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        "rendered": "<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12 sc_layouts_column_icons_position_left\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div id=\"sc_title_1159896596\"\r\n\t\tclass=\"sc_title color_style_dark sc_title_default jhh-h4-dark\"><h4 class=\"sc_item_title sc_title_title sc_align_left sc_item_title_style_default sc_item_title_tag\">Coping with exam stress<\/h4><\/div><!-- \/.sc_title --><div class=\"vc_empty_space  height_tiny\"   style=\"height: 32px\"><span class=\"vc_empty_space_inner\"><\/span><\/div>\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><big><span style=\"font-weight: 400;\">Exam periods can be really stressful for some. (There is more information about \u2018Coping with Stress\u2019 in another section). So, the addition of extra work during an exam period can cause more stress and lead to mental health and physical health problems.<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Young people can worry about how much work they have to do, about under-achieving or about the future. When someone is under stress, the body responds by producing adrenaline as part of the \u2018fight or flight\u2019 response. Here is a clip which explains this really well:<\/span><\/big><\/p>\n<p><big><a href=\"https:\/\/www.youtube.com\/watch?v=jEHwB1PG_-Q&amp;ab_channel=Braive\"><span style=\"font-weight: 400;\">https:\/\/www.youtube.com\/watch?v=jEHwB1PG_-Q&amp;ab_channel=Braive<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">This response is totally normal and natural but too much adrenaline can lead to unwanted and difficult side effects including feeling sick, experiencing a headache and dizziness. Intense stress can also lead to sleeping problems, appetite loss and can also cause a person to feel angry, unhappy and hopeless. For some young people, feeling a \u2018failure\u2019 can feel like the end of the world.<\/span><\/big><\/p>\n<p>&nbsp;<\/p>\n<p><big><span style=\"font-weight: 400;\">If someone is feeling like this, what can they do? Here are some suggestions:<\/span><\/big><big><b><\/b><\/big><\/p>\n<ul>\n<li aria-level=\"1\"><big><span style=\"font-weight: 400;\">During<\/span><b> EVERY <\/b><span style=\"font-weight: 400;\">school holiday the Child and Adolescent Mental Health Services (CAMHS) run virtual workshops and one focuses upon coping with exam stress. Information about these sessions goes out to all pupils in school.<\/span><\/big><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Have a good read of the valuable information on websites. It really does help to understand more about stress but also to realise that many young people experience the same feelings and difficulties.\u00a0<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Try to keep mentally healthy in order to avoid feeling stress in the first place. This can include following the Five Ways to Wellbeing concept (there is another section on this), following a healthy diet and ensuring enough good quality sleep (there\u2019s a section on this too!).<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Use breathing exercises as a way to manage stress. It\u2019s a fact that it works! Here is a clip that explains how it works and also a clip to help you to learn a breathing technique.<\/span><\/big><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><big><b>Ian Robertson<\/b><span style=\"font-weight: 400;\">: Neuroscience and the Breath\u00a0\u00a0<\/span><\/big><\/p>\n<p><big><a href=\"https:\/\/www.youtube.com\/watch?v=FbJJUEndG7U&amp;ab_channel=TheSanctuaryDublin7\"><span style=\"font-weight: 400;\">https:\/\/www.youtube.com\/watch?v=FbJJUEndG7U&amp;ab_channel=TheSanctuaryDublin7<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><b>Pooky Knightsmith:<\/b><span style=\"font-weight: 400;\"> Box Breathing<\/span><\/big><\/p>\n<p><big><a href=\"https:\/\/www.youtube.com\/watch?v=JYytiS0ymZg&amp;t=2s&amp;ab_channel=PookyKnightsmithMentalHealth\"><span style=\"font-weight: 400;\">https:\/\/www.youtube.com\/watch?v=JYytiS0ymZg&amp;t=2s&amp;ab_channel=PookyKnightsmithMentalHealth<\/span><\/a><\/big><\/p>\n<p>&nbsp;<\/p>\n<p><big><span style=\"font-weight: 400;\">The following are really important in the run up to exams:<\/span><\/big><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Organise your work in a way that works best for you.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Revise for short periods of time and take regular breaks.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Share any worries or concerns you have with someone you trust.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Eat healthily, keep hydrated and have plenty of exercise. Exercise helps to relieve tension.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Make sure that you have enough rest and sleep.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Use breathing techniques. Get into the habit of using them even during stress-free times.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Try to use Mindfulness. Here is an example of a Mindfulness practice.<\/span><\/big><\/li>\n<\/ul>\n<p><big><a href=\"https:\/\/www.youtube.com\/watch?v=T5ut2NYdAEQ&amp;t=190s&amp;ab_channel=dotb\"><span style=\"font-weight: 400;\">https:\/\/www.youtube.com\/watch?v=T5ut2NYdAEQ&amp;t=190s&amp;ab_channel=dotb<\/span><\/a><\/big><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Socialise &#8211; having a life outside of school is really important and maintaining this helps to ensure balance and puts things into perspective.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Self-care. It\u2019s essential to make time for those things that you enjoy and find relaxing. There are really good ideas on the Anna Freud website:<\/span><\/big><\/li>\n<\/ul>\n<p><big><a href=\"https:\/\/www.annafreud.org\/resources\/children-and-young-peoples-wellbeing\/self-care\/\"><span style=\"font-weight: 400;\">https:\/\/www.annafreud.org\/resources\/children-and-young-peoples-wellbeing\/self-care\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p>&nbsp;<\/p>\n<p><big><span style=\"font-weight: 400;\">What about after your exams?<\/span><\/big><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Remember, if you don\u2019t get the grade that you\u2019d hoped for, you\u2019re <\/span><b>not <\/b><span style=\"font-weight: 400;\">a failure. Exam results <\/span><b>don\u2019t<\/b><span style=\"font-weight: 400;\"> define you as a person or the rest of your life. There is always a second chance to redo things in life. There are many different paths to reach the same goal or, as many do, find an alternative and better path for themselves.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">Talk to a member of staff that you get along with well to discuss other options if needs be e.g. resitting an exam, appealing a grade, considering a different course\/career. Remember that apprenticeships are a brilliant option too and, often, a better option!<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">If you\u2019re disappointed or worried about your results, make sure that you do discuss this with someone. Don\u2019t keep your worries to yourself.<\/span><\/big><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><big><span style=\"font-weight: 400;\">It\u2019s important to focus upon what you have already achieved and to remember that there is more to come!<\/span><\/big><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><big><b>Help and support available if you\u2019re struggling with your mental health during the exam period:<\/b><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">School Nursing Services Helpline: 07312 263 262<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Childline\u00a0 0800 1111<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Meic\u00a0 Cymru \u00a0 080880 23456\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Papyrus\u00a0 0800 068 41 41<\/span><\/big><\/p>\n<p>&nbsp;<\/p>\n<p><big><b>Websites<\/b><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Charlie Waller Trust\u00a0 <\/span><a href=\"https:\/\/www.charliewaller.org\/\"><span style=\"font-weight: 400;\">https:\/\/www.charliewaller.org\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Young Minds \u00a0 <\/span><a href=\"https:\/\/www.youngminds.org.uk\/\"><span style=\"font-weight: 400;\">https:\/\/www.youngminds.org.uk\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Meddwl.org \u00a0 <\/span><a href=\"https:\/\/meddwl.org\/\"><span style=\"font-weight: 400;\">https:\/\/meddwl.org\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Papyrus\u00a0 <\/span><a href=\"https:\/\/www.papyrus-uk.org\/\"><span style=\"font-weight: 400;\">https:\/\/www.papyrus-uk.org\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Anna Freud\u00a0 <\/span><a href=\"https:\/\/www.annafreud.org\/\"><span style=\"font-weight: 400;\">https:\/\/www.annafreud.org\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Teen Sleep Hub\u00a0 <\/span><a href=\"https:\/\/teensleephub.org.uk\/\"><span style=\"font-weight: 400;\">https:\/\/teensleephub.org.uk\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p>&nbsp;<\/p>\n<p><big><b>Other help available including online counselling:<\/b><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">The Mix \u00a0 <\/span><a href=\"https:\/\/www.themix.org.uk\/\"><span style=\"font-weight: 400;\">https:\/\/www.themix.org.uk\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/big><\/p>\n<p><big><span style=\"font-weight: 400;\">Kooth\u00a0 \u00a0 \u00a0 <\/span><a href=\"https:\/\/www.kooth.com\/\"><span style=\"font-weight: 400;\">https:\/\/www.kooth.com\/<\/span><\/a><span style=\"font-weight: 400;\"> \u00a0 \u00a0 (You, as a young person, can arrange this yourself)<\/span><\/big><\/p>\n<p>&nbsp;<\/p>\n<p><big><span style=\"font-weight: 400;\">Some people prefer apps. This page has a number of recommended apps:<\/span><\/big><\/p>\n<p><big><a href=\"https:\/\/www.camhs-resources.co.uk\/apps-1\"><span style=\"font-weight: 400;\">https:\/\/www.camhs-resources.co.uk\/apps-1<\/span><\/a><\/big><\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>\n<\/div>",
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        "rendered": "Coping with exam stress Exam periods can be really stressful for some. (There is more information about \u2018Coping with Stress\u2019 in another section). So, the addition of extra work during an exam period can cause more stress and lead to mental health and physical health problems. Young people can worry about how much work they have to do, about under-achieving&hellip;",
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