MASTERING EXAMINATION TENSION IN SIX STEPS

Unfortunately there is no magic wand that will remove the impact of stress on your life. Controlling stress is an active process which means that you will have to take steps to limit its impact. However, there are some very simple steps that you can take to do this which may help your stress levels work for you instead of against you.

Step One:  Be careful about what you eat and drink

Try to eat a well balanced diet, eating at least three regular meals a day. Eat foods which will release energy slowly and are likely to have a calming effect. Food or drink high in sugar may give you instant energy,  but in the long term may wind you up leaving you feeling more nervy and edgy than you did before.

Limit your consumption of caffeine particularly found in tea, coffee, fizzy soft drinks and "Proplus" tablets. Excess caffeine tends to heighten arousal and increases "jittery" feelings; it can also impair your concentration and may keep you awake at night.

Try to also limit your use of alcohol and to avoid all use of non-prescribed drugs. These may make you feel better in the short term, but can prevent you from sleeping properly; they can also impair your ability to remember the work that you are trying to revise. Some people drink alcohol  and / or smoke more to control their stress levels, but  it would be a good decision to try to develop more healthy ways of controlling your stress.

Step Two: Get enough sleep

Make sure that you get plenty of rest; six to eight hours a night are recommended. If getting to sleep is a problem, ensure that you have at least a half an hour break from your revision before going to bed. Use this break to do anything relaxing which will take your mind off your work such as:

• having a soak in the bath;
• chatting to your friends;
• writing a letter;
• listening to some  music.

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Step Three: Take regular exercise

Exercising regularly will not only help to keep you physically healthy, but also uses up the hormones and nervous energy produced when you are stressed. Exercise will also help to relax the muscles which become tense when you are stressed, and, as exercise increases the blood flow around the body, it can help you to think more clearly.

You do not have to take up a strenuous sport: try swimming, walking, cycling or dancing. Anything that gets you moving around and is enjoyable is beneficial, especially if it involves spending at least half an hour in the fresh air every day.

Step Four: Control your breathing

If you notice that you are starting to feel very stressed, for example as you wait for the examination to start, try to regulate your breathing by concentrating on breathing out to a slow count of four; the breathing in will take care of itself. It will be helpful if you practise this exercise when you are not stressed so that you are very familiar with the technique when you need actually need it.

Step Five: Make time for fun

Build leisure time into your revision days and the days that you sit your exams. Get involved in a non-academic activity, such as sports, crafts, hobbies or music. Anything that you find relaxing or enjoyable which will give you a break from thinking or worrying about your exams will be beneficial.

Step Six: Improve your study skills

Effective study skills can reduce stress by making you feel more in control of your work and more confident that you will succeed. Check out the Student Learning Centre's guide to Revision & Exam Skills; attend one of the Centre's exam skills workshops or review your approach in an individual consultation with the Centre's adviser. (Details of how to contact the Centre are provided in the resources section at the end of this guide.)  It may also be useful to talk to your course tutor to get subject specific advice to help make your revision more focused.

Remember that most of your fellow students will be feeling the same way as you do. Tell your friends and family how you feel and find ways of relaxing with them which will help to support you.

On the day of the exams and during the exam:

• Have a good but moderate breakfast and lunch, remembering not to drink too much caffeine.
• Try to do something relaxing for the last hour before the exam. Last minute cramming could cloud your ability to remember the overall concepts.
• Try to avoid fellow students who may increase your anxiety levels by asking what you have or have not revised etc.
• Use the breathing exercise that you have practised to regulate your breathing; exhale slowly.
• If you find even getting into the examinations hall a problem, talk to a trusted friend and ask them to walk to the exam hall with you.
• Have a plan for how you will use your time in the exam hall (see the Revision and exam skills study guide for guidance).