Before an exam consider...
- Your physical environment - Tidy and clean your airspace, organise yourself and your work, schedule your food and get into a good routine.
- Your support network - Who can you talk to if you feel your stress levels are rising? Who is not so helpful? You may want to consider putting boundaries in place to manage this. Is it helpful to study with peers on the same course? Or even friends from a different course?
- Preparation - Organise your modules, practice old papers, invest in coloured pens, index cards, Blu TacK etc.
- Planning - You may find a visual planner helpful (like the example below) in order to define when you will focus on revision for each module, incorporating all aspects of the foundations for good wellbeing (as seen to the right).
During the exam....
- To manage your physical symptoms of anxiety try some of the techniques on this page (and breathe, tense and Relax and imagine yourself calm).
- If you notice that anxious thoughts are cycling (for example 'I'm going to fail, then I will be kicked out of university, I will disappoint everyone') you may want to try some quick distraction techniques such as counting backwards from 100 in 3's or naming an animal for each letter of the alphabet. You want this task to be hard enough to have to concentrate but simple enough to distract attention for a short time. Then continue with your exam.
Imagine yourself calm..
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Foundations of good Wellbeing
|Aids memory, information recall and good physical and mental health.
|Take time out to relax and reduce your stress levels. Read, chat, dance, sing, play...
|Reduces stress, helps you think more clearly and helps you to sleep well.
|Make time to stop and eat regular healthy meals. Your body and brain need fuel.
Tense and Relax...
After the exam
- Leave and avoid a post mortem
- Get some fresh air
- Do something you enjoy