HSC Students-Tips to stress less

Wed 10 October 2012

Tips to Stress Less for Students

It’s that time of year again, for students to prepare to sit examinations. For students about to sit for their H.S.C, this may seem as the most important examinations of their lives! And whether it is the H.S.C or Year 7 English, this time can often be very stressful and add a great deal of pressure on students and their families. It is important to remember that a little anxiety can go a long way in achieving your best performance under pressure, and too much anxiety can often be associated with health concerns. In saying that, here are some basic techniques to help deal with exam anxiety.

Top Tips

• Good preparation is the best strategy to reduce anxiety.
• Try to block out panicky thoughts and replace them with positive thoughts.
• Some anxiety is necessary for peak performance.
• Practice a good relaxation exercise you can use in the exam room (see below).
• Make sure you get enough sleep over the long term. You will need to be alert in exams.

Hints on preparing for Exams

• For peak performance keep regular, proper eating, and sleeping and exercise patterns.
• Take regular recreation breaks.
• Find out what is required for the exam; including, what will be covered and what will be omitted?
• Know the types of questions to expect: essay, multiple choice, short-answer.
• Keep a positive attitude and remind yourself of all the good consequences of success and recall past successors.

Strategies for Sleeping Soundly

• Plan time for exercise, but avoid strenuous exercise right before bedtime.
• Use your bed only for sleeping, not for eating, studying etc.
• Develop a consistent sleep pattern and stick to it! Go to sleep and get up around the same time each morning.
• If you do not fall asleep within 30 minutes, get out of bed and do something boring and repetitive in a dim light till you are sleepy, i.e. stacking a deck of cards.
• Avoid caffeine (found in coffee and most teas) within 6 hours of bedtime.
• Do some form of relaxation each day, i.e. relaxation exercises, aromatherapy.

Natural Remedies for Sleeping Soundly

• A warm bath or shower
• A glass of warm milk (about 1-2 hours before bed)
• Chamomile Tea
• Essentials oils such as Lavendar and Ylang Ylang, have calming and soothing to nerves properties, and assists with relief from insomnia, nervous exhaustion and stress. Are non-toxic and non-irritant oils.

Parents can be of great support to their children during exam times- providing emotional support and structure in the household. Parents should keep in mind that exams such as the H.S.C do not define who your child is and it is often helpful to remind your son or daughter of their talents and strengths.

Relaxation exercise

1. Breath out slowly

Drop your shoulders

2. Relax your face and release your jaw

Let your eyebrows spread apart

3. Keep your breathing easy and quiet

4. Say “relax” to yourself as you breathe out

Practice these techniques

as many times during the

day as possible.