How to Cope With Exam Stress?

How to cope with exam stress? Exams are some of the leading causes for stress and anxiety in young people today. Whatever our age, the pressure of exams or tests can be hard to cope with. Unfortunately negatively affecting performance. Being prepared for this pressure significantly improve performance.

A certain amount of stress can be a good thing. As well as a great motivator to hit the books. But when stress levels are getting out of hand these tips might help you cope.

Gaining Perspective

It’s important to remember that, whilst at the time exams can feel all consuming, there is life after exams. They do not determine who you are but are simply a process we all have to go through at some point.

Practice mindfulness, perspective and positive visualisation in the run up to a stressful exam. Try to avoid negative thought loops. Remain detached and logical where possible and manage any situations that you know trigger stress for you.

Letting go of anything you can’t change – such as what topics will appear on the exam – and focus on what you can do to prepare.

Getting Organised

Starting as early as possible and make sure you know what is expected of you. What exams do you have and when? What do you need to learn before then? Check your understanding with tutors if necessary to prevent any confusion on the day.

Next, making a plan giving all your subjects equal time. Don’t be tempted to spend more time on the subject you enjoy most and neglect the trickier ones. Set a clear schedule and follow it as best you can, but remember, be flexible if you have to. Sometimes things change and it’s not worth punishing yourself about the fact that your schedule has to change slightly. Just reassess and get back on track.

Making sure you allow enough time for frequent breaks and fun. We can only focus for so long on study. After about 45 minutes, we start to lose our ability to process the information as well so regular breaks are key. Don’t put too much pressure on yourself.

Good & Bad Habits

Studying in a quiet room that allows full concentration. Some research suggests that a phenomenon called “context dependent memory” means if you study under exam like conditions you’ll be more likely to remember key information on the day.

Trying not to focus on what other people say they’re doing. Concentrate on what works for you. Some people prefer words, some are more visual, whilst others learn from discussion.

Eating well, drink plenty of water and sleep well. Your brain needs all these things to process the information you are giving it. If you find yourself feeling tense, exercise can help the body recover. Try to avoid excessive caffeine or bad habits including nicotine or alcohol.

Rewarding yourself for meeting your targets. Break down goals into small manageable chunks rather than focusing on something too big and daunting.

On the day, have a good breakfast, arrive early and read the paper carefully. Stay calm and breathe deeply. Try to keep your mind and body relaxed.

Support

If you’re struggling with revision and study you may want to seek support from a tutor or a coaching session may help you focus and plan more effectively.

Hypnotherapy is also an effective therapy to help deal with stress, promoting positivity and calmness.

For more information about how I can help with your exams or study stress please do get in touch

Alix Needham

My techniques guarantee that you remain in control at every session. These techniques, developed over 25 years, are so effective that many issues can be addressed in as little as three sessions and my location in the very heart of London means you can book sessions to work around work.

Midlife Burnout – Are You on the Edge?
Post Pandemic Burnout Amongst the Fifty Somethings A recent article in the Sunday Times claimed that figures show Brits in their fifties have been dropping out of the workforce in record numbers. The cause is increased stress that’s driven, in part, by the recent Covid pandemic. Apparently, latest figures show nearly a quarter of a million Britons aged between 50 and 65 have left paid work and are not looking for new jobs. Why are we Stopping Work? There are a number of reasons why people have been making the change. Many people have experienced a change in priorities since lockdown and are considering a new career or focusing on other parts of their lives. Whilst some are seeking a new direction, others are feeling compelled to seek refuge from the stresses and strains of post pandemic life. This pressure is causing a massive increase in psychological and emotional burnout. What is Burnout? Burnout is a term used to describe the experience of reaching your limits after being subjected to consistently high levels of stress. The Times article mentioned three types of burnout. Frenetic Burnout: peaks of intense stress become too much to bear. Worn-Out Burnout: becoming worn down by long-term high demands. Boreout: being consistently under-challenged, bored or under-worked. It’s easy to see how the pandemic could have contributed to all three of these. Burnout Signs & Symptoms Burnout has both physical and emotional symptoms. Physiological signs include chronic fatigue, headaches, aches and pains, digestive problems, sleep issues, anxiety and depression. What Does Burnout Feel Like? Burnout can creep up on you. When we are under stress we function in a haze. We don’t always feel our own stress response altering as we are always functioning in a reactive state. The first symptoms are usually extreme tiredness or chronic fatigue, irritability and cynicism. It’s easy to see why burnout spirals so easily. We start to feel increasingly tired which causes problems with us meeting the demands placed on us. Irritability causes problems with our relationships and can destroy our support systems. It can also cause even more problems at work. This is equally true of cynicism. It can destroy our last hopes of positivity and being able to dig ourselves out of the burnout hole. Social isolation is very common with people experiencing burnout. Burnout Causes Burnout is caused by consistently high stress levels. The trigger for the stress can be anything but work is a very common one. During the pandemic people have also found that caring responsibilities (for children or parents), working from home and home schooling played a big part. Burnout from Work Work is the most common cause of burnout symptoms and stress in general. Our jobs are becoming more and more demanding as competition increases. Modern digital technology allows us to do more and more in less time but also removes much of the human contact. Many people are seeking to avoid burnout with jobs that have much more human connection, a greater sense of team and a clearer or more meaningful purpose. However, changes that happened during the pandemic have made this even harder for many of us with home working, online meetings and reduced contact still being common place. Burnout Treatment Burnout can result in physical illness such as heart problems, obesity and addiction so it’s important to deal with the issue. For less severe stress, self-help methods such as exercise, meditation, healthy eating and other lifestyle changes may work But once you are experiencing severe burnout these may well not make much difference alone. For some people struggling with burnout the only option eventually becomes dropping out of work and removing some of the sources of stress altogether. With help from an outside party you may be able to find ways to do this that leave the door open for return or perhaps find a work/life balance that works well for you. It’s all too easy for people under immense stress to suddenly disappear off the radar feeling unable to navigate the complexities of the situation. Sometimes there is another answer. You can deal with the stress without having to change your entire situation. You just need some help. I help people work out practical solutions such as being more flexible at work, setting boundaries and shifting schedules. I also help people address the cause of their burnout in terms of their own personalities and behaviours. Often changing mindsets and developing coping mechanisms can help. As well as building our resilience and understanding of our own personal stress responses and contributing behaviours. Burnout Recovery If you are seeking to avoid or treat burnout please do get in touch. I am an expert in stress management and published author of ‘The Stress Management Kit’. I would be pleased to help you overcome burnout, manage stress more effectively and develop powerful new coping mechanisms. BOOK NOW Further Reading How to Avoid Burnout when Working from Home Overcome a Fear of Changing Jobs Online Hypnotherapy for Stress Treating Depression Naturally Without Medication Finding your Passion in Life
Can Stress Cause Hair Loss?
Are you wondering, can stress cause hair loss? Stress and hair loss are certainly linked. Stress hair loss Although stress starts in the mind, its physical effects are undeniable. Well-known symptoms of stress include insomnia, headaches and chest pain. But, there’s a whole range of lesser known stress symptoms. How does stress cause hair loss? Stress upsets the natural balance of the body, reduces self-care and lowers the immune system. Unfortunately, as a ‘non-essential’ tissue hair is often one of the first things to suffer. Stress can cause: 1. Excessive daily hair shedding 2. Alopecia – hair loss in areas or thinning 3. Hair pulling disorder Stress related hair shedding Stress causes hair follicles to switch from growth phase into shedding phase. Consequently, hair sheds during washing or brushing. Stress and alopecia Around 90% of alopecia cases are associated with ongoing stress or stressful life events. This type of alopecia is usually sudden and dramatic. Conversely, age related hair thinning is more gradual but is accelerated by the stress hormone cortisol. Stress and hair pulling When under extreme stress, anxiety or depression some people develop hair pulling disorder. This involves self-inflicted hair pulling as a means of stress relief or as an unconscious habit. Reversing stress related hair loss Reduce stress levels and hair will often grow back. Consequently, all good hair clinics usually include stress management in their treatment plans. Ways to manage stress include: removing or reducing the cause of stresslearning coping techniqueschanging mind-set to reduce the stress response Hypnotherapy for stress Personalised treatment for stress from a professional therapist is the best way to reduce stress related hair loss. Hypnotherapy can treat a wide range of stress-causing issues as well as stress itself. It’s effective because it addresses the root cause of the problem and can make powerful changes to your mindset. Treatment for stress by Alix Needham Take control of your stress today and see what it does for your hair. Alix Needham offers a wide range of hypnotherapy treatments online for your convenience. Get in touch to learn more or book a free initial consultation. Hair Loss Treatment You can also take advice from hair loss specialist if you are experiencing heavy hair loss. NAR LONDON in Harley Street offers non invasive treatments for hair loss and hair thinning. Get in touch to to find out more. Read More on Online Hypnotherapy & Stress Why Online Hypnotherapy? Online Hypnotherapy For Stress Why Online Hypnotherapy Is So Effective at Relieving Anxiety 10 Signs You Need Help With Stress Can Stress Cause Skin Problems?
Can Stress Cause Skin Problems?
Many of us struggle with skin issues. If you’ve tried many of the typical skin treatments and they’re coming up short, you might start to wonder if stress can cause skin problems? Covid related stress The Coronavirus pandemic and associated lockdown has been an uncertain and unsettling time for us all. Health anxiety, new social restrictions and the inability to access many of our leisure and wellness activities, have heaped additional stress on us all. Add to this, work and financial pressures, childcare issues and distance from friends and family, and there really is no wonder I’ve seen my requests for hypnotherapy for stress relief soar. Many of my clients have noticed a physical deterioration during the coronavirus lockdown. Usually, as a result of reduced self-care, negative habits and increased anxiety and stress. Physical effects of stress Stress has a widespread effect on your body. In addition to well-known symptoms such as panic attacks, breathing issues and insomnia, stress can also affect your hair, nails and skin. How stress affects the skin Skin is a visible indicator of the inward health of our body and mind. Stress causes chemical responses in your body which make skin more reactive, sensitive and slower to heal. Stress also tends to mean we eat worse, practise less self-care and get less sleep. All of these combine to negatively affect your skin. Stress related skin issues Stress can cause, aggravate or prolong the following conditions. This list is not exhaustive – almost any skin issue can be associated with stress. acnepsoriasisrosaceaeczemahivesskin rashesfever blisters Help for stress caused skin problems A good skin care routine can only go so far. So, whilst you are stressed it’s going to be hard to significantly improve your skin. It’s best to get to the root of the problem and address the stress directly. Stress can cause skin problems. By reducing the stress, you should clear the skin too. You options are: Manage things differentlyLearn coping mechanismsAlter your mind-set so situations which previously caused you stress no longer do Seek advise from a skin specialist and find out the most suitable topical treatment Your individual situation will determine what combination of these approaches will work. Hypnotherapy for stress Hypnotherapy is an effective treatment for many stress related issues. This is because, rather than just masking the stress, hypnotherapy can get to the root cause. Common issues associated with stress include: Anxiety AddictionRelationship issuesWork and career problemsWork/life balance Productivity and motivationTime management Get in touch Do you think stress is causing your skin problems? Alix Needham is a professional, experienced and friendly therapist who can help you with stress. Above all, with hypnotherapy sessions available online to suit you, this is the perfect time to get help. If you’re ready to give hypnosis for stress a go, call Alix today on 02079 351965 or send a quick message using the contact form to schedule your complimentary consultation. Additionally, for topical skin treatments you can find out more at Nar London Skin Clinic located at Harley Street. Read more on Online Hypnotherapy and Stress Why Online Hypnotherapy? Online Hypnotherapy For Stress How Online Hypnotherapy Can Help during Lockdown Why Online Hypnotherapy Is So Effective at Relieving Anxiety 10 Signs You Need Help With Stress Can Stress Cause Hair Loss?
Online Hypnotherapy For Stress
Research has shown how damaging effects of stress to our health. Is stress is taking its toll on your life? Online hypnotherapy can be used for stress. Without support, ongoing stress leads to mental health problems. Issues such as anxiety, depression and low self-esteem. Furthermore causing sleep problems, anger issues and relationship breakdown. When facing danger our heart beats faster, muscles tense and our chest tightens. We are ready for ‘fight or flight’. Fortunately, this response is helpful when physical action is required. However, a clear mind with self-awareness and organisation is preferable most of the time. Almost always, too much stress hampers our performance rather than improves it. Ways of relieving stress include: Adjusting our view of the current situationModifying our reaction what’s happeningChanging the situation thereby removing the causes of stress Why Online Hypnotherapy Hypnotherapy is a popular treatment option. Moreover, it’s completely natural. Without unwanted side effects. Hypnosis puts you back in control. Accessed from the comfort of your own home. And usefully, sessions can be arranged to suit you. Thus avoiding unnecessary strain. Online hypnotherapy is the treatment of choice for dealing ongoing chronic stress and improving wellbeing. In conclusion, online hypnotherapy is a real opportunity for controlling your life, health and future. Do you think online hypnotherapy can help? Reach out and ask for help from a friendly and experienced hypnotherapist. More reading on Online Hypnotherapy: Why Online Hypnotherapy? How Online Hypnotherapy Can Overcome Unwanted Habits Online Hypnotherapy for Relationship Problems Overcome fear of Public Speaking with Online Hypnotherapy How Online Hypnotherapy Can Help During Lockdown
Preparing Your Mind for the Stress in Exams
Preparing Your Mind for the stress in Exams Many people find they’re struggling with stress and anxiety before taking exams. Furthermore, there are many exam situations in everyday life. But luckily they can all be managed in the same way. Once you’ve spent the time preparing for an exam how do you stay calm so nerves don’t get the better of you? Usefully, staying focused can minimise the stress response. This in turn, helping memory recall, boosting confidence and performing better. Next ? Using hypnotherapy can help Enhancing performance It’s been proven that hypnotherapy can be helpful with thinking clearly. Not only bringing about effective decision making. It’s helpful recalling information, essential for exams success. In addition, assisting with studying more effectively. In short, leaving you to concentrate on yourself so you’re feeling fresh and ready for success. Coping with anxiety If you feeling nervous when entering an exam, your mind reacts in a negative way. This causing symptoms which are unhelpful in performing mental tasks. Boosting confidence One of the things that hypnotherapy does wonderfully is boost confidence. As well as keeping anxiety in check in your head. Furthermore, overcoming the fear that impacts negatively on our performance. Information recall Prolonged exposure to stress hormones can have a negative effect on memory and your health which is completely counterproductive to performance and memory recall. Hypnotherapy Almost everyone can learn Self Hypnosis techniques that will be helpful in recalling abilities. A state of heightened concentration and relaxation can raise recall and improve the clarity of learned information. Further Help As well as helping you in exams, being able to control anxiety and boost performance is a valuable skill for other areas of your life. For more information on how hypnotherapy could help you with exam preparation and anxiety please do get in touch. My treatments are safe and effective with results in very few sessions.
10 Signs You Need Help With Stress
How to Cope with Workplace Stress
How to cope with workplace stress Stress ? If you’re worried about stress hypnotherapy can help. Many people experiencing stress in today’s high pressure society. Especially in big cities where there are problems commuting, economic pressures and competition . As a result making the workplace one of the leading causes of modern stress. Stress costs employers millions and causes millions of working days to be lost each year.As well as leading to low morale, poor efficiency, mistakes, accidents and absenteeism. Because of the worry around how employers may perceive or react to employee stress, many people do not seek help straight away. However, the sooner people seek help the easier it will be to make a full and speedy recovery. The main reasons given for work stress are too much pressure, lack of support, related violence and bullying. In fact, according to a poll commissioned by mental health charity Mind and YouGov, 64% of people say they found work very or fairly stressful. 11 per cent of the population smoking to combat the stress, whilst 57 per cent drink alcohol after work to de-stress. These unhealthy behaviours, can increase the risk of cancer and heart disease . In addition stress itself has been shown to shorten our lifespans. Moreover impacting negatively on your family and friends. Tips to Decrease Stress in a Busy Office Starting Early – research shows you’re better off starting early rather than staying late. Things tending to be more peaceful around this time of day. As well as making commuting easier. Furthermore we are usually more clear header and productive. Setting Realistic Goals – most stress comes from a simple equation – we want to do more than our resources allow (time or ability). Taking a step back and setting yourself some more realistic goals. Anxiety arises from setting unrealistic goals that are impossible to meet. If your goals are set by someone else, talking to them about their expectations. Taking Breaks – when we becoming busy we are often tempted to skip breaks. However, down time is essential to allow our minds to regroup. Breaks will actually increase productivity rather than lowering it. Staying Healthy – eating well, getting enough sleep and exercising are all key to staying strong enough to deal with stress. Stop allowing your body to become too run down. Separating Work & Home – trying to leave your work at the office. Switching off your phone. As well as dedicating some real time to family, friends and relaxation. Avoiding Negative Thoughts – there are certain types of thought patterns that often lead to stress. “Should” or “must” statements that set up unachievable rules. Always expecting the worst – always thinking things are a “disaster”. Black and white or all or nothing thinking – right or wrong, succeed or fail with no in-betweens. “What if?” worrying about things that may never happen. Always fearing the worst. “They must think…” assuming what other people are thinking – usually negative. Learning To Say No – sometimes it’s in your own best interests to say no to things that are not possible or healthy for you to do. Many people with people pleasing personalities find that not being able to say no drastically increases their stress levels. Asking For Help – Whether it’s training up your staff and delegating more tasks or going to your manager, don’t be afraid to ask other people to take some of the load or to reassess your workload. Many people assume that their manager won’t help them, but a lot of the time they won’t be aware that you are under so much pressure. At the end of the day, it’s in their own best interests for their team to be able to perform at their best. Further Help If you don’t feel like you can go to your manager, you can seek help outside the workplace. Stress in London is a huge cause of problems and I have helped many clients break free from their struggles. As the published author of The Stress Management Kit, I can help you get to the root of your stress problems using hypnotherapy and help you learn new and easy ways to feel more relaxed and in control. To discover more about what I can do for you please don’t hesitate to get in touch.
How to Relax – Stop Thinking and Switch Off
Relaxation refers to a state of the body and mind that is free from tension, stress and anxiety. It is often associated with a feeling of wellbeing, restfulness and mindfulness. Signs of Stress and Over-Thinking With so many demands in modern life it’s not uncommon for people to come to me and talk about how they can’t control the thoughts and stresses going round in their heads. Sometimes we need to be able to clear our minds and shut off from these in order to relax and focus more clearly. Chances are, if you’re reading this, you know you’d like to be able to switch off and relax more. Some signs that you may be stressed or in need of help include tense muscles, tiredness, difficulty sleeping, teeth grinding, difficulty concentrating or a sense of panic. Recognising your feeling stressed is the first step. Next, you will want to consider what you can do to relieve it. How to Relax If you want to be able to switch off, stop those thoughts racing and regain control of your body and mind there are a few easy actions you can try yourself. Relax the body Physical activity – swimming, walking a dog and running are all good ways to distract and calm the mind. Pampering yourself with a hot bath or shower. Maintaining a healthy diet and plenty of sleep. Enjoying time with pets. Relax the mind Listening to calming music. Writing things down – create a task list or mind map so you don’t feel you have to constantly hold everything in your head. Be more mindful – meditate or focus on your breathing. Pay attention to the world around you rather than what’s inside your head. Enjoying a stress free hobby. Smiling and laughing more. Whilst these techniques might prove useful distractions, if your problem continues you will want to delve deeper into what causes these issues for you. What are the things keeping you awake at night? Can you learn some techniques to relax your mind or do you need to confront some underlying cause? Hypnotherapy for Relaxation Hypnotherapy for relaxation can help you answer all these questions. It can resolve underlying issues and teach you techniques to relax and enjoy some release from stress and tensions. This professionally recognised form of therapy can also help reduce stress chemicals and maintain a healthy balance in your body and mind. We can ease built up pressure and tension making you happier, healthier and more resilient to stress. I can also help you to remain relaxed even when encountering stressful people or situations in future. Hypnotherapy can teach you: How to slow your thoughts How to switch off mind chatter How to focus on constructive purposes How to discipline your mind How to avoid over analysing Through hypnotherapy the mind is guided away from the troubles of everyday life and into a place of tranquillity and peace. During this process, I can offer therapeutic suggestions to encourage changes in your attitude and behaviour, or relief from stress-related symptoms. This therapy is comfortable, safe and powerful and you remain in full control at all times. It’s beneficial for both the mind and body. The benefits of this type of hypnosis are: Lowering of blood pressure Stress relief and the lessening of stress symptoms Unlocking emotional issues or events that may be contributing to stress Aiding concentration Improved energy levels More restful sleep I can also give you some valuable tools to empower you to take control of your stress levels and relaxation outside of our sessions. This can be a constant source of relief for you in your everyday life.
What is stress and how to manage it?
“It started just after I got a promotion at work. I became irritable, snappy and struggled to sleep. As my anxiety levels increased due to tight deadlines and I felt I was at bursting point, not to mention all the physical sensations such as palpitations and constant headaches. I felt stressed and wasn’t managing it very well . A good friend recommended I should seek treatment through hypnosis and found it really helpful. It made a real difference to my life” Stress is the modern day scourge of daily life. With the pressure of life increasing by virtue of family life, work and financial pressures, it is unsurprising that stress is being mentioned much more in conversations and in the media. We all go through periods of stress, due to circumstances out of our control, all of which is perfectly normal, however when that stress becomes a long term issue, it is then that stress starts to cause problems for both our physical and mental well being. Stress is an invisible facet of life that affects people differently. For some one particular situation or set of circumstances causes stress, whilst for another person, it does not. Each of us reacts differently, however, the way our bodies deal with the stress is usually the same. Prolonged stress causes a multitude of problems which includes, sleep problems, inability to concentrate, feeling physically and emotionally drained and often many more symptoms that cause misery for the sufferer. So when asking “what is stress and how to manage it?” The answer lies in finding out why the individual is feeling stressed and the best course of action to deal with it. Although traditional medicine may well prescribe drugs, with the usual side effects, many have realized the potential of hypnotherapy as a worthwhile treatment option. The reason for this is that unlike medicines which mask the symptoms, hypnosis enables a trained hypnotherapist to find out why you are reacting to a particular stressor and how to manage it better. By dealing with the root of the problem, you will be able to manage your stress levels in almost any given situation, rather than take prescribed medication every time you feel stressed.
Stress Management Kit
Stress Management Kit is a useful tool in managing stress. Stress affecting many of us throughout our lives. Some periods much more so than others. The symptoms of stress can be difficult to deal with. Moreover bringing implications for our own lives and those closest to us. The difficulty for many people is how to manage the stress? This is where self help style ebooks can help tremendously. Stress can be caused by a variety of different factors. Including work related stress such as achieving deadlines or targets. In addition illness, bereavement or financial problems causing stress within a family unit. Finding effective ways of dealing with stress is the key. For some people work related stress invigorates them . As well as creating an urgency motivating them to achieve their goal. For others needing to achieve a set target with the associated stress becoming overbearing and wearing them down. Self help manuals and ebooks have certainly come to the fore in recent years. The ability to review and download a book within minutes appeals to many of us. In terms of stress management, the key to any form of ebook or self-help manual is the experience and knowledge of the author. Stress is a complicated field and one that requires extensive knowledge of to be able and qualified to impart useful guidance and advice. Alix Needham is one such individual who has over 25 years experience at the forefront of hypnotherapy. Qualified as an advanced hypnotherapist and utilising tried and tested techniques, she has a wealth of knowledge and experience that she offers within her popular book, the stress management kit. The book delivers in every way as detailed by a comprehensive review on Amazon below: ————————————- “I’ve always known that I am a Type A personality. I also had inkling that I needed a little stress management. Who doesn’t? What I didn’t realize is how bad my stress level actually is. Or how it’s affecting my body. As I read through The Stress Management Kit and did the exercises, I began seeing my stress in a whole different way. Some of the issues, primarily perfectionist attitudes and control issues I knew were problems and have been trying to address. These were no great surprise. However, there are a whole bunch of other triggers such as work environment, workload, and interpersonal relations that I hadn’t even considered. After all, I felt that these things were unchangeable . I just had to cope with them. The Stress Management Kit is an important tool. We all need to recognize how we are dealing with stress. Plus what we can do for alleviating or managing our issues better. Given the effects upon our body, mind, and relationships this is something we can’t afford to ignore or deal with” ————————————-

Share This

Alix Needham

Related Posts