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Your Time Starts Now Cut Stress Levels at Home in the Run-up to Exams with these Top-Ten Tips for Student and Parent Alike |
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TIPS FOR STUDENTS |
TIPS FOR PARENTS |
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1. PLAN AHEAD Whatever you do, dont leave revision to the last minute. Try to work to a timetable well before exams begin. Prepare a chart to monitor your progress. |
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1. DON'T NAG "It doesn't help," says ChildLine counsellor Maggie Turner. "Keep your expectations out of it, kids have enough of their own. And stay calm. Fear and anger are catching." |
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2. START SMALL Ten minutes is all it takes to get started on your revision, says George Turnbull, from examining board AQA. Don't get distracted and before you know it you'll be doing 40 minutes flat out. |
2. SET GOALS AND BOUNDARIES Agree a revision schedule and offer to tape their favourite TV shows for watching later. It helps give them a purpose for getting revision done. |
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| 3. MAKE IT EASY Make your books and essays more user friendly with summary notes, headings and revision cards. Study several subjects in an evening, in manageable chunks – starting with the one you like least. | 3. OFFER TEA AND SYMPATHY They could be your biggest contribution. Take them drinks and make sure they take regular breaks. Offer to test them. Stop them working if they seem tired. | ||
| 4. GET OTHERS HELP If you're having trouble remembering things, try teaching a friend or parent that subject. "It's a great way of learning it," says memory expert Tony Buzan. He also advises treating a subject like a jigsaw. "If you get to a difficult bit of a book, put it to one side and move on. It'll be easier to cope with when you have more information to slot in." | 4. TRY AROMA-MEMORY Pick an oil you child has not used before. one known to improve alertness, such as basil, lime or peppermint. Use it in a burner while revising. Keep a different oilfor each subject. When the exam comes along put a drop of the same oil on a tissue or sleeve cuff. Sniff discretely and it will help improve memory and power to recall information. | ||
| 5. FIND A ROUTINE Everyone is different so find what works for you – alone or with a friend, morning or late at night, short, sharp bursts or longer revision sessions |
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5. FEED THEIR MINDS Sugar may give an "energy hit" but it also increases stress levels. Give them a bowl of seeds, nuts and dried fruit to eat while studying. Encourage them to drink milk instead of coffee, it's very calming. Serve them small, regular meals including things like potatoes, pasta, rice, fish and chicken. Make them drink plenty of water. It's good for the brain. | |
| 6. USE A COMPUTER It can be an excellent revision aid. Think of the Internet as another library. Some people remember words on a screen better than in a book. There are lots of good revision sites. | 6. BUILD UP THEIR CONFIDENCE Maggie Turner says; "Some kids don't revise through sheer terror. Then if they fail they can blame it on the fact they didn't revise. Build up their confidence by reminding them of things they've done well in the past. Others find revision a difficult concept to grasp. Encourage them to see their teacher to develop revision skills. | ||
| 7. TAKE BREAKS One of the problems of being under stress is you don't ever really get to relax, so you feel continuously tired and don't sleep well. Take breaks to do things you enjoy. The most important way to relax is to exercise. It not only calms you down, it releases endorphins, the feel-good hormones and increases blood flow, which helps you think more clearly. | 7. LOOK FOR SIGNS OF STRESS Stressed youngsters might be off their food – or overeating. They may be irritable, withdrawn, silent, have difficulty sleeping or be waking early. It's important to keep a good relationship so they can talk to you about their worries. If necessary, get professional help. Most schools have counsellors. | ||
| 8. SHARE YOUR PROBLEMS Maggie Turner, who has supported her own four children through school and university exams, says; "Parents , friends, teachers or ChildLine are all there to help. Minimise stress by building up your self-confidence. After each revision session tell yourself, 'Well at least I know that bit'. Don't think about the possibility of failure. | 8. HELP THEM RELAX "Relaxation techniques are very effective," says Jennie Kramer who teaches stress management at Callington Community College in Cornwall. "Put on some nice music, get them to lie down, close their eyes and breath deeply while visualising a calming scene such as a deserted beach. Visualising success can really raise self-confidence too." | ||
| 9. PUT YOURSELF FIRST Remember, it's vital to eat and sleep well. It's an important time for you – try to talk to your family about how they can make studying a little easier for you. Perhaps by agreeing times when you can have your own space, when they will try to be a little quieter around the house and when you'd rather not be disturbed. | 9. PAMPER THEM Use essential aromatherapy oils to help them beat stress with a relaxing massage or bath. Aromatherapist Valerie Ann Worwood suggests mixing chamomile roman (5 drops), mandarin (2 drops), oremnis flower (3 drops), geranium (3 drops) in 30ml of almond oil. | ||
| 10. DON'T PANIC Don't cram alnight before an exam. Poring over textbooks through the early hours can lead to a mental block and hamper your concentration. Have a good breakfast, it'll increase your brainpower. If you are feeling anxious, breathe deeply while waiting for the exam to start. Ask the teacher or invigilator if anything seems unclear. | 10. KEEP THINGS IN PERSPECTIVE If you are stressed too, console yourself by talking to parents who have been through exam hell. Remind yourself – and your child – that exams aren't the be-all and end-all. Always reassure them that however well or badly they do, you'll still love them. |
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