Coping with…

Exam Stress

Exam Stress …

Everyone gets stressed during exams but it's important not to let it get out of control. Check out the common signs of stress and the best ways to chill yourself out... Hands up who has never stressed about exams. Even if only a tiny bit. For most of us, exams are the most pressurised times of our lives. And (a little bit of) stress does us good. How could we motivate ourselves through 100 pages of The Russian Revolution if we weren't remotely bothered? So everyone has bad days. Sometimes our stress levels get out of hand. This can stop us performing at our best. And mess with our body as well as our mind. What are the symptoms?           

Difficulty getting to sleep or difficulty waking up in the morning Constant tiredness Forgetfulness Unexplained aches and pains Poor appetite Loss of interest in activities Increased anxiety and irritability Increased heart rate Migraines/headaches Blurred vision Dizziness

If you've noticed three or more of the above symptoms and you've experienced them for a few weeks you may need to do something about your stress levels. So how should I deal with exam stress? 

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Learn to recognise when you're stressing out. A break or a chat with someone who knows the pressure you're under will get things into perspective. Avoid comparing your abilities with your mates. Those "Oh my God I've only read Macbeth 17 times" conversations are such a wind up. Everyone approaches revision in different ways, so just make sure you've chosen the method that works best for you. Make a realistic timetable. Stick to it. Eat right. Treat yourself like a well honed machine. Fresh fruit and veg. Proper breakfasts. No one can think straight on Coffee and Cornflakes. Sleep well. Wind down before bed. Don't revise under the duvet - your bed is a sanctuary not a desk. Get your 8 hours. Exercise. Nothing de-stresses the mind faster than physical activity. Build it into your timetable. Being a sloth makes our mind sloppy too. Quit the bad habits. E.g. Cigarettes. Never stopped anyone being stressed for long. Panic is often triggered by hyperventilating (ie quick, shallow breaths). So if you feel yourself losing it during the exam, sit back for a moment and control your breathing. Deep breath in and out through the nose. Counting to five each way. Steer clear of any exam 'post-mortem'. It doesn't matter what your mate wrote for Question 3(b). It's too late to go back and change your answers, so it will just make you worry even more.

Ultimately, don't lose sight of the fact that there is life after exams. Things might seem intense right now, but it won't last forever.

WHAT KIND OF A LEARNER ARE YOU? It is important to recognise your style of learning to help you make the most out of your lessons and to assist you in your approach to homework and revision. Most people fall into one category and there is advice included on how to make the most of your skills, but you can try all the different strategies to help you achieve your potential. Fill in the following questionnaire to discover which kind of learner you might be – it is a general guide not a scientific test. Once you have worked out the type of leaner you are read the tips to help you with your learning.

Learning Styles Questionnaire This questionnaire will help you discover what kind of learner you are. Write the colour of the answer in the box to show which best describes you. Ensure you do it yourself – there are no right or wrong answers.

I prefer lessons where we can discuss things.

I prefer lessons where there is something to look at (like a picture, chart) or something to draw.

I prefer lessons where we can do something practical – or at least move around.

I often fiddle with things in class (a pen, paper clip or rubber band.)

I often sing or hum to myself in class.

I often doodle in class.

When learning a new skill, I prefer to just get on with it.

When learning a new skill, I prefer someone to explain to me how to do it.

When learning a new skill, I prefer to watch someone else show me how to do it .

When the adverts come on TV – I like to watch them.

When the adverts come on TV – I get up and do something.

When the adverts come on TV – I like to sing along to them.

I would prefer to listen to a story.

I would prefer to see a comic strip of a story.

I would prefer to act out a story.

I am good at learning sports.

I have a good memory for people’s names.

I have a good memory for faces.

I prefer teachers who use diagrams to show us things.

I prefer teachers who get us to do something.

I prefer teachers who explain things to us.

If I get in trouble in class, it’s for talking.

If I get in trouble in class, it’s for drawing on the desk or my book.

If I get in trouble in class, it’s for fidgeting.

On a long journey I like to look at the scenery or read.

On a long journey I can’t wait until we stop so I can walk around.

On a long journey I like to listen to music or talk to the other travellers.

I use my hands a lot when I am talking.

When I am discussing things I sometimes use words my friends don’t know.

When I am discussing something, I like to doodle.

If I could be famous, I would be a sports-person (or dancer).

If I could be famous, I would be a film-star.

If I could be famous, I would be a singer.

I would rather go outside and play.

I would rather watch my favourite TV programme.

I would rather listen to my favourite music.

I get distracted in class if I see can something outside the window.

I get distracted in class if I see can hear something happening outside.

I lose concentration if I have to sit still for a long time.

I am good at drawing.

I am good at making things.

I am a good listener.

Out of these 3 jobs – I would prefer to be a radio DJ (or presenter).

Out of these 3 jobs – I would prefer to be a mechanic.

Out of these 3 jobs – I would prefer to be an artist (or designer).

In my spare time I would prefer to do something physical, such as sport or dancing.

In my spare time I would prefer to watch TV or a video.

In my spare time I would prefer to listen to music or chat with friends.

If I needed to build a Lego model, I would get someone to read the instructions to me.

If I needed to build a Lego model, I would try to work out which bits fit together.

If I needed to build a Lego model, I would follow the diagram or the picture on the packet.

Now total up your scores.

What colour did you score the most in; now look at the information for your colour. Don’t forget, you may have characteristics that appear in more than one style, ensure you read about all the styles that apply to you.

RED: You are an AUDITORY learner.

BLUE: You are a VISUAL learner. GREEN: You are a KINAESTHETIC learner. RED: AUDITORY LEARNERS. An auditory learner likes listening. You probably have skills in organising information and have a methodical approach to your work. You may remember information by using a checklist. You are a good speller and reader. You have an excellent memory for names, dates and trivia (like football scores!) You may be musically talented. You are often considered to be a reliable and independent worker.

SUGGESTIONS FOR AUDITORY LEARNERS. Homework: try studying with a friend so you can talk aloud about the work. saying what you think the chapter is about. Revision: Read out loud whenever possible. Say aloud things you want to remember. Rather than write information down discuss with a buddy. Record facts on your iPod and listen back to them. Create jingles to aid memorisation.

BLUE: VISUAL LEARNERS. A visual learner enjoys pictures and images. You will be good at imagining situations which helps you to be prepared and you use picture images to help you remember things. Visual learners are usually creative and good at art and drawing. When you were younger you were probably fast at jigsaw puzzles and enjoyed Lego. You don’t get lost often as you are probably good at reading maps and following written instructions.

SUGGESTIONS FOR VISUAL LEARNERS. In classrooms try to sit away from windows to avoid looking at distractions. Homework: Write down things as this helps you to remember them better. Look at people whilst they are talking to you as this keeps you focused on what they are saying. Revision: Study independently – you are better working on your own. Work in a quiet room, you find it easier to concentrate that way. Use colour to highlight main ideas in your work. (Colour code your mind maps) Videos and computer animation are also helpful to learn concepts.

GREEN: KINAESTHETIC LEARNERS. A Kinaesthetic learner learns best by doing things. You will be good at building and making things. You like to show people how things are done rather than tell them. You are probably very good at sports and you may even be good at impersonating people! You like to enjoy the experience of learning. You are generally quite confident about demonstrating things.

SUGGESTIONS FOR KINAESTHETIC LEARNERS. Homework: Walk about saying out loud the work you have to remember. Picture words in your head when you are learning in class. Revision: take frequent breaks between your studies. When you are studying you may find it easier with music on in the background. When you are trying to memorise information at home, close your eyes and write the words in the air. Dress up you workspace with posters.

Keep practicing these strategies

Draw up a revision timetable Research shows that shorter 20-30 minute spells work best, because your concentration is much higher. We therefore recommend taking short, frequent breaks. We also advise to mix the order order of the subjects. Take a look at the proposed timetable:                   

9.00-9.30 Subject 1 Break 5 mins 9.35-10.05 Subject 1 Break 5 mins 10.10-10.40 Subject 2 Break 5 mins 10.45-11.15 Subject 2 Break 30 mins 11.45-12.15 Subject 3 Break 5 mins 12.20-12.50 Subject 3 Break 1 hour 13.50-14.20 Subject 1 Break 5 mins 14.25-14.55 Subject 2 Break 5 mins 15.00-15.30 Subject 3 Break 5 mins 15.35-16.05 Subject 1

Find a quiet space This is a pretty straightforward one: you desperately need a place where you can be uninterrupted for a few hours. Your room, local or your school/university library will do. Be careful with revising in a coffee shop such as Starbucks. It is a popular option, however it does not work for everybody and people often get distracted! Get down to it in the morning You have to make a start at some point and doing it sooner rather than later is a very good idea. Try to stick to our draft revision schedule and start revising in the morning - research shows that you are more likely to do all the planned work if you start early, because as it gets closer to the evening, there is bigger tendency to get outside. Spice up your revision Use a bit of colour! Drawing colourful learning maps will help you to memorise facts. What is even more interesting is the fact that colourful notes are easier to memorise than plain black and white ones. Give it a go!

Do plenty of past papers Ask your teacher for some past papers or google them yourself. Most exam boards nowadays put a lot of emphasis on exam technique and simply familiarising yourself with it before the exam can often save you time and help to earn marks at the exam. A lot of examiners do not bother with inventing terribly innovative questions once you have done three or four past papers chances are that some of questions that come on the day will look familiar. Make summary notes Making notes is by far the best way to memorise lots of information. We all have been there, sat down reading a textbook and lying to ourselves that the time is being used productively - it is not! The best way to memorise information is by making notes over and over again. It may be incredibly tedious but the thing is that the most successful candidates often make as many as three sets of the same notes in a run up to the exams which help them to memorise the required information. Reward yourself It is not all about the work; you need good breaks too. People who manage to find the right balance between study and leisure are the ones who get the top marks. For instance go to a cinema with friends after a productive day of revision or treat yourself to something sweet. Work hard, play not-quite-ashard is the motto here. Cut radio contact Otherwise known as switch off your mobile phone. Incoming calls and texts are just too tempting, especially if the alternative is memorising irregular verbs. Turn off the computer, too, unless you are visiting revision websites. Use your family and friends Ask people around you to test you and give you feedback. You should already have made handy revision notes (see point #7). Why not give these notes of key dates covering Henry VIII’s reign to your mum and ask her to test you? This is not only a good way to revise but also a good way to have a break from the hard work.

Ideas for exam day 

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Organise and pack everything that you need to take with you into the exam, the night before Keep away from people who may agitate you before the test or may say unhelpful, anxietyprovoking comments Take time to slow your breathing and relax when you first sit down Read through the paper, underlining key words and instructions. Work out how long you have for each question or section Watch out for the wording of the questions make sure that you understand and address what the question is really asking Answer the questions you find easiest first, then as you relax more move onto the other ones (by then your mind has relaxed and you are likely to find the work easier) Re-read answers if possible and make any changes that are necessary - cross out notes, correct spelling, check workings

10 Relaxation Techniques That Zap Stress Fast 1. Meditate A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach. The process can be simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to synch the mantra with your breaths. Let any distracting thoughts float by like clouds. 2. Breathe Deeply Give yourself a 5-minute break from whatever is bothering you and focus instead on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” says psychologist Judith Tutin, PhD, a certified life coach in Rome, Ga. 3. Be Present You rush through dinner, hurry to your next appointment, race to finish one more thing on your agenda. Now try something different: Slow down. “Take 5 minutes and focus on only one behavior with awareness,” says Tutin. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food as you slowly chew. When you spend time in the moment and focus on your senses, you should feel the tension leave your body. 4. Reach Out A good social support system is one of the most important resources for dealing with stress. Talking to others -- preferably face-to-face or at least on the phone -- is a great way to better manage whatever is stressing you out. 5. Tune In to Your Body Mentally scan your body to get a sense of how stress affects it each day. Lie on your back or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. “Simply be aware of places you feel tight or loose without trying to change anything,” says Tutin. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

6. Decompress Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap and use a tennis ball or foam roller to massage away tension. “Place the ball between your back and the wall. Lean into the ball and hold gentle pressure for up to 15 seconds. Then move the ball to another spot and apply pressure,” says Cathy Benninger, a nurse at The Ohio State University Wexner Medical Center in Columbus. 7. Laugh Out Loud A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, while increasing brain chemicals called endorphins that boost your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile. 8. Crank Up the Tunes Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping) and allow your mind to focus on the different melodies, instruments, or singers in the piece,” suggests Benninger. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs! 9. Get Moving You don’t have to run in order to get a runner’s high. All forms of exercise -from yoga to walking -- can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs. 10. Be Grateful Keep a gratitude journal or several (stash one by your bed, keep one in your purse, and one at work) to help you remember all the things that are good in your life. “Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, N.C. Use these journals to savor good experiences like a child’s smile, a sunshinefilled day, and good health. Don’t forget to celebrate accomplishments like mastering a new task at work or a new hobby. When you start feeling stressed, spend a few minutes looking through your notes to remind yourself what really matters.

Relaxation Scripts

Some of the key symptoms of anxiety include tight, tense muscles, shallow, rapid breathing, worried thoughts, and shaking. With this anxiety relaxation script you will target each of these areas to reduce anxiety and induce the relaxation response. First focus on breathing. Calm breathing is key to being calm and relaxed. Take a deep breath in through your nose. Now exhale through your mouth, as if you are blowing out a candle. Blow out all the air. As you inhale, focus on slowing down your breathing into a calm rhythm. Exhale fully, releasing all the air. Continue to breathe slowly and calmly. Now that you are getting the oxygen you need, realize that your only job right now is to keep yourself as comfortable as possible while this feeling passes. Fighting against the anxiety only makes it stronger, so right now, accept that you are feeling anxious. Let's focus on calming your thoughts to relieve anxiety. Repeat the following phrases. I am feeling anxious right now, but I am okay. This feeling will pass, and no harm will come to me. I am safe, even though I feel frightened. I will soon be calm, even though I am experiencing anxiety right now. I will get through this. I am making myself as comfortable as possible while I wait for the anxiety to decrease. I can help myself to become gradually more calm and relaxed until this feeling passes. Continue to give yourself calming messages. As you continue to breathe slowly in, and exhale fully, and as you continue to repeat calming thoughts, now we can address any shaking or trembling you are experiencing. When you experience anxiety, your body is in fight-or-flight mode. Your heart is pumping quickly so that oxygen can be delivered for your muscles to allow you use those muscles to escape from danger. There is no real danger right now, so the adrenaline is flowing through your body but not being used. Your muscles are so ready for action that they are trembling. You can help this trembling to decrease by physically shaking out the tension. Imagine that you are shaking water off of your hands to dry them. Shake your hands. Allow your hands and wrists to be limp as you shake your hands and forearms quickly back and forth. Imagine drops of water flying off

of your finger tips. Imagine your tension draining out your finger tips and being shaken away. Now stop and allow your hands to be still. Noticed how much more relaxed your hands feel? They may even feel pleasantly tingly. Continue with even breathing and calm thoughts. Inhale, think "I am becoming more and more calm" Exhale, think "I am feeling more and more relaxed." Inhale "Calm" Exhale "Relaxed" The last area to focus on now to relieve anxiety is your tense muscles. Your muscles become painful, tired, and cramped as a result of stress or anxiety. You can help your muscles relax now by first allowing your lower jaw to drop so your teeth are not touching. Let your jaw be relaxed and loose.Now lower your shoulders. Let your shoulders be relaxed and loose. You may even want to move your arms or shoulders in some circles, forward.... and back.... and now let your shoulders become limp as you increase the distance between your shoulders and your ears. Raise your arms above your head and stretch..... and now release the muscles as you gently lower your arms to your sides. Turn your head to the left, back to center, and to the right.Look down, look straight ahead, look up.Bring your head to a relaxed and neutral position.Straighten your back into correct posture. Keep your back upright, but maintain the natural curves of your spine. You can continue to move, stretch, and relax to allow your muscles to become less tense. In summary, the four steps for quick relaxation to relieve anxiety are: Number 1: Breathe. Remember to breathe slowly and exhale fully. Number 2: Calm your thoughts. Remind yourself that anxiety will pass. Number 3: Physically shake out the tension. Number 4: Relax your muscles, especially your jaw and upper back. Continue to do these things until you feel calm and the anxiety is gone.

Overcoming Panic Attacks: Relaxation Script Signs and symptoms of panic attacks include physical panic attack symptoms and emotional anxiety. If you are experiencing a panic attack right now, you are probably very frightened.... and that is okay because it is normal. Relaxation can help you with overcoming panic attacks and returning to a state of calm. Relaxation is a normal process, too. You are not having a heart attack. You are experiencing normal, natural anxiety that is designed to help your body handle stressful situations. Let's begin the process of overcoming panic attacks and letting that anxiety decrease. Take notice of your physical position right now. You might be standing, sitting, lying down, or moving around. Just notice where your body is. Now if you want to, you can make some adjustments to be more comfortable. You may want to sit down, or stretch a bit... or even lie down if you like. Just allow yourself to become slightly more physically comfortable. Now that you are in a more comfortable position, you can observe your environment. Is there any immediate danger? If there is something that will cause you harm, you can take action to keep yourself safe. If there is no immediate threat to your life, I can assure you that right now you are safe from harm. The panic that you are experiencing is not going to hurt you. Although it may feel like you are in danger because of this anxiety, and it is completely normal to feel that way.... you are not in danger. Anxiety will not harm you. Anxiety attacks can be scary, but they will pass. This anxiety will pass. Overcoming panic attacks is possible. You are breathing.... and you are getting enough air. If you weren't, you would not be conscious right now. Your body knows how much air it needs. If it feels like you cannot catch your breath right now, you probably are breathing a great deal of air in, but not exhaling enough. We can fix that right now. Blow out through your lips, as if you are blowing air through a straw. Hear the air whoosh out, emptying your lungs completely. Notice how your lungs naturally refill without any effort as you automatically breathe in. Exhale again through your mouth, blowing the air out. And breathe in. Keep breathing naturally.... making sure to exhale completely with each breath.

You are okay right now. Panic attack symptoms are unpleasant, but they are not dangerous. You aren't in any danger, even if you feel physical discomfort. You might notice that the anxiety is starting to decrease. If the anxiety has not begun to lessen yet, know that it will very soon. Anxiety cannot last forever. It is impossible for your body to maintain this state. Sooner or later, no matter what you do, you will feel calmer. Overcoming panic attacks is possible. Perhaps your muscles are becoming a little more relaxed.... See how you can lower your shoulders to a neutral position. They were probably raised and tense a few moments ago, but now you can hold them lower... looser.... as the muscles on the tops of your shoulders become a bit longer and a bit more relaxed. Even your jaw is probably loosening, relaxing, allowing your mouth to be relaxed and loose, your teeth not touching. Feel your breathing slowing... becoming ever so slightly slower... deeper.... your breathing is quiet.... quiet and calm.... Your thoughts may be calmer now, too. If you would like to repeat some affirmations to help your thoughts become even more calm, you can repeat the following phrases after I say them. Or if you like, you can simply listen and relax. Let's begin the affirmations now: I am safe right now. Overcoming panic attacks is possible. I am able to deal with this. I know that anxiety cannot hurt me. Anxiety is a natural and normal process, and it will pass. It is okay to be anxious. It is okay to not like feeling anxious. I accept the way I feel right now, good or bad. It is perfectly safe to have a racing heart.... .... and I can feel my heartbeat becoming slow and regular. I know that I am getting enough air. My muscles are starting to relax.

My eyelids are feeling heavy. I am starting to feel calm. I am more relaxed right now than I was a moment ago. My relaxation increases with each passing moment. My fears cannot hurt me right now. My mind can focus on images of peace and safety. I can picture a relaxing place right now. I can imagine what it would feel like to be completely relaxed. I can imagine what it would feel like if my hands were relaxed. I can imagine how heavy my arms would feel if I were relaxed. I can imagine what relaxation feels like. I can imagine a feeling of relaxation filling my body and mind. My whole body is starting to feel relaxed and heavy. I am safe right now. I am feeling calmer. There is nothing I need to do to feel more relaxed. My body and mind can relax all on their own. Now that you have heard some affirmations, you may notice that you are even more calm than you were before. You will probably find that you are feeling relaxed and even a bit sleepy. To further deepen your relaxation and allow you to achieve a state of complete tranquility, you can count your breaths as they arrive. Without trying to change your breathing in any way, simply notice each breath as the air goes smoothly in and out of your body. Take a breath in, and as you breathe out, say "one" in your mind. Wait for the next breath, and as you exhale, count "two." Continue to count each breath for the next few moments. Keep counting as I talk. If you lose count anywhere along the way, simply begin again at "one." It does not matter how many breaths you count, or how fast or slow your

breathing is. Simply turn your attention to each breath, seeing how your body breathes naturally without any input from you. Notice and count each breath. (pause) You are now feeling deeply relaxed. Totally relaxed and comfortable. Calm and peaceful. Notice how you can use affirmations and relaxation to handle panic attacks and decrease symptoms of anxiety and panic. Overcoming panic attacks is possible. Relaxation is effective in overcoming panic attacks. Notice how you naturally return to a state of calm. Memorize this relaxed state. You can return to this relaxed feeling anytime you need to. When you are ready to resume your regular activities, allow your mind and body to reawaken, while maintaining a feeling of calm. Let your muscles reawaken by rolling your shoulders..... now turn your head..... move your arms and legs a little.... Return your attention to your surroundings, noticing where you are, and taking in the environment around you. When you have returned to your usual level of alertness and wakefulness, you can resume your usual activities, feeling calm. http://www.familiesonline.co.uk/Subjects/Articles/Relaxation-exercise-forteens-to-practice http://www.youtube.com/watch?v=lnXrXX0m-NE

Guide for Parents

Tests and exams, including GCSEs, can be a challenging part of school life for both children and parents. But there are ways to ease the stress. Exercise will help boost children's energy levels, clear their mind and relieve stress. Walking, cycling, swimming and dancing are all effective. 1. Watch out for stress Look out for signs of exam stress. Children who experience stress may be irritable, not sleep well, lose interest in food, worry a lot and appear depressed or negative. Headaches and stomach pains can also be stressrelated. Having someone to talk to about their work can help. Support from a parent, tutor or study buddy can help children air their worries and keep things in perspective. If you feel your child isn’t coping, talk to teachers at your child’s school. Find out more about stress and how to spot it. 2. Ensure your child eats well A balanced diet is vital for your child’s health, and can help them to feel well during exam periods. Some parents find that too many high-fat, high-sugar and high-caffeine foods and drinks (such as cola, sweets, chocolate, burgers and chips) make their children hyperactive, irritable and moody. Try out these healthy recipes at home. 3. Sleep helps exam performance Good sleep will improve thinking and concentration. Most teenagers need between eight and ten hours' sleep a night. Learn more in How much sleep do children need? Allow half an hour or so for kids to wind down between studying, watching TV or using a computer and going to bed to help them get a good night's sleep. Cramming all night before an exam is usually a bad idea. Sleep will benefit your child far more than hours of panicky last-minute study. Here are some sleep tips for teenagers.

4. Be flexible at exam time Family Lives advises parents to be flexible around exam time. When your child is revising all day, don’t worry about household jobs that are left undone or untidy bedrooms. Staying calm yourself can help. Remember, exams don’t last forever. 5. Help them to study Help your child to revise by making sure they have somewhere comfortable to study. Help them draw up a revision schedule or ask the school for one. 6. Discuss their nerves Remind your child that feeling nervous is normal. Nervousness is a natural reaction to exams. The key is to put these nerves to positive use. Being reminded of what they do know and the time they have put into study can help them feel confident. 7. Encourage exercise Make sure your kids are active. Exercise can help boost energy levels, clear the mind and relieve stress. Walking, cycling, swimming, football and dancing are all effective. Read 10 fun ways for teen boys to get fit. Get advice on how girls can get started with dance for fitness. 8. Don’t add to the pressure Support group ChildLine says that many of the children who contact them feel that the greatest pressure at exam time comes from their family. "Keep things in perspective," says Rosanne Pearce, a senior supervisor. "Listen to them, give support and avoid criticism." Before they go in for a test or exam, be reassuring and positive. Make sure they know that failing isn’t the end of the world, and that if things don’t go well they may be able to take the exam again. After each exam, encourage your child to talk it through with you. Then move on and focus on the next test, rather than dwelling on things that can’t be changed.

9. Make time for treats When the exams are over, help celebrate with a treat. These can be a real encouragement for the next time they have a test. Don’t use rewards as bribes. Instead, encourage them to work for their own satisfaction, offering small, frequent treats.

Parents Survival Tips to Exam Stress Many parents are at odds as to how best they can help their children manage stress and do their best in exams. It can seem an overwhelming and daunting time for everyone involved. Here are some tips that will help you navigate the next couple of months. 1. Remain Calm - Remember it’s not you, it’s them!! It’s perfectly normal for Parents to become anxious and worry for your kids in the lead up to exams - especially if it’s the first time a major exam, is ‘in the household’. The best way you can help your child is to remain calm yourself! It’s very important not to transfer any additional anxiety onto your kids. This can happen unintentionally, especially if you’ve had mixed experience of exams yourself. Don’t let your experience colour your expectations for your child. Many parents can feel like they are the ones doing the exams! Be calm and supportive. 2. Get out yourself & relax. Whilst it is important to be supportive and present for your child during this time, experience suggests that some ‘time out’ for parents is as important as it is for students. 3. Try to keep a normal household. Exams can bring stress that can have a ripple effect on everyone in the house. Being practical - keeping noise and distractions to a minimum during study time is very useful. Keeping regular sleep patterns is essential during this period. If your child is having difficulty getting sleep, try a copy of Exam Buster available at www.stresscoachireland.com , as it helps students release physical tension and builds positive self belief and exam strategy. 4. Feed the Mind - Have plenty of healthy snacks in the fridge – fruit! Make sure everyone in the house starts the day on a good breakfast! Ideally a slow releasing energy cereal eg brown bread with an egg or porridge / muesli. Minimise high sugar snacks (chocolate, fizzy drinks) - have plenty of healthy alternatives. Provide alternatives to caffeine drinks – have

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decaff alternatives on tap!! Also, if you don’t have them already, get a fish oil supplement to help your child’s concentration. Be Supportive & offer unconditional love. Let your child know you are there for them unconditionally. Look & Listen. Observe how your child is coping and managing their stress. If you notice they are behaving ‘out of character’ or seem to be finding the whole process difficult, ask how you can help them or suggest taking a walk, or have a bath to relax. Sometimes it is just enough for your child to talk things through with you, they may not be asking for directive actions. By listening and supporting your child you are helping them. Keep perspective. Remember GCSE’s are not the Be All & End All. Your child is not defined by these results. There are many career options open to them and many avenues. Helping your child stay positive is part of your job – for this to happen – you too must be positive. Recognise the strengths and weaknesses of your child. Keep the encouragement going! Encourage. Encourage. Encourage. Keep a steady pace. If your child is burning the midnight oil, there is a good chance they will run out of steam, become over tired or peak too soon. Encourage healthy sleeping patterns! We all perform better on a good night’s sleep. We retain more information and can recall 50% better if we have slept well. Your child is less likely to go blank or make comprehension mistakes too.

Ideas for exam day Talk about these ideas before exam day so as not to add to anxiety levels. Suggest to your child that they: Organise and pack everything that they need to take with them into the exam, the night before  Keep away from people who may agitate them before the test or may say unhelpful, anxiety-provoking comments  Take time to slow their breathing and relax when they first sit down  Read through the paper, underlining key words and instructions. Work out how long they have for each question or section  Watch out for the wording of the questions - make sure that they understand and address what the question is really asking  Answer the questions they find easiest first, then as they relax more move onto the other ones (by then their mind has relaxed and they are likely to find the work easier) Re-read answers if possible and make any changes that are necessary cross out notes, correct spelling, check workings 