Lesson 1: You vs Stress
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Lesson duration is: 20 minIntroduction
The exam period is an exciting but often stressful time for students.
They struggle with planning, concentration, exam nerves, and finding the right balance between studying and relaxing. The “Exam Boost” lesson series supports students in preparing for their exams in a structured and calm way.
These lessons are light-hearted, interactive, and immediately applicable, so students can learn effectively without feeling overwhelmed. The focus is on practical strategies they can use straight away, such as smart planning, managing stress, developing healthy habits, and studying more efficiently.
Each lesson includes:
• A short introduction presenting a relatable scenario.
• Interactive elements like polls, quiz questions, and hands-on tasks to actively involve students.
• Clear tips and exercises that help students take immediate action.
• A closing reflection where students share what they’ve learned and how they’ll apply it.
The lessons can be delivered individually or as a complete series.
The goal is not only to help students succeed in their exams, but to do so without unnecessary stress and with a healthy, positive mindset.
Instructions
Short Introduction for the Teacher
Exam stress is completely normal – but how do you stop it from taking over? In this lesson, students learn how to recognise stress and deal with it effectively, so they can approach their exams feeling focused and calm.
Items in this lesson
Slide 1 - Slide
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Slide 2 - Poll
Introductie
Toon een afbeelding van verschillende stressreacties (relaxed, gespannen, paniekmodus) en vraag leerlingen welk gevoel ze herkennen.
Laat hen kort toelichten waarom ze zich zo voelen en wat ze denken dat helpt om examenstress onder controle te houden.
How stressed do you get before a test?
I always start revising too late and then I freak out.
I plan everything out and keep it under control.
I revise loads, but nothing sticks.
I pretend I don’t care (but secretly I do).
Not at all.
Something different...
Slide 3 - Poll
Poll
Ask students to explain why a certain strategy does or doesn’t work for them.
Encourage a short discussion about the difference between “good stress” (which motivates you) and “bad stress” (which makes you freeze or panic).
What helps the most with stress?
A
Staying up all night to revise.
B
Taking short breaks and planning ahead.
C
Checking social media in between.
D
Doing as many things at once as possible.
Slide 4 - Quiz
Quiz
Explain that taking breaks and planning ahead lead to better study results and less stress.
Taking regular breaks helps your brain stay fresh and focused, which means you’re more likely to remember what you’ve studied. Planning your time properly means you can avoid last-minute panic, making it easier to manage stress.
What’s your stress level?
Step: 1
Slide 5 - Poll
Practical Task
Step 1:
Ask students to rate their stress level on a scale of 1-10 and identify the factors that influence how stressed they feel.
Provide practical techniques such as breathing exercises and short movement breaks, and ask them to choose one to try out.
Slide 6 - Slide
Practical Task
Step 2
Provide practical techniques such as breathing exercises and let students choose one to try out:
1. 4-7-8 Breathing Technique:
• Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
This helps lower your heart rate and relax faster.
2. Progressive Muscle Relaxation (PMR):
• Tense different muscle groups (e.g., shoulders, hands, legs) for 5 seconds, then relax them.
This reduces physical tension and helps clear your mind.
3. Power Walk or Mini Workout:
• Walk for 5-10 minutes or do simple exercises.
This boosts circulation and reduces stress hormones.
4. Pomodoro Technique:
• Study for 25 minutes, then take a 5-minute break. After four sessions, take a longer break of 15-20 minutes.
This prevents feeling overwhelmed and increases focus.
Step: 3
Which stress-reducing technique are you going to choose?
Slide 7 - Poll
Practical Task
Step 3Ask students to choose which stress-reducing technique they would like to try and create a personal stress plan.
Here’s how they can structure their plan:
1. Choose a Technique:
• Select one of the techniques (e.g., 4-7-8 Breathing, Progressive Muscle Relaxation, Power Walk/Mini Workout, or Pomodoro Technique).
2. When to Use It:
• Write down when you plan to use this technique (e.g., before studying, during a stressful situation, when feeling overwhelmed).
3. Set a Goal:
• Set a simple goal, such as practising the technique for 5 minutes every day, or using it before exams or deadlines.
4. Reflect:
• After trying the technique for a few days, reflect on how it made you feel. Did it reduce your stress? How can you make it part of your routine?
Slide 8 - Slide
Closure
Finish this lesson with a few quick anti-stress tips. It can be fun to do some of these techniques together as a class!
1. Do the 5-5-5 Check-in:
Name 5 things you can see, 5 things you can hear, and 5 things you can feel. This technique pulls you out of stress mode and brings you into the present moment.
2. Write It Down:
Grab a scrap of paper and spend 1 minute writing down everything that’s bothering you. Then tear it up – out of your head, out of your system!
3. Cold = Calm:
Hold your hands under cold water, splash your face, or take a sip of ice-cold water. This trick shifts your body from stress mode to focus mode.
4. The “I’ve Got This” Mantra:
Whisper (or say out loud): “I’ve got this under control” or “I’m doing my best.” Your brain believes what you repeat!
5. Do the 60-Second Shake-Out:
Set a timer for 60 seconds and literally shake out your body: arms, legs, head. It breaks stress, releases tension, and gives you a boost of energy.
Slide 9 - Slide
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Slide 10 - Slide
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