With the Junior Cert concluding on the 17th of June and the Leaving Cert wrapping up on the 25th of June, students across the country are in the final stretch of their exam preparation. Turn2Me, a national mental health charity, has released three essential tips to help students keep anxiety levels low during this crucial period. The charity likens these exams to “marathons, not sprints,” stressing the importance of maintaining low anxiety to perform well.
1. Create a Structured Study Plan
Turn2Me’s first tip is to develop a structured study plan. This involves breaking down study material into manageable chunks and setting specific goals for each session. By doing so, students can avoid feeling overwhelmed and see tangible progress, making the study process less daunting.
2. Practice Mindfulness
The second tip focuses on mindfulness, especially before bedtime. Fiona O’Malley, CEO of Turn2Me, highlighted the importance of adequate sleep for teenagers, recommending 7-9 hours per night. “A well-rested mind is more capable of handling stress and retaining information,” O’Malley explained. Practising deep breathing exercises, such as inhaling deeply through the nose, holding for a few seconds, and then exhaling slowly, can help calm the mind and improve sleep quality.
3. Maintain a Healthy Lifestyle
The third tip emphasises maintaining a healthy lifestyle. Students should eat nutritious meals, stay hydrated, and avoid excessive caffeine and sugar, which can heighten anxiety. Balanced meals should include fruits, vegetables, lean proteins, and whole grains. Additionally, staying connected with friends, family, or classmates can provide emotional support and a sense of relief.
“Implementing these tips can help manage anxiety and improve focus, making exam preparation a more manageable and less stressful experience,” Fiona O’Malley stated. For students needing extra support, Turn2Me offers up to six free counselling sessions to adults living in Ireland, a free meditation programme, and free support groups, all accessible via Turn2Me.ie.
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Turn2Me shares tips to manage exam stress: create a study plan, practice mindfulness, and maintain a healthy lifestyle. Visit Turn2Me.ie for more support.