Study and wellbeing advice

Creating a solid revision plan is crucial for effective studying.

The key to an effective revision plan is consistency and flexibility. Use the tools below to create a structure, but also ensure that you adapt it based on how you're feeling and the progress you’re making. Remember, the most important part is to keep track of your goals and be kind to yourself when things get tough. 

Here are some revision planning resources and tools that can help you stay organised, focused, and on track:

1. Online Revision Timetables and Planners

• Google Calendar: You can create a detailed schedule with specific study sessions, reminders, and breaks. It's also accessible on any device, so you can update or check it on the go.
• Trello: A flexible project management tool where you can create boards for different subjects, add checklists, due dates, and track your progress.
• MyStudyLife: This app allows you to create a custom study schedule based on your exam dates and course workload. It helps you organise tasks and provides reminders for upcoming deadlines and study sessions.
• Study Bunny: An app that combines a Pomodoro timer with a task tracker to help keep you on track. As you study, you can “earn” virtual rewards for staying focused.

2. Revision Planning Templates (Printable or Digital)

Revision Timetable Templates: (available on Google Drive, Canva, or Microsoft Office Templates). These templates allow you to input your subjects, topics, and exam dates. Customise to suit your study needs.

• Canva: Offers free, customizable revision timetable templates.
• Microsoft Office Templates: Offers free downloadable weekly planners or exam schedule templates.

Revision Goal Sheets: These sheets help you set study goals for each day or week, ensuring that you're focusing on key topics and measuring your progress.

3. Study Apps

• Anki: A flashcard app that uses spaced repetition to help you memorize key facts, definitions, and concepts. It’s great for science, languages, and memorization-heavy subjects.
• Quizlet: Similar to Anki, it lets you create and use flashcards for efficient learning. You can also search for flashcard sets made by other users.
• Forest: This app helps you stay focused by gamifying your study sessions. You plant a virtual tree that grows while you stay focused. If you exit the app to check your phone, the tree dies.
• Focus Booster: A simple Pomodoro timer app that helps you stay on task by timing your study sessions and breaks.

4. Mind Mapping Tools

• MindMeister: An intuitive tool for creating mind maps. It helps you visually organise and connect ideas, which can be particularly useful for subjects that require understanding complex concepts and relationships.
• XMind: A popular mind-mapping tool that offers free and paid versions. It allows you to visually structure your study materials, which can be helpful for brainstorming, outlining, and revision.

5. Task Management Apps

• Todoist: A simple but powerful task management tool. You can break down your revision into tasks, set deadlines, and prioritize them. It helps you stay focused on what needs to be done.
• Asana: Great for managing tasks and staying on top of deadlines. It allows you to create detailed study schedules and track your progress over time.
• Notion: A versatile all-in-one workspace that lets you create customised revision planners, organize notes, track tasks, and manage deadlines.

6. Study Group and Collaboration Tools

• Google Docs/Google Drive: Collaborative tools that allow you to share study notes, make revisions, and collaborate with classmates in real-time.
• Slack: A communication tool that can be used to create study groups, share resources, and stay in touch with peers. You can also integrate reminders and apps like Google Calendar for better task management.
• Discord: Although typically used for gaming, Discord is increasingly used by study groups for real-time communication and sharing resources.

7. Exam Preparation Resources

• Past Papers Websites: Websites like PastPapers.co.uk, Physics & Maths Tutor, the Departments own repository often have past exams and sample papers for practice.
• Exam Countdown Timer: Websites or apps like Exam Countdown can help you track the number of days until your exams, which helps to keep you motivated and on track.

8. Productivity and Focus Tools

• Focus@Will: A productivity tool that plays music scientifically designed to improve concentration while studying.
• Pomodone: If you already use task management tools like Trello or Todoist, Pomodone integrates with them to help you focus using the Pomodoro technique.

9. Tracking Progress

• Habitica: This gamified habit-tracking app helps you track daily study habits and rewards you as you make progress. It's a fun way to keep motivation high and build good study habits.

10. Revision Study Plans from University Websites

• Imperial offers a suite of software designed to support students in their studies and staff with their work called Inclusive Technology.
• The Library at Imperial offers workshops to support students with academic skills development, including revision techniques.

Bonus: Focus on Time Management and Well-being

• The Pomodoro Technique: Apps like Focus Booster and Be Focused help you stick to the Pomodoro method, breaking your study sessions into manageable intervals with short breaks in between.
• Calm or Headspace: These apps can guide you through quick meditation sessions to reduce stress and improve focus.

Managing your wellbeing during revision and exams is crucial to avoid burnout and ensure you stay mentally and physically healthy.

By maintaining a balanced approach that prioritises both your academic and personal wellbeing, you'll be in a much better position to handle the stress of revision and exams. Taking care of your mental and physical health helps ensure that you perform at your best while also safeguarding your long-term wellbeing. 

Here are some practical tips to help you maintain a balanced approach:

1. Establish a Routine

• Plan study sessions and breaks: Stick to a study schedule that includes regular breaks. A consistent routine helps you manage your time and reduces last-minute stress. 

• Sleep routine: Try to go to bed and wake up at the same time each day to ensure adequate rest. Sleep is essential for memory retention and mental clarity. 

2. Incorporate Physical Activity

• Exercise regularly: Physical activity boosts mood, reduces stress, and improves concentration. Even a 15-minute walk or some stretching exercises can make a difference. 

• Yoga or meditation: These practices are great for reducing stress, increasing focus, and improving your overall sense of wellbeing. 

3. Stay Hydrated and Eat Nutritious Foods

• Drink water: Dehydration can cause fatigue and hinder cognitive function. Keep a water bottle on hand and take regular sips. 

• Eat well-balanced meals: Eating nutritious meals helps keep your energy levels stable. Incorporate a variety of fruits, vegetables, whole grains, and protein into your diet. 

• Avoid excessive caffeine or junk food: While caffeine might seem like a quick fix for energy, it can lead to crashes and affect your concentration. Try to avoid relying on sugary snacks or caffeinated drinks. 

4. Take Regular Breaks

• Use the Pomodoro technique: Study in short bursts, followed by 5-minute breaks. This helps prevent burnout and maintains focus. 

• Do something relaxing during breaks: Stretch, meditate, or listen to music. Breaks are essential for recharging and maintaining productivity over time. 

5. Practice Mindfulness and Stress-Relief Techniques

• Deep breathing exercises: Take a few minutes to practice deep breathing or progressive muscle relaxation. These can help calm your nerves and reduce anxiety. 

• Mindfulness meditation: Practicing mindfulness helps you stay grounded and focused. Apps like Headspace or Calm can guide you through short sessions. 

• Visualization: Try visualizing yourself successfully completing your exams. Positive thinking can help reduce anxiety and build confidence. 

6. Avoid Overloading Yourself

• Set realistic goals: Aim for progress, not perfection. Break down your revision into smaller, achievable tasks, and avoid trying to cram everything at once. 

• Don't neglect self-care: Remember that you’re not just a student; you're a person who needs rest, nutrition, and social connection. Prioritize taking care of yourself. 

7. Maintain Social Connections

• Stay connected with friends and family: Social support is key to reducing stress. Take time to chat or do something fun with loved ones to recharge. 

• Join study groups: Studying with others can provide motivation, relieve loneliness, and help you stay focused. 

8. Be Kind to Yourself

• Avoid negative self-talk: It's easy to get caught up in self-criticism but remember that exams are just one part of your academic journey. Remind yourself that you are doing your best. 

• Celebrate small victories: Acknowledge and celebrate when you achieve a study goal, like completing a revision session or mastering a difficult topic. 

9. Limit Distractions

• Create a distraction-free environment: Put your phone away or use apps that block distracting websites. A quiet, tidy study space can help you focus better. 

• Use focused study times: Try to study during times when you feel most alert, and reserve more challenging tasks for when you have high energy. 

10. Know When to Ask for Help

• Talk to someone: If you're feeling overwhelmed, don’t hesitate to reach out to a friend, family member, or a member of staff such as the Student Wellbeing Advisor.  

• Seek academic support: If you’re struggling with course material, ask your professors or GTAs for guidance or additional resources. 

Dealing with exam stress is a common challenge for many students, but with the right strategies, you can manage it effectively. Here are some practical tips to help you cope with exam stress:

1. Prepare Early and Stay Organised

• Plan ahead: Create a study timetable that spreads out your revision over several weeks, rather than cramming at the last minute. This helps to reduce the feeling of being overwhelmed.
• Break tasks into smaller chunks: Instead of studying for long hours, break your revision into manageable sections. Tackle one topic at a time and celebrate small achievements.
• Prioritise: Focus on the most important or difficult modules first and allocate time for topics you're less familiar with. Make sure to cover all modules but focus on areas that need the most attention.

2. Practice Relaxation Techniques

• Deep breathing exercises: Breathing deeply can activate your parasympathetic nervous system, which helps calm your mind and body. Try taking slow, deep breaths for a few minutes whenever you start to feel anxious.
• Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups in your body. It can help reduce physical tension caused by stress.
• Mindfulness meditation: Practicing mindfulness can help keep you in the present moment and reduce anxiety. Apps like Calm or Headspace offer guided meditation exercises to help you relax.

3. Maintain a Healthy Lifestyle

• Get enough sleep: Sleep is essential for cognitive function and memory retention. Aim for 7-9 hours of sleep each night, especially in the days leading up to your exams.
• Eat nutritious meals: Focus on a balanced diet with fruits, vegetables, whole grains, and protein. Avoid excessive caffeine and sugary snacks, as they can lead to energy crashes.
• Stay hydrated: Dehydration can affect concentration, so drink plenty of water throughout the day.

4. Take Breaks and Avoid Burnout

• Use the Pomodoro Technique: Study in focused intervals (e.g., 25 minutes of study followed by a 5-minute break). After four study sessions, take a longer break (15-30 minutes).
• Move around: Physical activity, even a short walk, can help release tension and improve focus.
• Do something relaxing: Take time to unwind by doing something you enjoy, like listening to music, reading a book, or chatting with a friend.

5. Challenge Negative Thoughts

• Reframe your thinking: Instead of thinking, "I'm going to fail," try to reframe your thoughts to be more positive and realistic, such as, "I’ve studied hard, and I’m prepared to do my best." 
• Focus on what you can control: Stress often comes from worrying about things beyond your control. Focus on actions you can take, like studying and preparing, and try to let go of the rest.
• Practice self-compassion: Remember that exams are just one part of your academic journey. Don’t be too hard on yourself if things don’t go perfectly.

6. Stay Connected

• Talk to someone: Sharing your feelings with a friend, family member, or a member of staff can help reduce stress. Sometimes, just talking it out can make you feel better and help you gain perspective.
• Join study groups: Studying with others can provide support, motivation, and clarity. Group discussions can also help reinforce what you’ve learned.

7. Avoid Comparisons

• Focus on your own progress: It’s easy to feel stressed if you compare yourself to classmates who seem to be more prepared. Remember that everyone has their own pace, and focusing on your own study process is most important.
• Limit social media: Constantly checking social media can increase anxiety and lead to comparisons. During exam season, consider taking a break from social media or setting limits on how much time you spend on it.

8. Stay Positive and Visualise Success

• Visualise your success: Imagine yourself walking out of the exam room feeling confident and proud. Positive visualisation can help reduce stress and build confidence.
• Celebrate small victories: Acknowledge your efforts and reward yourself when you reach milestones in your study plan, like completing a chapter or mastering a difficult topic.

9. Prepare for Exam Day

• Know the exam format: Familiarise yourself with the format and structure of the exam so you know what to expect. If possible, practice with past exam papers or sample questions.
• Pack your essentials the night before: Ensure you have everything you need for the exam, like pens, ID, water, and any allowed materials. This reduces last-minute panic on the day of the exam.
• Arrive early: Arriving early gives you time to settle in and reduce pre-exam stress.

10. Ask for Help

• Seek academic support: If you're struggling with the material, don't hesitate to reach out to module leaders or your personal tutor for clarification. You can also contact peer tutors (UTAs) for academic support. It's important to address difficulties early.
• Speak to the Student Wellbeing Advisor: If stress feels overwhelming, the Student Wellbeing Advisor can provide wellbeing support and teach you coping strategies tailored to your needs. You can also be signposted or referred to other sources of internal or external support. 

Dealing with panic attacks during exams can be overwhelming, but there are strategies you can use to calm yourself and regain control.

Panic attacks during exams are challenging, but they are manageable. By practicing these strategies, you can regain control and move through the exam with a clearer mind. Remember, you're not alone—many students face similar challenges, and it's okay to ask for help if you need it.

Here are some tips to manage panic attacks if they arise during an exam:

1. Recognise the Symptoms

Acknowledge what's happening: Understanding that you’re experiencing a panic attack can help you separate the physical and emotional symptoms from the exam itself. It’s a natural response, and you can manage it.

2. Deep Breathing Exercises

• Breathe slowly and deeply: Focus on taking slow, deep breaths to calm your nervous system. Try the 4-7-8 breathing technique: inhale for 4 counts, hold for 7 counts, and exhale slowly for 8 counts. Repeat this for several breaths to help reduce anxiety.
• Box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. This helps regulate your breath and can calm your nervous system.

3. Grounding Techniques

5-4-3-2-1 Grounding Exercise: This technique helps distract you from overwhelming feelings, and helps you stay in the present moment and calm your mind.

In the exam:

• Name 5 things you can see in the room.
• Name 4 things you can touch around you (like your pen, desk, or chair).
• Name 3 things you can hear.
• Name 2 things you can smell (if possible).
• Name 1 thing you can taste (even if it’s just the taste in your mouth).

4. Progressive Muscle Relaxation

Relax your muscles: Tension builds up in your body during a panic attack. Try to progressively relax your muscles, starting from your toes and moving up to your head. Consciously tense each muscle for a few seconds and then release, focusing on the sensation of relaxation as you go.

5. Take a Short Break (If Allowed)

• If you feel overwhelmed, speak to the invigilator to see if a short break is possible. When you notify the invigilator you are having difficulties they will contact a member of staff from the Wellbeing Team who will attend the exam room to see what support you might need.
• If you can’t leave your seat, focus on closing your eyes for a few seconds, taking a few deep breaths, and regaining your composure.

6. Reframe Negative Thoughts

• Challenge irrational thoughts: Panic often stems from catastrophic thinking, like "I’m going to fail" or "I won’t be able to finish in time." Remind yourself that these thoughts aren’t facts. Reframe them with something more grounded, such as:

  - "I’m prepared, and I can take one question at a time."

 - "I’ve studied, and I will do the best I can."

• Positive affirmations: Repeat affirmations like "I can handle this" or "This feeling will pass." Reassuring yourself can reduce the intensity of the panic.

7. Focus on the Task at Hand

• Tackle one question at a time: Focus on what you can control—each individual question. Don’t worry about how much time is left or the entire exam. This can help you focus on what’s in front of you instead of becoming overwhelmed.
• Skip and return: If you get stuck on a question, move on and come back to it later. This helps prevent the feeling of being trapped by one difficult question and keeps you moving through the exam.

8. Use Visualisation

Visualise calmness: Close your eyes for a moment and imagine a calm place where you feel safe and relaxed. Picture yourself succeeding in the exam and remaining calm. Visualisation can lower your anxiety levels and reframe your experience of the exam.

9. Prepare for the Exam in Advance

• Know the structure: Familiarise yourself with the exam format, so there are no surprises. This can help reduce anxiety before the exam begins.
• Arrive early: Getting to the exam early gives you a moment to relax and settle in rather than rushing, which can increase stress levels.

10. Plan for the Next Steps if You Panic

• Talk to the exam invigilator: If a panic attack becomes overwhelming and you cannot manage it during the exam, calmly raise your hand and ask for assistance.
• Know your rights: Some students are eligible for special accommodations (exam arrangements) due to anxiety or panic disorder. If this applies to you, make sure you have arranged these accommodations with the Department in advance (e.g., extended time, a quiet room, etc.). If unsure, you should speak to Emma Rainbow (Department Disabilities Officer) or you could also speak with Kelly Greenwood (Student Wellbeing Advisor) who will advise you accordingly.

11. After the Exam

• Reflect and reset: Once the exam is over, take a moment to relax and unwind. Whether the exam went as expected or not, remind yourself that it’s behind you. Focus on moving forward and preparing for the next exam.
• Decompress: Take time after the exam to relax—whether it’s going for a walk, doing something creative, or chatting with a friend. It's important to let go of any lingering stress after the exam.

Long-Term Strategies for Managing Panic Attacks:

• Practice mindfulness and relaxation regularly: Incorporating mindfulness, meditation, or deep breathing into your daily routine can help you better manage anxiety and reduce the frequency and intensity of panic attacks.
• Seek professional support: If you find that panic attacks are frequent or severe, it may help to talk to a counsellor or therapist. Cognitive Behavioural Therapy (CBT) is an evidence-based treatment for anxiety and panic attacks that helps you reframe negative thinking patterns. Speak to Kelly Greenwood (Student Wellbeing Advisor) who will be able to signpost you to appropriate therapy or support.