Crush GCSEs or A-Levels Exam Stress: 10 Game-Changing Tips Every Teen Needs to Know!
Feeling a bit jittery and worried before exams liked GCSEs and A-Levels (even your mock exams) is totally normal, but for some folks, those nerves can really mess with their ability to study, remember stuff, and perform during the exam.
Here at HeadFirst Hypnotherapy, I’ve gathered up some top-notch tips to help you squeeze the most out of your brainpower and make all that GCSE and A-Level studying count! 🧠
Tip 1 – Focus on the Good Stuff
Try jotting down a couple of good things that have happened each day. 📝
There are some super cool gratitude and journaling apps out there to lend a hand. But you can also as easily just buy a blank notebook.
When you do this little trick, your brain pumps out Serotonin, the feel-good hormone. The good news is, that It also helps you learn quicker, remember stuff better, and recall it faster later on.
So, when you're hitting the books, revising or taking the exams / test, Serotonin's your buddy!
Tip 2 – Aim for Your Best, Not Perfect
There's a ton of pressure to ace those GCSEs or A-Levels and snag top grades, and a big chunk of that pressure comes from ourselves.
Instead of aiming for perfection, go for realistic goals. 🎯
Seriously, putting too much pressure on yourself to be flawless can actually backfire.
When you focus on doing your best instead of aiming for perfection, you're giving yourself room to breathe and learn from mistakes.
Plus, here's the cool part: aiming for realistic goals actually has some serious brain benefits.
When you're less stressed, worried and anxious about being perfect, your brain releases less Cortisol, which is like the ultimate stress hormone. When Cortisol levels are lower, your brain can function better, making it easier to concentrate, remember information, and perform well in exams.
So, cut yourself some slack, set realistic goals, and watch your brain power soar!
Tip 3 – Get Out and Move!
Daily exercise / getting your moving, isn't just great for your body; it's a total game-changer for your mental health too, by boosting your mood.
Here's the scoop, when you exercise, your brain releases that awesome chemical called Serotonin. It lifts your mood and helps you feel more relaxed and ready to take on whatever challenges come your way. 💪
And get this: you don't have to go all out with intense workouts to reap the benefits. Just 20 minutes of something gentle, like taking a brisk walk around your neighborhood or doing some yoga in your room, can work wonders.
Not only does exercise give your body a break from all that studying, but it also gives your brain a chance to recharge and reset.
So next time you're feeling a bit overwhelmed by exam prep / revision, lace up those sneakers and get moving—it's a win-win for your body and your brain! 🙌
Tip 4 – Eat Right and Hydrate
Like exercise, eating well and staying hydrated are crucial for both your physical and mental health. 🍽️
Your brain thrives on good quality food and you might want to ditch loads of sugar (unless you medically need it), as this can lead to spikes and crashes, which can affect your energy levels.
And good fats, like the ones in oily fish and nuts, help your brain produce more Serotonin.
Don't forget to drink up too—proper hydration keeps your brain firing on all cylinders, to get the most out of your revision.
Tip 5 – Snooze Like a Champ
Getting a solid night's sleep is key to feeling your best. It's not just about resting your body; it's also about giving your mind the TLC it needs to shine. 🛌
Did you know that when you don't get enough sleep, your body pumps out more Cortisol, which, I repeat, is like the ultimate stress hormone? But here's the kicker: too much Cortisol messes with your memory, making it harder to remember stuff you've revised/ studied.
Plus, it zaps your focus, making it tough to concentrate. And to top it off, high Cortisol levels crank up your stress and anxiety, creating a never-ending cycle of sleep struggles and exam stress.
So, next time you're tempted to binge-watch one more episode, think again. A bit of extra shut-eye could make all the difference tomorrow.
Tip 6 – Cut the Distractions
Sure, we like to think we're masters of multitasking and while it might seem like our brains are capable of multitasking, they're actually not so great at it. Our brains can only truly focus on one task at a time.
If you're juggling too many things at once, it's time to stop the multitasking madness! Seriously, switching between tasks can zap your energy and eat up your valuable study time.
So, if you're serious about acing those exams or just getting through your revision efficiently, it's time to kick distractions to the curb. 🚫
That means saying "buh-bye" to your phone (at least temporarily), muting those notification dings, closing your door for some quiet time, and maybe even slapping up a "do not disturb" sign for good measure!
Tip 7 – Be Ready
You're sitting in the exam room, totally calm and confident, because you know you've put in the work to prepare yourself for success.
That feeling? Priceless. And the secret sauce to achieving it? You guessed it—hard work.
There's no substitute for putting in the hours and giving it your all when it comes to exam prep and revision.
Here's the scoop: there's no one-size-fits-all study method. Some love group quizzes, while others prefer solo sessions. Experiment to find what clicks for you—whether it's colorful notes or study playlists.
The key is feeling confident in your prep. So, dive in, find your groove, and rock those exams like a pro.
Don’t procrastinate, just do. Small manageable chunks makes achieving that goal much less scary / overwhelming and makes it so much easier to do. You've got this!
Tip 8 – Stick to a Routine
You know that feeling when everything just clicks into place? That's what a familiar routine does for your brain—it's like a comforting hug in the midst of exam chaos.
Having a study routine that you can seamlessly transition into your GCSE or A-Level exams works wonders. It's like bringing a piece of home with you, calming those pre-exam jitters and helping you focus on what matters.
Whether it's arranging your pens just so or a quick pre-exam ritual, listening to your favourite song or eating your favourite food… find what works for you.
Because when your brain recognises those familiar cues, it's like saying, "Hey, we've got this. Let's do this exam thing together!"
Tip 9 – Visualise your Triumph
Believe it or not, our brains take cues from what we imagine. So, if we visualise ourselves walking into the exam cool, collected, and ready to crush it, our brain gets the memo.
On the flip side, if we envision a total meltdown, our brain kicks into fight-or-flight mode - Anxiety 🎬
So, let’s ditch the stress and focus on visualising success instead. It’s like giving your brain a roadmap to follow, showing it exactly what you want to achieve.
Give it a try—it’s like planting a seed of confidence in your mind, guiding you towards exam victory!
Tip 10 – Just Breathe……
Ever notice how your breathing can totally change how you feel? It's like a secret language between your brain and your body. How we breathe tells our brain what's up.
When you take shallow breaths, it's like your brain hits the panic button, gearing up for a fight or flight situation.
But when you take slow, deep breaths, it's like your brain hits the chill button, triggering a relaxation response that helps you stay calm and focused.
One awesome technique you can try is called ‘Box Breathing. It's super simple: just breathe in for a count of four, hold for four, breathe out for four, and hold for four again. Repeat a few times and feel the stress melt away.
Give it a shot next time you're feeling overwhelmed before an exam. Your brain will thank you for the calm vibes!
How can Solution Focused Hypnotherapy Help?
If you’re teen is grappling with exam stress, you're not alone. It's a common struggle among students, but there's a solution that could make a world of difference: Solution Focused Hypnotherapy.
Imagine your teen feeling calm, focused, and confident as they approach their exams. That's the power of Solution Focused Hypnotherapy. By tapping into the subconscious mind, this innovative therapy helps to alleviate stress and enhance mental clarity.
During sessions, I guide them into a state of deep relaxation, where they can access their inner resources and cultivate positive thinking patterns.
Through tailored techniques, I empower them to develop effective coping mechanisms, ensuring they're equipped to handle exam pressure with ease.
Not only does Solution Focused Hypnotherapy reduce anxiety, but it also boosts memory retention and performance, leading to better exam outcomes.
Give your teen the gift of success and peace of mind. Reach out to me today to learn more about how Solution Focused Hypnotherapy can transform your teens exam experience.
If you’re heading into GCSE (even your mocks) or A-Levels and exam stress / worry is still getting you down, it might be time to get your parent/s to have a chat with me, to see if I can offer you that super support you are looking for!
Have you observed your teenager feeling overwhelmed or having excessive worries? Do they find it challenging to control their emotions or handle day-to-day activities confidently? Exam stress, driving test worries or just difficulty making that transition into adulthood or even worrying about the future?
If your child is dealing with anxiety, stress, or low confidence, it could be impacting their true potential. Despite being capable, they might struggle to tap into that confidence and self-belief needed to shine in crucial moments.
Maybe they get nervous under pressure, feel frustrated when faced with challenges, lose their temper, get angry/upset or possess talent that needs an extra push to elevate their mindset.
Hi, I’m Andy…
I’m a fully qualified, caring, upbeat and inclusive Clinical Solution Focused Hypnotherapist and Psychotherapist.
I’m committed to improving the mental health and wellbeing of teenagers/ young people (15 years +), helping them to feel better and cope better.
I offer a lifeline to parents navigating the complexities of supporting their teen’s mental health, especially in today's digital age.
Amidst the smartphone era and heightened academic demands, pandemics, young people grapple with unprecedented challenges, leading to a concerning surge in anxiety and depression
The constant connectivity and social media exposure can foster an environment where comparison flourishes, self-esteem falters and the pressures to conform escalate.
My approach is based on the latest evidence-based research from neuroscience and incorporates the very best elements of Solution Focused Brief Therapy (SFBT), Cognitive Behavioural Therapy (CBT) and Neuro-Linguistic Programming (NLP) with Hypnotherapy.
I only see 15-17 year olds in-person.
I am fully insured, enhanced DBS checked and a member of the National Council for Hypnotherapy, Complementary & Natural Healthcare Council and Association for Solution Focused Hypnotherapists.
Hypnotherapy sessions can be done in my garden therapy room in Upper Heyford, Oxfordshire (Near Bicester). Ideally situated, it also serves individuals in Berkshire, Buckinghamshire, Bedfordshire, Northamptonshire and Warwickshire.
There is off street parking on my drive and I live opposite a restaurant/bar, so there is somewhere where parents can go whilst their teen is in session.