Hopefully with all the classroom preparations and the hard work that you have all put into working on your course you are all ready and feeling confident about your forthcoming exams.
But the nature of exams is that they create stress and can leaving you feeling anxious and nervous. So we have put together a list of helpful hints to help you feel at your very best for the exam.
Don’t Forget to Eat!
Sounds silly I know but anxiety and frazzled nerves partly stem from poor diet. Exam success depends upon keen and focused powers of concentration and memory. Being overly nervous will block the natural ability of the mind to perform. It’s all too common for students to neglect their diet . Since diet can strongly influence the way one handles the stresses of prepping and taking exams, it makes good sense to get good nutrition through a healthy diet.
Some key dietary factors related to anxiety and nerves are:
- Have a well-balanced diet
- (If you can) avoid excessive alcohol and caffeine before an exam
- Drink enough water
- Magnesium rich foods such as
- Zinc bearing foods
- Egg yolks
- Foods with Probiotics
- Vitamin B
- Eat foods rich in antioxidants
- Beans: red, pinto, red kidney
- Fruits: apples, prunes, sweet cherries, plums, black plums
- Berries: blackberries, strawberries, cranberries, raspberries, blueberries
- Nuts: walnuts, pecans
- Vegetables: artichokes, kale, spinach, beets, broccoli
- Spices: turmeric and ginger
Make Time to Revise
Make sure you give yourself time to sit and look over your folders and the work you have done during the course so that you can feel rest assured that all the hard work you have done will back you up on the day of the exam.
- Be honest and realistic with yourself about expectations
- Do a prqcyse Massage/Sports/Reflexology Treatment
- Get your partner or friend to ask you some questions, even if it's simply ‘Can you tell me what you’re working on or doing?
Whether you do some stretches (reach for the sky) or you sit and do some colouring. Closing the mind off from your worries and anxieties can really help calm the mind and make that waiting period less stressful. If you find it hard to switch off apps such as HeadSpace and Calm are really good apps to help with this.
- Do some stretches – simple yoga stretches are really good
- Sit in the garden and listen to the birds & enjoy your surroundings
- Sit and meditate
- Colour in a Mandala
Get Enough Sleep
If your anything like me the night before something really important that requires concentration and energy will result in a night of complete sleeplessness, tossing and turning. But we all know that a good night’s sleep is essential for healthy body & mind functions. As a lack of sleep can lead to negative feelings such as depression, memory problems, diminished critical thinking skills as well as anxiety and nervousness.
- I swear by Deep Sleep Pillow Spray by This One Works
- A relaxing bath or shower before bed
- Reading a book at bedtime
- Using an App such as Calm
- A good 7-8 hrs sleep a night.
- And remember no gadgets an hour before bedtime.
Take a bath with Epsom Salts
A warm bath can make you feel so much better but when Epsom salt are added to the mix, emotions can be calmed and anxiety melts away. For pre-exam anxiety, an Epsom salt bath might just be the remedy. Epsom salt contains magnesium sulphate, which helps boost feelings of calm and relaxation. Magnesium, then, is able to be absorbed through the skin. The Sulphate in the salt can help with pain and inflammation. Epsom salt baths have been shown to lessen stress and anxiety, lower blood pressure and relieve minor aches and pains.
Practice Deep Breathing
Take a deep breath! How often do we forget to ‘breath’ or our breathing becomes laboured when we get stressed. It’s such an easy technique but one that’s easy to forget. Exams can be a stressful situation so it is important to be aware of breathing and do some deep, slow breathing to help manage your nerves.
What’s your exercise passion? I love a bit of Yoga and even doing a simple Sun Salutation for 10 minutes sets me ready for the day, it clears the mind and gets the endorphins rushing around the body - those feel good hormones! It’s a positive action that helps to create a positive mind and studies have shown exercise helps to reduce stress and anxiety and boosts confidence.
If you don’t have a regular class or exercise you do try You Tube for some great tutorials for whilst at home or Down Dog is a great App for Yoga. Or just go for a walk but don’t take your phone!
This information was taken and adapted from the Online School Centre Which I think has given some really lovely ideas for dealing with exam stress.
I hope it helps you & good luck
Jackie & Danielle