Exam Revision & Wellbeing Tips
Introduction… SOAS Students’ Union and Student Advice & Wellbeing have put together this advice about Exam Revision and Exam Wellbeing. Revision tips include preparing for the upcoming period, being strategic with your revision rather than trying to memorise everything, practicing exam answers and timings, and finding revision techniques that work for you. Looking after your wellbeing is just as important as studying as it helps you to perform better in exams. It’s important to make time for relaxing and doing things you enjoy, drinking plenty of water and having a balanced diet, and getting enough rest. We have also provided information about dealing with stress, about support that is available and contact details for support services.
We recommend having a look at our Exam Wellbeing Programme for information about sessions, workshops and therapies taking place in the lead up to and throughout the exam period. We will also have a stall every day in the main foyer of the main building with information (which you can come and browse any time), which will be staffed from 12-2pm every day if you want to come by for advice or a chat
Being Organised… It is best to have all the information about the exams you will be taking as soon as possible so you can make a plan for coping with them. This helps to put our minds at ease. You will probably want to:
Be sure of the dates and times of your exams, perhaps place your exam timetable somewhere visible, so you won’t forget. Use the syllabus and advice from academics to indicate what content you are expected to know and try to catch up if you have been absent for any significant topics Keep your notes in an organised format that works for you. Remind friends and housemates that you have exams and they may need to be patient with you. Where necessary, you may want to ask that a quiet space, for example your bedroom, is particularly respected.
Tips for Revision… Everyone revises differently and the techniques you use depend partly on what it is you are studying. However, the same principles apply to all subject areas. Rather than simply throwing yourself in and rereading your materials, try to adopt a strategic approach to your revision.
Know What to Expect and Prepare: Familiarise yourself with the exam format: look at the exam format so you know many questions you will have to answer, check if there are different sections with different types of questions, and read instructions carefully. Attend revision lectures, and go to your academic’s office hours, for advice. Every subject, and every course, is different, so academics are likely to have the best advice for their exam. Preparing answers: use exams from previous years and practice planning how you would answer questions, focussing on specifically answering the question asked. It is also very helpful to do a few practice, timed exams to get used to the timings – which is the most important thing in any exam.
Check for Gaps in your Knowledge Review your own knowledge and understanding. Decide which topics you might need to revise intensively and which you need to review only briefly. You can’t remember everything: an exam is not a memory test, it is asking for your understanding of what you have studied. It is also your opportunity to stand back, reflect on and connect the material you have covered over the year. Be strategic: don’t revise your whole course, but rather key themes, topics and debates. Ask your academic how many topics you should revise, usually between 6-10 topics is advised (the specific number varies for different courses). It can be helpful to create study groups with coursemates, who meet up to share knowledge and discuss topics. Sharing essays and revision notes with each other can also help fill knowledge gaps and clarify anything you are unsure about.
Create a timetable Look at how much time you have available and create a timetable. Plan ahead to fit your revision around your work and domestic life. Plan a revision timetable, which is: Linked to your exam timetable so you revise subjects in the right order Is realistic and flexible, in case of any unexpected events Shows your priorities clearly Takes into account your best time of day for studying. This is particularly important if you are taking medication that affects when you can concentrate. Balances your revision with other demands on your time, e.g. meals, sleep, chores or other commitments, as well as time for relaxing
Revision Techniques Revision techniques: You tend to remember best the information received at the beginning and end of a learning session. So when you revise, it is a good idea to:
Take regular breaks-(aim for mini breaks of 5 mins after every 40 mins) Quickly review the key points of what you have been studying each time you take a break. Review them again one hour, one day and two days later. Reviewing in this way is a very effective method of reinforcing memory. Group study and discussion is also a good way of reinforcing memory – verbally explaining topics you have been revising is one of the best ways to test what you have learnt, reinforce your memory, and practice explaining concepts and formulating arguments as you will have to do in the exam. Finding techniques that work for you: it could be writing documents of linear notes, it could be drawing mind maps, it could be small revision cards or flash cards, it could be sticking up key concepts or terms up around parts of your house, it could be a combination of different methods!
More tips can be found here: Skills For Success Tips on Moodle SOAS Student Advice and Wellbeing Ten Top Tips for Exams BBC Learning Website: www.bbc.co.uk/learning Open University: www.open.ac.uk/skillsforstudy
Exam Wellbeing… Studies have proven that looking after wellbeing during exam periods leads to better exam results. Keeping hydrated, eating healthily, exercising and keeping active and balancing revision with sleep and time to relax and doing things you enjoy, enable us to retain more information and perform better in exams. So, looking after your wellbeing is just as important as studying!
Keep Hydrated Water allows many of the chemical reactions in our bodies to take place and therefore, the speed at which our brains can work and process all those notes will be affected if we become dehydrated. The NHS recommends we aim to drink around 1.2 litres of fluid a day – water being the liquid of choice to keep your body functioning on top form.
Healthy Eating A healthy, balanced diet helps our energy levels and our ability to retain knowledge. But don’t worry if you can’t manage all of the suggestions, the most important thing is that you feel comfortable with your diet. This is also not the best time to give up coffee, tea, smoking etc, but also avoid increasing consumption excessively.
Make sure to eat: even if you normally skip breakfast or avoid eating when you are nervous, you should still make the time to eat something. Your brain needs the energy from food to work efficiently, and you need to keep your mental focus on your exam and not on a rumbling stomach! Eat regular meals, with snacks in between. Having a balanced diet, especially including fruit, nuts, seeds, yoghurt, and fresh vegetables, will help boost the brain. More detailed advice about eating for energy can be found here on the BBC, and here on Good Luck Exams Avoid anything caffeinated or sugary in the hours before sleep. Specific foods and drink can also help you to get a good night’s sleep, for example warm milk and herbal teas before bed have a sedative effect, and a carb-rich dinner will help sleepinducing amino acids to reach the brain, to help you nod off. For more advice on this have a look at this BBC guide. Sugar-fixes are not recommended when studying. Excessive sugar consumption provides a temporary high, soon followed by crashing blood sugar levels, causing fatigue. Healthy snacks, such as fruit, nuts and seeds will give you more energy as they are filled with vitamins. However, it is important to have a balance, so don’t cut out sugary or unhealthy foods altogether. It can also be helpful to have a bit of dark chocolate just before an exam to give you a boost without the crash as it doesn’t contain as much sugar (if you don’t like the bitterness, you can get dark chocolate with mint, orange, or other flavours!)
Physical activity As little as 10 or 20 minutes a day spent doing moderate physical activity can have a positive impact on your mental health. Exercise releases endorphins, ‘feel good’ hormones, which can help overcome a low mood. It can also distract you from unwanted thoughts or worries, and it is an excellent way of coping with stress – especially if it’s enjoyable. You may want to do something on your own or try the opportunities for social exercise in the SOAS Exam Wellbeing Programme (for example yoga, zumba, boxing, and mindful walks!) You may prefer to work it into useful tasks, such as housework or gardening. Think about what appeals to you – you are more likely to stick with it. But remember, while activity is good for you, doing too much can be stressful. But keeping up regular exercise, even just walking, is beneficial.
Consider complementary therapies and other activities Yoga, meditation, and massage all have proven benefits in reducing stress and promoting relaxation. These therapies and other activities for relaxation have been organised throughout the exam period in the SOAS Exam Wellbeing Programme.
Get enough sleep If you’re tired, your worries can get blown out of proportion. If you’ve been finding it difficult to get to sleep, try cutting down on stimulants (e.g. tea, coffee, alcohol, sugar). Make sure you have time to unwind before bed, make sure you have time to relax and unwind in between revision and sleep. During stressful periods, it also helps not to look at a screen before going to bed, though of course you may need this to unwind. Just make sure to get a good balance between the two. More advice on getting a good night’s sleep can be found here. Exercising in the daytime can also help you to have a good night’s sleep. Some people feel stressed about not getting enough sleep. Remember, it’s normal to struggle to sleep before something you’re worried about. But even if you have trouble sleeping, if you’ve had a good night’s sleep in the days beforehand, this will
give you energy for your exam a few days later. Even when we have difficulty sleeping we are still resting, giving us energy for the following day.
Making time for both studying and relaxing Make sure that you make time for relaxing as well as studying. Looking after your wellbeing and resting sufficiently will give you more energy and confidence when you sit the exams. Take breaks from studying to do things you enjoy, that take your mind of studying and help you relax, for example physical exercise, going to yoga, meditation, massage or other workshops at SOAS, seeing friends, watching TV, soaking in a bubble bath, etc. This is especially important before sleep, to help you unwind and relax. It can also help if you can keep your study space and relaxation space separate. Try and find the place that you work best, and then use your private space for relaxation. If you do work best in your bedroom, then it could help to put away your notes and books, when you’re using the space to rest, so that you can have a proper break without being reminded of study. After an exam is over, give yourself time to do something you enjoy as a reward: sit in the sun, have a coffee, go for lunch with friends, watch TV, go to the cinema, eat favourite foods, listen to music. And let go of the exam – enjoy the present moment rather than dwelling on the past.
Dealing with stress… Straightforward, effective, self-help techniques can be very useful to de-stress.
Try a relaxation routine Close your eyes and breathe slowly and deeply. Breathe out more slowly than you breathe in. Locate any areas of tension and try to relax those muscles – imagine the tension disappearing. Relax each part of the body in turn – from your feet to the top of your head After 20 minutes, take some deep breaths and stretch
Breathing Using your breath can soothe and calm you It is impossible to be relaxed and anxious at the same time Focus on breathing out rather than breathing in, breathing out smoothly, slowly but without strain Feel your breath flow through your body from the crown of your head to your feet and through the floor so you ground yourself
SOAS Exam Wellbeing Programme Have a look at the Exam Wellbeing Programme at SOAS for information about sessions, workshops and therapies that could help to relieve stress and promote relaxation. There will also be a stall every day in the main foyer of the main building throughout the exam period with information materials, which will be staffed from 12-2pm everyday if you want to come by for advice or a chat.
Exam Anxiety Student Advice and Wellbeing have put together information about dealing with Exam Anxiety and being prepared. Other resources: This Mind advice on academic work and exams is also a helpful guide to managing work and revision and dealing with stress. Headspace website and App with 10 free sessions, which helps teach how to mediate and develop mindfulness. SAM App which helps you to understand and manage anxiety If you are worried about ongoing symptoms of stress you might consider contacting a specialist stress counsellor. The International Stress Management Association (ISMA) maintains a list of practitioners: http://www.isma.org.uk/ Phone: 01291 423 391
Support and Contacts‌ Special arrangements for exams If you have a physical disability, a specific learning difference, or a mental health difficulty, you may be entitled to extra time and other useful support in exams such as a computer, or a smaller, quitter room. More information here. You can contact the SOAS Disability Office at disabilities@soas.ac.uk to enquire about special arrangements for exams.
Mitigating circumstances If you are unable to sit an exam, you must submit Mitigating Circumstances to your faculty office by 10th June. If you sit your exams but your performance is affected by mitigating circumstances, you can also fill out a mitigating circumstances form and hand it into your Faculty by 10th June. More information here
Mitigating circumstances for the late submission of essays should be given into your faculty office by 1st May. If you are unable to submit coursework by 1st May, you need to apply for a deferral of coursework. More information here
Contacts: SOAS support services Student Advice and Wellbeing: includes counselling service, disability advisors, and mental health advisors. Based in V302 (Vernon Square) Contact: studentadviceandwellbeing@soas.ac.uk and Phone: 020 7074 5015 Academic Development Directorate: based in RG01 (main building) Students’ Union Advice Centre: provide confidential advice and support. Contact: suadvice@soas.ac.uk or drop by to see the Union Advice Caseworker, Susanna, in G7 or Co-President Welfare & Camapigns, Georgie, in G8.
External support services Mind mental health charity http://www.mind.org.uk/ Phone: 0300 123 3393, or Text: 86463, and Student Minds, student mental health charity http://www.studentminds.org.uk/ London Nightline: a listening, support and practical information for London students, open from 6pm – 8am. All volunteers are students themselves, who have undergone extensive training and who understand that university life isn’t always plain sailing. You can talk to volunteers about anything you want, in complete confidence. http://nightline.org.uk/ Contact: Phone: 0207 631 0101. Text: 07717 989 900. Skype Phone: londonnightline Skype Chat: chat.nightline Samaritans: if there’s something troubling you, you can get in touch 24 hours a day, 365 days a year. http://www.samaritans.org/ Phone: 08457 90 90 90 International Stress Management Association (ISMA) http://www.isma.org.uk/ Phone: 01291 423 391