Stress Less EXAM Success
Is your child preparing for Exams ?
Do you live in Hampton, Hanworth, Hounslow, Feltham, Teddington, Sunbury or Whitton ?
and is exam stress causing you to struggle with revision and achieving the best results you can .........
Whatever age you are, whatever you are learning, when it comes to exams nearly all of us suffer from some form of anxiety, be it performance anxiety and high standards or just because an exam environment doesn't bring out the best in us.
In society today, focus on exam results has become an obsession, however leading companies will tell you it's not all about your results but how you contribute that really matters. And often there are many alternatives to getting ahead that do not mean you need a piece of paper to become a success.
Anne uses her 20 years experience as a fully qualified psychotherapist and clinical hypnotherapist to help you get confident, LOVE yourself and get results.
Anne has a vast amount of tools and techniques including Psy-Tap, Coaching, NLP, EFT and TFT accumulated over years of training and practice to get you exactly where you want to be and ready to face any text or exam.
Usually one session is all it takes, however Anne will work at your pace and provide you with skills to take away and use for yourself.
10 TOP TIPS to help overcome exam stress
- Take an Epsom Salts Bath. When we are stressed our body uses up our magnesium reserves. Having an epsom salts bath twice a week before bed will help you sleep, un-rattle your nerves, protect against depression and helps regulate blood sugar which can reduce sugar cravings.
- Get a Good Nights Sleep. If you've had your epsom salts bath, put your revision aside for 2 nights a week to get an early night. Evidence shows memory and concentration are improved if you're not sleep deprived. Dr Alapat medical director, Harris Health Sleep Disorders Center, and assistant professor, Baylor College of Medicine, recommendation:
• Get 8-9 hours of sleep nightly (especially before final exams)
• Try to study during periods of optimal brain function (usually around 6-8 p.m.)
• Avoid studying in early afternoons, usually the time of least alertness
• Don’t overuse caffeinated drinks (caffeine remains in one’s system for 6-8 hours)
- Take a Break. Help your brain! Take a 10 minute break approximately every hour (every hour & half max.) You don't have to go far, have a glass of water (see 4.) a healthy snack (see 5.) and if you can get some fresh air, stretch or jump up and down as little as 25 times you will feel more alert and ready to continue. Two hours study a night with a break is plenty.
- Keep Hydrated. Your brain is nearly 75%, water as well being needed by the rest of your body to perform almost every function. So it goes without saying that keeping hydrated is one of the most important things you can do to maintain good heath and get you through this tough time. If you don't like drinking plain water try drinking it hot or adding lemon juice, even sparkling water is better for you than fizzy drinks or juices.
- Eating healthy. 20% of your brain is made of fat, so eating healthy fats like avocados, salmon, coconut oil and nuts and seeds will help keep your neurones firing while your work. And, like the rest of your body, your brain depends on healthy food to function. While protein is the main source of fuel for your brain, vitamins and minerals from fresh veggies are also important, and limiting sugar will stop you feeling tired or wanting to fall asleep during the day. Eating a healthy breakfast on the morning of your exam is also important so fill up on eggs, oats, yogurt or fruit smoothies and a add a handful of nuts for good measure. Having a warm glass of full organic milk before bed will not only help you sleep but add in some of those essential healthy fats.
- Turn off the TV. The TV and screens stimulate your brain when you want it to be winding down for sleep. Read a novel (or something not related to exams) or better still listen to relaxing music or an audio book.
- Exercise. Exercising gets your heart pumping and blood flowing round your body, taking oxygen and nutrients to all your cells, including your brain This encourages your brain to work to it's optimum capacity by causing nerve cells to multiply, strengthening their interconnections and protecting them from damage - all of which will help you learn, memorise and recall information.
- Relax. Find things that you enjoy doing to help you relax between times of study. Take a yoga class or learn collarbone breathing (one of the techniques Anne teaches) both of which will help you regulate and stay calm in times of stress such as revising for important exams.
- Enrol a Study Buddy. Studying with a buddy can take the monotony out of study, this could be a friend from school or a family member. Find ways to get support, take turns in being "the teacher" as teaching someone else what you know will help you refresh and retain the information. If you can't find a buddy walk around and speaking out loud has the same effect as it uses all your senses.
- Do a Power Stand. Its not quite understood why, but standing tall with both hands held up to the sky will give you a feeling of power. (crouching small and curled up has the opposite effect and makes us feel vulnerable) Stand in this position and say I am strong, I am intelligent, I am successful - if you don't feel it to begin with just repeat it until you do. Right before you exam find a place to do this and add I am the best that I can be right now, I know my....(say the subject), I will remember....., I will pass.
For information, 1-2-1 help with FAST powerful techniques to get you through your exams or to discuss any questions you might have.
Please call Anne today on 0770 751 6458