Stress can be experienced any time of the year – but as GCSE and A level examinations are just around the corner, some students might start to feel the pressure of academic stress. It is completely normal to feel this type of stress as this is a very important time in a student’s academic career.
Some pupils may be able to handle academic stress, but some may not have experienced these feelings and emotions before – so here is our guide on how to deal with academic stress and look after your mental wellbeing.
- What is Academic Stress?
- Signs of Stress
- How to Deal with Academic Stress
- Stress Awareness Month 2022
1. What is Academic Stress?
Everyone experiences stress at some point and from a range of different situations – what stresses one person might not worry another person, and different levels of stress can even be helpful or motivational in the right setting.
But what exactly is stress? Well, the NHS describes stress as the body’s natural response to feeling threatened or under pressure and assures it is a very common reaction. However, too much stress can affect other areas of your life, such as your mood, body, and relationships, and this is especially so when you let your stress get out of hand.
When your mind and body are stressed, this often takes a toll on your mind as well as your body, and those that are stressed are often irritable and tired as a result – this is often referred to as ‘burnout’.
So, when we look at academic stress specifically, this type of stress is brought on by academic-related topics, such as an upcoming test or exam, a low grade, homework, or the expectations and ambitions of the student or family causing pressure. Some may think that academic stress is only relevant to exam periods, but as you can see from some of the causes previously mentioned, academic stress can occur at any time in the academic year.
When stress is caught in time and dealt with effectively, it will quickly pass, so let’s take a look at the signs of stress.
2. Signs of Stress
Stress can affect people differently; it will all depend on how your body and mind react to stress. Here are some of the more universal signs of stress to look out for:
- Feeling irritable, anxious, and worried
- Not being able to enjoy yourself
- Having problems sleeping
- Finding it difficult to concentrate
- Difficulty breathing
- A lack of self-confidence
- Eating more or less than usual
As previously mentioned, stress can affect people in various ways so this is not a definitive list but will help you to spot the more obvious signs of stress so you can figure out how to deal with academic stress.
3. How to Deal with Academic Stress
So, now you know how to identify when you or someone else is dealing with academic stress, you will now need to find out how to deal with academic stress in a way that best suits you. Much like how we all have our own personalities, hobbies, and interests, ways of coping with stress will differ from person to person. However, there are some proven coping methods that will help to lessen the pressure of academic stress, such as:
Exercise
Leading a healthy lifestyle and exercising is one of the best ways to help relieve the effects of academic stress. A study has found that those who take part in physical activity feel more content and calm afterwards, especially if they were already feeling down to begin with.
Now this does not mean having a two hour session at the gym or exercising until you are exhausted – simply moving in a way that gets your heart racing will be enough, and this could include going for a brisk walk, cycling, or practising yoga.
More Sleep
Upkeeping a regular and healthy sleeping schedule is a fantastic method on how to deal with academic stress. During our sleep, we process the thoughts, feelings, and experiences of the day, but during this time of trying to sleep you do not want to be stressed as this will affect your night’s sleep. Therefore, ensuring you relax and unwind before bed is very important as this will mean you will have a full night’s sleep and be well-rested for the next day and significantly reduce your stress.
Get Organised
Organising your time effectively will also ensure that you know how to deal with academic stress when it crops up. Setting aside times in the day that are designated for school, homework, socialising, and downtime is essential to maintaining your wellbeing and decreasing the likelihood of getting stressed.
During your studying time of the day, we recommend you create to do lists so you use your time effectively and so you can visualise what work needs to be done so it seems less daunting.
Reward Systems
Doing lots of work for seemingly little reward can be unmotivating – therefore, creating reward systems as an incentive for finishing homework, studying, or passing a test or exam will help to complete tasks and minimise the effects of stress. This method ensures you have something to look forward to at the end of your efforts and this will boost your mood and keep you engaged for longer periods of time.
Positive Think and Affirmations
A simple yet effective way to deal with academic stress is to think positively. Being more optimistic and having a positive attitude is a great way to manage academic stress as studies have shown that being pessimistic has a large impact on your wellbeing and mood, causing increased stress and overall negative emotions.
Creating some positive affirmations such as “I am brave, capable, and smart” to repeat every morning or in times of stress will bring tranquillity and get your mind looking on the positive side of things.
Ask for Help
Finally, and most importantly, when things seem to be getting too much to handle you must ask others for help. Above are some great ways on how to deal with academic stress yourself, but remember you are never alone, and you can talk to parents, friends, wellbeing staff, or a teacher who will help you to get through your academic stress if it is becoming too much to handle by yourself.
Our students are always welcome to come and seek help from any of your teachers and wellbeing staff – we are a close-knit family, so we always want to support the wellbeing of our pupils during times of both stress and happiness. We have a Wellbeing team with trained counsellors to support all aspects of pupil wellbeing, including stress management. Pupils can have 1:1 or small group interventions on stress management and can notify us discreetly using our ClassCharts Wellbeing app when feeling anxious or worried. We have found that on-site support of this nature is instrumental in the support of young people’s wellbeing at times of high stress.
4. Stress Awareness Month 2022
Stress Awareness Month has been celebrated every April since 1992 and aims to raise awareness of the causes, signs, and prevention of stress across the UK. This year the theme of Stress Awareness Month is community – after a challenging two years, many of us are still feeling the stress of an unprecedented time. In a recent study, the Stress Management Society found that 65% of people in the UK have felt more stressed since the beginning of the COVID-19 pandemic. So, this year’s theme of community is very fitting, as when we come together and support one another is when we make the biggest difference. The isolation, stress, and anxiety that came with the pandemic still leaves a lasting impact on some people, so as we emerge from the other side of the pandemic, it is important to show others you understand their stress during this awareness month as well as all year round.
At Kings Monkton School, we always want to ensure that our pupils feel safe, secure, and happy when coming to school and as well as going home at the end of the day. And as the Easter holidays come to an end, pupils in KS4 and KS5 are facing the prospect of GCSE and A-level exams and pupils will have to manage their own workload, timetable, and revision.
For some, this is a very stressful and daunting process even before thinking of the stress of sitting in the examination hall. At Kings Monkton, we advise our young people to treat the preparation for the exam cycle as a marathon not a sprint, and to facilitate this the school year is structured to ensure pupils have had appropriate sessions on study skills and have been exposed to a wide range of revision techniques and strategies. This ‘long haul’ approach allows pupils to experiment with a range of revision activities and fine tune what works best for them. This method, coupled with support from tutors and academic mentors who work with them 1:1, pupils are then well equipped to commence study leave and work with independence.
We will often hold assemblies led by our middle and senior leadership to provide pupils with a tool kit for managing stress and anxiety, including the importance of avoiding procrastination, planning and preparing well in advance, and having an adaptable revision timetable.
However, sometimes things will go wrong. This could be missing out a question or a page in the exam entirely. It could be misinterpreting the question or misunderstanding the instructions. These things do happen. It is important to share these concerns with someone you trust but also to be able to learn from such examples and not to dwell too much on any errors you feel you may have made. Concentrating on what is still to come is more effective than dwelling on what may have gone wrong.
Finally, when your exam timetable is issued make sure you check you are entered for the correct paper and tier as well as checking if you have the correct exam access arrangements. This will minimise stress on the morning of the exam
Remember – failing to prepare is preparing to fail!
Want to find out more about our school, the different school years, our admissions and more? Please contact us on 02920 482 854. Remember, always be the best you can be.
