COUNSELLING CONNECTIONS

Exam Stresses and How to Manage Them

Exams are upon us. 

This edition deals firstly with exam stresses and lastly recommends a parent resource  “Teen Vaping: An update for Parents” from Drug and Alcohol Research and Training Australia (DARTA). It is on from 6-7:30pm (QLD time) on Monday 14 November. The brochure and further information are at the end of this page.

Why do people experience exam stress?

• Worry they might fail.
• Don't feel prepared.
• Want to do really well.
• Don’t have much time to study.
• Need to get a certain result.
• Don’t think they will do well.
• Find it hard to understand what they’re studying.
• Feel pressure from family to get good marks.
• Feel they need to compete with others.
• Have other things happening in their lives.

What does exam stress look like?

Some signs of stress include:

• Feeling confused.
• Losing touch with friends.
• Feeling moody and low.
• Having trouble making decisions.
• Feeling overwhelmed.
• Lack of motivation to do anything.
• Trouble sleeping or getting out of bed.
• Tense muscles or headaches.
• Having an upset stomach or feeling sick.
• Fidgeting, nail biting, teeth grinding.

It’s never too late to set up good study habits.

Here are some helpful ideas:

• Find a quiet place to study without distractions.
• Set-up your study space. Make sure it’s not too cluttered and has everything you might need.
• Find out as much as you can about the exam so you can prepare.
• Ask your teacher if you’re unsure of what will be tested.
• Learn to make mind maps and use them to collect ideas and thoughts, use bright colours to help remember important links.
• Make a plan of what you want to work on in each study session. Break it down into small tasks and work on one task at a time.
• Take regular short breaks – use this time to have a drink, get something to eat or play with a pet.
• Ask for help - If you’re having trouble with something you’re studying ask a teacher, friend, sibling or parent to help.

"Tips to help while studying" is a poster you can print  for the family fridge door or your study board.

Some tips to help exam day go smoothly.

• Work out what you need to take with you on exam day and organise this the night before.
• Eat a good, light breakfast – this will help with energy and concentration.
• Go to the toilet before the exam starts.
• If you feel yourself getting worried before your exam - spend some time focusing on your breathing.
• When you sit down to do your exam, take time to slow your breathing and relax.
• Read through the exam paper carefully. Underline key words and instructions.
• Work out how long you have for each question or section.
• Aim to have time to reread answers and to make any changes.
• Work on the questions that you find easiest first.

Below is the link to a quick printable pdf "Exam Stress Tips" for your study wall.

"Remember passing an exam is only part of the story. There’s always a second chance or another way to reach your goals"

If you’re feeling stressed about exams, you’re not alone. Talking to someone and finding ways to cope during exam time can help. There's an engaging video about dealing with exam stress. Watch Jack’s Exam Stress Story here.

The material above is sourced from www.reachout.com, an Australian website to promote mental health among Australian youth. It has resources for young people and their parents with advice, skill development and activities.

What Parents Need to Know

This information Zoom session is highly recommended. The full flyer “Teen Vaping" is linked here. Remember it begins at 6pm in Queensland.

Mrs Marijke Keller: mkeller@cns.catholic.edu.au 07 4052 9136

Br Roger: brroger@cns.catholic.edu.au  07 4052 9135