Feeling stressed from exams is normal and can affect anyone, whether your at school, college or university.
Exam stress can be managed by:
Young people who experience stress may:
Having someone to talk to can help. Speak to friends, family and teachers/tutors if you need support.
Although your exams are important, so is your mental health.
If stress is not managed, it can lead to more serious conditions such as anxiety, panic attacks, sleep problems, self-harm and suicidal feelings.
Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.
Everyone has feelings of anxiety at some point in their life – for example, you may feel worried and anxious about sitting an exam.
During times like these, feeling anxious can be perfectly normal.
But some people find it hard to control their worries. Their feelings of anxiety are more constant and can often affect their daily lives.
The Mental Health Charity, Mind, offer advice and support on anxiety HERE.
A panic attack is a feeling of sudden and intense anxiety along with physical symtoms such as shaking, feeling disorientated, nausea, rapid, irregular heartbeats, breathlessness and sweating.
Breathing exercise for panic attacks:
If you're breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:
Ways to prevent panic attacks:
"You need to try to work out what particular stress you might be under that could make your symptoms worse," says Professor Salkovskis. "It's important not to restrict your movements and daily activities."
The Mental Health Chairty, Mind, provide advice and support on panic attacks HERE.
Stress from exams can cause you to have problems sleeping. This may be because you're worrying abbout revision and exams or because you're up at night revising.
There's a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health.
You may find a sleep problem can lead you to:
Make sure you stick to your revision timetable and don't revise too late at night.
You may find a relaxation routine can help you prepare for sleep. There are several things you can try:
The Mental Healthy Chairty, Mind, provide advice and support on probelms sleeping HERE.
What is self-harm?
Self-harm is when you hurt yourself as a way of dealing with very difficult feelings, painful memories or overwhelming situations and experiences. Some people have described self-harm as a way to:
After self-harming you may feel a short-term sense of release, but the cause of your distress is unlikely to have gone away. Self-harm can also bring up very difficult emotions and could make you feel worse.
Even though there are always reasons underneath someone hurting themselves, it is important to know that self-harm does carry risks. Once you have started to depend on self-harm, it can take a long time to stop.
Ways of self-harming can include:
If you self-harm, it is important that you know how to look after your injuries and that you have access to the first aid equipment you need. Lifesigns has information on first aid for self-injury and self-harm.
If you’re concerned about an injury or not sure how to look after it, go and see your GP.
The Mental Health Chairty, Mind, provide advice and support on self-harm HERE.
More advice on mental health can found HERE.