How to study for Year 12 exams and keep your worries at bay

Hit the books without hitting the wall, with expert advice on planning your study, combating stress and staying focused on your learning and goals.

They are the exams that loom large over a student’s final year of high school and have the potential to shape a future. So how does a Year 12 pupil attack their exams, shake off the stress and use the pressure to their advantage?

We asked two experts for their top tips to help you hit the books without hitting the wall.

Stephanie Allen says students need to look after themselves with strategies to combat stress and stay on task. Picture: Supplied

Take a break

Sydney Clinical psychologist Stephanie Allen says it’s not good for anyone to study relentlessly for hours on end.

“Study for 40 or 50 minutes and then make yourself get up and have a break,” she said.

“Stretch, go for a walk.”

She advises setting a time frame for checking phone and social media during study breaks, and says those breaks should be consistent too — give yourself five minutes for every 20 minutes you’ve studied.

MORE NEWS

Why Aussies wish they’d studied a trade

ATAR ‘dead within a decade’

Look after yourself

Eat a healthy, balanced diet. This not only fuels your body, but also your brain. Exercise regularly — having moderate exercise spaced regularly throughout your week reduces stress and balances mood. 

“Also, get regular sleep,” Ms Allen said.

“Aim to sleep for seven to nine hours each night.

“This will help memory consolidation and concentration.”

Full length shot of a young female student studying at home

Manage stress the smart way

Smartphone apps like Smiling Mind and MindShift are great ways to help manage stress. 

“Sometimes, even with the best intentions, we may find it difficult to manage a healthy work/life balance,” Ms Allen said.

“These difficulties can sometimes be too big to handle alone.

“Manage your time.

“Try making a list of activities and prioritise the most important, and don’t forget to schedule in free time for yourself.”

Remove distractions

Have a quiet place to study where there are few distractions.

“If you’re studying on your computer, only have relevant tabs open,” she said.

“Set clear goals — write down your goals and put them somewhere where you will be reminded frequently, like near your computer.

“Make sure they are achievable, this will help maintain motivation.”

Bianca Heng says there are calming activities that can help students get on top of their fears. Picture: Supplied

Accentuate the positive

Worry thoughts like, ‘What if I fail?’, or, ‘What if I forget everything?’, can make study seem overwhelming or impossible, leading to procrastination, says clinical psychologist Bianca Heng.

“Students should revise their study plan into smaller tasks, focusing on the present moment and not listen to thoughts of worry,” she said.

“This will turn the thinking brain back on.

“Negative self-beliefs like, ‘I can’t do this’, or, ‘I am stupid’, can often stem from past experiences or feeling down, and are incredibly unhelpful.

“Support from family, friends, or a professional is very important if a student finds themselves caught up in this cycle.”

Managing anxiety

A small amount of anxiety can provide students with the motivation and energy needed to prepare and study for their exams, says Dr Heng, but if the anxiety morphs into excessive worry, insomnia, poor concentration, or persistent procrastination, then it has to be dealt with.

So what are the most common forms of distress, and how do you help manage them?

“Physical symptoms like nausea, racing heart, sweating and shaking arise due to the body’s fear response, creating a fight or flight feeling,” Dr Heng says.

“Engaging in calming activities like walking, listening to music and thinking helpful thoughts can help alleviate these symptoms.”