Key tips on how to manage stress shared ahead of exam season

Maidenhead United’s wellbeing programme manager has shared her tips to manage stress ahead of the start of exam season.

In line with its partners at CALM, the York Road club has been delivering a series of wellbeing talks, in an effort to support mental wellbeing.

A recent talk with the women’s team by the club’s community trust wellbeing programme manager, Angela Gomes, focused on the management of stress and overall wellbeing.

Ed Jackson-Norris, the women’s first team manager, said: “The women’s team have begun actively applying the techniques and terminology from the session to manage their emotions during games.

“We’ve observed a clear improvement in how players handle high-pressure situations, as reflected in the conversations happening on and off the pitch. Continued investment in this area will only strengthen the group further.”

To build on this, the club has scheduled a follow-up session, which will focus on building resilience and reinforcing the significance of emotional regulation in both daily life and sport.

The club has also adapted its wellbeing talk for its younger performance teams.

These sessions were also ‘well received’ and there are plans to deliver more workshops to support the next generation.

As part of its wider work, the club also regularly hosts community-led walks, which are open to all.

Through the initiatives, the club is hoping to show that managing stress, building resilience and supporting wellbeing are ‘vital skills’, not just for sport, but for all life aspects including work and study.

With exam season fast approaching across the borough, Angela has outlined some key tips to manage exam stress.

Tips for the night before exams include making sure to stay well hydrated, reducing the use of technology and phones to a minimum of an hour before going to sleep and having an early night. Students are also advised to pack their bag and get their clothes ready for the next day.

“If sleep is difficult, try gently tapping on the collar bone with one or both hands. Repeat the affirmations to yourself ‘I am safe, all is well”, Angela added.

Another tip encourages youngsters to breathe in and out, tracing up and down their fingers on one hand with one finger from the other hand and breathing in as they go up the side of the finger and breathing out as they come down.

“This uses your senses and breath and calms the body and mind,” Angela said.

Students are also encouraged to visualise themselves at the end of the exam or when they receive their results and how they will feel.

On the morning of the exams, drink plenty of water and avoid sugary foods as they can ‘significantly impact the brain’, affecting memory, mood and cognitive function.

Making time for exercise or being in nature has also been recommended as well as getting a hug – even from a pet.

Angela added: “As soon as you sit down to take the exam, take a minute, and use your senses.

“What can I see? what can I hear? what can I smell? what can I taste? what can I feel?

“Focusing on and engaging with your senses can help to deactivate the fight-or-flight response and promote a sense of calm.”

Following their exam, students are encouraged to relax and have some downtime and reward themselves by doing something enjoyable.

“Reflect – take some time to think about the exam experience and how you studied. 

“What worked well, and what could be improved?,” Angela added.

She wishes students good luck for their upcoming exams.

For more information or to get in touch with any queries contact Angela at wellbeing@maidenheadunitedfc.org or take a look at the club’s community trust website at www.maidenheadunitedfc.org/home/ 

To find guidance on exam and workplace stress from CALM, visit: www.thecalmzone.net/