MANAGING EXAM ESTRES

Organise your time and study space

Develop a timetable and study plan.

leave plenty of time to revise so the exams
don’t sneak up on you.

Use an app like Focus Booster to help you
stay on task.

Mark your exam dates on a calendar
and double check the time and venue
of your exam.

Study tips

Break a large task, like a chapter or
module, intosmall parts.

Minimise distractions by being unavailable
on social media.

Apps that could help:Self Control
app for Macs and Freedom for PCs

When you are losing concentration take a short break

Look after your body

Getting outside and having regular exercise, canclear your mind, increase your energy, allow you to discharge stress and help you to sleep

Tiredness increases anxiety and decreases concentration. Get regular sleep and don’t stayup studying all night

Monitor your thinking

When you notice unhelpful thoughts, find ways to
challenge them.

Use some tactile distraction

Squeeze a stress ball/stone or special object. Physically groundyourself by noticing what is in contact with your body.

Talk to someone

Sometimes we need to seek out a supportive person to getsome perspective.

Look after yourself

Eat a moderate breakfast and avoid excess caffeine. Preparewater and sweets (if allowed).

Get ready for the exam early

Set up your computer and exam space. Relax, breathe and collect your thoughts.

Avoid interacting with anyone either physically
or onlinethat generate anxiety.

Reassure yourself that you did your best.
Don’t criticise yourself for what you think you
did wrong. Talk to friends and/or family.

Reward yourself by enjoying a coffee, or a get
together with friends. Relax and take a break
before studying forthe next test.

rotate shoulders forward and back

turn head slowly from side to side, and then ear toshoulder

feel your feet on the floor. Raise and lower heels one at a time

consciously relax jaw, neck and shoulder muscles

look around the room and name each object you see.

close your eyes, take a deep breath and hold for a fewseconds

exhale deliberately while dropping your shoulders

gently let go of tension in your body

repeat 3 times

think “I can do this”

open your eyes and focus.

Read the exam instructions carefully

Allocate time spent on each question

A 20-mark question warrants more than a 5 mark.

Leave a question you are stuck on

Attempt all questions

Pace yourself

If it looks like you will not finish, and the exam system allows you to move through the questions, answer thosequestions you can first.

If you go blank jot down some notes to
help freeup your thoughts