A message from Mr Clough
Add in message from Mr Clough
Introduction
On this site you will find a variety of videos, resources and links which will support you to prepare for and manage the cycle assessment periods and also the GCSE examinations. Your teachers have provided you with your knowledge organisers, subject specific links on the Revision Hub and other materialsto help you prepare for your exams.
We know that preparation is key to success.
Your wellbeing is very important to us and know it plays a huge part in your daily life.
Your mind can be your best friend or your worst enemy. It can make life wonderful for you or it can make it miserable.
The wonderful thing is that you can shape this remarkable instrument. You can literally change your mind!
What happens when you feel nervous about an exam?
You might:
get butterflies in your stomach
your heart speeds up
you become hot
clammy hands
weak at the knees
There are many more symptoms.
We want you to observe these symptoms but try not to take too much notice of them. On this page you will find some strategies that you might like, dislike, that work, that don't work for you. Please factor into your day time to observe and do what you need to do to look after yourself.
We believe in you!
We know that preparation is key to success.
John Milton 1667
Top tips for managing stress and preventing burnout
Charlie Waller
Calming strategies
Breathing techniques - breath in through your nose and out through your mouth. You can count to 7 as you breath in and 11 when you breath out. This helps you to focus on your breathing and reduce your heart rate. It may also help to identify where you feel the breathing most clearly, using this as your anchor point.
Finger breathing - The index finger traces up one finger of the other hand on the in-breath and down the other side of that finger on the out-breath.
Grounding technique (Feet On Floor Back On Chair - FOFBOC)
If you like to fidget with something, blu tack can be a good method to avoid distraction to others.
Exercise or movement
Write down your worries
Positive self-talk - you may notice the negative thoughts which are making you feel unsettled. Replace these thoughts with positive self-talk - I can do this... I am good enough... I can only do my best and this is good enough
Connect with others - a good support network can ease your worries
Write a letter to yourself - a letter which includes advice which you think may be useful to you in your future life. This should show kindness and compassion.
Breathing meditation
Short breathing space Extended breathing space
How to manage the Psychological Mind
This audio explains the diagram below which is a summary of how the psychological mind works.
The bus stop analogy
This audio explains the bus stop analogy and can be a useful tool in recognising and managing thoughts.
Local and National support
Some additional advice
Healthy eating examples
Breakfast
Wholegrain cereal with milk and glass of orange juice
Wholemeal bread toasted with chopped banana and glass of milk
Lunch or Tea
Bowl of vegetable soup and wholemeal bread with an apple and yoghurt
Chicken / tuna salad wrap and pure fruit smoothie
Baked beans on whole-grain toast
Baked potato topped with tinned tuna, baked beans or grated cheese
Scrambled egg on toast with grilled tomato
Dinner
Chicken or beef stir fry with noodles
Egg omelette with cheese and baked potato
Pasta with tinned tuna topped with cheese
TOP TIP! Frozen vegetables are packed with nutrients and are great when you are pressed for time.
Snacks
Opt for healthy snacks such as fresh fruit, popcorn, fruit scones, dried fruit, yoghurt or nuts to keep you going throughout the day. These are better choices than cakes, biscuits, chocolate and sweets that are high in refined sugars that give you a 'sugar rush' after eating them but leave you feeling flat and in a bit of a slump shortly afterwards. If you are taking a long exam and are worried about concentration levels falling, take a healthy snack with you to eat before the exam.
Aim for 1.5-2L of fluid per day
Dehydration can make you feel lethargic, irritable and tired. Worst of all, it affects your concentration which may make it more difficult to study and perform to your best. Keep a glass of fluid (fruit juice, herbal teas, water) within easy reach while studying at home.
Try to reduce your intake of drinks that contain caffeine, such as tea, coffee and some fizzy juice as they can act as mild diuretics. This causes the body to lose fluid and increase the need to use the toilet, which is not ideal during an exam!
Exercise
Exercise benefits every part of the body, including the mind. Exercise improves brain health and learning. It can help people sleep better. When you exercise, your body makes chemicals that help you feel good. Exercise lowers your chances of depression and decreases feelings of anxiety. Plus, exercise can give you a real sense of accomplishment and pride at having achieved a goal.
Sleep hygiene
Tips for teenagers
Budgeting eight hours of sleep into your daily schedule and keeping that same schedule on both weekdays and weekends.
Creating a consistent pre-bed routine to help with relaxation and falling asleep fast.
Avoiding caffeine, especially in the afternoon and evening.
Putting away electronic devices for at least a half-hour before bed and keeping them on silent mode to avoid checking them during the night.
Keeping your bedroom cool, dark, and quiet.
Being kind to yourself
Being kind to yourself is something which a lot of people struggle to be. We are good at being kind and caring towards other but not ourselves. If this is something which you can relate to then watch the video below.