AS state exams commence today, teachers have some last minute advice for managing stress and study time over the coming weeks.
Eamonn Scully, a business and accounting teacher at Maria Immaculata in Dunmanway, says that in the days leading up to any exam revision is the key word.
“The final few days are not the time to start learning new things. Focus on what you have spent your time on and study what you are good at.”
“If you have been doing study skills you might have revision cards made out for subjects, it is time to go onto them full time now.”
It is important to maintain a routine and keep healthy for the long couple of weeks ahead.
“Get sleep and proper food into you. Even at this late stage, attend any classes that your school may be holding and do work with your teacher.
“Downtime is also necessary. You need some time to relax be it kicking a ball around or listening to music. You have to switch off.”
On exam days, be sure to bring cards with bullet-points highlighting the most relevant information. These can help trigger memories while on the bus in or even outside the hall. Arriving in plenty of time will also contribute to reducing anxiety.
“Get into the exam hall early to settle yourself. You could spend the time writing down things that you want to remember, maybe a formula or two.”
When the clock starts, Mr Scully suggests reading the paper carefully before beginning and trying to keep a calm approach. “When you start a script, skip the first page so that you start on a double page. That way you can see what you have done and are not flipping back to check what you have written and avoid repeating yourself.
“You can keep an eye on your train of thought which is of particular importance to things like English essays or accounting.
“It’s a simple thing, but one that makes a huge difference.”
Attempting every question on the paper is also a top tip.
“If you do get stuck for time in the exam, make sure that you start every question.
“The A and B sections are generously marked, so it is easy to pick up those marks. It is much easier to pick up the first 40% of the marks in a question rather than the last 60%, so move on if you get stuck.”
After the invigilator calls for the scripts, Mr Scully suggests putting the exam out of your mind.
“When the exam is done, it’s done. You can’t change anything at that stage. The same goes for parents.
“Support students as much as you can. Be understanding and be proud of them whether you think they should have worked harder of not.
“Being negative won’t help any way, so stay positive.”
Students have plenty to feel positive about already, Liz Morrissey, an art teacher in Mount St Michael Rosscarbery says.
“I’ve been telling my students to try and relax. Their practical work is out of the way and the same is the case with many other subjects which have practicals and project work so they have banked some marks already.”
Students should remember that they also have plenty of relevant experience when it comes to sitting exams.
“They have already had the experience of the Junior Cert so they know how to pace and time themselves in the exams.
“They have the experience of the pre-Leaving too.
“They are really well-prepared by their teachers and the work that they have done over the past two years even if they don’t feel they have studied as much as they wish they had.”
Ms Morrissey suggests that students aim to keep an even keel over the coming weeks to avoid burnout and ensure that they can give each subject their best attempt.
“Work out your schedule and do a little bit of everything each night. If you have an exam later in the month don’t leave it until the night before to look at it. Do a little bit all along.”
“Good food and sleep are also important, as is realising that you have already done the hard work.
“The exams are not there to catch you out and won’t contain anything that students haven’t seen before.
“Ireland has a really good education system so if they have been in school, it’s in their head.”
Fellow students are also passing on advice. Jane M Hayes Nally, a student in St Mary’s High School Midleton, and president of the Irish Second Level Students Union, wished all students sitting Junior Certificate, Leaving Certificate and Leaving Certificate Applied exams the best of luck in the coming weeks.
“The nature of the Leaving Certificate is clear, it is a high-stake, high-pressure assessment method. It’s unfortunate how it affects the lives of Irish students, making the last few weeks of second level education a period of stress and worry.”
Ms Hayes Nally stressed that the Leaving Certificate is “just one component of the Irish education system”, and that “there are many other important aspects to a student’s education over a period of 12 years”.
“The relationships they have built, the memories they have made, and the life lessons they have learned” are also worth remembering.
“I would advise all exam students to eat healthily, drink plenty of water, to ensure to sleep well every night, and remember that exams are not everything, although it may feel like it now.”
Healthy diet and plenty of sleep can alleviate exam stress
THEY say that a healthy body equals a healthy mind, but exam stress can cause stomach upsets, diarrhoea, cold sores and tension headaches.
Miriam Byrne, a certified health and wellness coach at Flex and the City, in Penrose Wharf, has years of experience counselling people with issues related to diet and anxiety.
“The State exams are a terrible time,” she sympathises “I have teenage sons myself, so I know the importance of self-care for students. “My key priorities would be sleep, healthy food, and keeping calm.”
“Trying to maintain a good sleeping pattern is important, even if the temptation is there to stay up and cram,” Ms Byrne says.
“Research has shown that when we sleep we consolidate what we learn, so don’t cut that short.”
Keeping their diet healthy and balanced will also help students make the most of their study time.
“People may want to reach for the diet drinks and sweets, but they just lead to sugar crashes. Healthy fats and protein are best”, she says.
“Eating some nut butter, with an apple or a pack of plain nuts, is brilliant to help keep concentration up.”
On exam day, staying calm is the key to success,” Ms Byrne says.
“Keeping stress hormones under control is crucial.
“Cortisol changes our perception of time and creates a sense of less time, which can lead to panic. You want to keep that at bay in an exam. People make mistakes when they panic, such as missing questions or even whole pages. “When we do an exam, our fight-or-flight response can be triggered and, in that state, we can’t access the parts of the brain that problem solve or think creatively.
“If students are going into exams stressed, it can weaken their performance.
“Deep breathing tells the system to calm down and can help improve information recall and rational thought.” Caitriona O’Riordan, a member of the Irish Pharmacy Union Executive Committee, warns that conditions such as asthma, sinusitis, and allergic reactions can be aggravated at exam time.
“The last thing any student, or parent, wants is for a bout of ill-health to affect last-minute revision or exam performance, and pharmacists are frequently asked for advice from concerned parents on how to help their children to mind their health at exam-time.
“It is hard to avoid stress altogether, but if any student or their parent is concerned about a stress-related minor ailment during exam time, they can ask their pharmacist for advice.
“It is hard to avoid stress altogether, but if any student or their parent is concerned about a stress-related minor ailment during exam time, they can ask their pharmacist for advice.
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