With the exams currently underway, here are some general reminders to help you manage exam stress

• Make a study plan and have goals determining what you want to achieve at each session. Establish a regular routine.
• Take regular breaks and get some fresh air. Exercise helps you feel refreshed and energetic.
• Ensure you ask for help if struggling with a concept or subject. Group study might be useful.
• Stay focused while you study – turn off your phone, TV, emails.
• Use bright coloured highlighters to help you remember important dates/links. Write things down and read aloud.
• Take some time to relax before bedtime. Appreciate the importance of sleep for your brain to recharge and remember what you have learnt.
• Eat well while you study and before exams. Keep a water bottle on your table. Reduce your intake of caffeine, energy drinks and junk food as they can make you feel agitated and interrupt your sleep.
• Steer clear of any exam ‘post mortem’. It is not useful.
• Include your parents in your day – they are trying to be helpful so let them know what would help.

Some good foods to eat to help your memory and give you plenty of energy

• Porridge with fruit and honey, perfect for breakfast or a late evening snack
• Poached/scrambled or boiled eggs with wholegrain toast
• Baked beans/ mushrooms/smoked salmon
• Fruit smoothie
• Muesli made the night before with added strawberries and nuts
• Plain yoghurt with blueberries
• Meat and salad sandwich with avocado, tuna wrap with avocado
• Salmon with sweet potato and asparagus, chicken curry with turmeric, spinach and broccoli on brown rice.
• Snack on nuts especially walnuts, cashews and almonds/fruit especially apples, pears and bananas/vegie crisps/ popcorn/ pumpkin seeds, healthy muesli bars.
• Avoid heavy pasta dishes between morning and afternoon exams as they can feel heavy on your tummy and make you feel sleepy.
• Drink plenty of WATER during the day and warm milky drinks at night to relax you.

Best of luck!

Margaret Bates 
School Nurse