The Learning Coaches of Wales Stress Management

Introduction Aims To be aware of the effects of stress and exam stress To identify the symptoms of stress and anxiety What can learning coaches do to help? What can you do to help?

Implications How many of these symptoms do you recognise in yourself? Moody behaviour Tiredness, unable to sleep Poor appetite or eating too much( binge eating) Difficult to concentrate Short tempered Not wanting to spend time with family or friends Worried about everything( crying for no reason) Forgetfulness

Physical Symptoms Feeling nauseous Stomach ache ( butterflies) Sweating Palpitations Headaches Sleeplessness and tiredness Aches and pains Is there anything else you can think of?

Why do exams cause stress ? You may have one or more of these reasons Pressure from parents or relatives to do well Pressure from school to do well The need for high grades to get the career you want Thinking that you have not done enough work or left it too late to revise Don’t want to be left behind by your friends or peers Feeling like no one understands and you have no control over your future

Who can help you? Think about someone who you can talk to and explain how you feel. Choose someone who has time to listen. If not ask them to set aside some time for you. Your family will want to help Get together with friends to talk about your problems( they probably have the same feelings) Don’t forget that there are organisations who you can ring or contact on line

Help in school There may be clubs or groups set up in school to help you revise Work in pairs with your friends and peers it may help you focus and you can test each other There will be staff who are experienced and trained to help you deal with your feelings and concerns Get advice about how to set about organising your revision and study. We all use different methods that help us learn best. Find out what your learning style is from your learning coach or support staff.

What is a Learning Style This is the way we all learn. It’s the way our brain works. We are all different and but we usually belong to a group that: Learns best by listening( you probably like to listen to music while you work because it helps you focus) Learn best by reading and writing and repeating work (note taking) Learn best by doing … highlighting things, post it notes, like picture ques and organising into piles or folders, often taps or fidgets with things while you are thinking or working something out. (Go through the revision pack)

Relaxation is important This is an important time to relax. It will help your stress levels if you take time to do things you enjoy. Spend time with friends Set yourself a timetable for revision and stick to it. This will stop you feeling guilty when you are not studying Relax before you go to bed so that you can sleep. A hot bath can help. Eat well. Light rather than heavy meals especially before bed will help but an occasional bar of chocolate for energy during the day is ok

And finally DON’T KEEP YOUR WORRRIES TO YOURSELF SEEK HELP FROM ANYONE YOU FEEL COMFORTABLE WITH USE ON LINE HELP IF YOU PREFER BUT DISCUSS ANY ISSUES THAT ARISE WITH SOMEONE