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Feeling worried about exams?

The pressure to revise and do well in exams can be very stressful. You might be worried you are going to fail or that you won't get the grades you need for the course or job you want. Pressure of exams can make you feel anxious or stressed. It can seem scary to talk about stress or anxiety. You might feel like nobody else is feeling this way. Bottling up stress and trying to deal with it on your own can often make the stress worse. It can really help to talk. 

When we feel anxious, we often give ourselves negative messages like: ‘I can’t do this’, ‘I’m useless’ and ‘I’m going to fail’. It can be difficult but try to replace these with encouraging thoughts such as: ‘this is just anxiety, it can’t harm me’ and, ‘relax, concentrate - it's going to be okay’. Picturing how you would like things to go can help you feel more positive. For example, try to imagine yourself turning up to an exam feeling confident and relaxed. You turn over your paper, write down what you do know and come away knowing you tried your best on the day. 

There are a whole bunch of things you can do to help you get through exams the best way you can.

Manage your stress

You'll be less stressed if you've got an idea of how the lead-up to your exams is going to look, so plan what you're going to study and when, and stick it up on the wall, or on your desktop. Break it down into manageable chunks and start working through it at the rate you planned. It's probably more boring at the start, but it's far less stressful.

Take the pressure off

Deal with pressure and expectations by realistically assessing how you think you'll go, and working to do the best you can. If other people's expectations are pressuring you, talk to them and try to get them to back off. If you're putting too much pressure on yourself, try to realize failure isn't fatal. 

Do it together

There are other people studying for the same exam, and they probably don't like having to lock themselves away to study any more than you do. Get together with them and take the books outside from time to time. If you're not as strong in certain areas, it could help to talk to other students as well. If you are good at it, share the brain-wealth.

Go easy on the substances

Any drug you think will help you study is actually a short-term fix that'll probably make you feel much worse and cause you to under perform later.

Get enough sleep, eat good food, and keep moving

It's really important you look after your physical health when studying for exams. Make sure you're stopping to eat regular meals and try to set aside 30 minutes a day to do some exercise, even if it's just going for a walk.

Have options

Make sure you don't pin all your hopes on one outcome. Have a few options, and realize that if your heart's set on one thing there are always going to be other paths to it.

When the exams are over, help your child celebrate by organising an end-of-exams treat.

Don't use rewards as bribes. Instead, encourage your child to work for their own satisfaction, offering small, frequent treats.

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