Stressed out with exam pressure? Physical activity can help!

It's that time of year again when almost 50,000 pupils in year 12 and above could be sitting important exams in Northern Ireland. Most of these young people will find themselves experiencing some form of stress during the weeks ahead so the Health Promotion Agency has a few helpful hints for pupils to help them avoid those all too familiar symptoms.

Exam tension is very common and is not necessarily a bad thing as a certain amount of stress can help motivate some people to work harder. While not life threatening, stress can drain the body of vital resources at a time when it is needed most. Hard working students can experience headaches, eyestrain, racing heart, fatigue, irritability, sleeping problems and muscle tension.

Siobhan Weir, Regional Health Promotion Manager for Physical Activity at the Health Promotion Agency, said: "Stress can be tackled physically with small bouts of activity which can help to relax the body, relieve tension and as a result studying will be more productive. As the exam dates draw closer and the pressure increases students may feel there is no time for long breaks to exercise but there are a few things that can be easily worked into study time and don't take too long to do.

"Take a brisk 10 minute walk outside in the fresh air to revitalise the body and give the eyes a break from the books; break up revision sessions by putting on your favourite music and dance around the room for a few minutes; during high stress times try something relaxing like yoga or jogging to help relieve the pressure as opposed to taking part in a very competitive sport which can increase the stress levels!" said Siobhan.

When studying young people can easily forget about eating healthily so Angela McComb, Regional Health Promotion Manager for Nutrition with the Health Promotion Agency, has a few pointers for students to follow: "It's essential to eat three regular meals a day to help keep blood sugar levels topped up and ensure good concentration. Blood sugar is the body's fuel but this doesn't mean devouring lots of sugary foods like cakes and biscuits. Instead, eat starchy foods like bread, potatoes, rice, pasta and breakfast cereals as these provide all the necessary sugar in the blood. Choosing high fibre varieties helps to guarantee blood sugar levels and concentration levels are kept constant!" said Angela.

Eating a variety of foods from all the other main food groups is also important. These include: fruit and vegetables; milk and milk products; meat, fish and alternatives. Although exam time is a stressful time it is best not to eat too many fatty and sugary 'comfort' foods.

Siobhan concluded: "One 'A' level student has a top tip that really works if you can't bear to switch off completely and that is to record the important bits you are learning for the exam, plug into your walkman and study as you stride outside. No doubt parents as well as pupils are feeling the strain so hopefully these pointers will be helpful for the whole family during the weeks ahead."

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Notes to the editor: Figures taken from the School Census October 2001.