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FREE Mental Health Micro Guide #7
Tips to tackle stress when waiting for exam results
Ben Slater
August 17, 2024
Let’s get 1 million people trained by 2035
In this Mental Health Micro guide:
Welcome!
Results time.
Lots of unknowns.
Lots at stake.
But one thing that is not unknown nor at stake?
Your self-worth.
Let’s get into what we can practically do to remind ourselves of this….
The Question: How do I tackle stress when waiting for exam results?
A 4 minute guide to minimising that “waiting for exam results” feeling…
Excuse the misted up glasses - it was very humid that day!
(fwd is aiming to have all video content accompanied with a descriptive transcript so that we can benefit from the wisdom and character of all who engage. The descriptive transcript can be found under the video in Youtube.)
The Time-Saver: Exam Results
Save time with this One Click Wonder, all the key resources in one place - just one click away.
Open and save your own pdf version to keep and to share around the office - link under the image.
This is part of a series. Interested in versions you can print without emptying the printer cartridge? Or interested in versions with your company logo on? Get in touch.
The Checklist: Tackling Exam Result Stress
Four factors and their solutions. Choose what suits you.
Here’s a summary from the video above.
Factor | Solutions |
|---|---|
Focus on What You Can Control | Shift focus from the exam results to skills and preparation that benefit you regardless of the outcome. |
Challenge Negative Thoughts | Replace worst-case scenarios with balanced and positive thoughts to reduce anxiety. |
Develop a Contingency Plan | Having a backup plan increases your confidence in handling any situation. |
Limit Overthinking | Set aside a specific time each day to focus on your worries, then shift your attention elsewhere. |
Exam results day can consume our thoughts, but we have the power to choose our focus, to develop contingencies and to put negative thoughts in a box.
These are important life skills - not just for exams results day…
The Pause Portal: Values, the Rock and the Path
What value will you never give up?
Nope.
Never.
Ever.
Not even for a moment?
This value
you’re thinking of
is your rock.
In a world of change
this value
brings balance to extremes
makes sense of the new
and orders your choices.
But this value
doesn’t strand you
in the changing waters.
It may feel
like an island
sometimes
but this rock
is a stepping stone.
It is more than a firm foundation
It is a way through.
Steady your breathing, noticing each breath.
Notice the stepping stones
across the River Teign
near Bridford Wood.
They are solid
unflinching
unshifting
unmoved
by the fast flowing water.
The water flows between them
churning
noisy
white
constantly changing.
The stones don’t move.
Not for the noise.
Not for the spectacle.
Not for the flow and change.
They are your firm ground.
The stones do enable movement.
Across the river.
Through the noise.
Above the flow and change.
They are your path.
Say out loud or note in your mind the value you are thinking of,
imagine it on the ground in front of you
and step onto it
feeling the firm ground
beneath your feet.
You.
Are.
Safe.
Here.
Try it and see what difference it makes to you.
(fwd is aiming to have all video content accompanied with a descriptive transcript so that we can benefit from the wisdom and character of all who engage. The descriptive transcript can be found under the video in Youtube.)
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That’s all for this week.
Until next week, let’s keep moving fwd…
