Whether it's the mocks or the actual Leaving Cert Exams, students have to prove their knowledge. For many, this turns into exam stress or even anxiety. The fear of failure is great. Lack of time, external expectations and your own demands increase anxiety.
In this post we are going to look at some of the most common signs of exam stress/anxiety, some coping techniques and tips to help you prepare more efficiently so that you are less likely to trigger your anxiety and avoid stress.
"I make lists to keep my anxiety level down. If I write down 15 things to be done, I lose that vague, nagging sense that there are an overwhelming number of things to be done, all of which are on the brink of being forgotten."
- Mary Roach
How to Identify Exam Stress/Anxiety
The truth is, exam stress can manifest itself in various ways.
The most noticeable symptom for many is nervousness and tension. Cold hands, sweating, palpitations, headaches, and gastrointestinal problems (stomach cramps, constantly going to the toilet, not being able to go to the toilet) are all very common.
Then there are thoughts: What if I don’t pass the exam? The fear of possible negative consequences can lead to sleep disturbances and even low moods but you can counteract the stress of exams.
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What can help you to cope with the stress?
Breathing Techniques - Under the stress of exams, many “forget” to breathe properly, resulting in cramps or even hyperventilation. With conscious, deep abdominal breathing (don’t forget to breathe out!) you increase the amount of oxygen in your body and your brain can work better again. The star breathing technique (4-6-8 method) is also effective. Sit or stand upright with your shoulders straight. Put your hand on your stomach and try to breathe only through your nose – if possible without your chest rising. Then do the following: Breath in slowly and deeply for a count of four. Hold your breath for a count of six. Exhale slowly through your mouth and count to eight. Repeat five times (or more if needed).
Watch that Inner Voice - Notice how you talk to yourself. Make sure you’re not being overly critical, which will make you more stressed. Be kind to yourself. Remind yourself that you did your best and that is always good enough. If you are being hard on yourself ask yourself “What would a good friend say to me?”
Snack and Hydrate - Water has been shown to have natural calming properties, likely as a result of addressing dehydration's effects on the body and brain. Drinking enough water is an important step in managing your anxiety. Even if you're not experiencing anxiety, drinking sufficient water can create feelings of relaxation. It is the same with certain foods, the so-called brain food, you can even increase your mental performance. Due to the many vitamins and minerals it contains, oats, for example, ensure an increased performance of the brain. Fruits such as strawberries or blueberries stimulate the transmission of information between the nerves and the brain and thus lead to better memory performance.
Organise Your Exam Prep to Minimise Stress
Time management is one of the most important skills for students preparing for an exam and so, I highly recommend creating a study timetable. It means that your whole day isn't taken up deciding what subject to revise and when.
Have a little look below for our quick guide to setting up a timetable:
- Buy a Journal or Create a Spread Sheet
- First, fill in your regular school timetable as well as your exam timetable. Enter your other regular commitments such as social events, sports, and work.
- Calculate how much time you have available and divide the time among your subjects.
- From there on we recommend breaking up your day into half an hour at a time. It’s better to go for half an hour instead of hourly sessions because it will make you feel like you’ve done more. Another useful tip is to Colour code your template. If you give each subject a different Colour, then you can see at a glance what you’re doing and keeps the overview nice and clear.
- Allocate time for short breaks, dinner, and unexpected events. About every 90 minutes take 30 off, this is important. You need to look after your nutrition, and hydration as well as your physical and mental health. So even if you just use this time to text some friends and grab a snack and cup of tea or listen to some music and go for a run, make sure you take the break.
There are other options out there if you don't get the points you are aiming for in the Leaving Cert, from Further Education Colleges to Work Experience and Gap Years, you have plenty of choices.
Google Keep
This is one of the best apps I've come across, when it comes to note-taking, nothing compares to it. It's available on your computer, tablet and mobile which means you have access to your revision materials no matter where you are.
Google Keep has this one stand-out feature that I feel takes the stress out of studying, which is Voice Notes. Voice Notes is a feature available in the iOS and Android mobile apps, this is a great way for students to take notes and listen on the go. It means you can go for a run and still listen to notes without the fear of losing out on study time.
STEM courses are becoming increasingly popular! But the classics like Medicine and Accounting still remain popular among the Leaving Cert applicants for 2023.
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