Helping Clients Manage Exam Stress By Caroline Peacock

Exam self-care

It is really important that you look after your mental health during test and exam times.  Whether this be sitting a spelling test or your English Language GCSE.

There are simple exercises that you can build into your day to strengthen your own self-care.

If you have 5 minutes

• My all-time favourite – the 5-4-3-2-1:
  • 5 – name out loud (or a whisper if you are in a library) five things that you can see;
  • 4 – touch and name four things;
  • 3 – name three things that you can hear;
  • 2 – name two things that you can smell;
  • 1 – are you aware of the taste in your mouth (and if you have a mint and you like them pop one in);
• Listen to a favourite tune (words or no words).

There are simple exercises that you can build into your day to strengthen your own self-care.

 

If you have 5 minutes

• My all-time favourite – the 5-4-3-2-1:
  • 5 – name out loud (or a whisper if you are in a library) five things that you can see;
  • 4 – touch and name four things;
  • 3 – name three things that you can hear;
  • 2 – name two things that you can smell;
  • 1 – are you aware of the taste in your mouth (and if you have a mint and you like them pop one in);

• Listen to a favourite tune (words or no words).

 

If you have 15 minutes

• Watch a vlogger that makes you smile/laugh;
• If you are alone, (or not) get up, put some music on, and dance and sing;
• Put away the academic books and grab some drawing, colouring, or doodling;
• Listen to an audiobook or podcast;
• Make yourself a hot or cold drink and cloud watch;
• Make yourself a healthy snack and really concentrate on what it tastes like – yummy!

 

If you have an hour

• Ask someone to draw you a bath with some salts and light candles with smelling salts or a shower running hot thena short blast of cold in the end;
• Go for a swim, run, horse riding, dog walk;
• Gather some friends together and share or go out to lunch;
• Go for a quick shop and treat yourself or a friend to something;
• Share stories with your peers and arrange times when you could meet up to talk.

 

 

 

Top tips to remember in general:

• Drink plenty of water (always useful to carry your water bottle to keep hydrated!);
• Eat regular meals (try to eat with loved ones to share a conversation away from working);
• Stick to your timetable and try not to be influenced by   what others are doing (everyone is unique – wouldn’t it be boring if we were all the same!);
• If you are struggling then find someone to share your emotions with (it can be really useful to identify these people beforehand so you know exactly where to go when or if you need them).