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Good Guidance with Silke Hetherington & Jenny Morris

7/06/2018
 
Good Guidance
 
with Silke Hetherington & Jenny Morris 
 

FROM THE GUIDANCE OFFICE

Helping Manage Exam Stress
 
As we head into the part of the term where your kids will be undertaking a variety of assessments including exams, check out the information about recognising possible exam stress and coming up with ways to help manage it.
 
What Does Exam Stress Look Like? 
 
Some Signs Of Stress Could Include: 
  • Feeling confused
  • Losing touch with friends
  • Feeling moody and low
  • Having trouble making decisions
  • Feeling overwhelmed
  • Lack of motivation to do anything
  • Trouble sleeping or getting out of bed
  • Tense muscles or headaches
  • Having an upset stomach or feeling sick
  • Fidgeting, nail biting, teeth grinding
 
Why Do People Experience Exam Stress? 
 

People may experience it because they:

  • Worry they might fail
  • Don't feel prepared
  • Want to do really well
  • Don’t have much time to study
  • Need to get a certain result
  • Don’t think they will do well
  • Find it hard to understand what they’re studying
  • Feel pressure from family to get good marks
  • Feel they need to compete with others
  • Have other things happening in their life 
 
Why Do People Experience Exam Stress?
 
People may experience it because they:
  • Worry they might fail
  • Don't feel prepared
  • Want to do really well
  • Don’t have much time to study
  • Need to get a certain result
  • Don’t think they will do well
  • Find it hard to understand what they’re studying
  • Feel pressure from family to get good marks
  • Feel they need to compete with others
  • Have other things happening in their life 
 
Now remind your kids, it’s never too late to set up good study habits. 
 
Here’s Some Helpful Ideas:
  • Find a quiet place to study without distractions.
  • Set-up your study space. Make sure it’s not too cluttered and has everything you might need.
  • Find out as much as you can about the exam so you can prepare.
  • Ask your teacher if you’re unsure of what will be tested.
  • Learn to make ‘mind maps’ and use them to collect ideas and thoughts, use bright colours to help remember important links.
  • Make a plan of what you want to work on in each study session. Break it down into small tasks and work on one task at a time.
  • Take regular short breaks – use this time to have a drink, get something to eat or play with a pet.
  • Ask for help - If you’re having trouble with something you’re studying ask a teacher, friend, sibling or parent to help. 
 
Try These Study Tips and Tricks:
  • Stick to a routine by eating and sleeping at around the same time each day
  • Get a good night’s sleep. This gives your brain time to recharge and remember what you’ve learnt.
  • Give yourself mini rewards once you achieve your study goals – watch a TV show or go for a run
  • Keep focused on your study – don’t let other stuff like friendship worries distract you.
    Avoid junk food - it will bring a sudden burst of energy and then fall away quickly leaving you feeling worn-out.
  • Eat a well-balanced diet - lots of fresh fruit, vegetables, cereals, grains, nuts and protein are all good for the brain and energy levels.
  • Allow yourself time to rest – try out some relaxation activities like deep breathing, meditation or listening to music.
  • Cut back on energy drinks they can increase nerves. Drink lots of water instead! 
 
Here’s Some Tips to Help Exam Day Go Smoothly:
  • Work out what you need to take with you on exam day and organise this the night before.
  • Eat a good, light breakfast – this will help with energy and concentration.
    Go to the toilet before the exam starts.
  • If you feel yourself getting worried before your exam - spend some time focusing on your breathing.
  • When you sit down to do your exam, take time to slow your breathing and relax.
  • Read through the exam paper carefully. Underline key words and instructions.
  • Work out how long you have for each question or section.
  • Aim to have time to re-read answers through and to make any changes.
  • Work on the questions that you find easiest first.
 
Remember passing an exam is only part of the story. There’s always a second chance or another way to reach your goals and most importantly, that your child’s teachers and school staff are here to make sure every Toolooa student is  always the best they can be