{"id":13263,"date":"2023-04-15T09:57:48","date_gmt":"2023-04-15T09:57:48","guid":{"rendered":"https:\/\/www.mytutor.co.uk\/blog\/?p=13263"},"modified":"2024-10-10T08:34:13","modified_gmt":"2024-10-10T08:34:13","slug":"how-to-ease-exam-stress","status":"publish","type":"post","link":"https:\/\/www.mytutor.co.uk\/blog\/parents\/how-to-ease-exam-stress\/","title":{"rendered":"Get prepped: how to help ease exam stress and anxiety<\/strong>"},"content":{"rendered":"\n

Headteachers across the UK are reporting that exam stress and anxiety among students is at an all-time high<\/a>. While some stress is completely understandable around this time, teens can get overwhelmed by the pressure. <\/p>\n\n\n\n

Learning how to battle the worries before exams can help them to focus, build confidence and stay positive.<\/p>\n\n\n\n

As part of our \u2018Get Prepped\u2019 series this month, we asked two MyTutor tutors for the best advice to share with your teen for easing exam stress.<\/p>\n\n\n\n

1. Be prepared<\/strong><\/h2>\n\n\n\n

\u201cNot doing enough revision or being organised enough before going into an exam can be one of the major contributors to your stress levels,\u201d says Freya Block, a MyTutor Philosophy tutor<\/a>. <\/p>\n\n\n\n

\u201cHow you can overcome this is making sure that you\u2019re confident in the material you need for the exam and you understand it well. Seek the advice of your tutors outside lessons; ask your friends if you can study with them and help each other this way; when making revision notes, aim to make them as clear and concise as possible so you can easily understand them \u2013 different things work for different people. Find your preferred method and start working!\u201d<\/p>\n\n\n\n

2. Eat well \u2013 especially before your exam<\/strong><\/h2>\n\n\n\n

\u201cWorrying about an exam may lead you to feel nauseous or uneasy and one of the worst things you can do is skip meals before,\u201d says Freya. \u201cTry to eat as healthily as you can and pick foods that are high in protein with slow releasing energy. Think porridge or scrambled egg for breakfast if you have a morning exam or fish, chicken or quorn for lunch with an afternoon exam. Choose nutritious, healthy snacks such as fruit and nuts to give you the best brain fuel for your exam!\u201d<\/p>\n\n\n\n

3. Share your exam stress and worries<\/strong><\/h2>\n\n\n\n

\u201cIt\u2019s an old saying but a good one: a problem shared is a problem halved. Keeping worries to ourselves can mean that we lose perspective about the severity of the issue. Talking your stresses through with a friend or family member can really help,\u201d says Sophie Valentine, a MyTutor Chemistry tutor<\/a>.<\/p>\n\n\n\n

\u201cIf you\u2019re really suffering from exam-related stress, talking to somebody else can help you determine whether pushing for that top grade is really worth what you\u2019re going through now. Ask your parents or guardians for support if you\u2019re struggling.\u201d<\/p>\n\n\n\n

4. Introduce a worry pad<\/strong><\/h2>\n\n\n\n

A worry notepad is a great tool if you get distracted by worrying thoughts. It can be particularly helpful during stressful periods. Instead of trying to deal with all the extra worries that keep popping into your head while revising \u2013\u00a0\u2019I\u2019m dreading that next Maths topic,\u2019 or \u2018I don\u2019t feel confident for my French oral\u2019 \u2013\u00a0you can write them down on the pad.\u00a0<\/p>\n\n\n\n

When you\u2019re done studying, you can address some of the worries. Sometimes you\u2019ve naturally dealt with them or you can turn to friends, family or teachers for help.<\/p>\n\n\n\n

5. Try grounding techniques\u00a0<\/strong><\/h2>\n\n\n\n

\u201cOne technique that I used to calm my mind when it felt like my revision notes were spinning round and round in your head is \u2018conscious observation\u2019. Much like depression is associated with concern over past events, stress is often due to worrying about future events, and both can be avoided by focusing on the here-and-now,\u201d says Sophie. <\/p>\n\n\n\n

\u201cTo try conscious observation, select any object and focus on how you observe it with each of your senses, one by one (How does it look? What does it feel like?). This activity trains your brain to focus on the present.\u201d You can also try these grounding techniques shared by the experts at mental health charity, The Mix<\/a>.<\/p>\n\n\n\n

6. Distract yourself before the exam<\/strong><\/h2>\n\n\n\n

\u201cCramming before the doors to the exam hall open is only going to make you anxious,\u201d says Freya. \u201cWhen I was at school, my teacher used to tell us to go for a brisk walk around school to get your heart rate up and your blood flow going as well as giving you something else to focus on before being sat down for the next few hours. This can help during long revision periods too.\u201d<\/p>\n\n\n\n

7. Get a good night\u2019s sleep<\/strong><\/h2>\n\n\n\n

\u201cObviously this might be difficult if you\u2019re worrying about your exams, but try not to stay up late revising,\u201d says Freya. \u201cTry a mug of camomile tea before bed and put away your phone or laptop before you try and get some sleep \u2013 the blue light can affect your slumber.\u201d<\/p>\n\n\n\n

8. Develop a positive attitude<\/strong><\/h2>\n\n\n\n

\u201cGoing into the exam with the right mindset is not only going to help you do better, but it\u2019s also going to help you feel a lot less worried about the paper you\u2019re about to sit,\u201d says Freya. \u201cHave some confidence in yourself, take a deep breath and tell yourself that you can do it \u2013 positive self-talk really helped me!\u201d<\/p>\n\n\n\n

9. Try a mindful activity<\/strong><\/h2>\n\n\n\n

From meditation to yoga, journalling to walks in nature, don\u2019t estimate the power of some wholesome self-care. All of these mindful activities<\/a> have been proven to lower stress levels and help you cultivate a more positive outlook so explore what works for you.<\/p>\n\n\n\n

10. Remember that you\u2019re not alone<\/strong><\/h2>\n\n\n\n

\u201cYou\u2019re not the only one who suffers from exam stress. Chances are your friends will be too!\u201d says Freya. \u201cHelp and support each other, offer a distraction when needed and in return they will be there to calm you down and reassure you. Knowing that others are in the situation too can make it easier for you to cope with your own stress.\u201d<\/p>\n\n\n\n

These steps should help your teen through the exam period, and just being there can make a real difference. Helping them feel comfortable with sharing their feelings and explaining that stress is a natural part of life can help to dispel some of the fear. Good luck out there!<\/p>\n\n\n\n

If you\u2019d like to find extra mentoring and study support for your child, a 1-1 tutor like Freya or Sophie can help your teen stay calm and get their best results in exams. Search for a tutor <\/strong>here<\/strong><\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Headteachers across the UK are reporting that exam stress and anxiety among students is at an all-time high. While some stress is completely understandable around this time, teens can get overwhelmed by the pressure.  Learning how to battle the worries…<\/p>\n","protected":false},"author":6,"featured_media":12054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[299,788],"tags":[],"yoast_head":"\nGet prepped: how to help ease exam stress and anxiety | MyTutor<\/title>\n<meta name=\"description\" content=\"We asked two MyTutor tutors for their advice on easing exam stress and anxiety, to help your teen focus and build confidence.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mytutor.co.uk\/blog\/parents\/exams-and-revision\/how-to-ease-exam-stress\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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