Stress is the body’s normal response to excitement, fear, challenge or threat. It is a positive response when it exists for a short term, as a boost to help your body cope in the extreme situation; however it has a negative effect when it exists in the long-term.
When it comes to exams, stress and anxiety are common and normal amongst children, as they are placing themselves in a challenging situation; they have set themselves goals and have an expectation to achieve these. Exams can be very distressing and even sometimes debilitating.
GENERAL EXAM STRESS-BUSTING TIPS:
- Believe in yourself. You wouldn't have been given a place on the course if you didn't have the ability to do it. Therefore, if you prepare for the exams properly you should do fine, meaning that there is no need to worry excessively.
- Don't try to be perfect. It's great to succeed and reach for the stars. But keep things in perspective. If you think that "anything less than A+ means I've failed" then you are creating mountains of unnecessary stress for yourself. Aim to do your best but recognize that none of us can be perfect all of the time.
- Take steps to overcome problems. If you find you don't understand some of your course or subject material, getting stressed out won't help. Instead, take action to address the problem directly by seeing your course tutor or teacher or getting help from your class mates.
- Don't keep things bottled up. Confiding in someone you trust and who will be supportive is a great way of alleviating stress and worry.
- Keep things in perspective. The exams might seem like the most crucial thing right now, but in the grander scheme of your whole life, they are only a small part.
TIPS FOR THE EXAM ITSELF:
- Avoid panic. It's natural to feel some exam nerves prior to starting the exam, but getting excessively nervous is counterproductive as you will not be able to think as clearly.
- The quickest and most effective way of eliminating feelings of stress and panic is to close your eyes and take several long, slow deep breaths. Breathing in this way calms your whole nervous system. Simultaneously you could give yourself some mental pep-talk by mentally repeating "I am calm and relaxed" or "I know I will do fine".
- If your mind goes blank, don't worry! Worrying will just make it harder to recall information. Instead, focus on slow, deep breathing for about one minute. If you still can't remember the information then move on to another question and return to this question later.
- After the exam, avoid spending endless time criticizing yourself for where you think you went wrong. Often our own self assessment is far too harsh. Congratulate yourself for the things you did right, learn from the bits where you know you could have done better, and then move on.
BACH TO THE RESCUE
The Original Bach Rescue Remedy can be used whilst studying, before, during and after an exam. It contains 5 of the Original Bach Flower Remedies:
Star of Bethlehem - for shock
Rock Rose - for terror and panic
Impatiens - for mental stress and tension
Cherry Plum - for depression
Clematis – for day dreaminess
These five remedies were specifically chosen by Dr Edward Bach as an emergency composite because combined they form an appropriate all-round crisis remedy.
The five essences assist in restoring balance on a mental and emotional level so that you can perform at your best. Obviously it does not take the place of medical attention, but it helps to alleviate the mental anguish, it enables the body’s own healing processes to begin without delay.
They are available is a 10ml and 20ml dropper bottle, as well as in a convenient 20ml spray bottle.
- Suitable for Vegans
- Convenient and easy to use pump action spray
- Fits easily into a pocket or suitcase
- Safe to use by everybody
- No interaction with medication or supplements
Directions for use:
Oral Spray - Apply 2 sprays onto the tongue. Use as required
Drops – Apply 4 drops onto the tongue / dilute 4 drops in a glass of water and sip at intervals / add 4 drops to 30ml spring water and take 4 drops at least 4 times daily.