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Top Tips to reduce stress whilst preparing for assessments

The time leading up to assessments can be very stressful, so we’ve compiled some ‘go to’ information for pupils and students and their parents/carers to help deal with this period more effectively.

What is Stress?

It is common to feel stressed during the assessment period. Stress is a natural reaction to added pressure and excessive demands you may come across in life. Feeling this way can make you feel overwhelmed or run down. It is therefore important that you do as much as you can to reduce your stress levels.

What can I do to help reduce levels of stress?

There are a few simple steps you can implement to help reduce any stress related anxiety or nervousness.

  • Eat and drink well. Healthy food will give you the nutrition you need to boost your energy levels and reduce stress. For example, bananas release energy slowly and so give you a constant source of nutrition. Fish, nuts, oatmeal, leafy vegetables, chicken and even dark chocolate (in moderation!) can all help alongside a balanced diet. Avoid high fat, sugar and caffeine food and drink.
  • Get plenty of sleep. Ensure you sleep and wake up on time to make the most of your day, especially when it comes to school work. If you’re alert and ready for school, then you’ll be more productive at school!
  • Exercise and walk. Exercise can help boost your energy levels and relieve any anxiety. It can help clear the mind and help you think more clearly. Fresh air can work wonders!
  • Talk to someone. Your friends, family and staff at school are all here if you need to talk about anything you are unsure of or need help with.
  • Keep your space tidy! A tidy room/desk/space means a tidy mind. Keep your personal areas as tidy as possible – it will help you stay motivated and organised, especially when you’re working and completing homework.
  • Avoid distractions and online pressures. Minimise your use of technology and social media, it can be a huge distraction and can make studying more difficult! Try it. You may be pleasantly surprised.
  • Take regular breaks. Schedule in breaks within your timetable – it’s important to take time away from studying so you don’t burn out.

What can I do as a parent to help my child during the revision/assessment period?

  • Help your child by making sure their home learning environment is as calm and comfortable as it can be for revision.
  • Have a copy of any revision or timetables your child may have so you can help support the process.
  • You can also help ensure your child takes scheduled breaks in between revising so they don’t overwhelm themselves.
  • Ensure healthy snacks and drinks are available.
  • Offer your help and support when revising, i.e. perhaps you could ask questions on a particular subject in a ‘quick fire round’ or help time practice papers.

If you would like to discuss any concerns you may have about the assessments, please do not hesitate to get in touch with Mr Stow, Vice Principal.

Ramadhan & Studying

Ramadan is a month in the Islamic calendar when many Muslims observe fasting between sunrise and sunset and can last up to 30 days. Many of our pupils and students will be observing the fasting month during the assessment period.

Below we have compiled some advice which may help with studying whilst fasting, in addition to the advice listed above.

  • It is important to look after your health and so make sure the food you eat before sunrise (suhoor) and at sunset (iftar) is nutritious. Foods rich in complex carbohydrates, protein, fruit and vegetables to ensure your body and mind receives the correct nutrition. Food that is slow digesting and releases energy throughout the day is best.
  • Drink plenty of water when you can to stay hydrated and help with concentration levels. Avoid caffeine heavy drinks as these can dehydrate you further.
  • If you do go outside for your daily walk/exercise, try to avoid going out when the day is at its hottest or stay in the shade. Reduce your physical activity levels during the fasting hours to save energy.
  • Get plenty of rest and plan your day! You may want to adjust your current home-school timetable so studying is more manageable in smaller chunks with regular breaks.
  • Support your friends and family during the month. It can be a great time to connect with each other, even if it is virtually! Maybe you can plan iftar with each other using video calls and FaceTime.

To all in our community observing Ramadan, we wish you a peaceful and prosperous month.

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