1. Stressing About Exams!! A centre of excellence for 16-19 year olds Taking the edge off Student Support -Student Advocacy Service - A Webb-Heath

2. Is stress bad for you? Not necessarily!  Certain levels can help motivate us  Give us energy  Focus us Maybe,  If it becomes a problem and is difficult to manage or if you feel overwhelmed, it can have a negative affect on your life.  If it starts to have a physical impact on your life There is so much help we can give ourselves…. A centre of excellence for 16-19 year olds

3. Stress? Take the edge off by being well  Sleeping well – You think you can’t sleep or have not got time, put more effort into sleeping and remember HUMAN beings perform better having slept. And NEED sleep!  Tip: A tired brain is a stressed brain  Sleep can be aided by a light supper  Eat Well – Healthy foods can improve your brain and help your wellbeing. Too much caffeine and junk food will stress your body and brain out, it is a FACT  Tip: Being hungry makes the brain pop with emotion A centre of excellence for 16-19 year olds

4. being well….  Be nice to people Arguing with friends and family increases stress.  Tip: Being happier helps reduce stress Try to timetable in fun with your family and friends!  Try to keep some exercise in your life, regular is great but something as quick as skipping for 5 mins a day.  Tip: Exercise stimulates us and eventually prompts the body to relax; use exercise to fight fatigue and help you chill out later!!  Drink plenty of fluids Hydration is good for the brain as it helps reduce inflammation which makes managing stress worse.  Tip: Being thirsty and dehydrated is emotional! A centre of excellence for 16-19 year olds

5. Take the edge off and act….  Prepare well: plan your revision with breaks and some flexibility.  Attend revision and catch up sessions, talk to staff.  Think about an exam strategy and plan your attack! Talk to staff if you are struggling to come up with an exam plan.  Time out - try not to feel guilty. It might seem like a ‘waste of time’ but this will give you time to process the information and your brain a bit of rest.  Use known strategies either from yourself and or others.  For example Mindmaps; Revision cards or anything that works for you  Talk about your stress/anxiety; bottling it up will keep things the same. Basically letting it out will offer some relief.  Identify your stress triggers and avoid them, you can always revisit them after the exams. A centre of excellence for 16-19 year olds

6. Take the edge off and think….  The way we think is linked to what we feel and then what we do  Hear your worried thoughts “I will fail” “I will forget it all” “I don’t know what I am doing”  Then beat them with HEALTHY HELPFUL thoughts: “I have revised well and will do my best” “I have thought this before and remembered enough” “I will find answers for the things that are confusing me”  Think positive thoughts, trying to focus on solutions!  Believe in yourself!!  Imagine your worries floating down a river, being kicked in a football far from you or released in a balloon, watch it all disappear. Repeat if they are stubborn and return. A centre of excellence for 16-19 year olds

7. Still need a few jagged edges smoothing off?  Try mindfulness  Free apps for androids and tablets; Websites that offer support.  Try breathing, even when panicking/losing it, breathing can help as oxygen helps calm you. Try deep breaths for 6 seconds in and out, several times.  Focus on some positive things the other side of your exam timetable…there is life after exams  Distractions help. Try absorbing activities for short timed periods when you feel the stress building up. (Use your phone as timer) A centre of excellence for 16-19 year olds

8. Remember…  The night before:  Plan well and organise everything you need for the next day.  Be realistic about going to bed, not too early and not too late.  In the exam:  Read the instructions carefully  Plan your time  If you start to feel yourself panicking in the exam, mentally take some time out, breath and try to remember a nice memory and then quickly return to doing your best!  There are always solutions – still jagged? Talk to your PPT A centre of excellence for 16-19 year olds

9. Wisdom on exams and anxiety!  The bbc:  Don’t cram just before the exam and avoid post mortems (especially if you have more exams)  Childline:  You could help exam stress by dealing with any other problems this could improve your concentration, phone childline if you need to talk.  Jodi Picoult – Writer  “Anxiety's like a rocking chair. It gives you something to do, but it doesn't get you very far.”  Swedish Proverb – Saying  “Worry often gives a small thing a big shadow”  John Lubbock – Some man  A day of worry is more exhausting than a day of work. So get to it and revise, healthily A centre of excellence for 16-19 year olds

10. Still edgy? The web can help:  http://www.bbc.co.uk/radio1/advice/factfile_az/exams_stress - Exam stress advice http://www.bbc.co.uk/radio1/advice/factfile_az/exams_stress  https://www.childline.org.uk/Explore/SchoolCollege/Pages/exam-stress.aspx - exam stress advice https://www.childline.org.uk/Explore/SchoolCollege/Pages/exam-stress.aspx  http://www.mind.org.uk/information-support/types-of-mental-health- problems/anxiety-and-panic-attacks/#.U26tjoFdWuI – Download leaflet on stress and anxiety http://www.mind.org.uk/information-support/types-of-mental-health- problems/anxiety-and-panic-attacks/#.U26tjoFdWuI  http://www.freemindfulness.org/download - mindfulness downloads http://www.freemindfulness.org/download  www.thecalmzone.net – supporting young men manage their emotions www.thecalmzone.net  http://www.bigwhitewall.com/landing-pages/default.aspx?ReturnUrl=%2f - Proper peer support http://www.bigwhitewall.com/landing-pages/default.aspx?ReturnUrl=%2f If you need a professional:  https://www.readytochange.org.uk/suffolk/HowtoAccessSupport/Pages/default.aspx - some people who can help when things feel very difficult to manage. https://www.readytochange.org.uk/suffolk/HowtoAccessSupport/Pages/default.aspx  http://www.papyrus-uk.org/ - young peoples 24 hour support by phone/email or SMS. http://www.papyrus-uk.org/ A centre of excellence for 16-19 year olds