I am seeing and supporting a lot of exam stress….
Along with an empathetic ear to help recognise and implement their own strategies. I also offer the following basic self-care methods.
- utilise self-soothing activities that recharge batteries. this can be very individual and even include just escaping into watching films or series.
- break revision into smaller manageable chunks. 25 minutes revision. Ten minutes to rest. Set a timer. Break it down so it’s not so overwhelming
- eat breakfast, eat regularly and wholefoods where possible
- SLEEP
- fight procrastination to be able to enjoy relaxation time and not fall into guilt spirals
- SOCIALISE
- try and enjoy successes
- have rewards when goals have completed. Even small tasks that are difficult to complete
- try and have an organised study space. And where possible, study away from bedroom or the area that is used to relax in
- allow yourself to listen to music, or have sound on in the background. Body doubling rooms can be great for some
- use what revision methods work for you. Some absorb information audibly, such as through videos. Some visually, so through reading, others by doing, such as note taking. - becareful to not push yourself too hard and want to achieve too much… leading to overwhelm or a constant sense of failure
- use revision lessons where possible so you can enjoy your relaxation time when home
Useful links for further information and advice:
Preparing for exams - https://www.nhs.uk/mental-health/children-and-young-adults/help-for-teenagers-young-adults-and-students/tips-on-preparing-for-exams/
Coping with exam stress- https://www.youngminds.org.uk/young-person/coping-with-life/exam-stress/
ADHD burnout. Information and strategies - https://www.getinflow.io/post/adhd-burnout
Autistic burnout information -
Stress management strategies -