This Wednesday June 6th will be a day of huge importance for Donegal’s Leaving and Junior Certificate students.
There are 2,043 Leaving Cert students, 106 Leaving Cert Applied and 2,213 Junior Cert students in the county working hard in preparation for state exams.
With a few tricks and a bit of strategy, however, surviving the last few weeks of the Leaving Cert doesn’t have to be difficult or stressful. Sleep, put the phone down, and enjoy the small things are among the top tips shared today by Clive Byrne, director of the National Association of Principals and Deputy Principals (NAPD).
Mr Byrne shares these five pieces of wisdom to help Leaving Cert students keep calm and stress-free:
1. Sleep at least eight hours a night
“Getting a good night’s sleep before an exam is undoubtedly the single most important thing you can do. Don’t waste time cramming until the wee hours. Not only will you wake up absolutely exhausted, you’ll have immense difficulty actually recalling any information in the exam hall.
“You need a good eight or nine hours before an exam. Close the books, shut off your phone, and get to bed early.”
2. Eat well and avoid caffeine
“Eating a poor diet can wreak havoc not only on your physical health, but your state of mind. As much as possible, avoid eating nutrient-sparse junk like crisps, pizzas and other greasy or fatty foods.
“In particular, lay off the caffeine. While a cup of coffee or an energy drink will give you a brief buzz, you’ll crash later. Drink too much over a period of time and your body will become dependent on it. Remember, you won’t be able to satisfy your caffeine cravings in an exam.”
3. Create a study plan
“While you should have done most of your study by now, you probably have some exams separated by a few days. Use this time to study sensibly. While there’s no one-size-fits-all way of doing it, consider organising your subjects by topics. Hone in on your weakest areas rather than just refreshing what you already know well.
“Some people work best revising over longer chunks of time, while others prefer to study for forty minutes then take ten- or fifteen-minute breaks. Experiment and see what works for you. Use flash cards to jog your memory, speak your notes aloud, and as much as possible write, rather than type, your notes.”
4. Find a quiet place
“A study plan is only as good as your study environment. Get away from noisy family members, televisions, computers, games consoles and anything else that might tempt you or cause your mind to wander. Most important of all: Put down your phone. Turn it off. Lock it away if you must.
“If you’re getting cabin fever, try studying outside. If you’re really struggling, consider setting up shop at your local library.”
5. De-stress
“The Leaving Cert is an immensely stressful time. While you should be working hard, you shouldn’t be pushing yourself to the edge of a nervous breakdown. You need to be calm and collected on the day.
“You won’t be productive if you study for twelve hours straight, locked away like a monk in a cell. Take regular breaks and reward your work by doing something that you enjoy. Listen to music, go for a walk, and talk to your friends and family.”
Meanwhile, leading mental health charity Samaritans Ireland have urged students, parents and teachers to put their well-being ahead of their grade during the exam period.
Cindy O’Shea, the Regional Director for Samaritans in Ireland said: “This can be an incredibly stressful time not only for the young person, but for other family members, carers and even teachers.
“We would urge anyone involved in exams and supporting young people with their studies, to ensure students look after their emotional health,” she said.
Anyone feeling overwhelmed by exam pressure, or is concerned about someone else can contact Samaritans for free from any phone on 116-123 or text 087-260-9090/email jo@samaritans.ie.
