Sharpness vital and stress is typical, but sleep's mandatory

EXAM ADVICE:Some last-minute tips for students and their parents on how to survive the exam season

TIPS FOR STUDENTS

1 Stress is normal.The trick is to learn how to manage it. You will need to have the adrenalin flowing to do well in the exams. But keep your stress under control. Talking to those you trust about how you are feeling helps to reduce stress. Simple breathing techniques can help your body relax. Some exercise – a brisk walk, a run, or a swim – will burn up excess stress.

2 Use the supports available to you.Your family and friends can provide you with the support you need to get you through. Most of your teachers will also be available and happy to help. And the State Examinations Commission even provides marking schemes for the exams.

These are important supports – use them!

3 Plan your study timetable, working back from your final paper.By now you will have processed a large number of possible questions for the exams.

The next step is to organise them and work out how much time is available to review your notes and sample answers. Start with your final exam and work backwards to tomorrow’s exams.

Undertaking this simple process will give you back a sense of control over the examination, and will greatly reduce excess stress.

4 Keep sharp!Try and remain sharp and alert until the exams are over. Achieving a good examination result is like winning a league rather than a cup match. It is best achieved through good, solid performance over the next fortnight.

Maintain a well-balanced study routine, eat regular healthy meals, go to bed before 11pm each night and relax for at least an hour before you do.

That way, you should get a restful sleep.

5 Ask yourself – what do I need today?Before heading to the exam centre each day, check you have what's needed for each paper.

Don’t forget to take some revision cards with you en route to the exam.

Look over these before entering the exam hall.

6 Use the first 10 minutes of your exam to maximise your result.Once you receive your exam paper, read it very carefully. Start to sketch out at the back of your answer book the broad answers to every question you are planning to answer. Allocate a set time for each section of every question and stick to it. Never leave the centre until the exam is over. You can get better grades by reading over your work.

7 Don't spend too much time reflecting on the exam you've just completed – move on!Nothing can be added to the grade you will achieve once you leave the examination hall. Do a quick review, but don't micro-analyse your performance. This will draw your mind and energy away from the only thing that matters – the next exam.

TIPS FOR PARENTS

1 Know the exam schedule.Pin a copy of the examination timetable up in your home, with each relevant exam highlighted.

2 Draw up a checklist of daily requirements based on the day's exams.Make a check each morning before you leave home that your son or daughter is fully prepared. Writing instruments along with items such as rulers, erasers and calculators should be checked.

3 Listen to the story of the day – and move on.After each exam, allow your son or daughter to recount their daily story. But don't be tempted to review in detail the errors they may have made. Such a process achieves absolutely nothing, other than to increase students' stress levels.

4 Help them to focus on the next challenge.Simple questions such as, "What's up next?" "Are there any compulsory sections?" "Are there any predictable questions?" can be very useful in helping devise a study schedule for the next exam.

5 Help them maintain a well balanced daily routine.Ensure your son/daughter maintains a proper balance between study and rest. They need time to recharge before they returing to beneficial study.

6 A good night's sleep improves exam performance.All study should end at least an hour before bed time to allow the student to unwind. It makes no sense to fall straight into bed from the study desk, as the student's mind will be buzzing for hours.

7 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 at all costs.

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