29 Aug 2018

From the Nurse

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


200 Stanmore Road
Stanmore NSW 2048
+61 2 9568 9333


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