Showing up as your best self

If you are in Year 11 or 13, it’s a time of very mixed emotions. Hopefully you have been pacing yourself with a robust revision schedule, although it’s never too late to start.  At this point in the game, every little bit of time should be given over to something to help you do your very best in the upcoming exams.  BUT that doesn’t necessarily mean flogging yourself so that you are exhausted by the time you take the exams.

Here’s some other ways you could show up with your best self during exam season.

Get some good sleep

Sleep is pretty much the answer to good mental health and a positive outlook on life.  If you get a good night’s sleep you can face the next day super charged with energy and quick thinking.  So, how much is a good night’s sleep?

Here’s a snippet from a previous blog:

The National Sleep Charity suggest that 7-12 years olds need 10-11 hours sleep a night and teenagers need around eight to nine hours. This is not set in stone, it is a guide – some children need more or less.  But it’s a starting point and a good habit to keep up wherever you are in the world. A good night’s sleep helps our brains function properly, recharge our bodies and minds and help keep illnesses at bay. 

Devices can be hard to put down at night, so rules about these might help.  Avoiding sugary or caffeinated drinks and making sure that they are exercised enough so they are actually tired can really help. Here are some more tips.

Here’s a good video to explain why we need sleep aimed at kids.

Do some exercise

Now, exercise means different things to different people.  I know teenagers who love going to the gym, some that dance, some do gymnastics, some run or it could just mean walking the dog.  Whatever you do, it’s a workout for your body and can give your brain a break.  I often find that something that has been bouncing around my brain falls neatly into place if I go for a stomp with the dog.  Whatever your thing, make sure you keep it up through the exam period – it’s vital to keep a balance.

Eat a fuelling diet

So unfortunately this doesn’t mean stuffing yourself with crisps and chocolate bars (I know 🙁), but you will need some slow burning foods that will help sustain you through revision sessions and of course through those epic exams.  Slow burning fuel foods like porridge, wholemeal bread and rice, mean that you can sustain energy for longer.  Here’s a really simple video to explain about slow-burning fuel foods.

Relax in the best way for you

Getting some down time is really important at this time.  Everything needs to be in balance, so build in something that helps you to relax.  That could be some time on your games console, reading, drawing, photography, gardening – literally anything that uses the creative side of your brain will help you to relax.  Doing something is always better than vegging as this often allows your brain to still go into overload.  Fill it with something else and you will begin to relax.  There’s some other ideas here.

See friends and family

Keeping up with human connections can really boost your ability to study harder.  Some of you will be extroverts, so keeping these relationships going through your studies will be absolutely necessary to fuel your soul.  Even if you are an introvert, being around people you love and who you feel safe with is essential at this time.  Never shut off from other people – it’s not healthy at all.

Ask for help

Finally, if you are struggling, whether academically or emotionally, reach out for help.  We all do it and it can make a world of difference.  That help could be friends, family teachers, or an outside agency such as Red Bird.  There’s always someone available to help.  If you feel that someone anonymous is best, try the numbers at the bottom of this blog.  Never think you are wasting someone’s time.  If you feel like you need support, then it’s absolutely right for you. Here’s how talking can help.

In the great scheme of things, these exams are just going to be a small part of your life.  They may seem massive now, but talk to people that have been through these exams.  Life continues and there are always options open to you whatever happens this summer.  

Show up with your best self, do your best and onto the next chapter 🙂

Support lines:

Childline is free to contact on 0800 1111. Childline counsellors are here to take calls 24 hours a day, 7 days a week from children and young people under 19.

Childline counsellors are also available to speak to online through 1-2-1 chat and via email.

If you feel overwhelmed, or like you want to hurt yourself, support is available for you to talk things through. You deserve help as soon as you need it.

To talk with someone confidentially about how you feel, you can:

• Ring HOPELINEUK on 0800 068 4141 or the Samaritans on 116 123.
• Text SHOUT to Shout’s textline on 85258.

SUE

Owner of Red Bird Tutoring