The GCSE exam period can be a stressful and overwhelming time for Year 11 students. The pressure to perform well can leave many feeling anxious and nervous. However, it is important to remember that feeling stressed can negatively impact your performance, which is why it is beneficial to find ways to calm your mind and manage stress during this time.
Here are some calming tips for our Year 11 students that they can start practising now.
Plan your study time
One of the most significant causes of anxiety is not feeling prepared – staying organised will reduce stress and improve your productivity. Plan your study time and make sure you have allocated enough time for each subject – it can help to break down larger tasks into smaller, more manageable ones. By creating a timetable or a schedule to follow, you know exactly what you need to do each day. We have a wide range of study resources that will help you.
Take breaks
It’s crucial to take regular breaks during your study sessions, otherwise you may be at risk of burnout. Studying for long periods without having a rest can be counterproductive, as you will struggle to retain information and your anxiety levels will increase. Take breaks every 45-60 minutes to rest and recharge your brain. Go for a walk, listen to music, or do something else that you enjoy – you will then be more focused when you return to your studies.
Get enough sleep
A good night’s sleep is essential for concentration, memory retention, and overall well-being. Lack of sleep can affect your ability to concentrate, retain information, and solve problems. To ensure that you are well-rested during the GCSE exam period, try to get at least eight hours of sleep each night. Avoid using electronic devices before bed, as the blue light emitted by screens can interfere with your sleep.
Practise mindfulness
Mindfulness meditation is an effective way to reduce stress and anxiety. It’s a discipline that involves being fully present in the moment, observing your thoughts and feelings without judgment. Practising mindfulness for just a few minutes each day can help you feel more centred and calmer. It can be as simple as taking five minutes to focus on your breathing. Deep breathing is an easy yet effective way to calm your mind and reduce stress. To master deep breathing, sit or lie down in a comfortable position and close your eyes. Inhale deeply through your nose for four seconds, hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds. Repeat this process several times until you feel calm and relaxed.
Exercise regularly
Exercise is a proven stress reliever. It helps to release endorphins, which are natural mood boosters. Exercise also helps to improve sleep quality, which is crucial during the exam period. Aim to exercise for at least 30 minutes each day, whether it’s a brisk walk, a yoga class, or a jog around the park.
Stay hydrated
Dehydration can cause fatigue, headaches, and poor concentration. Ensure you drink enough water throughout the day to stay hydrated, alert and focused. Keep a water bottle with you at all times and sip from it regularly. Avoid sugary or caffeinated drinks, which can make you feel jittery and anxious – and definitely no energy drinks.
Eat healthily
Try to eat a healthy, balanced diet. Avoid too much junk food and sugary snacks, which can cause fluctuations in your blood sugar levels, leading to fatigue and difficulty concentrating. Eat plenty of fruits and vegetables to keep your energy levels stable throughout the day.
Talk to someone
Everyone at Bishop Perowne wants you to do the best you can possibly do. If you’re feeling overwhelmed or stressed, don’t hesitate to speak to someone, whether that’s your friends, family, or a teacher. Sometimes, simply talking about your worries and concerns can help to put things into perspective and reduce stress.
The final months of school can be a challenging time for Year 11 students. However, by taking care of yourself and using these calming tips, you can reduce stress and anxiety, improve your focus and concentration, and perform at your best. Remember, stay organised and seek help if you need it. Good luck!
