How to avoid exam fever
Minding your health is crucial so you can give your best possible performance during the Junior and Leaving Certs
It is vital not to get too stressed out while studying for your exams. Picture posed
When it comes to the big exams, swotting during every hour that God gives is no guarantee of success. It is also crucial to stay healthy.
According to doctors, the sheer pressure of the event can cause an increase in a number of minor ailments, including headaches, stomach upsets, diarrhoea or constipation.
Exam fever can also lead to a flare-up of certain stress-related conditions such as eczema, asthma and acne. Most of the ailments are manageable, but at their worst, they can affect exam performance.
Mel Bates, spokesman for the Irish College of General Practitioners, says: "If the stresses and strains become too much, pupils should not be afraid to go to a GP. It can be a stressful time for people and it is better not to put it off if you are having health problems.''
Hay fever is one of the leading culprits and often hits hardest just as the exam season gets into full swing.
With students spending long hours revising or cramming for their exams, they can easily suffer from insomnia as they find it difficult to switch off.
Long periods spent reading or working on a computer can lead to tired, red eyes and muscular pain.
The Irish Pharmaceutical Union (IPU) has issued a Safe Code to help students ease some of the symptoms. Here are their recommendations:
HEADACHES
Study in a well-ventilated room and take regular breaks. Students who wear glasses or contact lenses should make sure to do so when they are studying so as not to strain their eyes.
DEHYDRATION
Drink lots of water and avoid too much coffee or stimulant drinks such as Red Bull, because they can cause dehydration. The weather is usually good during exam time. If studying outdoors, be sure to wear high factor suncream, wear a hat and cover up in the sun.
STOMACH UPSETS
Avoid spicy foods or foods that you know don't agree with you. Eat small amounts of food at regular intervals. A glass of milk or peppermint tea can be good for stomach upsets. Motillium tablets can be good for certain stomach upsets.
DIARRHOEA AND CONSTIPATION
Stress can cause disruption to a student's digestive system which could result in diarrhoea or constipation. If a student is constipated, they should drink plenty of water and eat fruit and high-fibre foods. For diarrhoea, make sure to drink plenty of water.
ASTHMA
Be extra vigilant in using inhalers correctly. Preventative inhalers should be used regularly. Make sure that you have an ample supply of inhalers and carry one with you so it can be used during the exam if required.
ECZEMA
Stress can cause eczema to flare up. Keep the skin well moisturized with the cream prescribed by your doctor. Wear loose-fitting clothes that won't aggravate the condition.
COLD SORES
Use preventative cream as a precaution if you are prone to cold sores during times of stress. Wash your hands thoroughly after applying the cream to avoid the cold sores spreading.
INSOMNIA
Take some light exercise or other activity such as having a bath or shower in order to relax before bedtime. Don't study in bed, because this will overstimulate your brain. Set aside a period for relaxing during the study schedule.
MUSCULAR AND JOINT PAIN
Posture is very important in avoiding muscular discomfort. It's important to have a chair that will provide good back support. Avoid crossing legs or slouching over a desk. Take frequent breaks, walk around for a few moments or perform some light stretches.
HAY FEVER
Those who suffer from hay fever should take steps to ensure that the condition does not flare up during the exams. Keep doors and windows closed in mid-morning and early evening when pollen levels peak. Apply a little Vaseline inside the nose to help reduce symptoms. If you use antihistamines, check they don't cause drowsiness.
EAT WELL
Make sure you eat regular, well-balanced, healthy meals.
Aoife Mulligan, who scored 10 A1s in the Junior Cert, tells how she got through the exams
With only three weeks to go until the exams, it's easy to spend all your time studying and to forget that there is another side of exam preparation: staying fit and healthy.
I knew sleep was really important, so I tried to get around eight hours of sleep a night. I studied in the morning rather than late at night, because studying and then trying to sleep was difficult. I found it helpful to stop studying at least an hour before going to bed.
Exercise was a really good way to clear my mind and relax, especially walking, jogging and cycling.
I also found a good way to save time by exercising and working for the exams at the same time. I took my iPod with me and listened to the audio CDs for the aural exams while I was out.
During the run-up to the exams I started eating more healthily, cutting out foods such as sweets and crisps, and replacing them with fruit and vegetables. I knew breakfast was important -- if you don't usually eat breakfast, now is the time to start. Porridge was really good, because it kept me going. I also found that eating a healthy snack between meals was a good idea.
During the last few weeks, I think the most important thing is to avoid getting too stressed-out, since it is not going to get you anywhere.
Remember that in a few weeks the exams will be over and done with.
Aoife Mulligan sat her Junior Certificate last year at Our Lady's Bower, Athlone. She is now a student at Alexandra College, Dublin
- Kim Bielenberg
