Lesson 1: You vs Stress

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• LessonUp
• Further Education (Key Stage 5)
• Upper Secondary (Key Stage 4)
• BTEC, GCSE

Introduction

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.

You vs Stress

Lesson: 1

How do you feel?

1

I always start revising too late and then I freak out.

2

I plan everything out and keep it under control.

3

I revise loads, but nothing sticks.

4

I pretend I don’t care (but secretly I do).

5

Not at all.

6

Something different...

How stressed do you get before a test?

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.

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.

1

Err....what exams?

2

Feeling calm and prepared

3

Feeling good

4

It's on my mind a lot but I'm OK

5

Increasingly concerned

6

EXAMS! EXAMS! WAAAAH!

What's your stress level?

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).

Stress-Reducing Techniques

Step: 2

4-7-8 Breathing Technique

Progressive Muscle Relaxation (PMR)

Power Walk or Mini Workout

Pomodoro Technique

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.

1

4-7-8 breathing technique

2

Progressive muscle relaxation

3

Power walk or mini workout

4

Pomodoro technique

Which stress reducing technique will you use?

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).

A few more quick anti-stress tips

🖐️

Do the 

5-5-5 Check-in

✍️

Write your stresses Down!

❄️

Cold = Calm

🔥

The 

“I’ve Got This” Mantra

🕺

1 minute shake-out

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.

#check

Calm = Strength

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