Feeling nervous before exams is completely normal. A little pressure can even help you focus. But when stress becomes overwhelming, it can affect your sleep, your mood and your results. Here are some of the strategies we share in our Mindful Teens workshops.
Plan in small pieces
Looking at an entire syllabus at once is enough to make anyone panic. Break your revision into small, specific tasks, such as "practise ten algebra questions", and tick them off as you go.
Protect your sleep
Late-night cramming feels productive, but your brain needs sleep to store what you have learned. Aim for a regular bedtime, especially the night before an exam.
Fuel your body
Drink water, eat regular meals and take short walks. Physical health and mental health are closely connected.
Use a simple calming exercise
When panic rises, try this: breathe in slowly for four counts, hold for four, breathe out for six. Repeat five times. It helps your body switch out of panic mode.
Talk about it
Share how you are feeling with a friend, parent or teacher. You will probably find that others feel the same way.
Your worth is not measured by a single exam result.
If exam stress is affecting your daily life, please reach out to someone you trust. And if your school would like our team to run an exam wellbeing workshop, contact us.
