Examination Stress

We recognise that many students experience heightened stress levels as examinations approach and in some cases that stress can become very acute, resulting in what many people refer to as panic attacks.

We aim to provide some practical advice and guidance about how you might moderate the effects of stress and deal with potential panic attacks, in addition to offering advice about how to cope if your panic and stress is part of a longer term issue for you.

This information will, no doubt, be familiar to you since we are constantly bombarded by advice about how to improve our lifestyle, our diet, etc. which many of us ignore. Here and now, however, this could be an important tool to help you through this naturally stressful period, so please do not dismiss as something you have heard before. The advice is sound and has been proved to help in many cases.

Am I suffering from stress?

Could be, if you are experiencing symptoms which include 'butterflies' in the stomach, trembling, palpitations or difficulty with sleeping, or if you are irritable, unable to concentrate or cry for no apparent reason.

How to Deal with Stress:

• Eat a sensible diet - try not to survive just on crisps and take-aways. Get some fresh vegetables and fruit as part of your diet.
• Eat regular meals; don't be tempted to skip a meal because you are busy - your energy levels will drop, you will not work efficiently
• In particular don't skip breakfast. If you do you can go without food for over 10 or 12 hours without realising it. No one can operate efficiently on that basis.
• Avoid too much caffeine, e.g. pro-plus, coffee, tea and fizzy drinks. These give you a quick 'high' followed by an energy slump.
• If your energy does slump, have a banana rather than a caffeine drink. This helps to maintain your blood sugar and so helps you to maintain your energy levels.

• Try to establish a routine that allows time for meals, sleep, revising and relaxing. You are allowed to enjoy yourself and it is important to have a break from study.

• Take some exercise, a walk for instance.

• Consider the possibility of visiting the doctor if you feel the stress is too great - some temporary help may be a sensible idea.

How to Deal with a Panic Attack:

I'm going to pass out, I'm having a heart attack, I'm losing control of myself, I'm going mad.

Panic attacks can be a frightening experience, but whilst they are very upsetting they do not cause permanent harm. Fortunately there is advice available on how to deal with such an attack.

How to prepare for exams:

• Don't work all night - get some sleep.
• Allow time for a breakfast before you start, or lunch if it is an afternoon examination.
• Make sure you know when and where the exam will take place.
• Get to the venue in plenty of time to allow you to stay as relaxed as possible.
• Take a drink of water in with you.
• Try not to spend too much time analysing your performance after the examination. This almost inevitably leads to anxiety since we all focus more on what we have done wrong, than what we have done correctly.

LONGER-TERM ANXIETY/STRESS PROBLEMS

We understand that some people, in addition to having to deal with the immediate stresses associated with examinations, feel that they have to cope with these problems to varying degrees throughout their whole period of study at University - not just at specific times.

If you feel this applies to you, please do not think you have to struggle on without help.