Counsellor's Corner

Managing School Anxiety and Stress: A Guide for Students and Parents

As we approach the end of the school year, it is common for students to experience a touch of anxiety as they prepare for end-of-term exams and assessments. During this time, it is crucial to prioritise well-being to reduce stress, anxiety, and feelings of being overwhelmed.

First and foremost, it is really important to remember that feeling nervous is entirely normal. Throughout the year, we have absorbed a wealth of knowledge and skills, and the thought of recalling content, starting assignments, ensuring enough sleep, nourishing our body, nurturing social connections, and sticking to routines can absolutely be overwhelming.

Here are some key points to help you navigate this time if it is feeling like a challenge, especially if you are feeling overwhelmed and in need of extra support:

You Are Not Alone: Here at St George’s, your wellbeing is a top priority. If you ever find yourself struggling to understand the material, staying focused, or relaxing, please know that these are common signs of feeling overwhelmed. We are here to help, and no concern is too small. Reach out to a teacher or Head of Year who can guide you to the right support, whether it is related to academics, well-being, or both. Support is readily available for you.

Your Head of Year is available for a chat, and you are welcome to direct message them if you feel the need for academic support. Secondly, as your School Counsellor, I am here to support your emotional well-being at school. Booking with me is super simple - start by having a chat with your Head of Year, and they will get in touch with me to get the ball rolling.

Some Extra Support: Have you discussed options with your teachers or Head of Year to help boost your confidence in your learning? If not, now is a great time - options such as homework clubs and study sessions can provide an extra boost in grasping anything you might still be a little unsure about.

Self-Care: Self-care is like your personal superhero cape for mental and emotional well-being. Taking time for self-care helps you feel better, stay focused, and bounce back from stress. Remember to give yourself a break, practice positive thinking, and take care of your mind and body. It is your secret weapon for thriving in school and maintaining good health.

Now, for some practical self-care tips:

• Get Plenty of Sleep: Ensure you get 7-9 hours of restful sleep each night to boost your brainpower and focus. If your phone is in arms reach, put it away - the light just simply is not good for us, not when we are trying to go to sleep! Struggling to fall asleep? Download some brown or white noise which can be super helpful. There is also a great podcast called ‘Get Sleepy’ which has a range of bedtime stories that are interesting enough to listen, but boring enough to fall asleep to - trust me, give it a go, and thank me later!
• Nourish your body: Fuel your body with a balanced diet full of fruits, vegetables, and whole grains to provide the energy you need for studying and staying alert. Food is fuel! Remember to eat and stay hydrated!
• Take Short Breaks: During study sessions, take short breaks to relax and recharge. Step outside, stretch, or enjoy a fun activity for a few minutes. 
• Step outside: Embrace your backyard - step outside to melt away stress and declutter your thoughts. Just a quick stroll can work wonders! Pop on a podcast or create your own ‘de-stress playlist’ to keep the vibes flowing during times where you might be feeling a little off.
• Get it out: Getting your thoughts, feelings or worries out on paper can be a really helpful tool. Consider writing things in your notes on your phone or popping them in a journal - the art of getting these emotions physically on paper and viewing them separately can be hugely impactful.

Remember, self-care is essential during busy school and exam periods. You are not alone, you have absolutely got this, and we are in your corner here to support you every step of the way.

Activity: Circle of control for anxiety and school stress

The 'Circle of Control' is a tool that helps you focus on what you can and cannot control in your life. 

Imagine drawing a circle on a piece of paper and dividing the page into two parts. In the middle of the circle, list things you have control over, like your study habits, attitude, and self-care. Outside of this circle, list things you can't control, such as the weather or the questions on an exam or test. By concentrating on the middle of the circle and taking action there, it can help us to manage our nerves and worries more effectively, by focusing on what is within our control. 

Have a go at doing your own version of the circle of control! 

Here is an example below:

Mrs Ebony Kriedemann

School Counsellor