Part 1 - Revision Techniques

How to manage exam stress - focussing on mental and physical well-being

The countdown to GCSEs and A Levels is on. Over the next two blogs, we’re going to be focussing on well-being and revision, sharing tips and strategies for working smarter and more productively. This week, we’re talking about well-being and mental heath so let’s dive in and look at how we can find ways to help beat stress, anxiety and procrastination for better study sessions.

Rest & Relaxation:

This is as important as study time. If you don’t give yourself time to relax, decompress and recharge your batteries, stress will creep in and impact your ability to study effectively. Make sure you take breaks, do something that makes you laugh, see your friends, listen to music. You’ll find that you retain and understand information much more effectively if you’re relaxed. Step away from it from time to time and enjoy a change of scenery.

Getting enough sleep:

This seems an obvious one but, although teenagers need around nine hours of sleep a night, almost 70% don’t get that much. This can result in poor concentration, forgetfulness, low mood, stress and anxiety. If fact, there’s so much to say about the importance of sleep that we will be writing a separate blog post on the subject later this month. 

Exercise:

Preferably in the fresh air but anywhere that gets your blood pumping. Try and spend 20 mins a day walking, running, cycling, jumping on the trampoline (if you have one). If you can’t get outside try some jumping jacks, squats, burpees or simply walking around the house. As well as increasing blood flow and oxygen to the brain, physical activity boosts the brain’s levels of serotonin, dopamine and norepinephrine, neurotransmitters which influence mood, motivation, sleep and well-being. 

Nutrition/hydration:

Eat well and drink plenty of water. It wouldn’t be realistic to suggest avoiding sugary snacks completely - sometimes a box of Jaffa Cakes is essential - but, like everything, it’s all about balance. Keep a bowl of fruit within reach; a bunch of grapes or some easy peelers are great for grazing and they rehydrate you at the same time. Win win! Keep your water bottle to hand - sometimes thirst can disguise itself as headaches, tiredness, irritability. Drinking plenty of water helps you stay alert and awake.

Phone-free time:

This is a tough one but keeping your phone in a separate room while you revise is so beneficial. Our focus and concentration is constantly being stolen by our phones. If it’s within sight, it’s so hard to ignore and, every time we pick it up to check it, send a snap or a message, it takes longer and longer to lock back into focus. You’ll be amazed at how much more productive you will be without your phone and, as a result, you’ll feel an enormous sense of achievement at the end of the day. Try building phone time into your breaks instead. 

Good luck!