Exam stress-busters

With exam season fast approaching, here are some tried and tested approaches to reduce your stress levels over the next few months.

  1. Study well:
  • Don’t cram – make a revision timetable and give yourself plenty of time to revise
  • Use deeper learning techniques – don’t just highlight your notes, instead, make up study questions, test yourself, make your own summaries and diagrams of complex ideas
  • Break down large topics into smaller, more manageable chunks
  • Don’t revise too late into the evening and make sure that you switch off screens for an hour before you go to sleep
  • Ask for your teachers, parents and friends for help – you’re all in this together!
  • If you are feeling overwhelmed and can’t cope, don’t bottle it up, find someone to talk to
  1. Look after yourself:
  1. Feed your brain!
  • Avoid too much sugar and caffeine
  • Eat more omega-3 fatty acids (these reduce stress and improve concentration, and are found in walnuts, avocados, eggs and fish and more)
  • Bananas and milk before bedtime could help you to sleep as they contain tryptophan, a precursor to sleep-inducing compounds serotonin and melatonin
  • The antioxidants in dark chocolate have been found to reduce stress hormones in the body (about 40g a day will do the job nicely)
  • Snack on a handful of nuts, which contain B-vitamins, known to reduce stress and blood pressure
  • Eat more vitamin C (found to reduce stress and will also boost your immunity) – there are high levels of vitamin C in fruits, such as oranges, kiwis and strawberries
  • Sipping hot drinks can be very calming – why not try relaxing herbal teas with lavender or camomile?

Most importantly, remember that there is life beyond revision and exams!

What do you do to reduce exam stress? Share your top tips below.

And, good luck!

Read more about this:

Childline: Exam stress

Childline: Coping with stress

Everyday Health: how to reduce stress with diet

Futurum: Will this be in the exam, Miss?

Futurum: 8 hours sleep = better exam results