Pressure to do well in exams can be overwhelming and affect your mental health. Here’s some advice if it’s all getting a bit too much.

How to beat it

Talk
Having someone to talk to about your work can help. Support from a parent, tutor or other adult can help you talk about your worries and keep things in perspective.

Eat well
During the exam period it is important that you eat well. Always eat breakfast and do not skip lunch. Going into an exam with an empty stomach will affect your concentration. But, avoid a big meal just before your exam as it can make you feel sleepy.

Fruits and proteins are good source of energy
Avoid too many high sugar, high caffeinated drinks
If possible carry a water bottle to the exam hall to rehydrate

Sleep
Good sleep will improve thinking and concentration. You need between 8 and 10 hours sleep a night. Stop studying, using a computer, playing electronic games or watching TV at least half an hour before bed. Cramming all night before an exam is a bad idea.

Exercise
It is a proven that regular exercise reduces stress. Even a brisk walk to school before your exam will help you to feel more relaxed.

Time Out
It’s really important that you take time out to relax. Try to build time off into your revision timetable and take regular breaks to do something you enjoy. Enjoy your time off, but you need to get enough sleep so avoid late nights!

Organise and Prepare
Make sure you have all the things you need for the exam: your stationery, your identity badge, your watch, water bottle etc. Last-minute searching for things can stress your mind further and create panic during the exam. For the hour or so before your exam, take time out to relax. Don’t stress yourself by trying to cram more information to your already worked-up brain! Have a drink, eat a light snack and take some deep breaths.

Forget
Once the exam is over try not to worry about the results or waste time discussing what your friends have written. Go and do something you enjoy and then plan how you can best prepare for your next exam.