Weâre down to final days. As State exam D-Day draws closer, nerves and panic can take over. Itâs easy to feel overwhelmed about what is an already stressful situation.
But, fear not, we have spoken to experts in the field who offer their best tips to students â and their parents â for getting through the next few days and weeks.
The power of self-belief
âWhen we get anxious we overestimate the challenge and underestimate our own ability,â says Dr Colman Noctor, child and adolescent psychotherapist.
He advises that students counter the anxiety they may be feeling by âputting the challenge in perspective â the Leaving Cert isnât life or deathâ.
âNurture your own self-belief. Remind yourself of the work youâve done and trust your process,â he continues.
Sleep
The temptation to pull all-nighters and cram may be real, but sleep is vital to the learning process, Dr Noctor explains.
âYour brain is a muscle and like any muscle it needs rest to grow. Sleep is key to consolidating your learning, so reassure yourself that downtime is crucially important, not only for mental wellbeing, but also for better retention.â
Recognise your pressure points
âIn our school we find our students tell us that itâs not parents or teachers generally piling on the pressure â itâs students themselves. And often inadvertently, the students around them,â Craig Petrie, principal of East Glendalough School explains.
âTry to detach yourself from what others are doing,â he recommends. âStick to your plan. Cover your topics. Prepare in a way that suits you best. And try to block out the noise.â
Find your rhythm
Which you will very quickly, Petrie says. âThe first day is the toughest, as itâs the most unknown. Do what you can to find out beforehand where youâll be sitting, what time you need to be there and how youâll get in.â
Know the reality
The stress students feel is often caused by worries about âthe grades they might achieveâ and how ultimately, if they donât get the grades they want, it may lead to not getting âthe course on the CAO that they wantâ, says guidance counsellor Donnchadh OâMahony.
This is something parents need to be aware of also, OâMahony says.
âBecause sometimes, unbeknown to the parent, the stress can come from them, because they want them [the student] to do well, so badly.â
âParents need to know that . . . there are so many more [choices] than there was when they were doing the Leaving Cert and when they were doing their CAO.â
Focus on the effort, not the outcome
Following on from the comfort of that knowledge, OâMahony recommends focusing on the âeffort in the lead up to the Leaving Certâ.
Focusing on âthe examâ itself, rather than âthe outcomeâ, he says. âThis can often help reduce pressure and make the learning process even a bit more enjoyable.â
Know when to seek help
OâMahony recommends having a chat with your guidance counsellor, deputy principal, principal or parents if you are finding the âstress and anxiety of the exams is outside the norm. Itâs an extraordinary stress.
âAsk for some advice. Tell them what youâre going through,â he says. âYouâll be able to get the necessary help. Guidance counsellors in school would be very good at that.â
Comparison is the thief of joy
So says teacher Sonya Macken from Brandon Grammar School. And itâs something for both students and parents to remember.
âNo two students write the same answers â even if it was open book. Itâs like baking,â she says. âWe all have the same recipe and ingredients in front of us but not all cakes end up the same.â Students need to be âas methodical as possible in the moment and not worry about how anyone else is preparingâ.
âThose who study longest often lie and say theyâre doing very little,â she cautions.
âParents are at a huge disadvantage as they donât really know how to navigate it at all. [They] see what Mary and Jonny is doing for their son, and try the same with their own.â
Focus on the positives
Macken recommends that students focus on the âknowledge and skills they do have rather than panicking about what they donâtâ.
âFocus on the positive â what subjects they have confidence inâ and âwhat subjects they know wellâ.
Study smart
State examiner and teacher Audrey McSweeney who runs the Instragram account Excel in French recommends that students consider the specific areas of subjects they may be struggling with, examine the places they tend to lose marks, and approach their teacher for advice.
âAsk them âHow can I revise this area? How can I improve on this area over the next few weeks? What things can I start practising myself at home that would help me improve in this area and ultimately, hopefully, bring up my mark?ââ
McSweeney says it is far better to approach the teacher than ask friends for advice.
âThey are the ones who have been teaching the Leaving Cert for many, many years and they will be best placed to give you advice and a plan.â
Back to basics
âIf youâre flustered in the exam, go back to basics,â says Martina McGrath Daly, editor of 625points.com.
âMost of the marks are always for the basics. You could be thinking âoh God thereâs one fact, one titbit, one nugget of information that I was really proud that I knew. But now Iâve forgotten it and I feel so badâ. But forget about it â the majority of the marks are for the basics,â she reiterates.
Check the little things
In the panic about the exams, itâs easy to forget about the essentials like making sure students have pens, pencils, calculators, log tables, etc, says Aisling OâConnor, parenting and child psychologist.
Getting on top of that same panic can be aided by using visualisation as a tool.
âVisualise yourself walking into the exam, sitting down, turning over the paper and really visualising yourself going âoh my gosh this is going so well. This is fantasticâ. That can really help settle those nerves,â she says.
Get outside
OâConnell says getting outside for 15 minutes a day is hugely beneficial.
âWhen youâre out in nature, it calms the whole nervous system down,â she says.
OâConnell recommends parents ask students to go outside for short periods, rather than an hour, because students can manage that without worrying that itâs too much time to spend away from their study.
âJust give yourself a chance to relax every day,â she says.
Do what you can â yes, parents, Iâm looking at you
This oneâs from me, as a parent whoâs been there. We canât do it for them (and would we want to really?) but we can keep the parentsâ nerves at bay, too, by doing what we can.
That might be making their favourite dinner, or bringing them to the exam centre on the first day. It could be providing endless cups of tea, letting them off household chores, biting our tongues a little bit more, distracting them from exam postmortems, watching a favourite comedy with them in the evening, or even â horror of horrors â tackling a teenage bedroom so they have a tidy and comfortable space to unwind and rest.
It may not help them recall theorems or important historical dates, but at least theyâll know we have their backs.