How to cope with Exam Stress

Signs of Exam Stress

If your stress levels get too high, things can start to go wrong.

You may experience some of the signs mentioned below, as well as feeling disorganised or plunging into a negative view of yourself and what you can achieve.

You may start to feel isolated, imagining that no one feels the same way and that everyone else is coping much better.

These are some of the signs of too much stress:

What You Can Do About It .

What we all want is a magic pill to make it all better and enable us to sail through exams. Since that isn't possible, what can you do?

1. You could have Hypnotherapy which is offered by the counselling service.

• Hypnotherapy
• Counselling
• Workshops and Groups

2. Obviously you need to get your work under control

• You could visit succeed@solent an online guide to getting better grades
• Regularly test yourself on what you have learnt
• Start revision early
• Make a revision timetable
• Don't concentrate exclusively on the first exam
• Don't overdo it!
  

3. Be aware of your own expectations

• Don't expect too much or too little of yourself e.g. "I must do brilliantly" or "I am bound to fail"
• Our expectations of ourselves can create more stress than the exam itself so allow yourself to be okay - to do the best you can
• If you are afraid of repeating a past failure, remember that was then and this is now. Give yourself a chance to do it differently this time

4. Eat and drink well

• Try to eat a balanced diet
• Eat at least three regular meals a day
• Eat food which releases energy slowly and is likely to be calming
• Don't eat large amounts of food and drink that is high in sugar. Although it gives you instant energy it can leave you feeling more nervy in the long-run
• Limit the amount of caffeine you consume. Caffeine heightens arousal and increases jittery feelings. It can also impair your concentration and keep you awake at night
• Limit your use of alcohol and avoid all non-prescribed drugs. Again in the short term you may feel better, but they can prevent you sleeping properly and impair your memory
• Good foods include fresh fruit and veg, pasta, potatoes, milk and herbal tea. Avoid biscuits, cakes, sweets, fizzy drinks, tea, coffee and alcohol

5. Get enough sleep

• Six to eight hours a night are recommended
• Have at least a half hour break from revision before bed
• Do something relaxing such as having a long hot bath, chatting to friends, writing a letter, listening to music. If you are having trouble relaxing, check out our 5 minute relaxation exercise.

6. Take regular exercise

• This not only keeps you fit but uses up the hormones and nervous energy produced by stress which will help you feel less uptight
• It improves the blood flow which can help you think more clearly
• It helps relax the muscle tension which tends to build up when you are stressed
• It doesn't have to be anything strenuous, simply walking briskly will help and a minimum of 10 minutes a day is enough

7. Control your breathing

• If you begin to feel stressed (for instance whilst waiting for an exam) concentrate on breathing out very slowly
• Breathing out has a calming effect as opposed to breathing in
• Don't concentrate on breathing in because that will happen automatically
• Controlling your breathing needs to be practised before your exam day, but just 5 minutes a day will be enough

8. Have some fun!

• Build leisure time into your revision days and exam days
• Get involved in some non-academic things that you find relaxing and enjoyable
• Remember - although passing these exams seems like the be-all and end-all, they're not. And don't forget - everyone feels the same!