Exam season is upon us and can be a challenging time for young people. Many feel stressed in the lead-up to and during their exams followed by worry in anticipation of their results.

Please see our Mental Health Newsletter for tips on managing Exam Stress.

Noticing early signs that exam or assessment stress is becoming an issue for a student include:

• Noticeable low mood 
• Expressing hopelessness about the future 
• Not enjoying activities that they previously enjoyed 
• Withdrawing from friends
• Tiredness
  • Complaining of physical symptoms – e.g. headaches and stomach pains
  • Not eating or drinking frequently
  • Noticeable anxiety 
• Reassurance seeking 
• Reduced eye contact 
• Talking quickly 
  • Avoidance 
  • Irritability.

As adults, it can be difficult to know what we can do to support children and young people during this time.  What can adults do to support students?

Here are is a tip sheets full of practical advice to help young people, schools and families manage stress during exam season.

Time management tips to help with focus, concentration and to avoid procrastination:

“Planning a special treat and talking about things they are looking forward to after exams, can help them feel positive, motivated and less worried” young minds

Apps to support your mental health: https://www.headspace.com/  or https://balanceapp.com/ (free for 12months)

Newsletter

What is Mental Health

The theme of Mental Health Awareness week 2023 is Anxiety.

Anxiety disorders affect over 8 million people in the UK – that’s a little over 1 in 10 of us – and there are lots of different types.

What is anxiety?

Anxiety is a common emotion that we’ve likely all experienced at some point in our lives.
We may feel worried, tense or fearful sometimes. These are normal responses to certain situations. 
But if you live with an anxiety disorder these intense feelings of fear and danger can be ongoing and impact the quality of life, stopping you living your life as fully as you want to.
When we talk about anxiety, we might dismiss it as someone “just worrying” or “just being stressed”. 
These common phrases can be harmful. This Mental Health Week we want to challenge the notion that it’s ‘just’ anxiety, and share awareness about the condition.

Types of Anxiety?

Common types of anxiety disorders include:

• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Generalised anxiety disorder (GAD)
• Phobias
• Separation anxiety

There are also some common anxiety themes and experiences which might impact our lifestyle. For example, experiencing agoraphobia, the fear of public spaces or health anxiety, making us anxious about changes to our health or experiencing health related issues.

Help for anxiety

There are lots of self-help methods, often based on cognitive behavioural therapy (CBT).

CBT helps you to rethink negative thoughts and behaviours.

• Non-facilitated self-help – This involves using information provided by the NHS to help yourself
• Guided self-help – A trained professional will take you through the information – Speak to your GP
• Psycho-educational groups – In a group, you’ll learn about your symptoms and how to manage them

Popular self-help methods that you can do at home to help you relax and manage your symptoms include:

• Doing relaxing tasks such as guided meditation or relaxing music or colouring (find your way to become more mindful)
• Eating healthily
• Exercising
• Keeping a routine
• Try to get enough sleep
• Keep a mood diary to help you be aware of your symptoms, and what makes you better and worse

5 Minute Techniques | 10 Minute Techniques

Apps to support your mental health: https://www.headspace.com/  or https://balanceapp.com/ (free for 12months)

“Our mind wanders all the time, either reviewing the past or planning for the future. Mindfulness is a skill that teaches you to pay attention to the present by noticing when your mind wanders off.” Suzanne Westbrook

Practice Mindful breathing:

For online support for anxiety or low mood, sign up for silvercloud : https://kernowconnect.silvercloudhealth.com/signup

If you are struggling and don’t know who to speak to you can

Text SHOUT to 85258  (24/7)

Or contact ChildLine 0800 1111

• Kooth:(online counselling for young people)
• BEAM: this is a telephone based service for people aged under 25. Please email AskBeam@childrenssociety.org.uk in the first instance
• Childline
• NSPCC
• Young Minds
• Cruse: Bereavement Support
• BEAT:Support around eating disorders
• BeeU
• The Mix: or telephone 0808 808 4994
• PRISM: Free local grief support for young people and adults. Request a referral form by emailing prismtelford@gmail.com
• Winstons Wish: Support for children and young people after the death of a sibling or parent
• Samaritans
• Hopeline U.K: Support for people who have concerns over suicide. You can also telephone 0800 068 4141

Services available for support include Kooth and BEAM.

Kooth is a free online mental wellbeing community, that provides safe and anonymous support. They can be contacted via their website: https://www.kooth.com/