Becky Dawson has over 20 years of experience in education and mental health, and currently works as the National Wellbeing Lead for Twinkl. She spent 16 years in mainstream education in various roles from teacher to Assistant Head. She contributed to the Zinc Venture project aimed at improving mental health for 300 million children globally.
Top 5 tips for getting through exam season
Exam season can feel overwhelming, but there are ways to make it more manageable. It’s not just about how much you revise – it’s also about how you look after yourself. Here are five practical, supportive tips to help you stay grounded and feel more in control during this busy time.
1. Get the basics right
Make sure you are eating well, staying hydrated and getting enough sleep. Any issues in these areas will make it more difficult for you to feel prepared and in a good place for your exams.
2. Who is in your support network?
Identify who you can connect with and speak to if you are struggling and worrying about exams. That might be a teacher you feel comfortable to speak with, or a friend who is also going through exams, or maybe someone else (parent, sports coach, someone from church, mosque or synagogue) who can spend some time listening to your worries. Sometimes we just need to say it out loud to feel a little bit better.
3. Focus on the things you can control
The exams are generally a non-negotiable, you will have to sit them, so what can you control instead? Being prepared with your revision, making sure you take time to do things you enjoy as well, asking for help if you are stuck on some of the learning are all things you can focus on and control.
4. Make time for things you enjoy
It can feel as if the exams are the only important thing in your life in the lead up to them. We can feel pressure to revise in every free moment, but actually it is really important to make time for the things we enjoy, seeing friends, taking part in other activities like sports, music, performing which allows us to connect with others. These things will all ensure you are in the best headspace to revise when you get to it.
5. If you find yourself feeling so overwhelmed you feel you can’t cope
Try a grounding technique like the 5 senses approach. Say out loud – 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste. This gives you an opportunity to focus on something other than all the things that are overwhelming you. You should follow this up by speaking to someone so you can get further support. If you don’t feel able to do that, you can text SHOUT on 85258 who offer 24/7 text support for anyone struggling with their wellbeing.
