Hey there!
This is the Youth Action Committee on Mental Health. We will be coming to you through monthly mental wellness messages because all of us can use a reminder every once in a while! For this month, we thought it might be useful to talk about exam stress and how to manage it. We understand that exam time can sometimes feel hectic and overwhelming. We're here to provide you with valuable strategies to help manage exam stress and hopefully put you on track to success while maintaining some inner balance. So, let's explore some of these exam-handling ideas!
1. Time Management
First things first - let's talk about time management. It’s not always easy to manage your time efficiently - it takes some practice, but it can be done! Break your study sessions into short, focused sprints, like 25-30 minutes, followed by brief 5-minute breaks. This technique helps keep your mind fresh and engaged. You can use timers or study apps to help you stick to a schedule and to let you know when it’s time to take a break!
2. Procrastination - The Foe to Overcome:
Procrastination! Some of us are too good at this! And it can be really counterproductive when you’ve got a deadline. You have the power to conquer it though. Resist the urge to leave everything until the last minute. Even if you’ve managed to succeed with last-minute cramming in the past, you might do way better with less stress if you get started right away and get things done over a longer period of time. Starting early will alleviate stress and will actually help in your learning. The other benefit to starting early is that if you run into something that you don’t understand, there’s time to use resources to figure it out!
3. Find Your Peaceful Study Space:
Try to find a quiet environment for your study sessions. Whether it's at home, a quiet library, or a cafe (some people like the bustle around them), a setting that makes you feel good can help your focus and productivity. Put distractions like your phone aside… We know it’s hard, however, this will help us to stay focused on the task at hand.
4. Plan and Prioritize:
Briefly create a detailed study plan that outlines the topics you need to cover. Prioritize subjects or chapters that you find difficult or challenging. Breaking your study material into manageable portions can help to make the process a little less overwhelming.
5. Don't Be Afraid to Seek Help:
Remember that asking for help is a sign of strength, not weakness. If you encounter difficulties or need clarification, reach out to your teachers, parents, or classmates. You don't have to face academic challenges alone.
6. Develop Study Aids that Work for You:
Not everyone has the same learning style, or the same preferences, so experiment with various study aids to find what works best for you. Some people find flashcards helpful, while others may prefer creating colourful mind maps. Forming study groups with friends can also be a great way to learn collaboratively (AND develop friendships)!
7. Get back to the basics:
One of the first things we often let go of when we are stressed is the basics. Sleeping well, eating well and keeping our bodies moving. These practices will help us to keep our bodies and minds healthy. Also, remember to be kind to yourself. Making mistakes is part of the learning journey; it's how we grow.
8. Try to set unnecessary stress aside:
When stress begins to mount, take a moment to breathe deeply and ground yourself. Remind yourself that perfection is not the goal - growth and progress are. Stay calm, give yourself some positive self-talk (the same kind of encouragement you would offer a friend), and stay focused on your goals.
9. Exam Day!
On the day of your exam, read through the questions carefully to understand what they’re asking. Begin with the questions you feel most confident about and jot those answers down. Spread out the time you have wisely. Before submitting your exam, double-check your answers.
10. And then reward yourself for your efforts:
You deserve to celebrate your hard work and achievements. Treat yourself to something special after your exams - whether it's a favourite meal, a relaxing movie night, or a day spent with loved ones. Recognizing your accomplishments is essential for motivation. No achievement is too small!
So, that’s about it. The most important thing to remember is that exams are just one part of your journey. This is not the whole story. Yes, it might be stress but not all stress is bad… In fact, some of the stress we are feeling right now will fuel us through this time. Want some more ideas? Read Test your best from School Mental Health Ontario or explore Kids Help Phone’s Stress Busters for some inspiration.
Hopefully, you’ll find some useful strategies here that can help you manage exam stress. Remember, you got this!
Y.A.C. (Youth Action Committee on Mental Health)