Taking care of yourself

A word from Dino Manalis and Antoniett Halden – Principal Consultants

It's coming up to the pointy end of the school year: tests at school, assignments and those exams! To help make it a little easier, here are a few ideas to help you.

Nutrition

Keep the balance. Eat regularly with lots of vegetables and protein, and even … carbs! Fruit is good, too.

Keeping everything in proportion not only helps the brain, but also keeps your body healthy so you can cope better.

Hydration

Don't forget the water, around 2 litres a day, especially when the weather starts to warm up. It may be tempting to drink more caffeinated and energy drinks so you can stay awake longer to study. However, the sugars that most of these contain have the opposite effect. These will only make you feel more physically and mentally fatigued and impact on your ability to concentrate.

Exercise

Energise your body and your mind with some physical activity. Exercise is one of the most effective ways to improve memory and attention. Make the time to get outdoors, away from all screens and social media; enjoy the fresh air and sunshine. Vitamin D and oxygen do amazing things for your mind and body.

Stay involved with regular sporting activities, groups you belong to and make exercise a part of your day.

Not everything has to stop because of your exams and tests. Put things in perspective. Activity from a simple walk or an energetic game of basketball helps clear your mind, relax and refocus. Giving your brain a break helps it work better when you are studying and completing assignments and assessments!

Rest

You need sleep. Who would have thought that doing nothing does so much? Sleep is time to recharge and recover both mentally and physically. No devices, no books and pencils, just your pillow.

Aim to be as fresh as possible. A sleep routine is important for your mental and physical wellbeing.

Prepare

Know about the structure of each of your exams and assessments.

Prepare a clear bag of your favourite pens, pencils and any materials that you are permitted to have in the exam, and have this ready to go. That's one thing less that you need to worry about as you walk out the door to head to your exam.

Stay calm

We have all heard about people who get to an exam or are faced with an important assessment and freeze. If you tend to find that you get stressed, here are some strategies that might help.

Breathe – focus on your breath, and slow down, be quiet and mindful.
Stretch – imagine yourself releasing any tension in your body.
Support – speak with a parent or teacher, if you are finding it hard to cope.

Perspective

And finally, don’t think that the exams and your Year 12 results are everything. There are many opportunities and pathways open to you after you leave school.

ATAR course exams

If you’re in Year 12 and taking ATAR course exams, your preparation can help you get through the exam season with a clear focus.

The examination front covers help you prepare for the examinations. They contain details of the structure of each examination, the allocation of marks, and the rules governing the conduct of the examination. You can have an idea of what to expect.

Check the front covers of the examinations for the list of Standard and Special items you can take into the exam. You will find the front covers at https://senior-secondary.scsa.wa.edu.au/assessment/examinations/2017-examination-front-covers.

When you pack your materials for the ATAR course exams, remember to include your signed Personalised examination timetable and identification (e.g. a library card). It will be one less thing to remember. Also, you can water into the exam room, if it is in a clear bottle with no markings.

Remember to check your pockets before entering the examination room, and leave your mobile phone outside the room.

More information

You can find more information in this year’s Year 12 Information Handbook 2017 about ‘Preparing for examinations’ (pages 58–59) and in the ‘Be balanced’ section (pages 60–61). This information is useful for all students.

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