EXAM STRESS AND ANXIETY
Many
teens start to worry and feel the pressure as exam time approaches.
Too
much stress can lead to panic, which in turn can lead to problems with
concentration and recall.
So,
looking for ways to keep our teens calm and relaxed will in turn help to
improve recall, and hopefully exam performance!
EMOTIONAL
STRESS RELEASE
How to do the Emotional Stress Relief
technique
- Choose a quiet place where you will
not be disturbed and where you can sit or lie down comfortably for ten or
fifteen minutes.
- Close your eyes and put the
fingertips of your index and middle finger of each hand on the bumps on your
forehead (as shown in the picture below).
- Hold your fingertips there gently
using a very light pressure and start to think about what is stressing you.
- Go over every aspect of the stressful
situation in your mind and keep repeating the thoughts, really focusing on
them as fully as you can.
- Keep doing this until you find that
it is difficult to think about the situation anymore.
- You may be able to feel pulses under
your fingertips. If so, keep holding the Emotional Stress Relief points until
the pulses in each bump are beating together.
- When you feel that the situation you
are thinking about no longer holds its original negative charge, open your eyes
and focus again on that situation.
- Get in touch with how you feel now
and notice any changes in the way you feel both mentally and physically.
Although
it may seem pointless to many, learning a simple, calming, breathing
technique can pay huge dividends.
Breathing in
for a count of 4 then out, slowly, for a count of 8 sends calming messages to
the brain. Practicing this technique every day will help to promote
feelings of calm and help them to relax when sat in front of that exam paper.
Cross Crawl
– a fantastic exercise to stimulate the brain. It will help you reach your true
potential. Marching on the spot can improve your brain power, your
concentration, your memory, vitalize lymph flow and so much more.
In
addition, try and avoid having too much caffeine during this time.
It can be tempting to opt for caffeine rich “Energy” drinks to keep awake, but
caffeine actually increases the production of stress hormones, so is likely to
make them feel more nervous!
Bach Rescue remedy
and Bush Emergency or Calm and Clear
a great addition for dealing with emotional stress and negative thoughts.
FOR CONCENTRATION AND FOCUS
Energy
demands from the brain are huge, so it is important to ensure (as far as
possible) that the teen is eating properly - so that the brain has
access to the fuel it needs to work well. Breakfast really is
vital, as is a proper lunch and healthy snacks. Staying hydrated, with plenty
of water, is also thought to be helpful here.
Our
brain needs the omega 3 fatty acids
provided by oily fish to perform properly and supplementing these oils has been
shown to improve concentration, focus and memory. There is some evidence
that these oils may also help to keep us feeling calmer and more logical.
A
combination of B Vitamins and specific good bacteria could also be
helpful.
B
vitamins help to support energy production: during exam time the brain is using
a great deal of energy, so we need to ensure it is getting as much fuel as
possible.
Vitamin
B5 specifically is helpful in supporting mental
performance and focus.
B
vitamins could be particularly helpful if taken alongside specific good
bacteria – I love Super 8’s,
high strength and great mix of bacteria strains - There is a vast
amount of research showing that our gut flora has a massive impact on our brain
function, this mix of bacteria have the most consistent research behind them =
both for supporting brain function and memory, and for helping to reduce
anxiety.
3 more important steps for
brain function
·
Rest, Relaxation, Fun timeout
·
Fresh air/ Exercise
·
Sleep
