Slam that exam
Zara Baker on ways to reduce stress before sitting exams this summer
Exams: the one word that can increase the heart rate and induce fear in the calmest of us. From the first college open evening I attended prior to sitting my GCSEs my most vivid memory is meeting the Psychology teacher who mentioned the dreaded E word. From then I was hooked on Psychology and Sociology: human behaviour; why we do things; how we react to situations including the big one: exam stress.
Of course, for some, exam nerves are worse than it is for others. No matter how much you swot, sometimes nerves can get the better of us. Hypnotherapy or Neuro Linguistic Programming (NLP) can help overcome exam nerves. NLP practitioner Jonathan Conway explains: “Use NLP anchoring techniques to build positive resources and visualise success in exams. These will include: feeling confident about the outcome; feeling calm; having unconscious belief that it will be possible to recall everything that is necessary; learning and practising self hypnosis, and finally, being compassionate to yourself.”
If the nerves aren’t as severe, follow these tips for a cooler and calmer you come exam day:
Revise
Chatting with friends (or sitting on Facebook) it can be easy to leave revision until the last minute – resulting in one big panic. Avoid this by making a revision timetable and sticking to it. It’s easy to talk to friends and get caught up in the ‘too cool for revision’ talk. The friends who openly stew over exams but are blasé over revision are ones to reduce your time with in the run up to exams. Inwardly, they may be nervous too and even have a full revision timetable at home!
Find a study method that works: flash cards are a great study source, as are mind maps. Mock tests in the shouldn’t be avoided: these are real past exam papers and if you can do these then you can do the real thing.
Work hard, but rest and play too: It’s easy to get bogged down and spend hours re-reading the same chunk of text with nothing going in. This is panic. You know it, and you know you know it. Stick to a revision timetable, tackling each subject in 20-30 minute chunks. This can be more effective than hours crammed in last minute as you’re giving yourself time to relax.
Eat well
Never underestimate the effect your diet can have on your health and wellbeing. Physical fitness aside, a nutritious diet can help boost your performance at exam time.
Drink plenty of water to stay hydrated; eat plenty of wholegrain
– a hearty breakfast rich in whole grains will fill you up for longer and keep your sugar levels balanced. Choose essential fats, such as those found in avocados and Omega-3 rich oily fish. Good ‘brain’ food, these enhance blood circulation to the brain, improving mental clarity.
Get some Z’s
If exam nerves mean you have trouble sleeping, refer to NLP techniques. Otherwise, stick to the healthy diet, exercise well
and keep to your timetable. Come exam day, remember you are prepared as can be. There may still be some butterflies but be confident in your abilities.
Contact Jonathan Conway, Hypnotherapist NCH (acc) NLP Master Practitioner and Coach, on 01273 540425 or 07956 855027, www.theconwaypractice.co.uk
