Staying sane during exam season
Isabelle Chappell gives her top tips for looking after your wellbeing during exam season.
As exam season is approaching, many of us are starting to prepare and revise. But do we ever think about our mental health during this? Already, the pandemic has had an impact on our mental health; the number of people struggling with mental health issues has risen by almost 30% since 2019. So what can we do to look after our mental health? There are lots of methods that can help you manage your wellbeing and feel less anxious and overwhelmed this exam season.
If you take care of your body, this will also help with your overall mental wellbeing. Simple things such as making sure to eat three substantial meals a day, getting plenty of sleep and exercising can make a real difference. Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day will increase symptoms of anxiety and stress. For your body's best performance, make sure you're getting eight to nine hours of sleep, eating enough slow-release carbs, consuming less caffeine and more water, and exercising for at least half an hour per day.
Feeling nervous before, during or even after an exam is common among all students. If you notice yourself starting to worry or feel panicked, take a step away from the situation for a moment. Perhaps try taking deep breaths or have a drink of water before you go back to the problem at hand. Remember that there is usually a solution to every issue you may have. Breaking things down into smaller, more manageable chunks can help. If you’re struggling to find the motivation to revise alone, why not try to study with a small group of friends? In 2004, a research paper published in Linguistics and Education suggested that revising with peers can be a very effective study technique as it allows individuals to better absorb their own notes. Furthermore, having the support of friends has emotional benefits, including a better sense of confidence.
When being constantly faced with new challenges, we often forget to look back at how far we have come and how much we have already achieved. Given that you have prepared well, there should be no reason for you to worry. Therefore, when experiencing a negative thought, try to challenge it and replace it with a more positive one.
Always remember that asking for help is never shameful. If you are struggling, talk to friends, family, or your Form Tutor/Pastoral Manager about how you are feeling. Alternatively, don't be afraid to seek professional help and support. This can help you think more positively and deal with the stress that comes along with exams.
If you go into your exam and are unsure on how to answer any of the questions, try not to panic. Take a deep breath and tackle what you do know and come back to the questions you are less sure of later. Try to answer every question, even if you do not know the answer for certain, as it will allow you to get as many marks as possible.
Although revision is important, you must give yourself plenty of time to rest and unwind as if you work too hard you could end up burning out. Giving yourself a planned amount of rest also has the advantage of giving you time to absorb what you have revised as well as helping you to de-stress. This is why techniques like the Pomodoro method are so effective.
Using these methods should help you to stay sane over the next two months. Remember to always be kind to yourself, seeking support if you need it.
Isabelle Chappell, Y10
As exam season is approaching, many of us are starting to prepare and revise. But do we ever think about our mental health during this? Already, the pandemic has had an impact on our mental health; the number of people struggling with mental health issues has risen by almost 30% since 2019. So what can we do to look after our mental health? There are lots of methods that can help you manage your wellbeing and feel less anxious and overwhelmed this exam season.
If you take care of your body, this will also help with your overall mental wellbeing. Simple things such as making sure to eat three substantial meals a day, getting plenty of sleep and exercising can make a real difference. Pulling all-nighters, surviving on a poor diet, and getting minimal amounts of movement into your day will increase symptoms of anxiety and stress. For your body's best performance, make sure you're getting eight to nine hours of sleep, eating enough slow-release carbs, consuming less caffeine and more water, and exercising for at least half an hour per day.
Feeling nervous before, during or even after an exam is common among all students. If you notice yourself starting to worry or feel panicked, take a step away from the situation for a moment. Perhaps try taking deep breaths or have a drink of water before you go back to the problem at hand. Remember that there is usually a solution to every issue you may have. Breaking things down into smaller, more manageable chunks can help. If you’re struggling to find the motivation to revise alone, why not try to study with a small group of friends? In 2004, a research paper published in Linguistics and Education suggested that revising with peers can be a very effective study technique as it allows individuals to better absorb their own notes. Furthermore, having the support of friends has emotional benefits, including a better sense of confidence.
When being constantly faced with new challenges, we often forget to look back at how far we have come and how much we have already achieved. Given that you have prepared well, there should be no reason for you to worry. Therefore, when experiencing a negative thought, try to challenge it and replace it with a more positive one.
Always remember that asking for help is never shameful. If you are struggling, talk to friends, family, or your Form Tutor/Pastoral Manager about how you are feeling. Alternatively, don't be afraid to seek professional help and support. This can help you think more positively and deal with the stress that comes along with exams.
If you go into your exam and are unsure on how to answer any of the questions, try not to panic. Take a deep breath and tackle what you do know and come back to the questions you are less sure of later. Try to answer every question, even if you do not know the answer for certain, as it will allow you to get as many marks as possible.
Although revision is important, you must give yourself plenty of time to rest and unwind as if you work too hard you could end up burning out. Giving yourself a planned amount of rest also has the advantage of giving you time to absorb what you have revised as well as helping you to de-stress. This is why techniques like the Pomodoro method are so effective.
Using these methods should help you to stay sane over the next two months. Remember to always be kind to yourself, seeking support if you need it.
Isabelle Chappell, Y10
