Students learn how to reduce stress for exam success

The Leaving Cert exams may be seven months away, but try telling that to the students who are already being bombarded with reminders of how quickly the time will fly and how important it is to get good results.

These two statements are true, of course, but for some exam students the pressure of studying and getting the required amount of points for college can be too much, and many fall prey to feelings of anxiety and stress which in turn affect their performance.

Psychologist Peadar Maxwell believes that exam stress should be tackled at this early stage before it becomes too much of an issue and last month he got involved in a stress-management programme with students and teachers at the Loreto secondary school in Wexford.

“I have noticed stress responses particular to exam-year students and that’s how I became involved in spreading the word about trying to help them recognise the signs and symptoms, and learn how to prevent the build-up of stress or to reduce it in their lives,” he says.

“Some students feel tired even when they have slept relatively well; others report being moody, and being sarcastic with family members or friends.

“But other, more serious, cases can include getting more run-down than usual, crying for no apparent reason and feeling completely overwhelmed by school work. Young people need help, not just in dealing with acute stress, but also with enhancing their general coping skills, which can be used in college, at interviews, at work, and in their adult relationships.”

Maxwell told Leaving Cert students in Wexford that a certain level of stress is motivating but when it causes changes to mood, appetite or sleep patterns, they need to take action.

During the stress-management day, he taught them how to recognise negative stress and make changes before it gets out of hand.

“Noticing change is important,” he says. “Have eating or sleeping habits drastically changed? Is the student not joining the family for meals, getting angry more easily, sleeping in, staying up late or looking for reasons to avoid school?

“These are some signs of stress, and managing it should be seen as a way to live. Instead of suddenly doing things differently, it’s about making small changes for the better.

“This could be coming up with a study plan that includes all subjects and leaves room for breaks and exercise. It might mean replacing a cup of coffee or tea with water, or having some healthy snacks available.

“Also, a major part of managing stress is to get enough quality sleep: this is not a luxury, it’s a necessity. And it’s important to hold on to at least one sport or physical activity or to take up occasional walking to rest the brain and use the whole body; this is a great stress reducer.”

Maxwell says many of the students spoke to him about the pressure to be socially active during exam years, particularly as some will have friends who have already finished secondary school.

“Unfair social pressure can be placed on exam-year students, and friends need to remember that they had or will have to do their own exams so should recognise that the student may not always be available during the year,” he says.

“It doesn’t mean locking yourself away, just striking a balance between study, family, fun and friendships for a very critical year in every young person’s life.”

Relax, physically and mentally

Catriona Foley is the guidance counsellor at Loreto. Along with the psychological advice, she and her team ensured the students had time to relax, physically and mentally, during the day that aimed to teach vital coping skills to help them get through the year ahead.

“Many young people have stress in their lives but students in exam years tend to exhibit higher levels,” she says.

“In Loreto Wexford we provide a holistic education and endeavour to enable students to perform better by teaching them the importance of managing stress as a life skill.

“Our student care co-ordination team developed the concept of a stress-management day in 2012 in order to provide students with practical examples of how to deal with stress during their Leaving Certificate year and beyond.

“As well as the stress-management talk from Maxwell, they take part in five workshops throughout the day: art therapy, mindfulness, dance fitness, Brazilian drumming and yoga.

“We believe it is a very successful initiative and each year have received very positive feedback,” says Foley.

Of course the students enjoy taking time out from their studies but they also feel the methods of relaxation they learned will be useful when exam time rolls around.

“I found the day really enjoyable and beneficial,” says student Megan Corcoran. “It’s really great that the school gives us the opportunity to come in and de-stress while having fun with our friends and learning new ways to keep our stress at bay.”

Classmate Naoise Brennan agrees: “It was a really positive day,” she says. “I think our whole year group took a lot from it.”

But while having a day out to learn how to cope with stress is a wonderful way to focus the students’ minds for the task ahead, will they not need extra help to unwind when the big event is on the near horizon?

Foley says the girls will put their newfound skills to use in the coming months and the need for stress management will be revisited at several points throughout the school year.

“All students exhibit a level of stress going into exams but as a result of the stress-management day and other positive and similar interventions by staff throughout the year we believe they are better able to deal with it,” she says.