EXAM AND EPA STRESS: ADDITIONAL TACTICS TO STAY CALM AND FOCUSED 

Year 11 and Year 13 students often feel the pressure of exams building in the weeks and days leading up to GCSEs or A-Levels. If this is you, the first thing to bear in mind is that this is entirely normal. And remember, soon, the exam season will be over and behind you.

Meanwhile, at any time of year, apprentices facing an End Point Assessment (EPA) can find this milestone challenging. There is pressure to perform well, and if they don’t already have a post-apprenticeship job offer, this can exacerbate the situation.

These kinds of pressure can feel overwhelming.  To face the challenges with confidence and clarity, it’s crucial to spend time practising some stress management techniques. Getting a grip on your anxiety and safeguarding your mental health is something to take seriously, so here is some information and some approaches that might help.

Understanding stress

The fact is, stress is a hormonal response. The release of adrenaline and cortisol can trigger what’s called a ‘fight or flight’ response, which can feel like “butterflies in the tummy”. A small amount of adrenaline can be positive as it helps boost your drive to get things done. However, when there is too much, it can affect your ability to think clearly and put your body under undue stress.

Experiencing nervousness during exams or an EPA is entirely normal. Despite this, spending some time on supporting your wellbeing as well as revising will pay off when the big day comes. We have pulled together some recommendations to help you be the best version of yourself during this stressful but temporary period in your life.

Plan and prepare

Planning ahead is a powerful way to tackle anxiety. It helps you feel in control, which in turn fosters positive thinking, a trait shown to boost performance.

• Prepare your study space: Is your desk cluttered? Is your room messy? Keep your environment tidy and have only what you are working on in your workspace. Taking these steps will foster a sense of calm and focus, helping you start revision with a clear head.
• Plan your revision or EPA preparation with a timetable. Break it all down into bite-sized, manageable chunks!
• In the final run-up to exams, practice previous papers or questions under timed conditions. At this stage, it is perhaps the single most effective tactic for success.

Respect your body

Looking after your physical health has a positive impact on your resilience and mental health. 

• Sleep: Your body needs between seven and nine hours of sleep a night. This will ensure your memory and ability to think straight are at their best.
• Water: Dehydration can bring on anxiety. Our brains can’t distinguish between hunger and thirst. Aim for up to two litres a day – this is a good habit for life, not just in the run-up to your exams or EPA.
• Diet: Avoid junky snacking. Too much sugar or salty carbs will make you sluggish. Fruit, vegetables and protein will boost your energy and regulate your mood.
• Exercise: Release endorphins by playing a sport or taking a walk in daylight. Even a short, light exercise session can release feel-good hormones.

Stress management

In the final days running up to your exams or EPA, stress can peak. These tried and tested techniques can help:

• Deep breathing is highly effective in calming yourself down. Breathe in for a count of four and exhale slowly.
• Use mindfulness to stop negative thinking in its tracks! Take five minutes to focus on your immediate surroundings, how your body feels and what you are thinking right now. There are lots of apps that can help you practice mindfulness in the moment.  
• How about journaling? Writing down whatever is worrying you can help release negative emotions and bring perspective.

You are capable of more than you think

It’s natural to feel anxious about exams or an EPA. Always bear in mind that this is just one chapter in your life, learning and development. Be prepared, prioritise your wellbeing and ask for help if you need it.

Trust yourself, follow the tips above to be prepared and calm, and ready to give it your best shot. Most of us are capable of far more than we think.

Help and support

If managing exam and EPA stress feels overwhelming, let a family member or close friend know how you are feeling. You can also reach out to your teacher or support staff if you are at school. If you are an apprentice, speak to your manager or apprenticeship tutor, who is trained to offer support and guidance. Here are some other organisations also ready to assist:

• Childline – Call 0800 1111 or use their online chat for free and confidential advice.
• Samaritans – Call 116 123 anytime to speak to someone who will listen without judgment.
• Kooth [https://www.kooth.com/] – A free, anonymous service for young people offering online counselling and advice.
• Young Minds – Text YM to 85258 for 24/7 support from trained volunteers.
• Shout – Text 85258 to receive 24/7 confidential support.
• Connection – Call 0300 1235440, a 24/7 helpline that offers immediate help.
• Write to [email protected] if you find writing helpful for expressing yourself.