Lindsay Ross, MSW RSW
The return to school following winter break can bring up a mixture of emotions. The excitement of the holidays, sleeping in and homework free days are now in the past and the anticipation of the next few months of school is looming in the imminent future. For some children, it is a return to the familiar classroom, teachers and academic structure. To others, more specifically high school students, the end of winter break means the beginning of the dreaded exam period. To many of these high school students the exams can trigger feelings of stress, anxiety, worry and even panic.
To be honest, a little anxiety and stress can actually be beneficial. It’s what helps a student stay on track with their studies, recognize when to ask for help and keep the adrenaline going on the day of the exam to keep them alert and focused. It’s when these feelings become so overwhelming that a student’s ability to function and retain information is compromised. This is when it is time to take a step back and look at some strategies that can help lower the emotional intensity.
Here are some strategies that can be useful for bringing the stress levels down (also good everyday life strategies too!):
Learning how to slow down and focus on your breathing is a strategy that has been proven to bring on more relaxation and reduction of anxiety. It is based on the observation that when people are more anxious, they are more likely to breathe more shallowly which can lead to an imbalance of oxygen and carbon dioxide in the body. Controlled breathing requires a lot practice! Once you feel more comfortable with the breathing exercise it will be helpful to use it both before and during stressful situations (for example, when studying or writing an exam).
Make sure you are in a comfortable position either sitting or lying down. It doesn’t matter whether your eyes are open or closed. Do what feels right for you. Breathe in for a slow count of 4, hold for a moment (usually a count of two) then slowly exhale for a slow count of 4. Hold again for a moment (usually for a count of two). It doesn’t matter whether you breathe through your mouth or nose. Whatever feels most comfortable for you. Make sure you practice this exercise for at least 4 minutes.
Asking for Help
If you find that you are struggling keeping up with the course material it is important to be proactive before it becomes too overwhelming. Be honest with you teachers. I would like to think that most are available to help you to organize how to best study for your exam, offer advice on where to get help or even give you some extra time to write the exam. Join a study group. Being around your peers not only allows you to pool together your knowledge but can also help keep you motivated. Accessing tutors can also be a big help. Teachers on Call is a business specifically available to help you to succeed.
There is only so much studying an individual can do before they become mentally exhausted. Once this happens, it becomes difficult to stay focused and retain knowledge. To be at your most productive it is imperative that you give yourself permission to take breaks. At least once an hour you should take some time to go for a walk, watch some television, listen to music, read, call a friend or practice your breathing exercises. What relaxes you? What will take your mind off of your work for even 10 minutes to help you to rejuvenate?
It is known that in order to maintain a healthy lifestyle, it is important to get enough sleep every night. Getting an adequate amount of sleep will have a positive impact on learning and memory. It is recommended that teenagers ages 12-18 should sleep between 8.5-10 hours/night.
What has worked in the past?
It is important to ask yourself “what has worked for me in the past when I have felt anxious or stressed”? Whether it’s getting ready for your ice hockey playoffs, going for your driver’s test or taking part in a job interview you have experience stressful events in your life before. How did you cope with these feelings? What did you do to help ease some of your anxiety? What worked and what didn’t work? These are important questions to ask yourself. If it’s worked in the past, it is likely to help you in the future.
Lindsay Ross is a clinical social worker working in private practice in Toronto, Ontario. For more information on her services, please feel free to contact her at (647) 501-7220 or at firstname.lastname@example.org