Exam advice from guidance counsellor,  Brian Mooney.

FOR PARENTS

1 Know the exam schedule.

Pin a copy of the examination timetable on the kitchen noticeboard. You should also note the date and time of each paper, so that in the stress of the whole examination period, you are at all times aware when your son or daughter has to be in the examination centre.

2 Ensure your kids are present for each day's papers.

For parents who are both working, and leaving home early, avoid the disaster of your son/daughter missing an examination, by ensuring that they are up and dressed each morning before you leave the house. Believe me, it does happen.

3 Draw up a checklist of daily requirements, based on the day's exams.

Make a final check each morning before you leave home that your son or daughter is fully prepared for the day's exams. Writing instruments, along with the other requirements such as rulers, erasers, calculators, log tables, etc, should be checked, along with reading glasses, etc.

4 Listen to the story of the day - and move on.

After each day's examinations allow your son or daughter to recount to you their daily story. Do not be tempted to review in detail the errors or omissions they may have made in answering the paper in question. Such a process achieves absolutely nothing, other than to increase stress levels. Simply allow them the time and space to tell their story and move on to the next challenge of the next paper.

5 Help them to focus on the next challenge.

It can be helpful to your son or daughter to review the paper or papers immediately ahead. Simple questions, such as, "What is up next?", "Are there any compulsory sections?", "Are there any predictable questions?", and so on, can be useful in helping your son or daughter devise their study schedule for the study time available before the next exam.

6 Help them maintain a balanced daily routine.

You should ensure your son or daughter maintains a proper balance between study and rest. After an exam, they need time to rest and recharge before they can do any beneficial study for the next paper. Remember that this is, on average, a two-week process and they need to be as sharp on the morning of their final paper as they are tomorrow. Late-night study sessions are not to be advised.

7 A good night's sleep improves examination performance.

All study should end at least an hour before bed to allow the student to unwind. Falling straight into bed from the study desk means the student's mind will be buzzing for hours as he/she attempts to fall asleep.

8 You are what you eat.

What you eat and drink affects your performance in any field of activity, especially one involving mental sharpness. As a parent, you should try to ensure that your son or daughter eats and drinks nutritious food during the coming weeks. Grazing on junk food is very tempting at times of increased stress. Avoid this.

9 Do not overhype the importance of any examination.

Parents should ensure their son or daughter facing into the State examinations over the coming weeks is absolutely clear that your unconditional love and regard for them is in no way dependent on how they perform in the Junior or Leaving Certificate. This affirmation is the best gift you can give them on the eve of their exams.

10 Make sure your exam student continues to mix with friends and family.

Don't isolate them in the study room upstairs. Support them and lift their spirits when they are taking a break.

FOR STUDENTS

1 Get all the support that you can over the next three weeks.

Your family and friends can provide you with the emotional support to sustain you through the next three weeks. Your teachers will usually be available throughout the entire examination period to deal with any problem.

2 Learn to manage stress.

Talking honestly to those that you trust about how you are feeling helps to reduce stress. Simple breathing techniques, to help your body relax, also reduce stress. Physical exercise in the form of a brisk walk, a run, or a swim can burn up excess stress.

3 Plan your study timetable, back from your final paper.

By now you will have processed a large number of possible questions, for all of your forthcoming examination papers. You need to organise them backwards, starting from your last examination, identifying the periods of time that you have available to you, before each examination paper, to review your notes and sample answers. When you have completed this process, back to today, you will have a clear picture of how you are going to use every hour that is available to you, to ensure that all sections of every paper have an identified time slot for final revision. Undertaking this simple process will give you back a sense of control and will greatly reduce excess stress.

4 Remain sharp and alert until the examinations are over.

To achieve optimum performance you must maintain a disciplined approach, by sustaining a well-balanced study routine, eating regular and healthy meals, going to bed before 11 each night, and relaxing for at least an hour before you do, so that your sleep is restful.

5 Review what you need each day before leaving home.

A simple check is always advisable, as different papers may require you to have different instruments and materials. Also check your other daily requirements, such as fluids, other forms of nourishment, bus fares, etc. You may also wish to take a set of revision cards with you, to review on your journey to your examination centre.

6 Manage the first 15 minutes of any exam.

When you sit into your seat, arrange your pens and other instruments on your desk.

Always opt for the paper (higher or ordinary level) you have prepared for. Once you receive your paper, read it carefully and fully before you do anything else. Once you have completed this task, start to sketch out at the back of your answer book the answers to every question you are planning to tackle. When you have completed this process to the best of your ability, start working on the question you feel most comfortable with.

7 Use your time well.

Firstly, allocate a number of minutes to each section of every question. When you have used that time, move on to the next section, leaving a gap on your answer book between sections, to enable you to return to sections you have not completed, once you have finished answering all the required questions. Secondly, never leave the examination centre until the exam is over, as you can always achieve higher grades by reading through your work, and editing it to add additional material that will come to mind as you re-read what you have written.

8 What if I am unclear as to which of two answers I should give to a question?

Everything that you write must be read and marked. If the correct answer is on the answer booklet, you must be awarded the marks, even if incorrect answers are also on the answer booklet, which will obviously not attract marks. It is advisable, therefore, never to tear out or erase any material.

9 What should I do if I feel unwell during an examination?

If you arrive at a centre and are not feeling the best, inform the invigilator and your principal. You can be supported during the examination with a warm drink or the opportunity to leave the centre under supervision for a few minutes, if necessary.

If you begin to feel unwell during an examination, it may be as a result of overanxiety, which can overwhelm a student. In such circumstances, you should always inform the invigilator, who will probably allow you to leave the room under supervision, to take a little walk and so break the cycle of anxiety.

10 Should I review my answers after each examination?

It is entirely natural to discuss your paper with friends and family after each examination, but do not attempt to micro-analyse your performance, as it will only frustrate you and draw your mind and energy away from the only thing that matters, the remaining papers.

Brian Mooney is a guidance counsellor at Oatlands College, Stillorgan , Dublin