Hello Busy Bees – as you juggle all the balls of revision/work/life/family/friends etc etc… here are some tips to help you not just survive, but perhaps even to thrive! These simple ‘BEES’ practices will make all the difference…we promise!
Breathe
We breathe all of the time (obviously!) – but when did you last actually think about your breathing? Try this exercise, and focus on the oxygen flowing inside and around you to make you strong and give you energy. Breathe in for 5 counts…hold for 5 counts…breathe out for 5 counts. Do this 5 times and notice your heart rate slowing, your brain clearing & your focus returning. Do it at your desk, before the exam, even in the exam between questions.
Also try putting a ‘breath’ into your day – go for a walk, have a bath, sit outside…take time to be with the people who really care about the answer to the question ‘how are you?’
Eat
Just in the same way as we wouldn’t drive a car without fuel, or use our phones without charging them, we need to give our bodies the energy they need to work at their peak performance – especially in intense times. Eat regularly – plenty of protein (meat, beans…), slow-release carbohydrates (oats, nuts, brown rice), vegetables and fruit. Drink PLENTY of water (caffeinated drinks don’t help you here!) and steer well clear of ‘energy’ drinks – all the evidence points to them as causing loss of concentration and sleep – not what you need!
Exercise
Believe it or not your human body is a finely tuned piece of engineering – and it needs to be ‘worked’ in the right way. We are programmed to have a fight or flight response to everything – a hangover from when we were competing with Sabre-toothed tigers for prey!! As we respond to the stresses we face in this day & age (eg. exams rather than tigers!), biochemicals are released, which if not ‘burned off’ can cause anxiety, knots in our stomachs etc. Exercise helps our bodies to stay calm and handle stress better – taking a walk, going for a jog, swimming a few lengths or a half hour gym session will really help. Try and get 30 mins a day if you can.
Sleep
Quite simply you need to sleep! If possible, your bedroom should be your space to sleep and relax – and nothing else. Turning off your screens an hour before you sleep, keeping your phone in another room will MASSIVELY enhance your sleep. You might want to think about agreeing with others in whatsapp/messenger groups that you won’t contact each other after a certain time – and stick to it! If you find your brain ‘whirring’ when you lie down, write a list of what you want to remember for the next day. Aim to get a minimum of 8 hours a sleep each night – it will do wonders for what you will be doing the next day.
You can do this – and if you hit a tough day, remember BEES – Breathe, Eat, Exercise & Sleep. Don’t forget the support available to you in school – we are always here to help!
Contributors: Fiona Long (Post 16 Mentor) and Beth Rookwood (Sixth Form Chaplain)
