Wellbeing & Meditation
IT is coming up to that time of year again. The nice weather, studying and exams always seem to go together in Ireland.
Clients come to me around this time every year, asking for help with pre-exam nerves so they can study better and do and be their best.
Here are my top 12 steps for exam success to help you prepare for yours.
1. Give Self-care priority. If you want the best out of yourself, you have to give the best to yourself. That involves eating well, daily sunlight, regular breaks from study (10 to 15 minutes every two hours) and being kind to yourself. Get enough sleep. Drink plenty of water. And do something to relax and switch-off daily.
2. Think positively about your exams, yourself and your future. If you find yourself thinking negatively reframe it to a positive.
3. Do a general study plan and one for each day and adjust as you need. Sticking to a plan will build confidence and alleviate stress. Don’t think too far ahead. And when it comes to the exams, set an intention that you do your best in each exam with what you know.
4. Meditate. Be mindful and take a few mindful breaths before and as a break in your study sessions. This will calm you and help you focus better. Start this now, so you are well practiced for your exam days.
5. Minimise social media. Social media fragments your attention span and makes it harder to focus for longer periods which is what you need to do in exams.
6. As you get closer to the exams, make your study sessions more like exams or study in exam-like conditions. This is particularly helpful for those that get nervous and do not do themselves justice on exam days.
7. Be careful who you spend time with. If others around you are panicking and you are prone to exam stress, minimize speaking to them about exams or spending too much time with them. Stress is contagious. Even some people that are super confident may stress you. You know who and what types of people and conversations affect you. Look after yourself and avoid or minimise such situations.
8. When you feel stressed, ask yourself if there is anything you can do about it. If there isn’t let it go, and if there is, act. If the answer is study, get studying. This will alleviate your stress and prepare you for a strong result. Double benefits.
9. Exercise. Do something that gets you moving and that you enjoy every day. A five or 10 minute walk or stretch can work wonders. Go for a longer cycle, swim, walk or run a few times a week.
10. Take care of logistics. Do a good study plan that covers what you need and as you get closer to the exams, make sure you are clear on your timetable and have everything you need ready for each day well in advance to avoid any last-minute panic.
11.Don’t increase your caffeine, energy drink or sugar intake to survive. They can adversely affect your concentration, anxiety levels, general wellbeing and sleep.
12. Avoid post-mortems that stress you out. Reflect on how you handled the exam. If you feel your exam technique could have been better – handling of time etc. learn from that and apply in the next exam. Take time to disengage emotionally from each exam and close that chapter before you resume study or get into the next one. I am often asked about natural solutions for lowering blood pressure. High blood pressure is one of the main indicators of cardiovascular problems so it shouldn’t be ignored.
If you’re not taking medication then it is wise to do something natural instead to keep it in check, because it won’t necessarily go away by itself. Then, after a couple of months make sure to have your blood pressure checked again to make sure that what you’re doing is working.
Common foods to help include: apple cider vinegar, beetroot, cinnamon, cayenne pepper, garlic, and hawthorn tea. You should also include oily fish or Omega 3 fish oil supplements which are associated with reducing blood pressure. For good fats try almonds, chia seeds, flax seeds, walnuts, olive oil, or avocado. Magnesium found in green vegetables can also help.
One of my favourite remedies is Jan De Vries Hawthorn Garlic Complex because it has a nice mix of ingredients. It contains garlic, hawthorn, passiflora, and vitamin E. You can of course drink hawthorn tea, or eat plenty of garlic, and vitamin E rich food but if you don’t do this every day then this supplement is worth considering. This remedy may also reduce cholesterol levels and support arterial health. The Hawthorn has a balancing effect on blood pressure, and the garlic has traditionally been used to lower it. Vitamin E is included to support the action of the garlic and is a natural antioxidant used in this supplement to keep the arterial walls supple. Passiflora helps reduce anxiety.
Other supplements to consider include: Coenzyme Q10 which can also support vital energy supply to the heart. Vitamin K may reduce blood pressure and prevent calcification of the arteries. Arginine improves blood flow, fights inflammation, lowers the risk of arteriosclerosis, and helps to lower blood pressure.
Stress, Anxiety and emotional trauma can cause spikes in your blood pressure so if you’re experiencing stress on a daily basis you really need to find ways of dealing with it. This can be achieved through relaxation techniques, walking, talking, or taking supplements to deal with stress. Your diet, smoking, being overweight, and lack of exercise are all factors to be considered and improved if necessary.
So take good care of your heart, and it will take care of you. Always check with your doctor if you’re on medication.