With assessment season well underway, there are thousands of teenagers up and down the country trying to cope with exam stress.
Whether it’s difficulty concentrating or trouble sleeping, we’ve compiled our top tips for helping you prepare for the big day - and hopefully ensure you’re on the road to success.
1. Avoid all-nighters
Maintaining a solid sleep schedule and avoiding all-nighters are key during exam season. Sleep deprivation impacts your cognitive function, as it affects your memory, ability to concentrate, and your problem-solving skills. So, with all this in mind, a lack of sleep means you are definitely not going to be at your best.
Sleep deprivation can also amplify anxiety symptoms, so getting a good night’s rest can not only hinder performance, but also cause you to feel much more stressed before the big day.
ps. Steer clear of energy drinks, caffeine, and excess sugar! Not only can they cause headaches, but the likes of caffeine can also increase anxiety and prevent you from falling asleep with ease. Caffeine stays in your body’s system for hours, so if consumed too late in the day it will stop you from sleeping.
2. Limit technology before bed
As hard as it may seem, saying goodbye to phones, laptops, tablets, and gaming consoles before bed is a must. The blue light emitted from screens causes your brain to stay awake and, in turn, prevents you from drifting off once in bed.
So, whilst cram-revising or sharing your stress with friends might appear to be the best approach, turning technology off before hitting the hay will definitely benefit you in the long run.
3. Try exercising or going for a walk
You know the saying - fresh air will do you good. Not only will it provide a welcome break from your studies, but it will also help you to de-stress whilst keeping your brain switched on. And, as an added bonus, exercise will most likely make drifting off easier than ever.
If podcasts are your thing, try walking or running whilst listening to an educational pod. Not only will this ensure you keep learning, but also helps break up the monotony of textbooks. Or, why not try going for a walk with family and friends - their support can be a huge help too!
4. Have a change of scenery
Whilst your bedroom might feel like the best place to spend every minute leading up to exam season, it is important that you also have a change of scenery where possible. Revising in your bedroom is standard practice - we totally get it - but, your mind will soon subconsciously associate this space with stress, anxiety, and above all else, restlessness.
Leaving your bedroom will not only allow time to focus your attention on other things, but it will also help your mind disassociate your bed with stress to encourage a restful sleep at bedtime.
5. Take a break
Whilst it might seem like the wrong thing to do, taking a break can actually be very beneficial. There will be a point where your brain simply cannot retain any more information, so whether you’re cramming the night before your exam, (please don’t do this), or you’ve been revising non-stop all day, focusing elsewhere for a short period can do wonders for your brain.
This is especially true the night before the exam, as trying to intake as much information as possible will only cause a headache and a lot of unnecessary stress. So, don’t feel guilty for taking a break - you’ll thank us in the long run.
