

How does it make you feel ?

Panic Fear Stressed Unable to do normal things Shaky Sweaty Overwhelmed Scared Nervous Worried Afraid Jittery Sick Butterflies Hot

The science behind anxiety and stress When our body recognises a threat and we need to act quickly we have a natural kick start "chemical called Adrenalin. Sometimes this can make our legs feel wobbly or our arms & legs feel shaky. The pumped blood raises our temperature and can make us feel sweaty or faint. Sometimes this can make us feel dizzy or sick but it passes quickly and soon returns to normal.

This is called fight or flight This reaction has continued to stay with us humans as a basic way to look after themselves, However, sometimes we over estimate a danger and over react.

HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE Styles of thinking which one are you ? ADVICE AND SUPPORT ON: POSITIVE DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING. NEGATIVE

Negative thinking HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE Thoughts Negative, self-critical, selective and biased Feelings ADVICE AND SUPPORT ON: DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING. Anxious, depressed angry Behaviours Avoid, give up, inappropriate

Thinking Errors Downers focus only on negative things, overlooking or dismissing positives (negative glasses) Blowing things up negative things look bigger than they really are Predicting failure make us expect the worse Feeling thoughts - strong emotions cloud how we think and see things Blame me feel responsible for everything that happens We all make thinking errors, problem is when it happens regularly and prevents us from making good choices

Positive thinking Acknowledge success, balanced and recognising strengths Thoughts Feelings Behaviours Pleasant, relaxed, happy, calm Confront fears, try, appropriate behaviour

Stress bucket activity HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE ADVICE AND SUPPORT ON: DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING.

Helpful tips EXAM TIME IS STRESSFUL YOU CAN ONLY DO YOUR BEST YOU CAN ONLY DO ONE THING AT A TIME IT DOESN T MATTER IF OTHER PEOPLE DO BETTER THAN YOU YOU DO NEED TO FOCUS ON REVISION AT SET TIMES AND KEEP TO THE PLAN TRY AS HARD AS YOU CAN FOR SHORT AMOUNTS OF TIME,WELL IN ADVANCE AND REGULARLY SLEEP EAT, FEED YOUR BRAIN REHYDRATE YOUR BODY NEEDS WATER TO WORK

Helpful tips TAKE ONE DAY AT A TIME ITS NOT THE END OF THE WORLD IF THINGS DON T GO AS YOU HOPED, SEEK ADVICE AND SUPPORT FROM SCHOOL THE BETTER RESULTS YOU GET NOW WILL HELP YOU GET TO WHERE YOU WANT TO BE IN LIFE REMEMBER YOUR EXAMS WILL COME AND GO VERY QUICKLY, THIS IS A VERY SHORT PERIOD IN YOUR LIFE IF YOU FOLLOW THIS ADVICE IT WILL HELP AND IT ISNT STUFF YOU HAVE TO DO FOREVER !!!! SET REALISTIC GOALS BELIEVE IN YOURSELF IF YOUR STRUGGLING TALK TO SOMEONE

What you can do? HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE Take a time-out. Practice yoga, listen to music, meditate, read or learn relaxation techniques. Stepping back from the problem helps clear your head. Eat well-balanced meals. Do not skip any meals. Do keep healthy, energy-boosting snacks on hand. Get enough sleep. When stressed, your body needs additional sleep and rest. ADVICE AND SUPPORT ON: DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING. Count to 10 slowly. Repeat, and count to 20 if necessary. Exercise daily to help you feel good and maintain your health. Take deep breaths. Inhale and exhale slowly. IN for 3, HOLD for 3 and OUT for 3.

Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get. HEALTH SERVICES IN SCHOOLS CONFIDENTIAL DROP-IN SERVICE Welcome humour. A good laugh goes a long way Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think? Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones. ADVICE AND SUPPORT ON: Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress. DRUGS & ALCOHOL, RELATIONSHIPS & SEXUAL HEALTH, EMOTIONAL HEALTH AND WELLBEING, IMPROVING CONFIDENCE & SELF ESTEEM, STOPPING SMOKING. HSIS drop in clinic every Thursday in the nurses room Talk to someone. Tell friends and family you re feeling overwhelmed, and let them know how they can help you.

Revision Techniques Take regular breaks Explain what you have just revised to other people Revise for short periods of time Make notes in your own words Create a timetable to schedule in revision time

Popular coping strategies Have a plan of action. Tackle one piece of work at a time. Talk to people who have a calming effect on you. Study in shorts burst of time and take regular breaks if you become distracted. Set aside plenty of time for revision, don t leave it until last minute. Look through your revision notes, essays or reports and focus on essential things you need to know. Be active, restructure and condense your notes. Plan answer outlines.

Coping strategies Rehearse questions you might expect in exams, do past papers, seek help and guidance from teachers if you don t understand Link up with a friend and revise together if it helps, read back what you have learnt to each other Make some brief notes or prompt cards about the subject it that helps Effective study skills can help you feel more in control and relaxed on the day Think about where you revise and is it the best place for you

On the day of the exam Try and get a good nights sleep Eat breakfast Have some water with you and stay hydrated Have all the stationary you need prepared the night before Go the toilet Don t try to learn on the day as it will only stress you out

On the day of the exam Give yourself time to settle in Know a breathing technique that you can use to calm yourself down Give yourself time to read over questions and instructions carefully If you are struggling with any questions move on to ones you know and come back to it later Manage your time

On the day of the exam If you panic don t worry, pen down , take some slow deep breaths, move your head from side to side to release tension Say some thing motivating to yourself Seek support from school about their revision techniques Mindfulness and relaxation ideas will really help

Further support HSIS ( health services in school ) Zillowirral.co.uk Kooth.com CAMHS 0151 488 8453 Apps/Mindfulness/breathing techniques/relaxation Leaflets to take

Thank you and good luck!