In Stress Awareness Month, Bronwyn Wilson and Leanne Gibbons, vice principals and assistant heads of sixth form at Impington International College, offer some top tips to help reduce anxiety.
Have you ever felt stressed? Anybody can have a stressful day or week, but experiencing feelings of stress over a long-term period can significantly impact physical and mental health.
April is Stress Awareness Month, and its theme is ‘Little by Little’, emphasising that small actions can relieve stress over time. As students across Cambridge begin their examinations – a notoriously stressful period for young people – there are some small actions that they can take to help them to navigate this period with as little stress as possible.
Make a plan
Some students may find it helpful developing a revision plan that outlines topics and activities to make the tasks feel more manageable. Rather than holding a mental ‘to do’ list, writing down tasks for clarity can be helpful, reducing the fear of forgetting something important.
Alongside this, encouraging students to focus on short bursts of revision with regular breaks and to diarise these breaks in their revision schedule will be beneficial – even a micro-break of 10 minutes can have impact for recharging.
Whether they are using this time to listen to music, to take a short walk or enjoy a nutritious snack, building these small breaks into their day can have a big impact on their overall stress levels.
Eat and sleep well
As well as taking short breaks throughout the day, enjoying time outside in the fresh air is a simple way to relieve feelings of anxiety and stress. Fresh air increases oxygen levels, which boosts serotonin levels and feelings of happiness.
Feeling anxious or tense can negatively impact sleep patterns, which can exacerbate stress.
A bedtime routine can be beneficial to improving sleep quality and quantity: going to bed at a consistent time, avoiding screens beforehand, taking a hot shower or bath to relax, writing down any worries to stop thinking about them and avoiding caffeine or drinking herbal tea can all be helpful.
Finally, eating nutritious food can also be helpful. Preparing nutrient-rich ‘grab and go’ snacks such as berries, nuts and vegetables can make it easier to choose more nutritious items.
Balanced meals that include protein, carbohydrates and vegetables may also help to increase energy levels and improve mental wellbeing.
Don’t suffer in silence
A study buddy can be useful for both accountability and talking through revision challenges and solutions together, but our students also have a strong network of tutors, mentors and a director of pastoral care who are ready to speak with, and support, them when they feel anxious or stressed.
Most importantly, they can help them reframe their perspective by reminding them that this period is just one moment in their lives.
