1. Keeping it together under pressure

2. Everyone feels stress. Everyone has problems and finds it hard at times. It is uncomfortable, confusing and frustrating, but completely NORMAL. There are some things that you can do to handle stress to feel back in control.

3. What is Stress? Stress is the way your body, mind and feelings react to everything that happens to you or around you. Physical Reactions Tense jaw Heart beats faster Sweating Tensed up muscles Headaches Feeling faint Tight chest Breathing quickly Knots in your stomach Trembling, Shaking Thoughts & Feelings Can’t make up your mind Feeling impatient Finding it hard to relax Confused Irritable Can’t concentrate Forgetful Not feeling so confident

4. Stress Management Strategies Structure each day to include a minimum of 20 minutes of aerobic exercise. Eat well balanced meals, more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts. Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling. Reduce refined sugars. Excess sugars cause frequent fluctuation in blood glucose levels, adding stress to the body's physiological functioning. Reduce alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression. Get a least 7 hours of sleep nightly. Spend time each day with at least one relaxation technique - imagery, daydreaming, prayer, yoga or meditation. Take a warm bath or shower. Go for a walk. Get organised! Have a study plan including the valuable ‘you times’. Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress.

5. Moderating School Stress Studying Most people can really only concentrate for about 45 minutes Once you set your own time limit, take a break every 15 minutes Exercise, stretch, go outdoors, etc. will help you to absorb the material you just learned and will reenergize you to continue studying.

6. Moderating School Stress Sleep A regular sleeping habit helps reduce stress; along with maintaining good health. Students who get at least 8 hours of sleep prior to a test generally do better than those who stayed up all night studying.

7. Moderating School Stress Locating the perfect work environment A space that is free from clutter is less stressful; the mess disrupts your concentration. Quiet is essential; noise not only disrupts concentration, but distracts you as well. Work should preferably be completed at a desk. Working on your bed conditions your body that your bed is a workspace; you will have trouble falling asleep because your body subconsciously becomes stressed for work.

8. Keep in Mind… Know your own personal limits. Make sure to give yourself adequate time to study; some people may only require fifteen minutes while others study one week in advance. These are only suggestions on how to moderate school stress; individualize them to your personal needs.

9. Balancing School and Social Stressors There will always be another party, but not another chance to pass your assessments. You can not make everyone happy, only yourself. Do not promise to do things you do not have time to do.

10. Ways to De-stress Humor Relaxation Exercise Massage Moderate Drinking Socialize

11. Finally Just remember, it is uncomfortable but completely normal and there are lots of things you can do to lessen the impact. Have a look at the Guidance website, in particular the relaxation resources and audio or even the sleep hints and tips. Make use of the relaxation workshops being offered at school and perhaps speak to Mr Jones or Mrs Nielsen to find out more.