The Royal School MANAGING EXAM STRESS Who am

The Royal School MANAGING EXAM STRESS

Who am I ? Lisa Nugent Empowerment Coach – Free 2 be Work with young people age 7 – 23 ishto One Coaching One Workshops Teen Club Parent Coaching

Mission Statement • Helping young people to embrace who they are, to be proud of who they are and strive to do what ignites passion and makes them happy

Stress vs Anxiety Stress tends to be as a result of an external factors – exams, presentations or an argument. Tends to go away when the situation is over or resolved Anxiety is a person’s specific reaction to stress and is internal. Anxiety is typically characterised by a “persistent feeling of apprehension or dread” Unlike stress, anxiety persists even after a concern has passed.

Common Signs of Stress HEADACHES FEELING SICK LOW MOOD IRRITABLITY PROBLEMS SLEEPING

n o i t a p onsti C he Tummy Ac Many times when stressed, we suffer from stomach problems Lack of te i t e p p A g lin e e F a se u a n

Why the Stomach ? • There is a powerful connection between the gut and the brain. • Like the brain, the gut is full of nerves. • It contains the largest area of nerves outside the brain with the digestive tract and the brain sharing many of the same nerve connections. • When you are anxious/stressed, some of the hormones and chemicals released by your body enter your digestive tract, where they interfere with digestion. • The chemical imbalance can cause a number of stomach conditions.

Stress • We are wired for survival • Stress can be a good thing in small bursts • The brain is just trying to look after us • We need to acknowledge that we are not under physical threat • We need to educate and calm the mind • 95`% what we worry about never happens • FEAR – False Emotions Appearing Real • In a recent study 64% of young people felt unsupported duding exams.

EXERCISE- ENGAGING THE 5 SENSES • 5 – THAT YOU CAN SEE • 4 - THAT YOU CAN TOUCH • 3 - THAT YOU CAN HEAR • 2 - THAT YOU SMELL • 1 - -THAT YOU CAN TASTE • CALM DOWN • GIVE OUR BRAIN A BREAK SO THAT IT DOES NOT PANIC

• You don’t need to be an expert at the subject to help. • Set small achievable goals – set up to pass , not fail • Show interest without judgement How to help your child through their revision and exams • Display exam time table • Set realistic goals • Encourage family meal times away form revision or exams – keep the conversation • Plan healthy meals and snacks • Exercise – walks, cycling, do exercise class together • Set a Rewards chart • Family Bonding sessions – Picnics, board game evenings

During exams stick to the same wake and bedtime throughout weekends and during the week – prevents the jetlag feeling If the weather is nice study outside Tips and Tricks Get them to teach you – One of the best ways to handle difficult concepts Watch movies together – make it fun- popcorn healthy snacks

Using Pressure Points to help reduce Stress First Point – Between the eyebrows Applying pressure to this point is said to help with both anxiety and stress. • Sit comfortably. It can help to close your eyes. • Touch the spot between your eyebrows with your index finger or thumb. • Take slow, deep breaths and apply gentle, firm pressure in a circular motion for 5 to 10 minutes. Second Point -Using the Hand • The pressure point can be found in between your thumb and index finger. ( Webbed part). • With your index finger and thumb, apply firm pressure to the webbing between the thumb and index finger • Massage the pressure point for four to five seconds, taking slow, deep breaths. • Stimulating this point is said to reduce stress, headaches, and neck pain

Hot revision tools • Apps – Procrastinating 1) Flora - allows you to grow and sow your own seeds, the key is that they only grow when you are not on your phone: set revision time if you use your phone your trees whither and die 2) My water balance - 14% increase in productivity; figures out how much water you need and reminds to drink 3) 30/30 – Set up list of revision tasks and length of time for each, app reminds you when it is time to move on to next task. Controlled by gestures

Revision Apps • Revision Planners 1) Exam Countdown – Lite exam dates, colour code, lots of icons 2) My study Life – School planner, due dates, revision tasks 3) Todait – tells you how much study each day to hit your goals- feedback on your revision habits This Photo by Unknown Author is licensed under CC BY-NC-ND

Note taking and Mind Maps • Xmind • Padlet – revision notes, share with your friends • Sound. Note • Audio. Pie • Make Mindmaps colourful , with icons This Photo by Unknown Author is licensed under CC BY-NC-ND

What not to say…. . • • • How much studying have you done today? You are always on a device If you don’t pass these exams then you wont be a success in life Don’t put your expectations on your child Don’t compare siblings/friends What to say instead • • • I have noticed that you are struggling with revising, how can I help? Tell me two things I can do to help. Tell me things I say that make you feel stressed. I am proud of you I love you no matter what

Providing Calm • Make a calming jar • Meditation • Stress Balls • Lavender jars – rock salt and lavender essence

In summary • Avoid caffeine – especially energy drinks- Initial high followed by a crash • Keep a regular bedtime routine even at weekends • Plan healthy snacks • Drink plenty of water • Support, Support: • Remember it is not the end of the world there always options.

ANY QUESTIONS?