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Wellbeing Winnie Instructor for adult, teen and pre teen yoga.
As exams are approaching, we can often get wrapped up in the stress of it all, wanting to achieve good grades and staying up late as we try to cram everything in the night before. Is this a healthy way to go about preparing and navigating exams?
The answer is no, not really.
We need to provide the right support to teens and ourselves (if you’re a teenager reading this, this is for you too). As I’m writing this it takes me back to how I felt when I had exams looming.
Sitting at the dining room table, books, paper, and pens were everywhere. Often reading and re-reading the same information hoping it will sink in, staying up late the night before/ getting up earlier on the day for some last-minute reading hoping it will sink in (wishful thinking).
I remember feeling overwhelmed and finding it hard to concentrate, with the stress and pressure that can often be a lot to handle during exams. There were times when I would feel unsure of how I was going to do, feeling the pressure to do well and succeed, along with feeling anxious and stressed.
Through talking openly about how I felt during this time I’m hoping it reassures you that the way you feel is normal, that you’re not alone in the way you’re feeling, and that there are people around you who can support you during this time.
I wish we knew more about the impact of exams on our mental health when it comes to navigating exams. I wish we were given tools to support us. Other than “this is what you need to prepare for when you come to the exam” or “this may/may not be in the final paper, so we suggest you revise it anyway”(not necessarily in those words, but you get the picture).
It’s hard to know what to revise as you never know what will come up in the final paper.
There is no one way…
We all have our ways of learning new information.
So find a way that works for you, maybe study with a friend or a family member if you find this helps, or you could write notes and have a quiz on different subjects. These are just some suggestions. I’m not saying it will work for you, but feel free to give it a go.
Taking time to revise for upcoming exams is important, however so is, taking a break.
Taking a break from revising can be a big help (although it may not feel like it at the time). After a break, you can return to your notes/ books with a fresh set of eyes.
Looking back, I wish I had found yoga and meditation when I was preparing for exams, as it may have helped my mental health and to get a better night’s sleep (it may not have, but it would’ve been a great tool to try… anything that will help right).
With recent events over the last few years navigating exams hasn’t got any easier with the Covid-19 pandemic, in 2020 leading to lockdowns, homeschooling, and a decline in mental health, along with the pressure to succeed and do well to get into great colleges, sixth form and universities.
Studies have been carried out in schools researching the impact of exams and the effects this can have on the mental health of teens.
Some studies even looked at the effect of Covid 19 and how this has impacted teens taking their exams over the years.
“We looked at over 50 studies across a range of countries and consistently found that adolescents that perceived higher levels of academic pressure were more likely to experience mental health problems such as anxiety and depression or have suicidal thoughts – findings that are unlikely to be a surprise for many young people, teachers, or parents.”
“It’s worth noting that the COVID-19 pandemic has likely exacerbated mental health issues among students, as they have faced disruption to their education and social lives, as well as increased uncertainty and anxiety about their prospects. A separate survey conducted by the mental health charity YoungMinds in 2021 found that 80% of young people in the UK said that the pandemic had made their mental health worse, with exam stress being a significant factor.”
We need to remember that at the end of the day what will be will be. There are chances later down the line to redo some exams, all you can do in the lead-up to this period is take care of your mental and physical well-being as this is what’s important.
So we (as parents/carers) or you as teens must notice these changes in ourselves and those around us so that we can support each other in the upcoming months. We will take a look at the signs of stress, how we can notice when we are becoming stressed, and what we can do about it.
Having a good night’s sleep can help with some of the stress, as it will give our body physical and mental rest, ready for a new day. Sleep is essential in teens, research carried out shows teens need around 8-10 hours of sleep each night.
Sleep is essential for well-being, mental health, and social and emotional development. Sleep supports our attention, memory, and analytical thought, which can be essential in the lead-up to exams supporting us in retaining the information we are reading.
Take a look at this blog on how to make chamomile tea
Before going to bed many of us spend time on our phones/ tablets scrolling through TikTok or other social media platforms, maybe binge-watching a series on Netflix in bed often, maybe falling asleep with the TV on or phones in our hands.
How to support a good night’s sleep:
- Removing the TV and phone scenes an hour before bed can improve sleep.
- Taking a break from revising on the lead-up to going to sleep, can help give us time to relax and take our mind off of things before going to sleep.
- Avoid caffeine and energy drinks (after 2 pm) as this gives the body time to break down caffeine before going to bed.
- Read a book (not a revision book) that you will enjoy. I loved (and still do) enjoy reading books, I find it gives me time away from reality.
- You could practice yoga and meditation before bed, taking time to unwind and prepare your body and mind for a good night’s sleep.
Over the years everyone has found their ways to revise that works for them, so take some time to find what works for you. This is your journey, so if you feel like changing how you revise, feel free to explore what works for you.
I suggest following the teen exam journal pack in the online shop to learn and support you as your navigating exams.
Want to know more about the research mentioned above? See the links below for research carried out
https://www.teenagementalhealth.co.uk/blog