6. Once you’ve got your revision sorted,
you also need to consider looking
after your mind and your body so that
you have the best possible chance of
being successful in your exams.
This presentation will explain some
of the key things you need to be
aware of, and make some suggestions
for techniques or habits that could
help.
7. All of these
can be
controlled /
managed /
removed – it
just takes a
bit of
planning and
self control!
In the long-run, taking steps to de-stress
will increase your productivity, help you
absorb more of the information you take in,
and stop you from having a break down. Wins
all round!
8. What is exam stress?
Exam stress occurs when you feel an increased sense of panic or
anxiety leading up to an assessment.
When we're stressed, our brains release high levels of cortisol
which clouds the way we think and gets in the way of rational
thinking. Therefore, stressing about exams is likely to affect your
revision and lead to you performing less well on exam day.
Stress can help you perform better, though! When under stress,
people can find that they are able to go the extra mile and pull
from the backs of their minds answers to questions they did not
realise they had ever learnt.
So, exam stress can be helpful – but only if you turn all your
stress into positive energy.
9. Stress isn’t necessarily a bad
thing!
Regular everyday stress actually makes us stronger.
Each time you:
a) experience a stressful situation and
b) successfully cope with that situation,
you’re making yourself stronger and more
resilient.
You are learning how to better cope with the
challenges of life and developing skills that you
can use in the future. The next time a similar
stressor comes along, you’re better equipped to
handle it and it likely won’t feel as stressful as
it did this time.
The key is not just reducing the amount of stress
you experience, but learning how best to deal withhttp://teenmentalhealth.org/wp-content/uploads/2017/11/Stress-Transitions.pdf
10. http://teenmentalhealth.org/wp-content/uploads/2017/11/Stress-Transitions.pdf
This is where you recognise that
you are feeling stress.
Your stress response is decided
here. Do you panic, or recognise
that you have a challenge to
tackle or a problem to solve?
Finally, you need to consider the
intensity of your stress response.
Is your heart racing? Do you feel
sick?
A simple technique such as box
breathing or mindfulness can help
you to calm down so you can take
The second stage is working out
exactly what the problem is (the
stressor) and deciding how you can
solve it. For example, worrying about
an exam question can be solved by
asking a tutor for help or reading
your notes.
11. There are many ways to calm
yourself. Learning a simple trick
like how to regulate your
breathing can help. Let’s try it…
http://quietkit.com/box-
breathing/
12. Other things to consider
include:
• Organisation
• Breaks / relaxation
• Exercise
• Diet
• Realistic goals
• Healthy relationships
• Social media
• Sleep
Image: https://www.linkedin.com/pulse/20140513152945-5799319-7-simple-steps-to-a-stress-free-career
13. Organisation
Being organised helps
reduce your stress
because you will have
plenty of time to do
all your exam
preparation as well as
all the other things
you want to fit in to
your time, and nothing
will suddenly seem to
be urgent.
Image: https://www.poweradmin.com/blog/best-practices-for-monitoring-oracle-database/
Click on each tick to explore some websites,
apps and documents that can help you get
organised!
14. Breaks and Relaxation
If you break your studying into
small chunks, your brain will be
able to process the information
more successfully.
Taking a break to do something
you enjoy and to take your mind
off your studies is also really
good for your mental health.
You could spend time on a hobby
or hanging out with friends,
watch TV or even just make a
nice cuppa!
Or you might want to try
something more specific such as
mindfulness or meditation.
Image: https://montereybayholistic.wordpress.com/2013/02/18/relax-its-a-healthy-choice/
Click the frog’s eye to find out more about mindfulness!
15. Exercise
Exercise gets your blood
flowing and your heart
pumping – the result being
that you sort of ‘wake up
on the inside'. As a
result, once you stop,
you're much more alert
then you were before.
Give yourself that push to
get out for a run, go to
the gym or just do a short
work out in your bedroom.
Exercise is a proven
stress buster, as it
releases endorphins in
your brain, which are
basically happy hormones.
Image: https://pixabay.com/en/sports-athletics-athletes-exercise-2952560/
16. Diet: You are what you
eat!The foods we eat can affect our mood as well as our
health. Making sensible snacking choices can help
you perform at your best…
Ideas from: https://www.savethestudent.org/save-money/food-drink/your-library-snack-survival-guide.html
17. Vegetables are full of
healthy vitamins.
Plus, the process of
biting into them
actually works as a bit
of stress relief in
itself.
When you feel the
tension building up,
don’t get angry at
yourself for not
revising earlier and
spiral into a pit of
Crunchy Vegetables
18. Nuts are full of good
fats and magnesium, which
helps keep cortisol
(stress) levels low.
The physical distraction
of munching on nuts one
by one can work as an
edible stress ball whilst
giving you loads of
useful energy.
Walnuts are particularly
good for improving your
memory as they're full of
omega 3 and polyphenols
(also good for stress).
Nuts
19. Pretty much all
berries are packed
with vitamin C
which is good for
loads of things,
particularly
reducing stress
and keeping your
immune system
strong.
Berries
20. Bananas are amazing for a
number of reasons: For a start,
they're full of vitamin B-6
which is great for producing
happy hormones by boosting the
serotonin levels in your body.
Bananas also keep your blood
pressure down and regulate your
blood sugar levels, which will
help prevent that feeling that
the world is ending when the
days before exam time start
closing in. Keep calm and grab
a banana!
Bananas
21. Oats are really high in
magnesium, vitamin B-6 and
potassium, making them great
for combatting anxiety.
Have porridge for breakfast,
or make flapjack to have as
a snack (with honey or agave
syrup in place of sugar).
They're a brilliant, slow-
burning energy treat.
Oats
22. Not only will it satisfy
any chocolate cravings
you have, but it has
also been proven to
produce endorphins,
increase blood flow to
the brain and provides
just the right amount of
caffeine to give you a
kick without making you
crash.
Dark Chocolate
(70%+)
23. Black tea, green tea and
oolong tea are all great
options – not only do they
contain just the right amount
of caffeine to give you a
booster, but they also contain
theanine which, when combined
with the caffeine, works well
to improve your focus.
Replace your fizzy or energy
drinks with tea and your brain
will thank you for it! Energy
drinks can actually increase
your stress levels.
Tea
24. You should drink at
least 6-8 glasses
of water a day –
it’s essential for
your brain’s
health, as well as
many of your other
bodily functions!
Water
25. Realistic Goals
This links to your
organisation and planning
– don’t set yourself too
much to do at any one
time.
You should also think
about the targets you’re
setting for yourself and
how much importance you’re
putting on them. Remember,
good grades are important
and useful, but they’re
not worth causing yourself
stress over!
Image: http://www.learntotradethemarket.com/blog/what-are-realistic-goals-for-a-forex-trader
26. Healthy Relationships
Think about who can help
you during exam time. Talk
to your friends and family
when you are struggling,
and celebrate with them
when you achieve
something.
You might also want to
consider any relationships
that are having a negative
impact on you – do you
have a friend who doesn’t
respect your need for
study time or a parent who
is putting too much
pressure on you? Think
about how you can discuss
these issues with them.
Image: http://howdoidate.com/relationships/healthy-relationships/best-way-build-healthy-relationship/
27. Social Media
There are some great
revision apps and
websites out there, but
be careful about social
media!
1) It can drain away
your study time
2) Using social media
has been proved to
lower your happiness
and confidence
levels
Use these sites with
care and for positive
interactions.
Image: https://pixabay.com/en/social-media-connection-network-3136897/
Click on the logos to find out more information about staying safe online.
The faces have links to apps that help you limit your media time!
28. Sleep
A good night’s sleep is necessary
for optimal mental and physical
health. 8-9 hours of sleep per night
is ideal for most people, but you’ll
know how much is right for you.
If you’re having trouble sleeping,
you may need to work on your “sleep
hygiene”. This includes things like
going to bed and waking up at a
similar time each day, having a
consistent routine to prepare
yourself for sleep, and avoiding
screens (e.g., phone, tablet, TV or
computer) for at least an hour
before bed.
For help developing good sleep
hygiene, check out:
http://teenmentalhealth.org/product/
healthy-sleeping/.
Image: https://www.kayhealdhr.co.uk/hr-articles/sleep-smarter-save-business-fortune/
30. Remember that every person is unique
and you have to find what works for
you.
If you are struggling with revision
or exam stress, please speak to your
tutor or student services so you can
get some support.
31. Books on managing stress and
exams
You will find books on stress in the library, at
shelf marks 150-9 (psychology) and 610-19
(medicine and health). Books about exams are at
370-9 (education).
(click the cover of a
book to go to the
catalogue entry for NC
library)
32. More help and information
This PowerPoint can be found on the Study Skills
Moodle page, alongside a number of other useful
resources to help you feel prepared and in control
for your exams.
Please leave us some feedback about this session!
Go to: goo.gl/7GUge7
Or follow the ‘session feedback’ link from any of
our Moodle pages.
