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Slide 1 - Emotional Health and Wellbeing ProgrammeCOPING WITH EXAM STRESS
Slide 2 - Coping with Exam Stress Exam Stress: Stress is one of the body’s natural responses to something that is threatening or frightening It is something that we all experience from time to time Stress is not necessarily harmful - mild forms can motivate and energise you However, if your stress level is too high then it can cause difficulties, including hindering your ability to prepare for and perform during your exams and affect your mental health
Slide 3 - Coping with Exam Stress In Groups of 4: Discuss and list what you think the sources of exam stress are Share them with the class
Slide 4 - Coping with Exam Stress Causes of exam stress: Pressure - from who? High Expectations - from who? Competitiveness Comparison with others Fear of rejection Fear of being ridiculed Fear of failure to future success Poor time management Lack of preparation Poor study habits Any others?
Slide 5 - Coping with Exam Stress Today we are going to: Understand strategies for managing exam stress and emotional wellbeing
Slide 6 - Test Anxiety: Test anxiety affects nearly everyone, not just at school We all face testing through our school and working lives and our success can sometimes depend on it Many people fail their driving test because of stress, even if they are good drivers Stress can hinder your ability to demonstrate your skills and knowledge if you don’t manage it effectively Coping with Exam Stress
Slide 7 - Coping with Exam Stress In Groups of 4: Using the Signs of Stress handout, look at some of the symptoms and make 2 lists: List 1 of those that you think are normal stress and pressure associated with exams and tests List 2, those that you think are more serious and where you think people should seek help Explain the reasons for your choices
Slide 8 - Coping with Exam Stress How Do I Deal With Stress? For many of us with dealing with stress, relaxation means: Sprawling out in front of the TV or spending time online devices at the end of the day Snatching some extra sleep at the weekend Unfortunately, this does little to help reduce the damaging effects of stress on the mind and body
Slide 9 - Coping with Exam Stress How do I deal with stress? Unfortunately there is no magic wand that will remove the impact of stress on your life Controlling stress is an active process which means that you will have to take steps to limit its impact
Slide 10 - Coping with Exam Stress Strategies for dealing with stress: Be careful about what you eat and drink Class - what sort of things can you do here?
Slide 11 - Coping with Exam Stress Be careful about what you eat and drink: Try to eat a well balanced diet, eating at least three regular meals a day Eat foods which will release energy slowly and are likely to have a calming effect Food or drink high in sugar may give you instant energy,  but in the long term may wind you up leaving you feeling more nervy and edgy than you did before Limit your consumption of caffeine particularly found in tea, coffee, fizzy soft drinks Excess caffeine tends to heighten arousal, increases "jittery" feelings, can also impair your concentration and may keep you awake at night
Slide 12 - Coping with Exam Stress Get Enough Sleep: Class – what sort of things can you do here?
Slide 13 - Coping with Exam Stress Get Enough Sleep: Make sure that you get plenty of rest - eight hours a night If getting to sleep is a problem, ensure that you have at least a half an hour break from your revision before going to bed Use this break to do anything relaxing which will take your mind off your work such as: having a soak in the bath chatting to your family or friends listening to some  music
Slide 14 - Coping with Exam Stress Take Regular Exercise: Class – what sort of things can you do here?
Slide 15 - Coping with Exam Stress Take Regular Exercise: Exercising regularly will not only help to keep you physically healthy, but also uses up the hormones and nervous energy produced when you are stressed Exercise will also help to relax the muscles which become tense when you are stressed As exercise increases the blood flow around the body, it can help you to think more clearly You don’t have do strenuous sport, swimming, walking, cycling or dancing Anything that gets you moving around and is enjoyable is beneficial, especially if it involves spending at least half an hour in the fresh air every day
Slide 16 - Coping with Exam Stress Control Your Breathing: If you are starting to feel very stressed, try to regulate your breathing by concentrating on breathing out to a slow count of four - the breathing in will take care of itself It will be helpful if you practise this exercise when you are not stressed so that you are very familiar with the technique when you actually need it
Slide 17 - Coping with Exam Stress Make Time For Fun: Build leisure time into your revision days and the days that you sit your exams Get involved in a non-academic activity, such as sports, crafts, hobbies or music Anything that you find relaxing or enjoyable which will give you a break from thinking or worrying about your exams will be beneficial
Slide 18 - Coping with Exam Stress Click the link to the video: Exam Stress No Problem!
Slide 19 - Coping with Exam Stress Improve Your Study Skills: Effective study skills can reduce stress by making you feel more in control of your work and more confident that you will succeed Remember that most of your fellow students will be feeling the same way as you do Tell your friends and family how you feel and find ways of relaxing with them which will help to support you
Slide 20 - Coping with Exam Stress Class Exercise: Can any of you share your good practice on how you prepare for exams and how this reduces your stress levels
Slide 21 - Coping with Exam Stress Improve Your Study Skills: Clear your study area so that you have a good work space Ensure that your study area is well lit Make sure you have a comfortable seat that gives you good support Have a tidy study area Stock up with pens and paper
Slide 22 - Coping with Exam Stress Improve Your Study Skills: Use mind mapping Read through your notes Use a mind map to write out what you have remembered Return to your notes and highlight all the forgotten facts You could then add these facts to the mind map Practice exam writing with old papers Vary subjects and problems so you will not get bored with same problem Work with a friend to test each other
Slide 23 - Coping with Exam Stress Planning Will Reduce Stress: 168 hours in the week - plan and use them wisely Allocate time for essential tasks Schedule in time for studying including breaks Schedule time for relaxing, socialising, exercising Have a routine - don’t delay or put off study
Slide 24 - Coping with Exam Stress Study To Learn, Not For High Marks: Don’t think about the result, just focus on studies Make a habit to use notes Create your own notes Write what you study Make short points Keep testing yourself Stay positive and confident
Slide 25 - Coping with Exam Stress Personal Exercise: Complete your personal plan including activity against each of the criteria - an example completed personal plan is included to guide you What impact do you think producing and sticking to your plan will have on your stress levels and mental health? Be prepared to share one area from your plan and impact with the class
Slide 26 - Help and Support If I’m worried about anything, where do I go for help? Parents, Family, Family Friend or Best Friend - sometimes these people may appear very busy. If you want to talk something over it is a good idea to tell them you need to talk with them and ask when would be a good time. This will then hopefully mean you get some quality time to talk over anything you are concerned about Teacher/Other School Staff – can also be very busy people. Again, ask if you could see them and then they can suggest a good time to talk with you GP - you may be used to going to your doctor with your parents/carers but you are able to see the doctor without them. To book a doctor’s appointment you will need to ring or visit the surgery and make the booking or attend an open surgery which is usually organised as first come first served. Each doctor’s surgery tends to operate a different system so you may need to ask the receptionist at the surgery how to go about booking an appointment. You are able to take a friend with you if you prefer School Nurse - every school has a school nurse team who work in the school for a certain number of hours per week. Our nurse is in school on X dates so to arrange to see them, please do Y CEOP - is here to keep children safe from sexual abuse and grooming online. They are here to help and give you advice, and you can make a report directly to them if something has happened online which has made you feel unsafe, scared or worried. This might be from someone you know in real life, or someone you have only ever met online. They take all reports seriously and will do everything they can to keep you safe. As well as providing a facility to enable you to make a report to CEOP, the CEOP Thinkuknow website has information and advice to help you if something has happened to you online. Confidentiality - teachers and other adults in school are not able to keep things you tell them secret, if it in any way means that you are at risk of any kind of harm. All school staff has to report any disclosures you may make which indicate there may be a danger to your safety. This is called a ‘duty of care’ and all adults in schools have a duty of care over all the pupils in the school
Slide 27 - Help and Support
Slide 28 - Help and Support
Slide 29 - Help and Support
Slide 30 - Help and Support
Slide 31 - THANK YOU