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Stressed before an exam or deadline: next hour

Calm your body, pick one small next step and get through the next hour.

23 items · 5 sections · wellbeing, mental-health, study, anxiety

Start this checklist

First 5 minutes (5)

  • Stop, and put your feet flat on the floor
  • Breathe in through your nose, counting slowly from 1 to 5Do not force it. You may not reach 5 at first.Open
  • Breathe out gently through your mouth, counting 1 to 5
  • Keep going for 5 minutes
  • Remind yourself: this feeling is strong, and it will pass

Next 10 minutes (4)

  • Drink some water, and eat something small if you have not
  • Walk round the block or up and down the stairs
  • Put your phone on silent, and out of reach
  • Write down everything in your head, on one page

Next 30 minutes (5)

  • Circle the one thing that matters most
  • Make it tiny: one page, one past question or one paragraph
  • Set a timer for 25 minutes and only do that
  • Stuck after 5 minutes? Move to the next small thing
  • Do not start anything new now

Last 15 minutes (6)

  • Take a 5-minute break away from the screen
  • Write down what you did, even if it is small
  • Pick the next 25-minute step, or stop for the day
  • Pack what you need for tomorrow: ID, pens, charger
  • Send one person a message: "Exam nerves today"
  • Aim for a normal bedtime. Sleep helps more than a late cram

If it is more than nerves (3)

  • Can't sleep or eat for days? Talk to your doctor or student support
  • Deadline not possible? Ask for an extension early
  • Having thoughts of harming yourself? Please reach out nowUS: call or text 988. India: Tele-MANAS 14416 or 1-800-891-4416. UK and Ireland: Samaritans 116 123.Open

Written from www.nhs.uk

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