Coping with Exam Anxiety and Stress: Top tips for Students and Parents!

Exam season can be a stressful time for both students and parents. Here at School Lane Surgery, we want to offer our support and help everyone navigate this important time.

Feeling the Pressure? It’s Normal!

A little stress can actually be helpful, keeping you focused and motivated. But when anxiety starts to take hold, it can be counterproductive. If you’re experiencing overwhelming stress or anxiety, remember that support is available. We’ve included some resources at the bottom of this article, but don’t hesitate to speak to someone at School or College if you’re struggling. Everyone wants you to do the best you can.

 Tops Tips that may help.

We asked the surgery staff for their ‘top tips’ for exam success:

  • Dr Overy suggests that you remember to get plenty of rest and try to also do other activities such as walking, running, going to the gym or playing a sport you enjoy. Make sure you rest your brain!
  • Dr Rajan’s says that you need to make sure you are well prepared the day before an exam and that you have everything you need. Drink plenty of water and eat nutritious food (fruit, veg) and try to relax the night before and get a good night’s sleep.
  • Nurse Anna advises to try and meditate and focus on something different. There are lots of apps that can help and being able to relax and focus on something else for a short period can really help.
  • Dr Balasubramanium says that the best advice she could give is to get enough sleep during the revision process and the night before an exam. You cannot perform if you are too tired.
  • Nurse Manager Sandy’s tip is to listen to some music in the background whilst revising or listen before you start revising. Sandy said that this really helps her relax and take in more information whilst revising.
  • Dr Llewellyn has a few exercises that she has used and can really help to reduce anxiety.

‘Square breathing’ exercise

This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.

Begin by slowly exhaling all of your air out.

1.   Then, gently inhale through your nose to a slow count of 4.

2.   Hold at the top of the breath for a count of 4.

3.   Then gently exhale through your mouth for a count of 4.

4.   At the bottom of the breath, pause and hold for the count of 4.

Keep doing this for several minutes.

Grounding exercise

Grounding involves trying to take your mind away and is a good technique to fend off the feelings of anxiety and stress when feeling overwhelming. You can use the 5,4,3,2,1 method to ground yourself. This uses the five senses to help you focus on the moment and avoid multiple anxious thoughts.

Start by sitting in a comfortable place and taking a deep breath. Then try to focus on the following;

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 thing you can taste

  • Dr Yu’s advice is that preparation is Key. Create a study schedule that works for you and stick to it as much as possible. Break down large topics into smaller chunks and make sure you understand the key concepts before moving on. Also don’t forget to get plenty of sleep, exercise and eating well. It all helps!
  • Dr Zaw suggests that you stay positive. Focus on your strengths and the hard work you’ve put in. Use positive statements to boost your confidence and keep a positive mindset both during revision and in the exam.
  • School Lane Pharmacist James says that practice makes perfect! Do past papers or practice exam questions under timed conditions. James suggests that this will help you get familiar with the format and build your confidence.

Lastly:

  • Be Kind to Yourself – You cannot perform your best if you are tried, stressed or upset.
  • Talk it Out – Don’t bottle up your anxieties! Talk to a friend, family member, teacher or student support/tutor if you’re feeling overwhelmed.

Remember, everyone wants you to do your best and succeed!

 

Supporting Your Child During Exams

Parents play a crucial role in helping their children manage exam stress. Here are some tips:

  • Create a Calm Environment – Provide a quiet space for studying and minimize distractions.
  • Offer Encouragement – Be supportive and believe in your child’s abilities
  • Help Them Prioritise – Work with your child to create a realistic study schedule and help them manage their workload.
  • Promote Healthy Habits – Make sure your child is getting enough sleep, eating nutritious meals and taking regular breaks.
  • Celebrate Achievements – Acknowledge your child’s hard work and celebrate their successes, big or small.

Additional Support

Here are some resources that can provide further support and guidance:

(Kooth is a free, safe, anonymous online emotional wellbeing community that is accessible 24/7, 365 days of the year and provides access to chat sessions with BACP-accredited counsellors and qualified emotional wellbeing practitioners. Kooth is accessible from any device that connects to wifi, allowing young people to seek support at a time and location that is suitable for them.)

From all of us at School Lane Surgery we want to wish all exam season students the very best of luck. Remember, you’ve put in the hard work, so with good preparation and self-care, you can achieve anything you want to…..Good Luck!