Assessments can be stressful, no matter how much we have studied for them in advance. Here are some tips for looking after your wellbeing on the day of an assessment.

Just before the exam

Set yourself up for success!

Read the tips about creating the best assessment conditions here . Being prepared ahead of time can stop you from worrying about things going wrong, and can stop us from feeling flustered close to the start of the exam.

Eat something before you begin

Stress can make us feel nauseous, or not want to eat. However, unstable blood sugar can cause peaks and dips in energy levels, which can lead to?poor concentration and feeling tired. Try to eat slow-releasing energy foods such as fruits, vegetables and wholegrains before an assessment. Try the NHS's Easy Meals or Smart Recipes apps if you need some ideas for what to eat.

Take a moment to relax

Whilst it can be tempting to study up until the minute your assessment starts, it's very unlikely that this information will 'go in' and you might stress more if you feel like you haven't learnt something. Take some time before the assessment - at least 30 minutes, where possible, to sit quietly, use some relaxation techniques, and to get yourself in the right mindset.

In the exam

Five Senses Drill

If you feel panicky or your mind goes blank in the exam, acknowledge that it is your body's natural fight or flight reflex making you feel that way. Take a few moments to relax and balance your breathing before continuing. You may feel that you do not have time to do this, but try to see it as an investment - if you take a minute to calm yourself now, you will be able to focus better and work more efficiently, and you won't feel as stressed.?You could pause what you are doing and do the Five Senses Drill:

• See : look around you and silently name five things in your immediate vicinity. Be specific - instead of saying "chair" and rushing onto the next item, say in your head "cosy purple armchair with a grey cushion".
• Hear : silently name four things that you can hear right now. Are they near or far away?
• Feel : bring your attention to your body and silently name three sensations that you can feel in this moment - for example, warmth, coolness, tension, fabric on your skin, etc.
• Smell : in your head, say two things you can smell - if you can't smell anything right now, think of two smells you enjoy or find comforting.
• Taste : silently name one thing you can taste!

Let someone know

If you experience problems during the assessment, please make the Student Office aware of this.

? Study tips for on the day ? Student Office contact details