Mega-Thread: How to deal with exam stress? (TSR MAD)

Thought-stopping technique

When we become anxious we begin to have negative thoughts ('I can't answer anything', 'I'm going to panic' etc). If this is happening, halt the spiraling thoughts by mentally shouting 'STOP!'. Or picture a road STOP sign, or traffic lights on red. Once you have literally stopped the thoughts, you can continue planning, or practice a relaxation technique.

Use a mantra

Derived from meditation, a mantra is a word or phrase which you repeat to yourself. Saying something like 'Aum' or 'relax' under your breath or in your head, over and over again can help defuse anxiety.

Focus

Looking out of the window, noticing the number of people with red hair, counting the number of desks in each row... all help to distract your attention from anxious thoughts and keep your mind busy. Mental games such as making words out of another word or title, using alphabetical lists etc are all good forms of distraction.

Bridging objects

It can help to carry or wear something with positive associations with another person or place. Touching this bridging object can be comforting in its own right, then allow yourself a few minutes to think about the person or situation which makes you feel good. This can have a really calming effect.

Self-talk

In exam anxiety or panic we often give ourselves negative messages, 'I can't do this' 'I'm going to fail' 'I'm useless'. Try to consciously replace these with positive, encouraging thoughts: 'This is just anxiety, it can't harm me', 'Relax, concentrate, it's going to be OK', 'I'm getting there, nearly over'

Avoid comparing your abilities with your mates. Those "Oh my God I've only read Macbeth 17 times" conversations are such a wind up. Everyone approaches revision in different ways, so just make sure you've chosen the method that works best for you. Make a realistic timetable. Stick to it.

Eat right. Treat yourself like a well honed machine - eat fresh fruit and veg and have a proper breakfasts. Fuel your brain as well as your body - no one can think straight on coffee and chocolate.

Sleep well. Wind down before bed and don't revise under the duvet - your bed is a sanctuary, not a desk. Get your eight hours.

Exercise. Nothing de-stresses the mind faster than physical activity, so build it into your timetable. Being a sloth makes our mind sloppy too.

Quit the bad habits. Cigarettes and alcohol never stopped anyone being stressed for very long.

You can speak to a counsellor by calling free on 0800 1111 or through 1-2-1 chat online, or email. Or get support from other young people on the message boards.

This looks really good, well done for taking the time!

Brilliantly done and informative!

Very good!

Thanks for posting I faced major exam stress during my mocks (pathetic I know :O) so this will be a great help!

I will try this next time ...

This is really great! Thank you so much for posting this!

We have all been there, myself included, so don't worry!

During this thread, I will be using various sites, resources and videos, so all credits go to them and it must be noted that I am not a professional, nor have I had any kind of training in the area. However, I have experienced exam stress and I have overcome it, to an extent.

"How to make stress your friend?"

[video="youtube;RcGyVTAoXEU"]http://www.youtube.com/watch?v=RcGyVTAoXEU[/video]

To summarise this TED talk: don't view stress in a negative light. If we believe stress is bad for you, this will affect your health. The stress hormone is used to motivate you to seek support from the people you love.

My thoughts: If you are stressed, don't stress yourself over the fact you are stressed, Stop and go speak to someone about it. Let them relieve you. Ideally, it would be someone who does not stress you further.

How to stop negative thoughts?

see: http://www.thestudentroom.co.uk/wiki/dealing_with_exam_stress

"How to 'de-stress'?"

- Put on some music you like, sing and dance badly to it and let yourself go
- Watch a favourite film that will help to uplift your mood
- Take a day off and go see friends or family
- Stay away from people who stress/pressure you

"Oh my God, I've only read Macbeth 17 times"

see: http://www.bbc.co.uk/radio1/advice/factfile_az/exams_stress

My thoughts: Don't compare yourself to others. It is pointless because there are people who revised loads, who have gone in and gotten Us and there are people who haven't revised anything, who have gone in and gotten As. What they say they have done is not always reflective of the grade they will get.

Take care of yourself!

see: http://www.bbc.co.uk/radio1/advice/factfile_az/exams_stress

My thoughts: Eating right is definitely necessary, you need all the appropriate food to be able to function and retain information during revision and the exam. Sleeping (at least 8 hours) is also crucial: yes, you may be a night owl, but make sure you sleep 8 hours during the day then.

"Its not the end of your life"

The number of times people have said that to me and it hasn't helped, is billiionns.

What they are saying is true. Become a bit more Hakuna Matata/Aal Izz Well/happy-go-lucky, for example, by saying:

"If I don't do well in GCSEs/AS Level/A2 Level, I will just re-evaluate whether the subjects I chose were the best, and whether I should be doing something else. If I do believe I am doing the right subjects and course, I will remark or retake modules or retake the year or (only applicable to A2 students) go into clearing and decide."

Also, another example: If you want to do medicine and you end up getting Us (without extenuating circumstances), perhaps medicine will be too academically challenging for you or you can retake and see which universities will accept you.

"It's just getting too much for me..."

If you ever feel this way and feel that your family members/friends cant help, don't hesitate to contact ChildLine

see: https://www.childline.org.uk/Explore/SchoolCollege/Pages/exam-stress.aspx

More resources:

http://www.st-andrews.ac.uk/students/advice/personal/managingexamstress/
http://www.humanities.manchester.ac.uk/studyskills/assessment_evaluation/assessment/exam_stress.html
http://www.wikihow.com/Deal-With-Exam-Stress
http://www.nottingham.ac.uk/currentstudents/healthyu/managing-exam-stress.aspx
http://www.stressbusting.co.uk/how-to-deal-with-exam-stress/
http://www.helpguide.org/mental/stress_management_relief_coping.htm
http://www.cimaglobal.com/Thought-leadership/Newsletters/Velocity-e-magazine/Velocity-2012/Velocity-July-2012/Managing-exam-stress/
http://www.helpguide.org/mental/stress_management_relief_coping.htm

Also, if you ever want some more advice or just someone to talk to, im here and feel free to PM me

Hi could you please delete your private messages so i could pm you.

Oops, done!