Penstripe Student Planner Catalogue 24-25 - Flipbook - Page 95
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Stress - how to handle it
Exam stress
Coping strategies
you are growing and your body is changing
Listen to music it has been proved to change your mood
to cheer you up or calm you down.
you need plenty of sleep.
use it to energise or rela ,
Healthy food helps reduce an iety and stress. void sugary snacks if you are stressed
the sugar makes things worse as it triggers a high in the body followed by a low.
affeine has the same impact.
Pets if you have a pet then stroke it regularly this has been proved to reduce stress.
f you haven t, then a cuddly toy, furry cushion or blanket is a good substitute.
Computer games playing some computer games S OO FO YOU in fact there is
evidence that those who regularly play computer games are more rela ed, U avoid
violent games that trigger negative emotions try Minecraft in creative mode.
Stress toys s uish and s uee e
to fiddle with.
it can help you rela if you have something
Exercise find something you en oy and do it as often as possible.
ealthy ody
ealthy Mind
Go outside natural light is less stressful than man made light. n the evenings
consider using candlelight as this is more rela ing than electric light.
Keep warm when you are cold you tense your body and this creates stress
being warm and cosy is rela ing.
Be creative colouring in can be very calming. here are loads of mindfulness colouring
books available. Or you could draw, write, build find an activity away from a screen.
Write it down keeping a diary or ournal of life s events and your thoughts and emotions
related to these has been proven to reduce stress. t helps you to understand what is
bothering you and gain a different perspective. t takes the worry out of your head
which reduces the feelings of an iety.
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Be grateful get into the habit of listing five positive things about every day and two
things that you found challenging. his helps you focus more on the positive whilst
accepting that life is not perfect.
Breathe yes it sounds obvious owever, most of the time you will not be breathing
deeply and this is essential to helping your body rela . ake a deep, cleansing breath,
e panding your belly and keeping your shoulders rela ed, and hold it in for the count
of si . E hale, and repeat twice more.
Laugh out loud laughter releases tension and brings positive physiological changes.
You could play a game with friends, watch silly You ube videos or a movie. Even if you
are feeling low try a fake laugh the body can t tell the difference so the benefits are the
same. You ll still achieve positive effects, and it may lead to real smiles and laughter.
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How we think
E ams are important but they re not the only way to a successful future. ots of people
achieve success in life without doing well in school e ams. eep things in perspective
tests can be retaken, career paths can change.
Search for ay Shetty on You ube he has some inspirational messages
video on t let anyone rush you with their timelines .
such as his
Stress can be triggered by certain events in your life. t is normal to get upset and worried
about things.
Exams
hey are part of school life, but the way you think about them and deal with them can
have a huge impact upon your sense of well being.
E am stress can start when you feel you can t cope with revision, or feel pressure from
your school or family to do well. You might worry you re going to fail or you won t get the
grades you need for the course or ob you want. his worry can cause you to feel unwell,
both physically and emotionally.
Music
You can make a huge difference to your e am e perience if you use music to aid your
study. evision is not ust about study you also need to plan in breaks in order to re
energise or rela . Sleep is also essential being able to drift off with a calm
mind will improve your ability to function on the day of the e am.
For study search You ube for:
Classical Music for Brain Power - Mozart Effect
Study Music for Concentration
Your body reacts and responds to the beat, tempo, rhythm and pace of music
your breathing changes and your pulse rate can slow down or speed up.
f you want to relax try searching You ube for:
Healing Chinese ZEN music of Anxiety and Stress | To pacify the body and Mind
Happiness Frequency -Serotonin Release Music with Binaural Beats, Relaxing
Music for Happiness
evision is e hausting you will need regular breaks to refuel both nutritionally
and mentally. Now is the time to use music toenergise search for:
Mood booster! Cheerful and upbeat music to lift your spirit
Music is probably the most readily available therapeutic resource available to you
so what is stopping you reate your own playlist and achieve your goals
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Practical tips to reduce stress
Get lots of rest
